Entrepreneur Ankur Warikoo recently showed his toned physique while sporting washboard abs on Instagram. The 44-year-old also shared that the transformation happened on an “(almost) vegetarian diet plan,” sharing:
9:30am: 1 scoop of whey protein + creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 raisins + supplements (Note: please use the supplements only after consulting a medical professional)
11am: 200 gm raw paneer, tofu or tempeh
Or 3 egg whites (rarely – I don’t like eggs)
Or dal chilla
1 pm: Fruit (banana or half apple or mango or chickoo)
4 pm: 2 rotis (emmer wheat/jowar/soya bean) + sabzi + dal + low-fat curd
6:30 pm: 1 scoop protein with curd
Supplements:
Omega 3
Vit B12
Vit D
Creatine
Whey Protein
Warikoo managed to cut down his calorie intake to 1600-1800 calories/day while trying to hit a 500-calorie deficit per day. “This leads to a calorie deficit of 7000-7500 in 2 weeks, which leads to 1kg fat loss. This is the equation you need to know. 7,500 calorie deficit = 1kg fat loss,” said Warikoo.
Here’s what you must consider (Photo: Getty Images/Thinkstock)
Also, the calories he took had a specific macronutrient composition.
Protein: 40-45%
Carbs: 40%
Fat: 15-20%
However, he also admitted to “days where I had chole bhature and sweets.” “Those were not rare but quite common! The key was to hit the calorie deficit on most days so that you lose fat while working out so that you build muscles,” added Warikoo.
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So, 7,500 calorie deficit = 1kg fat loss? Let’s find out.
Kanikka Malhotra, consultant dietician and diabetes educator, said that the assertion that a 7,500 to 7,700 calorie deficit equates to a loss of 1 kilogram of body fat is rooted in the principles of energy balance.
“This concept is derived from studies indicating that approximately 7,700 calories must be burned or reduced from intake to lose 1 kg of fat, aligning with the idea that a daily deficit of about 1,100 calories over a week can lead to this weight loss goal,” said Malhotra.
However, while this rule provides a straightforward guideline, she stressed that it may not be entirely practical or achievable for everyone.
“Creating such a significant daily deficit requires either substantial dietary restrictions or increased physical activity, which can be challenging to maintain over time. Many individuals find it difficult to consistently reduce their caloric intake by 1,100 calories without risking nutritional deficiencies or unsustainable eating patterns,” pointed out Malhotra.
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Furthermore, metabolic adaptations often occur during weight loss; as individuals lose weight, their resting energy expenditure may decrease, making it harder to maintain the same caloric deficit over time.
Additionally, individual metabolic rates, hormonal influences, and lifestyle variations can affect how efficiently one loses weight. “Thus, while the 7,500 calorie rule serves as a useful benchmark, it should be approached with flexibility and an understanding that sustainable weight loss typically involves gradual changes rather than extreme calorie deficits,” said Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.