Fitness coach reveals simple diet behind his 29-kg transformation, watch

What if losing weight didn’t require starving yourself or spending hours in the gym? Fitness coach Amit Thorat’s viral 29-kg weight loss proves that simple, consistent food choices can make a powerful difference. In a world dominated by fad diets and extreme fitness trends, his simple approach to weight loss has captured the internet’s attention.

What sets thorat’s weight-loss journey apart is his refusal to rely on crash diets or punishing workout regimes. Instead, the fitness coach focused on portion control and balanced nutrition, proving that sustainable habits can deliver long-term results. His approach has struck a chord with thousands seeking realistic ways to improve their health.

Sharing his routine on X, Thorat outlined a six-meal daily plan built around whole foods, lean protein and healthy fats. His day began with fruits, eggs and a complex carbohydrate such as poha, oats or muesli to provide energy and fibre.

The second meal featured boneless chicken with vegetables, offering a lean protein boost. Lunch included rice, homemade curry, chicken and salad, with whole grains adding extra nutritional value. Later meals consisted of eggs with dry fruits, followed by eggs or whey protein.

Dinner was kept light yet balanced, featuring rice or roti paired with fish and salad.

How I lost 29+ kg with a very simple diet :

Meals

Meal 1: Fruits + eggs + poha/oats/ muesli
Meal 2: Boneless chicken + veggies
Meal 3: Rice + homemade curry + Chicken + salad
Meal 4: Eggs + dry fruits
Meal 5: Eggs or whey
Meal 6: Rice/Roti + fish+ Salad

Once a week: 1 reward… pic.twitter.com/dGjqlBsVS0

— Amit Thorat | Fat Loss & Strength Coach (@scientifitt_) December 27, 2025

Room for Flexibility

A key highlight of Thorat’s plan is flexibility. He reserved one day each week for a “reward meal”, allowing himself to enjoy favourite foods. This approach helped prevent burnout and encouraged a healthy relationship with eating.

Consistency Is Key

Thorat advises following the plan 95 per cent of the time and returning to routine after any slip-up. His story offers a refreshing reminder that sustainable change, not perfection, is the real secret to lasting fitness success.