Cricketer Sarfaraz Khan loses 17 kgs in 2 months: Here's what he did (and what he stayed away from)

Time of India

5 days ago

Indian cricketer Sarfaraz Khan, 27, who has played for Delhi Capitals, Punjab Kings, and Royal Challengers Bangalore, has lost a whopping 17 kgs in just a matter of 2 months.
His father Naushad Khan, in an earlier interview with Hindustan Times, spilled beans on his drastic transformation and said that as a family, they decided to lose weight together.
He said, 'We stopped eating roti, rice, sugar, flour, and anything from the bakery. ' Their new diet included grilled chicken, fish, boiled eggs, sprouts, salads, broccoli, cucumber, and avocados, apart from green tea and green coffee.
Naushad further said that even cheat meals like biryanis were off the table, leading to Sarfaraz losing around 10 kgs within just one and a half months. His father also added that the cricketer is working on losing more weight.
What we can learn from Sarfaraz's journey
There are no shortcuts to weight loss, whether it is through diet or exercise. Still, there are a couple of things you can do to lose weight fast, but always remember, health always comes first
Practice Intermittent Fasting
Intermittent fasting requires eating throughout specific daily periods, while alternating between normal eating days and fasting days. The well-known 16:8 diet requires a 16-hour fasting period followed by 8 hours of eating time.
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This method helps cut calories without forcing you to keep track of your daily intake.
Intermittent fasting produces weight loss through calorie restriction, which mirrors traditional dieting methods while providing metabolic and insulin sensitivity advantages. Research indicates that fasting periods lasting up to 26 weeks generate similar weight loss results as reducing daily caloric consumption.
Eat More Protein
Protein keeps you full longer, thus helping you avoid unnecessary eating between meals.
Your metabolism experiences a better boost when your body spends more energy processing protein, than it does when processing fats or carbohydrates.
Starting your day with eggs or yogurt as your first meal helps you feel fuller, which controls your hunger and prevents excessive food consumption during the rest of the day. Eating lean meats and beans with nuts or dairy products during meals, helps sustain muscle tissue while promoting body fat reduction.
Eggs and cottage cheese (paneer) together with a portion of nuts should be added to your morning meal. Your meals should contain chicken, fish or plant-based protein (lentils) sources during lunch and dinner times.
Focus on Whole, Unprocessed Foods
Natural whole foods consisting of fruits, vegetables, whole grains and lean proteins, provide both nutritional value and satiety. Processed snacks and fast food contain excessive sugars, along with unhealthy fats and high calorie content, that unprocessed foods do not have.
A diet consisting of unprocessed foods, leads to natural calorie reduction because these foods need longer time to digest and provide greater feelings of satisfaction. Research indicates that eating whole foods both helps people eat less, and promotes long-term weight loss.
Use vegetables as your main food components in each meal, then go for your carb, while completely avoiding junk food and sugary drinks.
Regular Physical Activity
Exercise plays an essential role when achieving weight loss in a healthy manner.
The combination of exercise with physical movement, helps your body burn calories and protect your muscle mass when losing fat. A daily 30-minute walk provides substantial weight loss benefits when maintained over time.
You should incorporate cardio activities including jogging, cycling, swimming with strength training that includes bodyweight movements or weightlifting. The combination of strength training with your diet helps your metabolism function better, while improving your body contours.
Keep Track of What You Eat
Using a food tracking app or writing down your meals will enhance your awareness of calorie content, along with portion size information. The majority of people fail to recognise the actual amount they consume throughout the day.
The process of tracking your meals allows you to detect eating patterns while promoting self-aware eating habits. Using this method helps you make better food choices, which enables you to adjust your diet for creating the necessary calorie deficit for weight loss.