This doctor lost 12 kg in 3 months without protein shakes or exercise; here's all about his fitness journey

How to lose weight: Dr Malhar Ganla claimed that he shed 12 kg in 3 months without any protein shakes, calorie counting, or muscle loss by dividing his weight loss journey into 3 critical phases (Image: Pexels)

There are no quick fixes for shedding weight, especially if you want to do it the healthy way. While many drugs and treatments are available in the market now, they only offer a temporary solution. Many people gain kilos back in no time, making it a frustrating process.

However, Dr Malhar Ganla shed 12 kg in 3 months and claimed he did it without any protein shakes, calorie counting, or muscle loss. He first realised the need for a change back in August when he experienced trouble sleeping and increased cravings. His blood reports explained why he was experiencing such issues.

He shared that his fasting insulin was high, and B12 and D3 were drastically low. For this, he consulted a doctor and started with supplements. Gradually, he began to nourish his body using the supplements, smoothies, and salad.

And for weight loss? He revealed how he shed kilos slowly and patiently by following phases that he broke down for his followers.

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Weight loss journey: Phase 1

Junk Restriction: Once he was doing the basics, Dr Ganla started cutting out salt, sugar, and oil from his diet. He stopped having outside food and lost the taste for it. This stoppage, he said, happened by the end of a month and a half, once his nutrients were back to optimal levels.

Weight loss journey: Phase 2

Carb Tapering: In phase 2 of his weight loss, he started eliminating carbs from daily diet—from having them thrice a day with all his meals, he reduced them to just dinner. His breakfast and lunch were also simple. His first meal had protein-rich foods like eggs, while for lunch, he consumed dal, one sabzi, and salad. Rice and roti were removed from his diet. He called it the 23:1 principle, where for 23 hours of the day, body survives on fats and for 1 hour, it is replenished with carbs. While this continued for a month and a half, the doctor shared that he hit a plateau at 80 kg.

Weight loss journey: Phase 3

Fast for Freedom: FFF is a 9-day fast that helped him shed 2 kg, and he revealed he has seen a systematic and drastic drop in his hunger levels. He can sit the whole day without getting hungry. He added he is now 76 kg, and this is how easy it can be when people systematically follow and allow insulin suppression. He said that his fasting insulin levels are much better along with other vitals, and he can even fit into his old clothes.

FAQs on Weight Loss Tips

1. How can I lose weight healthily?

There are no quick fixes for weight loss. Instead, focus on a balanced diet and regular exercise. Avoid relying on temporary solutions like drugs or treatments.

2. What is the first step in a weight loss journey?

Start by restricting junk food. Avoid salt, sugar, and oil, and stop consuming outside food. This helps in restoring optimal nutrient levels.

3. How can I reduce carb intake effectively?

Incorporate Carb Tapering. Reduce carbs to just dinner while having protein-rich meals for breakfast and simple lunches. This method helps manage weight.

4. What is the 23:1 principle in weight loss?

The 23:1 principle involves the body surviving on fats for 23 hours and replenishing with carbs for 1 hour daily. This aids in weight management.

5. How does fasting contribute to weight loss?

The Fast for Freedom (FFF) is a 9-day fast that systematically reduces hunger levels and helps shed weight. It improves fasting insulin levels and vital statistics.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.