Weight loss story: 6 people share how they lost weight with high-protein diet

Protein is an essential macronutrient that helps in maintaining overall health. It is responsible for several functions in the body including hormonal balance, cell repair and maintenance and weight loss. A diet rich in protein helps increase satiety and decrease unhealthy cravings. It also boosts metabolic rate, and preserves muscle mass, which is again essential for a fitness journey. Listed below are real-person accounts of people who included protein-rich foods to their diet and lost a lot of weight.

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My breakfast consisted of 2 whole eggs and 3 egg whites with butter with a glass of black coffee. For lunch, I had 170 gms of chicken and 60 gms of uncooked rice with green salad. My dinner consisted of 170 gms of chicken with green salad. Pre-workout, I had 2 mashed potato with black coffee and 2 bananas with warm water post-workout. This diet regime accompanied by cardio, strength training and HIIT helped me lose 44 kilos in 11 months.

I started my day with a high protein diet with complex carbohydrates, which included sprouts, poha, paneer stir fry, veg upma, besan chilla for breakfast. This was followed by my lunch. I paid attention to my macros and micros (millet roti with green sabji, one cup dal and half katori rice with one plate salad and curd - in total 500 calories for lunch). I had a light dinner with high protein foods (veg dalia, chole tikki, rakja frankie, tofu sandwich.

I had a protein based breakfast and added nutritional foods to my daily diet like seasonal salad and fruits, home-made food.

I cut off every bad food like sugar, refined flours, oily food, street food etc. I followed the 80-20 rule i.e. 80% diet and 20% workouts. I started drinking water as per body weight. For every 20 kgs of weight, I had 1 liter of water- maximum 5 liters irrespective of weight. Earlier I used to consume more than 8 liters which might have caused the loss of potassium level in my body.​

For breakfast, I had a big-sized idli + mutton kheema or chicken fry ( non veg), overnight soaked oats (veg). My lunch consisted of roti, rice, egg or chicken, and a mutton dish. For dinner, I had 2 tandoori roti, 1 cup each of veg, chana masala, dal, pulao, curd rice. Pre- and post-workout, I took 20 gm protein shake.

My workout consisted of 70% strength training and 30% cardio. I also indulged in Ashtanga Vinyasa - Half Primary Series 3 times weekly, 60-75 minutes per session.​

I believe we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. That is why I started my day with 1 glass of milk and 2 slices of brown bread with peanut butter. For lunch, I nourish my body with 3 homemade chapatis and vegetables/dal. I end my day with 1 chapati, 150g of paneer, and dal.

My breakfast comprised egg whites, ragi java, cucumber and carrot salad, apple, pomegranate, custard apple, followed by white rice cup, chapati, roti with curry, vegetable curries, salads, chicken 250 grams per 2 days a week, paneer weekly once for lunch. Lastly, for dinner, I had vegetable upma, fruits, jowar roti with dal, ragi dosa and dates. Also, I had 250ml Butter milk 3 times a day, between each meal.