"Bullying, Fat-shaming, No female interaction, Man boobs"
A Quora user, Shubhansh Tharani, has claimed to have lost around 40 kilos in a year. As per the details shared by Tharani, he was an obese boy until 2016, had confidence issues, and used to skip school and coaching classes frequently.
He weighed 132 kilos in 2015 and dropped to 82 kilos in 2016.
"The best-balanced ratio for fat loss is..."
Sharing his weight loss routine, Tharani says, "the best-balanced ratio for fat loss is 40% Carbohydrates, 40% Protein, 20% Fats."
You can fluctuate these a little according to the diet you can stick with for a long time as long as you’re eating fewer calories than your requirements, he adds.
Weight loss story: “I tried 3 different types of diet, each helped me lose 6-7kgs”
Tharani, who as per the latest update weighed 87 kilos in 2019, shares that it is crucial to do some research about the macronutrients and calories of food you eat on a daily basis and fix your diet accordingly.
He says, kidney beans, peanuts, chicken, eggs, soya chunks, oats, whey protein powder, fish, brown rice, fruits, green vegetables, roti, lentils, sweet potato, olive oil, semi-skimmed milk, soya milk, chickpeas and paneer are healthy food items.
Exercise is important along with diet
"If you do exercise while dieting it’ll be more beneficial, he has written in the post.
"For example, if your maintenance calories are 2000 and you burn 300 while working out daily then you eat 400 calories less than your ideal maintenance calories. By doing this you’ll be in 700 calories deficit in a day. It will result in around 1 pound of fat loss in 5 days. (300+400=700; 700x5=3500)," he explains.
"Not just calories, check balance of nutrients"
"For example, 200ml of Coca-Cola contains 80 calories which are full of sugar(fast-digesting carbohydrates 20 gm). And milk contains 124 calories of which fats, carbs, protein are 6.7 gm, 9.3 gm and 6.64gm each. Now as you can see milk is more balanced, has more vitamins and minerals and no preservative chemicals," he says in the post.
If you don’t eat a balanced diet and still be in a caloric deficit you will lose weight, but more muscles less fat which will decrease your BMR. Eventually, it’ll be harder for you to lose weight in future, he adds.
Tharani’s transformation has amazed other Quora users. "Wow, one of the best transformations I've came across, Very inspiring," writes one; Wow!!! Tremendous transformation. Well done," says another.
