Key Concepts
Pre-diabetes, fat loss, nutritionist, meal plan, blood work, hemoglobin levels, food weighing scale, cheat meals, gut cleanse, workout plan, strength training, calorie deficit, mindful eating, period cycle improvement.
Fat Loss Journey: Alfiya's Experience
Initial Motivation and Challenges
Alfiya, the YouTuber, shares her fat loss journey, driven by a pre-diabetic condition (5.8 Hb1Ac score, above the safe 5.6) and low hemoglobin levels, as diagnosed by a doctor. Despite regular gym workouts, she struggled to see results due to her love for food, making it difficult to restrict her diet, especially items like bread, fried foods, and spicy dishes.
Seeking Professional Help: Chitwan's Nutrition Plan
Alfiya decided to invest in a certified nutritionist, Chitwan (Instagram recipes available), after seeing an offer for an 8-week program promising 8 kg weight loss. The program cost approximately 6000 INR. Before starting, Chitwan requested:
- Blood work: To assess overall health and identify specific issues.
- Weight measurement: Alfiya's starting weight was 73.4 kg.
- Before pictures: Front, side, and back angles.
- Measurements: Bust, waist, hips, etc.
- Food weighing scale: To accurately measure food portions.
Personalized Meal Plan
Chitwan created a personalized meal plan based on Alfiya's sleeping and eating habits, preferences, and dislikes. The plan included:
- Empty stomach morning drink: Tamarind tea or cinnamon stick tea (with 2-3 options).
- Breakfast: Alternatives to "Chai Roti" like "cheela" or Turkish eggs.
- Glow juice (2 hours after breakfast): Beetroot, amla, and curry leaves (benefits for hemoglobin, hair, and skin).
- Evening snack: 100g of papaya (recommended for weight loss).
- Lunch: Options like "Soya bhurji" with specific quantities of ingredients (e.g., 100g tofu, 25g rice).
- Evening tea: As per habit.
- Dinner: Salads and soups.
Rice was included in the plan, avoiding complete restriction. Meals were prepared by Alfiya's mother, which was crucial for adherence. The plan was revised every 15 days.
Cheat Meals and Gut Cleanse
Alfiya was allowed one cheat meal per week (Sundays) under 500 calories, preferably protein-rich (e.g., multigrain bread burger). A Monday gut cleanse was incorporated, consisting of liquids (carrot-apple juice, chia seeds in water) with almonds and "hummus" at night, to aid digestion.
Initial Difficulties and Adaptation
The first week was challenging due to unfamiliar foods like quinoa. Alfiya experienced cravings and hunger. However, she gradually adapted as Chitwan introduced new recipes and considered her preferences.
Positive Results and Lifestyle Change
After 3-4 weeks, Alfiya's period cycle improved, becoming regular for the first time in a long time. This motivated her to continue the plan and adopt it as a lifestyle. She continued to have occasional cheat meals but returned to her routine afterward.
Monitoring and Feedback
Alfiya had to send pictures of every meal to Chitwan for review. Chitwan provided feedback on oil usage, ingredient combinations, and portion sizes.
Workout Plan
Alfiya followed a workout plan from Monday to Friday, incorporating strength training for 45 minutes, inclined walking for 30 minutes, and warm-up/cool-down for 10 minutes each (total 1.5 hours). The plan included:
- Monday: Back and biceps.
- Tuesday: Legs (glute-focused: hip thrust, deadlifts, sumo squats).
- Wednesday: Chest, shoulders, triceps (CST: pull-ups, shoulder press, front raise, chest press).
- Thursday: Legs (quad-focused).
- Friday: Full body (push-ups, pull-ups).
While she didn't strictly adhere to the plan, it provided guidance. She sometimes worked out six times a week, adding abs on the sixth day. She emphasized the importance of sticking to a workout plan for better results.
Weight Loss and Body Changes
Alfiya lost approximately 5 kg in 8 weeks, going from 73.4 kg to 68.4 kg. While the target was 8 kg, she acknowledged not following the plan perfectly due to events and travel. She experienced visible changes in her face (chiseled jawline), collarbone, and waist. She emphasized that inches lost were more important than the number on the weighing scale.
Current Status and Recommendation
Three months later, Alfiya is still following Chitwan's diet plan and considers it a worthwhile investment. She highly recommends Chitwan as a nutritionist, praising her patience, understanding, and balanced approach. She clarifies that the video is non-sponsored and she paid for the services herself.
Alternative Approach
For those who cannot afford a nutritionist, Alfiya suggests starting with healthy recipes from Chitwan's Instagram and following the workout plan she mentioned. She emphasizes mindful eating and adopting the quote: "I have to eat in order to live, not live in order to eat."
Final Thoughts and Encouragement
Alfiya encourages viewers to set fitness goals for 2025 and dedicate 4 weeks of consistent effort to see results. She uses the analogy of removing almonds from a jar to illustrate that even small changes accumulate over time. She hopes to contribute to viewers' fitness journeys.
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