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While intermittent fasting and the keto diet are two of the most hyped mediums of weight loss, a lot of people are unaware of the fact that you can actually combine the two to tailor your fitness regime. 24-year-old Mohanish Rajendra Devrukhkar, a personal trainer and an online fitness coach, tells us that he was able to trim from 128 kg to 95 kg in 7 months by mixing the two approaches along with following a dedicated exercise routine.
He shares that growing up, he wanted to become a cricket player but got injured and the injury led him to commence following a fitter lifestyle. “I like to think that my injury brought me into the beautiful world of fitness,” he says and also breaks down his weight loss journey below.
How to lose 33 kg –
“I weighed 128 kg when I commenced my weight loss journey, and speaking from experience the first and foremost step of any weight loss and body transformation journey is acceptance. You have to accept your body first and then take steps to change it! I did, by embarking on the below weight loss plan.”
Weight loss plan he followed to lose 33 kg –
“I started with indulging in lots and lots of cardio in the gym. I was a foodie as well so being on a constant diet was very tough for me but then I got to know about the keto diet. It worked wonders for me because I am a meat lover and also helped me stick to one diet for a long period of time.”
What is the keto diet?
A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat at a very high rate.
QUICK READ: What is the ketogenic diet and how does it help you lose weight
“Post following keto for a bit, I shifted my focus to weight training with a good amount of daily cardio and a cross training session once every week in the gym. With this new change in my routine, I started following a 16:8 intermittent fasting split alongside keto.”
What is intermittent fasting?
Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.
There are many IF patterns that you can follow — the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.
How to combine keto diet with intermittent fasting?
Follow a 16:8 pattern of eating and consume only keto-friendly food during the eating window. This will help your body achieve ketosis at an even faster rate.
How to maintain your current weight after a drastic body transformation ?
“Currently, I am not trying to maintain my weight as there is no maintenance—for me, it is improvement. You need to always improve when it comes to fitness! I lost 33 kg in 2016, and since then have improved my physique every single day.”
Any tips for someone who’s trying to lose weight?
- “Stay consistent and focused. Motivation will help ignite that spark but only dedication and consistency will take you to higher levels of fitness.
- Try to hit the gym as often as possible and stay on track, the results will come eventually and please don’t ever be afraid to ask for help in the gym.”