Cricketer Sarfaraz Khan has made the headlines courtesy his dramatic body transformation, dropping almost 17 kg with dietary discipline and control over one-and-a-half months.Cricketer Sarfaraz Khan has made the headlines courtesy his dramatic body transformation, dropping almost 17 kg with dietary discipline and control over one-and-a-half months. He did that by making a clean break with roti, rice, sugar, flour, and baked items. Instead, he shifted to more fibrous fruits and vegetable salads, broccoli and cucumbers for satiety, grilled fish, chicken and boiled eggs for protein, and avocados for good fat. He even switched to green tea and green coffee.“I keep on saying that no matter what the rigour of workouts, diet is responsible for roughly 80% of weight loss while exercise contributes the remaining 20%. Dietary choices have a greater impact on calorie intake. Controlling what you eat through the day determines how fast your body will shape up,” says holistic health expert Dr Mickey Mehta.Can all carbohydrates be eliminated?Carbohydrates, especially refined varieties like polished rice, white flour and added sugars, are the body’s quickest energy source. But when consumed in excess, they’re also the most insulin-demanding. Frequent insulin spikes lead to fat accumulation, sluggish metabolism and eventually insulin resistance. A low-carb diet that is rich in fibre, protein and healthy fats can reduce hunger, improve blood sugar control and promote fat oxidation.However, it’s not about demonizing carbohydrates altogether, but about removing the wrong ones at the right time. Carbs must provide 45% to 65% of your daily calorie intake. So for 2,000 calories, you would need up to 300 grams. And if you are on a calorie deficit diet to lose weight, then the carb component should not be more than 150 grams per day. You can always use complex carbohydrates, which take longer to break down in the body, thereby controlling hunger pangs and reining in your blood sugar and calorie pile-up.Lighter grains like millets, warm soups, khichdi made with moong dal and herbal teas rekindle digestion and gently assist fat metabolism. If you couple this with fasting, then that allows the body to switch from sugar-burning to fat-burning mode. Light, early dinners and digestive rest at night amplify weight loss.What happens when you stay away from refined carbs and baked bread for a month?There will be a marked weight loss. You will lose a lot of your water weight. When you limit carbs, you also deplete glycogen stores in your muscles, which retain water. It takes two to three weeks for the fat to burn faster for energy in the absence of carbs. Exercise becomes more efficient when carbs are reduced.Story continues below this adWhat about the workout challenge?Your workout needs to be designed in such a manner that it can change your body and boost your confidence. So combine different exercises to tone your muscles, increase strength and improve overall appearance. Build functional strength.Cardio workouts like aerobics, running, swimming, cycling, dancing can help initially because they do not need glucose but can rev up your organs. Bodyweight workouts are a great method to increase fitness, burn fat, and build muscle. They are excellent for quick weight loss because they can be performed anywhere and be readily modified to combine cardio and strength training by varying the intensity, speed and rest.Start with sub-maximal weightsThe body weight squat is good for beginners. It is straightforward but incredibly powerful in developing your lower body’s strength and stamina. A wide stance squat or Sumo squat emphasises the glutes and inner thighs. Compared to regular squats, this variation is ideal for targeting multiple muscle groups.Squats can improve overall body composition and aid in weight loss. For variation, you can move your hands overhead, do side bends, twist or add sidekicks.Story continues below this adOther than squats, I recommend push-ups, planks for the core and upper body, mountain climbers, burpees and jumping Jacks for the full body as well as functional exercises and calisthenics for strength, flexibility, coordination, and promoting weight loss.Go for two workout sessions a day but make sure you do rhythmic movements over punishing workouts. This works synergistically with a low-carb routine.© The Indian Express Pvt LtdTags:Sarfaraz Khan