Real life weight loss journeys can have a more relatable impact. Here is famous entrepreneur Ankur Warikoo’s diet plan and all about transformation journeys.
Ankur Warikoo declared himself fat-free at 43 taking inspiration from an old cover about Farhan Akhtar and his weight loss. A few weeks earlier Warikoo shared his transformation image and how he lost 10 kgs in nearly a year. An active social media user and entrepreneur, Warikoo revealed his diet plan and all the major highlights that helped him reduce fat from his body.
Fat-free at 43!
How I shed only 10kgs in a year to get to this shredded look.The 3T Model
1. Track
2. Train
3. Transform(long post alert – you might want to bookmark this for future reference) pic.twitter.com/ZapYyy86b1
— Ankur Warikoo (@warikoo) April 29, 2024
WEIGHT LOSS JOURNEY OF ANKUR WARIKOO – DETAILED DIET PLAN
Focus on calorie deficit:
Warikoo said, “I realized I was consuming ~2200 calories, with the composition being -Carbs: 40%, Fat: 40%, Protein: 20%. So,I made 2 changes took my intake down to 1600 calories a day, trying to hit a minimum 500 calorie deficit per day.Changed the composition -Protein: 45%, Carbs: 40%, Fat: 15%”
Why increase in protein? Because in calorie deficit, you start to lose fat and muscle. And can go skinny. Protein helps replenish muscles.
ANKUR WARIKOO WEIGHT LOSS DIET ROUTINE
- 930am: Whey Protein 1 scoop + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 raisins + supplements
- 11am: 200gm raw paneer, or tofu or tempeh. Or 3 egg whites (rarely – don’t like eggs). Or daal chila.
- 1pm: Fruit
- 4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi + daal + low fat yogurt
- 630pm: 1 scoop protein with curd
Ankur Warikoo shares his cheat meals: Of course, I had days where I had chole bhature and sweets – those were not rare, but quite common. The goal was to get to 7500 deficit every 2 weeks.
Ankur Warikoo Workout Routine
Workout Tennis 6 days a week for an hour (which was my cardio) Work out 6 days a week for 45 mins (have been doing this for 10+ years) 6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest
ANKUR WARIKOO WEIGHT LOSS TIPS YOU MUST KNOW
- 1 priority was to maintain a calorie deficit on most days. Again, 7.5K calorie deficit = 1kg of fat loss.
- Increase protein intake in every meal.
- Eat the same meals mostly. Simple to remember and follow.
- Include food that you love. You are aiming for a permanent lifestyle change! Just keep the calorie math in mind.
- Lift weights 3-5 times a week. Should be done in 45 mins. Doesn’t require more time.
- Remove junk food from your house. Don’t rely on self-control.
- Sleep is massive! 7+ hours every day.
- Get an accountability partner – be it a trainer, a friend, shredding in public.
Warikoo also released a full-fledged video that documents his journey of weight loss transformation. While his inspiring journey and weight loss plan can be an inspiration for many, it is ti be noted that he pursued it under the guidance of a nutritionist and expert. This weight loss plan worked for him but might not work for everyone.
Therefore, take cues like dedication and consistency from him and consult a professional before embarking on your own weight loss journey.