Chetan Kaushal's Journal, 04 Sep 20

very fast, how come pls guide 

@anuaggarwal it's balanced nutrition + calorie defecit + proper tracking with this app + regular 25-30 mins of workouts  

@Chetan - just curious do you have sweet cravings? I feel hungry all the time..rather I should say I feel like eating all the time.. 

@mhumab I do have junk food cravings but I try to control it as much as possible and even if I indulge I make sure I don't exceed my calorie limit for the day which is at 2300kcal. You might be having carbohydrates rich food which gets digested easily hence feeling hungry all the time. Try to include 25-30% good lean protein in your diet, it'll help you feel fuller for a bit longer also you can include 5gms of psyllium husk before each meal with water or with milk (include milk if it fits in your calorie limit). The thing that helped me most was knowing my calorie intake by properly tracking via this app. Knowing how much I was consuming helped me how much I should actually consuming in order to be in calorie defecit. I eat regular food with small changes that helps increase my protein intake. If you feel weakness like you can't feel strength when you tighten your fist when you are in defecit then you are doing something wrong, i.e. your diet is not properly balanced  

Anybody who wants to know how I'm doing it or want to duplicate my tracking sheet for yourself can WhatsApp me at 8851771496, happy to help and share :)  

What is meal plan for each day?  

@avijesh jha there's no meal plan only tracking, you need to learn how to do tracking properly and that's it. Once you learn tracking you can make your own meal plan on the fly from whatever you eat in your daily life.  

What does calorie deficit actually mean? Like not the definition but its exact meaning. 

@dinkyaghi it means eating fewer than your body needs.  

fast progress, i seem to hv not even lost a kilo...after 1.5 months.. 

@swati0308 you are eating at your maintenance level 

Thankyou much Chetan. Your comment is very much appreciated. I noticed my diet from yesterday and realised that I finish my 1500 intake before 12pm of the day...I am eating more than i should.. But then these craving, i hope they settle soon. 

Good progress Chetan. I’m also almost in the same weight zone. Aiming to get down to 2 digit weight soon. All the best buddy 

that's awesome. congrats, keep going.  

proud of you!!