Man loses 18 kg in 17 days with disciplined diet and beach walks

Krushna Ingle, a resident of Palghar in Maharashtra, has shared his remarkable weight-loss journey on social media. After years of struggling with obesity-related health problems, he turned to a structured diet and fitness plan—losing 18 kg in just 17 days.

Ingle sought help from Dr Sayajirao Gaikwad, a nutrition specialist from Kolhapur. Under his guidance, he adopted a high-protein, low-carb diet with controlled portions. His daily meals included two bananas and green tea for breakfast, two chapatis with vegetables and dal for lunch, and one chapati with vegetables for dinner. Sweets were cut out entirely, except for a small treat once a week.

His routine also involved regular physical activity. He walked 4-5 kilometres along the beach at least four days a week. After every meal, he took a 10-minute walk and ensured dinner was finished two to three hours before bedtime. The results went beyond weight loss. Dr Gaikwad noted improvements in Ingle’s sleep, energy levels, and mental calmness. Hunger cravings reduced, acidity lessened, and overall well-being improved. Even a friend following the same plan lost 4-5 kg within 20-25 days. By January 2026, Ingle’s weight had dropped to between 72 kg and 73 kg. His next target is to reach below 70 kg.

Ingle’s disciplined approach combined a simple dinner ideas with consistent exercise. His transformation highlights the impact of structured nutrition and lifestyle changes. The method has already shown success for others following the same routine.