A Mindset Shift Before a Diet Shift
Prudhvi explained that his first step was not gym-related or food-related, it was mental clarity. Instead of imposing strict rules overnight, he focused on removing distractions, reducing indulgence and viewing each day as a meaningful project. This approach gave him an anchor that allowed him to stay disciplined without feeling restricted or anxious.
Cutting Out Trigger Foods Without Overcomplicating Nutrition
His food strategy began with a simple decision: no sugar. Instead of eliminating sweetness completely, he switched to monk fruit sweetener, which contains zero calories. This reduced calorie load without triggering cravings. He then removed maida, biryani, sweets and ice-cream, all foods high in calories and known to interfere with hunger signals. This shift helped stabilise appetite and supported fat loss naturally.
Protein-Centric Meals With Clear Structure and Timing
Prudhvi built his meals around protein, targeting 1.5 grams per kilo of body weight daily. He didn’t follow a complicated diet; instead, he ensured familiar Indian meals were prepared with precision.
- Breakfast: dosa or idli, egg whites, and sugar-free coffee
- Lunch: 120 g rice, curry and 100 g curd
- Dinner: 250 g grilled or tandoori chicken, light but high in protein
He also emphasised meal timing, eating lunch by 12:30 pm and dinner by 7 pm, allowing for a long overnight gap that supports digestion and metabolism.
Smart Snacks Instead of Eliminating Snacking
Rather than cutting out snacks, he improved them. Each day included 500 g of cut fruits for hydration and fibre. He also added two walnuts and five almonds, which helped fight cravings and maintain energy without turning to packaged snacks.
A Workout Plan That Built Muscle and Burned Fat
Prudhvi followed a training routine designed for consistency rather than intensity. Every session included:
- 45 minutes of strength training
- 45 minutes of cardio
This balance helped burn fat while protecting muscle mass. Combined with a higher protein intake, his metabolism improved and the body responded steadily without extreme workouts.
Lifestyle Discipline: Sleep, Hydration and Tracking
His transformation extended beyond food and fitness. He built discipline into his lifestyle:
- Sleep: 9:30 pm bedtime and 5:30 am wake-up time to control cravings and improve recovery
- Water: 3 litres a day to support digestion and reduce fatigue
- Tracking: Counting calories on an app to ensure transparency and accountability
Together, these habits helped him stay consistent, motivated and aware of his progress.
Prudhvi’s journey demonstrates that weight loss doesn’t require extreme diets or punishing workouts. Instead, small, meaningful adjustments, backed by intent and consistency, can reshape both the body and the mind.
Disclaimer: This article summarises the routine publicly shared by Prudhvi Chowdary on X. Individual weight-loss results can differ from person to person. Factors such as age, existing health conditions, metabolism, lifestyle and medical history play a major role. Always seek guidance from a certified healthcare or nutrition professional before making significant changes to your diet or exercise plan.