Diet plan to reduce body fat

Goal: Reduce Body Fat (from 26% to ~15-18%) While Maintaining Muscle

Since you are 75 kg and somewhat thin, your focus should be on losing fat while keeping muscle intact. The ideal approach is high-protein nutrition, strength training, and a slight calorie deficit without extreme dieting.

1. Nutrition Plan (80% of Your Results)

Daily Calories & Macros:

Calories: ~2000-2200 kcal/day (to be in a slight deficit)
Protein: 120-150g (~1.6-2g per kg of body weight)
Carbs: 180-220g (moderate for energy)
Fats: 60-70g (healthy fats only)

Meal Plan Example (Can be adjusted based on your food preferences)

🥣 Breakfast (8-9 AM)

4 egg whites + 2 whole eggs (Scrambled/boiled)
2 whole wheat toast or 50g oats with chia/flaxseeds
Black coffee or green tea

🍗 Lunch (1-2 PM)

120-150g chicken/fish/paneer/tofu
1 cup cooked rice (white/brown) or 2 whole wheat rotis
1 bowl of mixed vegetables
1 tbsp ghee or olive oil
100g curd

💪 Pre-Workout Snack (4-5 PM)

1 banana or apple
1 scoop whey protein (optional, but helpful)

🏋️ Post-Workout Meal (7-8 PM)

100-120g grilled chicken/tofu/paneer
1 medium sweet potato or 1 whole wheat toast

🥗 Dinner (9-10 PM)

150g paneer/soya/chicken
1 roti or 50g quinoa
Mixed vegetable salad

🍵 Before Bed (Optional)

1 tbsp peanut butter / handful of almonds/walnuts
200ml warm milk (casein protein source)

What to AVOID?

🚫 Sugar (sweets, soft drinks, fruit juices)

🚫 Fried food (samosa, chips, fast food)

🚫 Excess alcohol (occasional is okay)

2. Workout Plan (Muscle Retention + Fat Loss)

🏋️ Strength Training (4-5 Days/Week)

Focus on compound lifts + progressive overload

Day	Workout Focus	Exercises (4 sets each)
Day 1	Chest & Triceps	Bench press, Incline DB press, Dips, Tricep extensions
Day 2	Back & Biceps	Pull-ups, Deadlifts, Rows, Bicep curls
Day 3	Legs & Core	Squats, Lunges, Leg press, Hanging leg raises
Day 4	Shoulders & Abs	Shoulder press, Lateral raises, Planks, Russian twists
Day 5	Full Body/HIIT	Kettlebell swings, Jump squats, Sprints, Burpees

💡 Lifting Tip: Use progressive overload (increase weights gradually). Lift heavy enough to stimulate muscle retention.

🔥 Cardio (3 Days/Week)

LISS (Low Intensity, 30-40 min) – Walking 8k+ steps/day
HIIT (15-20 min) – Sprinting, burpees, jump rope (burns fat faster)

3. Lifestyle & Recovery

🚀 Sleep (7-8 Hours)

Poor sleep = more cravings & fat gain.
Try to sleep before 11 PM.

💧 Hydration (3+ Liters Water)

Keeps metabolism high.
Drink water before meals to reduce overeating.

🏃 Steps & Activity

Walk 8,000-10,000 steps per day.
Take stairs instead of lifts.

Expected Results (If You Stick to This Plan)

Time	Weight Change	Fat % Reduction
1 Month	-1.5 to 2 kg	~2% drop (24%)
2 Months	-3 to 4 kg	~4% drop (22%)
3 Months	-5 to 6 kg	~6-7% drop (19-20%)

At 15-18% body fat, you'll have visible muscle definition, especially abs.

Final Advice

✅ Stick to 80% clean diet, 20% flexible (enjoy your fav food 1-2 times a week).

✅ Track progress (photos, weight, strength levels).

✅ Focus on fat loss, not just weight loss.

✅ Be patient. Consistency > Perfection.