Ankur Warikoo, a prominent figure in entrepreneurship and content creation, has gained attention for his impressive weight loss journey without giving up his favourite indulgences like chole bhature. Sparking a social media frenzy with a dramatic fitness makeover, his before-and-after pictures have circulated widely, prompting many to inquire about the specifics of his transformation.
In a recent post on X, Warikoo outlined his ‘3T Model’ approach, comprising Track, Train, and Transform, focusing on the crucial role of monitoring diet and exercise for sustainable weight loss. In this post, Warikoo not only showcased his physical transformation but also divulged his complete daily dietary regimen, including unexpected indulgences like chole bhature and sweets.
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Warikoo's 3T Model Unveiled: Track, Train, Transform
Here's a breakdown of Ankur Warikoo's dietary plan for achieving a fitter and healthier lifestyle:
Calorie Tracking
In the 'Track' phase, Warikoo emphasises the importance of monitoring both calorie intake and expenditure, crucial for achieving a calorie deficit necessary for fat loss. He underscores the significance of increased protein intake to preserve muscle mass during weight loss, a key element of his '3T Model.'
Transitioning into the 'Train' phase, Warikoo recommends a structured weightlifting routine 3-5 times a week, emphasising its role in building muscle mass and sustaining a healthy metabolic rate.
Also Read: Fat to Fit: 100 Days Of Dieting And Rishabh Gupta Went From 120 Kg To 75 Kg
Dietary Changes and Meal Schedule
Achieving a calorie deficit, where one consumes fewer calories than one burn, is essential for weight loss. Warikoo explains that a 7000-7500 calorie deficit results in losing 1kg of fat.
Warikoo's dietary changes involve reducing his daily calorie intake from 2200 to 1600, with a focus on balanced macronutrient distribution. His eggetarian diet plan includes a variety of protein-rich foods like whey protein, paneer or tofu, fruits, whole grains, and low-fat yoghurt. He also includes nuts, fruits, vegetables, and dairy products, showcasing a holistic approach to nutrition.
Balancing Enjoyment and Discipline
Despite his disciplined approach, Warikoo acknowledges the importance of balance and occasionally indulges in favourite foods like chole bhature and sweets. This balanced approach to dieting underscores the sustainability of his lifestyle changes.
Also Read: Fat To Fit: Ishaan Arora Lost Over 40 Kgs In 6 Months Without Supplements
Inspiring A Fitness Community
Warikoo's journey serves as an inspiration for many, highlighting the transformative power of persistence, consistency, and a well-rounded approach to wellness. His transparent sharing of experiences and practical '3T Model' offers valuable insights for individuals embarking on their fitness journeys. These tips, such as a calorie deficit, increasing protein consumption, consistent meal choices, regular strength training, and removing tempting junk food from the home environment.
Tips for Success
In his disclosure, Warikoo clarifies that he is not a fitness or nutrition expert but shares insights from personal research and experience. He encourages individuals to approach dietary and fitness changes with caution and individualised considerations.
Also Read: Fat To Fit: Here's How Hyderabad-Based Dr Sudhir Kumar Lost 30 Kilos In His 50s
Warikoo concludes with a reminder that while his approach worked for him, it may not be universal, advising individuals to seek personalised guidance from experts. His story exemplifies how dedication, moderation, and enjoyment can lead to lasting fitness success.