It’s not uncommon to turn to a celebrity for fitspiration when trying to figure out how to lose weight. If you’ve been keeping up the with the awe-inspiring weight-loss journeys of celebrities we’ve been bringing you, you’ve already been motivated by Karan Johar, who lost 17 kg in 4 months, and Saqib Saleem. who built a set of chiselled 8-pack abs within the same time. Both these gentlemen spent months earning their new fit bodies, and the results that showed were worth it. But if you don’t have four months to spare and want to know how to lose weight quicker, Jackky Bhagnani is the man who you need to be looking up to. The Youngistaan star’s weight-loss journey – during the course of which he lost a whopping 15 kg in 21 days – is nothing short of extraordinary. The actor went through rigorous training and followed a strict diet, in order to lose a tremendous amount of weight for his upcoming film, directed by Nitin Kakkar, in which he will star opposite Kritika Kamra. Here’s how he did it and how you can too.
How to lose weight like Jackky Bhagnani
Jackky’s fitness routine comprised maintenance workouts before the body transformation. The actor said, “I broke my knee earlier this year so I had gained some weight because of that. I could not do much of cardio, I was only doing weights. And then the film came up. They needed me to look a certain way for the film and I had only 21 days to accomplish it. This was somewhere between late August and early September. I weighed around 91-92 kg back then and I brought down my weight to 77 kg within 21 days.”
Jackky began his work out sessions as early as 5:26 AM every morning. During these sessions he would perform a lot of empty stomach cardio for two hours until sunrise. Jackky says, “I would wear my hoodie and drive with my driver to Marine Lines to cover 10-15 km of steady state cardio every day which involves borderline jogging and walking. If you begin running, then you’ll begin losing your muscle. You can still look unfit after losing 15 kg because you’re losing muscle too. The point is you need to lose body fat percentage.” He lost around 8-9 percent of body fat during this weight-loss journey.
After his work-out session in the morning, he would return and have his first meal of the day. Following that, he would concentrate on working one body part in the afternoon. In the evening, he would work another body part, do weight training or some more cardio. He says, “I would wear warm clothes while doing cardio because if you stay warm, you end up losing that much more water.” In total, Jackky would devote at least 4-5 hours towards exercises every day and space his sessions out over a course of 24 hours.
But in order to be able to exercise twice or thrice a day, every day for 21 days, Jackky recommends getting sufficient sleep. He says that one needs to ensure a minimum of eight hours of sleep in a day during the course of such a rigorous work-out routine because that’s when you achieve maximum results. He goes on to explain, “If you don’t sleep, your body tends to hold cortisol, the hormone which decreases the process of fat loss.” Water intake is equally important if you’re training twice or thrice a day.
How to lose weight by following the Keto diet
A ketogenic diet, popularly known as the keto diet, can be followed for 4-6 weeks, according to Jackky. However, he would not advice people to do it for longer than that. Says the actor, “The diet involves a high intake of fats, medium intake of proteins and zero carbs. You’re only allowed to have 4-5 grams of carbs per day through vegetables. So, you’re tricking your body to use fats instead of carbs for energy.”
This is what Jackky’s diet looked like:
Breakfast: 3 full eggs because yok contains fat. With 50 gm of cheese, 6 almonds and 3 walnuts.
Lunch: 200 gm of chicken, 50 gm of cheese and some salad.
Evening snack: 100 gm of grilled fish tossed in butter or coconut oil because that is good fat.
Post-workout snack: Protein shake and peanut butter.
Dinner: 100 gm of fish and avocados.
Water intake: Minimum 4-5 liters per day.
Jackky says, “If you’re awake for longer at night, you can add one more meal to your diet which could be protein shake with peanut butter or Greek yogurt with some nuts.” When asked about cheat days, he revealed that he did not have any cheat days during the entire 21 days of his weight loss journey and he was very committed to his routine. He says there’s no chance of having even a single cheat meal. He says, “You’re high on fat, so you can’t have cheat days because as soon as you add carbs to your meal, then you’ll bloat. Keto diet is something with which one needs to be very careful. It is very effective if done correctly and if you don’t do it correctly, then you might even end up gaining weight.”
While on keto diet, any form of carbs is an absolute no-no. Jackky explains, “You know that rice, roti, chapatti, dal all contain carbs but even ketchup has carbs or any packaged items could have carbs. Vegetables like carrots are heavy on carbs so you’d rather have some broccoli or spinach because quantity wise you can have way more. Fruits are also rich in carbohydrates. You can’t touch fruits while you’re on keto.” He advises doing a thorough research on carbohydrates before taking up the keto diet to lose weight.
The four most essential factors that helped Jackky in his weight-loss journey are the keto diet, his work out regime, adequate sleep and more than anything else, his determination to achieve his goal.
How Jackky Bhagnani maintains his weight loss
The actor reveals, “I am on a maintenance diet now where I have low carbs. I have one meal of carbs before my workouts and other than that I have chicken or fish. Or if it is my day for consuming vegetarian food, then I eat tofu.” He says that you can also make a homemade egg white burji. “I’m slightly carb intolerant so my meals have always fluctuated between low carb, medium carb and keto diet.” Moreover, since weight gain is not just fat gain but also a lot of muscle gain, it is impossible to lose 15 kg of pure fat in 21 days. It will take longer than that.
Jackky’s advice for people who want to know how to lose weight like him and wish to follow in his footsteps is, “Once you make up your mind, put your blinder down and go for it. You might achieve 12, you might achieve 10 or 15. But if you’re fully committed to it, there is no chance you will not achieve your desired results.”
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