Are you doing a calorie deficit but still feeling tired, hungry, stuck, or frustrated with your weight loss?
A calorie deficit is important for fat loss — but simply cutting calories and obsessively tracking an app is NOT the whole story.
In this video, I use a real subscriber’s diet as an example to show what can go wrong when you focus only on calories instead of learning how to build a balanced, sustainable diet.
We look at everyday Indian foods and common weight loss habits, and why your diet needs more than just a calorie number. The goal is not to diet harder — it’s to learn how to eat smarter and eventually eat confidently without depending on a calorie-tracking app.
If you’re trying to lose weight, struggling with low energy, stuck after losing weight, or constantly wondering what you should eat, this video is for you.
Watch till the end because the next video is going to be a RAPID FIRE Q&A where I’ll answer your most common diet and weight loss questions.
Comment your questions below — some may be answered in the next video!
Subscribe/follow for practical, sustainable weight loss advice without unnecessary dieting.
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Comment your daily diet routine or biggest weight loss struggle below! I’ll be picking some of your funniest & most interesting questions to break down in the next video. Let’s talk! 💬👇"
Using a real subscriber's diet as the example makes this so much more useful than generic advice. The point that a calorie number alone isn't the whole story is exactly why we built Kunaz the way we did: every food gets a health score from 0 to 100 next to its calories, and protein, carbs and fat are colored by whether they're low, right or too high for the day. It's free to download, and Indian staples like dal, poha and rotis are already in its catalog.
My question: At home, I’m able to manage my daily protein intake, but whenever I’m travelling or staying at someone else’s place, I struggle to get enough protein. 😅
Can you plz share some easy-to-carry protein-rich foods/snacks that have a good shelf life and don’t need much preparation? Looking for some practical options for when I’m out. 😊
Thank you
Please do recent video of what you eat in a day, from morning to night.
What about roasted peanuts for snacks? Thanks for motivation.
I'm sincerely following the below as I changed my lifestyle to be followed on a lifetime basis.
For breakfast, I take protein powder 1.5 scoop plant protein powder (whey didn't suit me) that gives 45g protein. Then after an hour I have 300ml coffee which has 150ml milk and rest decoction.
For lunch I take 3/4 cup of kekkulu rice with 1 cup Sambar/rasam/Koottu, 1 – 1.5 cup veggies based on the veg, 1 egg and 1/2 cup Greek yogurt.
In the evening I take 300 ml of tea that has 100ml of milk and the rest of the tea decoction.
Dinner, I take at 6:30–7:00 which will be a full protein meal of Soya chunks/tofu extra firm/ Paneer and 2 eggs.
Some nights I take 2 eggs with 2 chapathis/3 idlys/1 dosai..
I couldn't skip ghee so consuming around 2 tsp per day.. skipping gives dryness as I live in Canada.
1-2 fruits a day and some nuts (10 nums)
No sugar and no frying.. consume as little oil as possible.
3 litres of water including coffee tea (without sugar).
I don't take snacks and also only home food. No packed items or instant food.
Workouts:
3-4 days a week,
30 mins of intense Calesthenics/ weight training/ HIIT strength training.
2 days a week 1hr yoga.
5-6 days a week, 6k steps walking in the evening.
I lost 6 kgs from December 2025 to June 2026. Weight loss in numbers is less though, I lost a good amount in inches.
Being cognizant of my IT job, I also keep myself active through out the day by frequently moving, using stairs and cut down the use of elevators etc.. utilizing every chance to keep myself active and mobile.
Currently I'm looking to expedite my weight loss. But when I reduced the calories further, I felt tired while doing workouts. Could you suggest me how can I take care further so that I expedite my weight loss but I don't feel tired?
Edit:
I consume around 1550-1750 Cal per day.
Break fast இல்லையா அது Breakdown ஆ 😅
Ladies ku thaniya workout solunga specially moms ku
It’s true brother I am 41 request I followed you now I reduce 12kg .
Video editing 😂 super ra irukku bhaii🎉
She need to add more salads. For breakfast an replace 2 idly with 2 eggs and 1 idly with sambar . If coconut chutney need to be cautious with fat. Should not take biscuit. Lunch can eat sundal but include salad and poriyal with less oil. If takjbgbsu dal no other form.of carb as sundal itself has carb. But better to take some other form of protein than sundal and alsoninclude curd. Snacks coffee or tea without sugar with limited peanuts or sundal. Best will be home made pop corn. Dinner also should have protein and Fibre and no need to carb. When we loose weight our maintenance calorie is reduced that is why no weightloss . Either adding more steps or exercise or reducing calorie i take willnhelp
உங்கள் video பார்த்ததால் தான் 90 kg இருந்து 73 kg வந்துட்டேன் அதுக்கு கீழ முடியல ப்ரோ….. சப்ஸ்கிரிபர்ஸ் சஜஷன் அப்போ அப்போ இந்த மாதிரி வீடியோ போடுங்க ப்ரோ நல்லா இருக்கு❤
Supplement
Why should we lose weight after reaching our BMI limit?
How to improve HDL and reduce LDL?
Plant protein or whey protein which is best and which time to take .. incase of missing a workout in a day when to take plant protein on that day?
Purattasi maasam varudhu so no egg and non veg.. oru masatha kadaka vazhi sollunga Thalaiva 🙌
Bro fibre fibre nuh solringa athu vegetable la irunthu tha varanum avasiyam illa bro she is already taking 20gr of fibre per day it was quite good bro so avinga protein intake athika paduthalam avinga 1200 cal kuh verum 50gr tha protein edukuranga but antha same cal la nah 80-90 gr protein eduthuruven bro but my cal inatke is 1600cal athula nah 120 gr protein eduthuruven my suggestion is avinga protein intake athika paduthalam
நடைப்பயிற்சி செய்தால் உடம்பு குறைந்தாலும் ஏன் ஜிம்முக்கு போக சொல்றீங்க அது போனால் தான் உடம்பு குறையுமா. நடைப்பயிற்சி போதுமானது தானே
Bro my age is 16 i will do intermediate fasting my weight 110 kg height 173 cm i will do weight lose or body recompstion i will lose. 10 kg current weight 110 kg
Interesting video 🎉
Im doing
Intermittent fasting 16:8 window,
20-30 min strength training.
Balanced diet..
But I'm unable to cut my coffee,tea
With milk, sugar
Hai azhar u r video is always motive me and also it's very useful for my weight loss I want to ask you one question after reducing ur 20kg weight do u feel that u r hair is shedding ?even I lost 17kg in 4months by eating balanced meal, workouts and walking
Soya chunks powder panni chappathi maavu, kuruma, veggies etc.. il add panni sapdalama? Please answer.. ?
87 to eppo 76.6 anna apped irkuen anna
இன்டர்மண்ட் பாஸ்டிங் இருக்கலாமா கேலரி டிபிசிட் புட் எடுத்துக்கணுமா இல்ல நார்மலா நம்ப சாப்பிடுவதை விட கொஞ்சமா சாப்பிட்டா போது நான் இன்டர்மண்ட் பாஸ்டிங் முதல் ஆறு மாசத்துக்கு முன்னாடி இருந்தேன் 85 கிலோ இருந்தேன் 75 கிலோ க்கு வந்தேன் இப்ப மறுபடியும் 83 கிலோ தொட்டுட்டேன் எனக்கு நல்ல ஒரு டயட்டை ஐடியா கொடுங்க சார்
Hi my annanea 🫂💎✨eppadi irukkinga…. Unga speech antha sirippu thaa ultimate 😻11 days aaguthu sugar cut panni pimple varuthu anna enna reason
Bro enaku night dinner enna sapdalamnu kastamaerukku dinner family vera pannanum enaku na kastam athan 🤔 breakfast lunch ok dinner east ya sapduramaari niraya dinner recipes sollunga💯
Anna, I had asked for workout options at home as iam unable to go to gym. Can you talk on that.
How many times to work out in a week?. Im going night shift so can you make a video for night shift workers. I have only 2 meals and then i eat fruits.
Paleo diet pathi pesunga high fat high protein diet
ஏழை மக்களுக்கு தகுந்த balanced diet food சொல்லுங்க ப்ரோ….. நீங்க சொல்ற fish chicken 4,5 eggs எல்லாம் எங்களுக்கு தினமும் வாங்கி சாப்பிட முடியாது….