Low Budget High Protein Fat Loss Diet – 10kg in 6 Weeks | Rohit Khatri Fitness

[Rohit Khatri Fitness]

Rohit Khatri breaks down a simple, affordable full day of eating that helped him personally drop 10kg of fat in just 6 weeks. This plan is designed for anyone who wants fast weight loss without expensive supplements—just home-cooked food, smart choices, and discipline.



Key Points From the Video:

• Morning Routine: Start your day with warm water for detox and boosted metabolism. Add black coffee to control appetite and make hitting 10,000 steps daily easier.
• Breakfast: 5 boiled eggs (mostly whites, keep 1 yolk for healthy fats) + 50g oats. Mix with peanut butter or half a scoop of protein powder for flavor.
• Weight Loss Drink: Blend 150g watermelon or pineapple + lemon + chia seeds. Supports digestion and keeps you full.
• Lunch: Boiled chicken (200g = 60g protein) + dal + rice. Simple, protein-rich, and filling.
• Pre-Workout: Black coffee 15 minutes before training. Helps with energy and appetite suppression.
• Post-Workout: 1 scoop whey protein in water (Rohit uses MyProtein Impact Whey, 22g protein, 115 calories per scoop).
• Dinner: Salad (cucumber + beetroot) + 250g chicken OR 6–8 egg whites. Avoid carbs at night. Paneer can be used in moderation.

Extra Tips:

• Maintain 3–4 hours gap between meals.
• Focus on calorie control, not just “healthy” vs. “unhealthy” foods.
• Keep meals homemade, clean, and enjoyable so you can stick to the plan.

According to Rohit, if followed with daily activity and consistency, this low budget, high protein diet guarantees real fat loss results.