Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan

For Naman Chaudhary losing 75 kilos needed consistent planning and effort for 2.5 years. Having been bullied for weighing 150 kilos, Naman took it as a personal challenge and made sure he emerged a winner.

Weight loss is difficult because it requires consistency, discipline, and lifestyle changes. The body resists weight loss by slowing metabolism and increasing hunger hormones, making it harder to maintain a calorie deficit. Emotional eating, stress, and lack of sleep can further hinder progress. Many people also focus only on dieting rather than combining it with exercise, which helps maintain muscle mass and boosts metabolism. Lastly, weight loss plateaus can be discouraging, leading to loss of motivation.

Hailing from Rajasthan, Naman has documented his journey on Instagram. "Jo log pehle ‘mota’ bolte the, ab woh hi pooch rahe hain, ‘bhai ka diet plan kya hai?’ Fat gaya, confidence aaya. Baaki tum samajhdaar ho," Naman has posted on Instagram.


See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way

Naman's simple protein-rich diet that he followed consistently to lose weight

Breakfast (400 kcal, 35g protein)
Option 1:
• 4 egg whites + 1 whole egg (18g protein) — Scrambled with onions, tomatoes, and spices
• 50g paneer bhurji (11g protein) — Cooked with capsicum and spinach
• 1 multigrain toast (4g protein)

Option 2 (No eggs):
• 60g soya chunks stir-fry (26g protein) — Tossed with veggies, turmeric, and chili powder
• 50g low-fat paneer (11g protein) — Grilled with spices
• 1 small multigrain toast (4g protein)

Lunch (350 kcal, 30g protein)
• 100g soya chunks curry (52g raw soya gives 25g protein) — Made with onions, tomatoes, and masala
• 100g boiled broccoli (3g protein)
• 1 small roti (30g flour) (3g protein)

Evening Snack (200 kcal, 20g protein)
• 150g low-fat paneer tikka (20g protein) — Marinated with curd, lemon, and spices, grilled or air-fried

Dinner (350 kcal, 35g protein)
• 150g boiled lentils (dal) (12g protein)
• 100g stir-fried tofu or paneer (15g protein) — Tossed with veggies
• 100g cucumber + tomato salad (2g protein)
• 1 small roti (3g protein)

Daily Totals:
• Calories: ~1300-1400 kcal
• Protein: ~120g

Read his post here

https://www.instagram.com/p/DHQ2x8hog8q/ https://www.instagram.com/p/DHQ2x8hog8q/

See more: How to gain weight: Tips on weight gaining through proper diet and nutrition

If you have a weight loss story to share, send it to us at toi.health1@gmail.com These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.