From 110 kg to 74 kg in three years: Fortis liver doctor suggests two breakfast items that are best for weight loss

Many people start their weight-loss journey with excitement, but lose motivation once results don’t show quickly. Changing habits, giving up favourite food and staying consistent can feel overwhelming, especially when daily life is already stressful. That is why real-life success stories often inspire more than general advice, and one such example is now motivating thousands online.

Best breakfast item for weight loss

Dr. Shubham Vatsya, a gastroenterologist and hepatologist at Fortis Hospital, Vasant Kunj, recently shared his personal transformation on Instagram. The medical expert revealed that he went from weighing 110 kg to 74 kg over three years, not because of pressure from others, but because he decided to take his own health seriously. Alongside his before-and-after pictures, he spoke about the physical change being visible, but the real shift happening inside. As he explained in his caption, he finally began following the same advice he regularly gives his patients instead of treating his own health as “optional”.



In another video, Dr. Vatsya shared that one small but powerful breakfast change that he believes played a major role in controlling hunger and supporting fat loss. According to him, combining curd with chia seeds or basil seeds in the morning works as an effective weight-loss meal because it keeps a person full for hours.

He said that curd provides good probiotics for gut health, and the seeds add high amounts of fiber, which helps manage appetite and stops unnecessary snacking. He added that this combination reduces cravings naturally, which means overall calorie intake drops without feeling deprived.

Explaining how it worked for him, Dr. Shubham Vatsya said that if someone is serious about losing weight, they should start with their first meal of the day. He advised taking curd with chia or basil seeds in the morning for at least 30 days. Many people may notice that the meal keeps them full for four hours or more, reducing the urge to eat heavy options such as parathas for breakfast. According to him, once cravings settle, a person’s calorie load “automatically becomes low”.

Expert opines on chia seeds as breakfast

While chia seeds and basil seeds have become popular in recent years, their benefits are widely discussed in health reports as well. According to Healthline report, research shows that chia seeds are rich in fiber - around 10 grams per two tablespoons - which is nearly 40% of the recommended daily fiber requirement.


Diets high in fiber are known to support weight loss because they help maintain satiety. Chia seeds are also calorie-dense, which means moderation is key, but they may assist people in eating less overall by reducing hunger.

Studies on chia seeds and their direct impact on weight loss show mixed results. Some reviews suggest chia seeds may help reduce waist circumference in people who are overweight, while others show no major changes in body weight or body composition. What remains consistent across research, however, is that chia seeds may support better heart and metabolic health when used as part of a wider lifestyle strategy that includes regular exercise, balanced nutrition, sleep and stress management.

Dr. Vatsya’s also made it clear that every body is different. If weight loss feels extremely challenging despite lifestyle efforts, it is helpful to consult a doctor for proper guidance. Medical professionals can assess underlying issues and recommend treatment options if required.