Weight loss expert shares the diet that helped him lose 29 kilos without starvation

Shedding excess weight requires far more than spending hours at the gym. Physical activity plays an important role, but without disciplined eating habits, results often remain limited. Emphasising this balance, fitness and weight-loss mentor Amit Thorat recently shared how a straightforward, sustainable eating pattern supported his transformation, helping him drop more than 29 kilograms over time.

Taking to X, Amit explained that his approach was never about extreme restrictions or complicated rules. Instead, it focused on structured meals, adequate protein, and consistency. According to him, the key was designing a diet that could be followed daily without feeling deprived or overwhelmed.

He began his day with a nourishing first meal that combined fruits with eggs, along with a portion of poha, oats, or muesli. This combination offered natural sugars, fibre, and protein to kick-start metabolism and provide lasting energy. His second meal revolved around lean protein, usually boneless chicken, paired with vegetables to support muscle recovery while keeping calories in check.


For the third meal, Amit included rice along with homemade curry, chicken, and a fresh salad. This balanced plate ensured he did not eliminate carbohydrates entirely, allowing him to maintain strength and avoid fatigue. The fourth meal consisted of eggs and dry fruits, supplying healthy fats and protein to curb hunger between major meals.

Later in the day, he opted for either eggs or whey protein as his fifth meal, focusing on meeting daily protein needs without excess calories. His final meal typically included rice or roti with fish and salad, offering variety while maintaining nutritional balance and satiety before the day ended.

Amit also highlighted the importance of flexibility. Once every week, he allowed himself one reward meal featuring foods he genuinely enjoyed. This prevented feelings of deprivation and made long-term adherence easier. However, he stressed that discipline mattered more than perfection. His personal rule was to follow the plan around 95 percent of the time throughout the week.

He also advised against spiralling after occasional indulgences. There was no concept of bingeing or guilt. If he slipped, he simply returned to his routine at the very next meal. According to Amit, this mindset of consistency, moderation, and quick recovery was a major reason behind his significant and lasting weight loss success.