- Fitness coach lost 22 kg by controlling rice portions without eliminating it
- Carbohydrates fuel training and recovery; portion control is key to managing calorie intake
- Fitness coach added protein through chicken, fish, tofu, and altered curry ingredients for health benefits
With the boom in social media, Indians often come across "self-proclaimed" nutritionists who often say that our diet lacks this or that. But in recent times, many experts have come forward and shared that more often than not, Indian meals are a complete package, and with a few tweaks, they can be wholesome and more nutritious.
Fitness coach Kagivan Prabaharan followed the same approach and lost 22 kg. He tweaked his traditional diet and showed that you can still enjoy rice with regional curries without gaining extra kilograms.
"I didn't stop eating Tamil food. I stopped eating it like I was trying to stay overweight. 50 lbs (22 kg) heavier vs a six-pack. Same culture, different system," he wrote in the caption.
Rice Stayed With Controlled Portions
Asking Indians to give up rice is like a Mexican platter without salsa, a Continental platter without bread, and a charcuterie board without cheese and meat. It is next to impossible, but you can reduce the portion.
The fitness coach wrote, "Carbs aren't the enemy. They fuel training, recovery, and muscle. I just stopped drowning my plate in them." Once you control the portion, you can regulate calorie intake without starving yourself or depriving yourself of your favourite food.
Protein Is Non-Negotiable
If you want to lose weight, you should consume a certain amount of protein, according to your weight, to build strength and muscle mass. But most Indian meals lack the necessary amount of protein.
Hence, the fitness coach made protein a non-negotiable in his meals. "Traditional Tamil meals are low in protein, so I added what was missing - chicken, fish, Greek yoghurt, tofu - every single meal," he added.
Tweaked The Recipe Of Curries
When you are trying to lead a healthy lifestyle, you must pick your ingredients smartly. That does not translate to giving up your favourite food, but if it is unhealthy or adds only carbohydrates with little nutrition, you can reduce the intake.
For many Tamilians, paruppu (lentils) and katharikai (eggplants) are staples in their diet. Lentils are used to make sambar, and in many recipes, brinjal is among the common ingredients. The fitness coach reduced the intake of these ingredients and started eating more keerai (spinach) and beetroot.
He said that a person does not have to abandon their culture and traditional diet to lose weight. They simply need a better system.
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