What I Eat in a Day: The Diet That Helped Me Lose 21 kgs (& Still Losing)

How I Lost 21 KG in 6 Months | Full Day of Eating for Fat Loss 🔥 People always ask me what I actually ate to lose 21 kilos… so in this video, I’m sharing my full realistic fat loss diet that helped me lose weight sustainably without crash dieting, starving, or cutting out my favorite foods. This is not a “perfect influencer diet.” I love food, I have a huge appetite, and I needed something that was high protein, filling, nutritious, and actually sustainable long-term. In this video, you’ll learn: ✔️ How calorie deficit works ✔️ How to calculate your calories for fat loss ✔️ What I eat in a day for weight loss ✔️ High protein Indian meal ideas ✔️ How much protein & fiber I eat daily ✔️ Realistic fat loss tips that actually work ⏱️ TIMESTAMPS 00:00 Intro 00:39 Foundation 02:15 Breakfast 03:53 Mid Morning Snack 04:12 Lunch 05:03 Pre-Workout 05:23 Dinner 06:40 Summary 🥗 What I Eat in a Day for Fat Loss Breakfast options: • Eggs & toast • Overnight protein oats • Boiled eggs + protein coffee Lunch: • Chicken breast • Rice/Roti • Sabzi/Dal • Salad & Greek yogurt Pre-workout: • Protein oats with seeds & milk Dinner: • High protein pasta/noodles • Paneer & vegetables 🍫 Yes, I still eat chocolate during fat loss. 🥭 Yes, you can eat mangoes and still lose weight. 💪 The goal is sustainability, portion control, and consistency. 📌 My Fat Loss Basics: • Around 1700 calories/day • 110–120g protein daily • High protein + high fiber meals • Sustainable calorie deficit • No detoxes or extreme diets 📊 Calculate Your Maintenance Calories (TDEE): [TDEE Calculator by Calculator.net](https://www.calculator.net/tdee-calcu...) If you’ve been stuck in the cycle of crash dieting, binge eating, and restarting every Monday… this video is for you. Consistency beats motivation every single time. Subscribe for: ✨ Realistic fat loss tips ✨ High protein recipes ✨ Gym & fitness content ✨ Sustainable weight loss advice ✨ Easy healthy meals #WeightLoss #FatLoss #WhatIEatInADay #HighProteinDiet #CalorieDeficit #IndianDiet #WeightLossJourney #FatLossJourney #HealthyWeightLoss #HighProteinMeals #GymGirl #SustainableWeightLoss #ProteinMeals #FitnessJourney