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Please consult a medical professional before undertaking such an extreme diet.
- intense control on diet - no wheat, potatoes, besan, maze, junk. Replaced sugar with khandsaari, wheat with jowar, Oats, rice, singhada atta. I had not reduced how much I ate but only what I ate. Increased consumption of fruits a lot in the morning
- timing of eating - breakfast before 9:30, lunch between 12:30 and 1:30, dinner before 7
- yoga 5 days a week for 45 minutes
Simply cutting out sugar and junk food will help you so much, not only with your weight and how you look, but the inside of your body as well. A calorie deficit is also integral for weight loss, you do not need to starve, just eat healthy and do rigorous exercise (jogging is the best).
Be careful with fad diets and intermittent fasting, etc - I experimented with these without professional guidance and experienced a whole different set of unanticipated issues.
High protein and caloric deficit diet - weight loss - both muscle and fat. Throw in weight training and you will gain muscles while losing fat.
Believe me you want to do the latter and not the former. My friend and I
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1. Drastic steps don't work. Try to settle on something that you can consistently follow.
2. To lose weight - create a calorie deficit in a healthy manner (basically eating 1500-1700 calories a day) + burn atleast 300 calories a day through exercise. This generally leads to 0.5kg loss per week in my experience.
Some tips to get you started.
1. As a first step - Start tracking the calories you typically consume in a day. Start using a calorie counter. Healthifyme is great. You will be surprised to find how many calories you end up eating in seemingly harmless meals. For example - your aloo tikki burger packs ~339 calories. fries have ~470 calories for a medium sized portion. it doesn't even fill you up.
2. After you do this for a few days - you will get a sense of what generally eat over a week. Some foods that you eat will be good - less calorific, high in protein and other nutrients. Others will be empty carbs. Just eliminate the latter ones. You will realise that junk food on a regular basis needs to be tossed out to make any meaningful progress.
3. I suggest - have a balanced diet - a good mix of carbs, proteins, fats, vitamins and fibre. Don't go for things like keto or fruit diet or liquid diet. If you are vegetarian - go with panner, lots of veggies, switch to millets (jowar, bajra, ragi) over regular wheat flour. In a few days - you will see improvement in your gut health. Do have eggs.
4. Try to have three main meals a day and two small meals. Keep within the calorie budget.
5. Regular exercise has lots of benefits. Start slow. definitely do weight training. It is more satisfying. Spin bike is a great form of cardio - if you are overweight as running can affect your knees. If you can't hit the gym - buy a bench, some dumbbells, resistance bands, a bar-bell and weights for home. They do the trick.
6. Try to achieve a 70-80% consistency in the above. You will see progress.