Dr Gaikwad posted a screenshot of a WhatsApp conversation with his patient. The image showed a weighing scale displaying 89.1 kg, a significant change from where the journey began. The patient’s message summed up the achievement perfectly:

“Sir, from 100 to 89 in 3 months and 5 days. Thank you.”

The doctor’s response was equally straightforward and refreshing. Rather than celebrating with exaggerated praise, he reminded people what truly matters in fat loss:

“Well done. Sustainable fat loss comes from discipline, not shortcuts. Stay consistent.”

No Starvation, Just Smarter Eating

What makes this journey stand out is that it was not built on starvation, extreme calorie cuts, or crash diets. Dr Gaikwad explained that the focus was on improving food quality and following a structured, realistic routine rather than eating less.

Below are the key principles that guided the patient’s transformation:

Protein Comes First

Every meal was designed to prioritize protein. Foods such as eggs, chicken, and paneer formed the foundation of the diet. Protein helps preserve muscle mass while the body burns fat, which is essential for maintaining strength, metabolism, and long-term results.

Vegetables and Legumes as Daily Staples

A generous intake of vegetables and legumes was encouraged. These foods are rich in fiber, vitamins, and minerals, supporting digestion, gut health, and overall metabolic balance. They also help keep hunger under control throughout the day.

Complete Removal of Grains and Sugar

Grains and sugar were entirely eliminated from the routine. According to Dr Gaikwad, avoiding these foods helps prevent frequent insulin spikes. When insulin levels stay stable, the body finds it easier to tap into stored fat for energy.

Focus on Whole, Unprocessed Foods

Another important part of the plan was sticking strictly to whole foods. Packaged and ultra-processed items were avoided. Eating natural, minimally processed foods helps regulate appetite naturally, reduces cravings, and improves metabolic health without constant calorie counting.

Consistency Over Perfection

Rather than following a complicated timetable or rigid diet chart, the patient focused on repeating these simple habits daily. There was no obsession with short-term results — just steady, consistent effort over time.

Summing up his philosophy, Dr Sayajirao Gaikwad shared a message that resonates with anyone trying to improve their health: “Fat loss is not about ‘less food’, it’s about better food + consistency. Simple dietary changes, sustained daily, can dramatically improve metabolic health.”