She lost 7 kg in 21 days: No crash diets or hours of gym, nutritionist gives step-by-step weight loss plan

In today’s fast-paced world, achieving weight loss often feels like a daunting task, with countless diets, intense workout plans, and quick-fix solutions promising instant results. However, sustainable and healthy fat loss doesn’t always require extreme measures. Nutritionist Richa Gangani recently shared her personal journey of losing 7 kilograms in just 21 days, proving that simple, structured lifestyle changes can lead to significant results without crash diets or hours in the gym.

Simple Changes, Big Results

In an Instagram post, Gangani revealed that her method involved no crash diets or intense workouts, focusing instead on structured yet manageable lifestyle habits. By following her signature “18-10-8-4-1 Method,” she achieved significant fat loss, inches reduction around her waist, and noticeable improvements in overall health.

According to Gangani, the core components of her plan include:

• 18-hour intermittent fasting: She maintained an eating window between 11 AM and 5-6 PM.
• 10,000 steps daily: Aiming for consistent daily movement instead of long gym hours.
• Eight hours of quality sleep: Highlighting the importance of rest for fat burning and energy restoration.
• Hydration: Consuming 4 liters of water along with anti-inflammatory teas to combat bloating and improve skin health.
• Adequate protein intake: Consuming one gram of protein per kilogram of body weight to preserve muscle and aid toning.
• Morning fat intake: Starting the day with one teaspoon of MCT oil combined with anti-inflammatory ice cubes on an empty stomach to enhance fat metabolism.

Gangani noted that the method provided benefits beyond just shedding fat. Her skin became clearer, bloating reduced, and overall energy levels increased. She emphasized that this approach also supports hormone balance, reduces inflammation, and improves mental clarity, making it a holistic wellness strategy.

Flexible Intermittent Fasting Options
Understanding that individuals have different lifestyles and experience levels, Gangani suggested multiple intermittent fasting protocols:

• 16:8 Method: Offers flexibility with eating windows like 12 PM to 8 PM or 1 PM to 9 PM.
• 5:2 Method: Eat normally for five days and fast for two non-consecutive days.
• 14:10 Method: Ideal for beginners easing into fasting.
• 18:6 Method: Gangani’s preferred method, described as highly effective for those seeking faster results.

Her approach demonstrates that sustainable fat loss is possible with consistent, manageable changes rather than drastic measures. By combining intermittent fasting, proper nutrition, hydration, sleep, and daily activity, Gangani’s method provides a roadmap for those looking to achieve results without compromising overall health.