Nowadays, obesity has become a rapidly increasing health problem in the country and the world. People try many tips and methods to reduce the increasing weight, but it is not easy for everyone to lose weight. But at the same time, some people lose weight by following a good diet. there is such a story Dr. Shubham Vats of. Describing his journey, Shubham Vats said that at the age of 33, his weight used to be 110 kg. He shared a YouTube video and told how he lost his weight.

This is how the story of weight loss began

With the increasing weight, he started suffering from problems like pre-diabetes, constant fatigue, extreme tiredness after waking up in the morning, extreme tightness in the stomach, acidity, bloating, sugar crash, lack of energy throughout the day and poor sleep. Despite this, he was continuously ignoring these symptoms. The doctor told that his life changed when a patient told him, “Your own weight has increased, first you should reduce your weight.” He took this statement of the patient as a challenge. After this the doctor decided to lose weight and started changing his lifestyle. Then, from 110 kg he reduced his weight to 75 kg and thus lost 35 kg.

Protein is very important in diet

The doctor said that people do not pay attention but lack of protein also becomes the main reason for weight gain. When there is a deficiency of protein in the body, the metabolism of the body starts slowing down. Because due to its deficiency, muscle mass is not maintained. Muscles are the tissues that absorb glucose and burn calories. When people do not take twenty to thirty grams of protein in every meal, then because of this the metabolism starts slowing down. When there is too much refined oil, processed foods, fried foods in the diet and the eating habits become irregular, they disturb the digestive process which leads to weight gain.

Follow this diet to lose weight:

• • Insulin Friendly Meals: Doctors say that he first included insulin friendly meals in his diet to lose weight because he was pre-diabetic. He says he knew he wouldn’t be able to lose weight until his insulin resistance was broken. Therefore, he kept his breakfast high protein and low carbs, which reduced sugar and cravings.

     

• • processed refined flour used off: Doctors say that consumption of food made from refined flour increases the problems of bloating, cravings and sleep after eating. Especially, in those people whose gut is sensitive. Dr. Shubham Vats told that he removed refined flour based foods from his diet and replaced them with options like eggs, paneer, grilled chicken, makhana and gram. According to him, due to these changes, his digestion improved, stomach problems reduced and he started feeling less tired after eating.

     

• • correct meal timing: Doctor says that he also corrected his meal timing. Because, after not eating anything for a long time, when he did eat, he would sometimes overeat. This increases calories and does not reduce weight. Therefore, he adopted the pattern of lemon water and protein-rich meal for breakfast. In this way, eating food on time and in a balanced manner helped in controlling cravings.

     

• • Evening calories controlled: Doctors say that metabolism and digestion start slowing down after the evening. In such a situation, consumption of heavy foods increases the weight very rapidly. He used to eat heavy food at night due to which his weight had increased so much, so he opted to eat light food in the evening.