Jithin Suresh’s transformation highlights the power of dedication and cultural food habits. While his diet inspires many, experts warn against blindly following trends. The key takeaway: consistency and balance matter more than any specific diet plan
Published Dec 20, 2024 | 7:00 AM ⚊ Updated Dec 20, 2024 | 1:40 PM
How a South Indian diet helped this man lose 35 kgs in 7 months. (Supplied)
Jithin Suresh, an ordinary man with extraordinary determination, has become the talk of the internet after shedding 35 kilograms in seven months by sticking to a South Indian diet.
He recently shared his weight loss diet on Instagram, which went viral on social media and was appreciated by many. But what does this diet involve, and is it suitable for everyone?
South First looks into the pros and cons with expert insights from nutritionists.
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In his posts, Jithin speaks about how motivation and consistency is important. Jithin says he went on a weight loss mission, followed a South Indian diet along with exercises. He claims that following this diet helped him to reduce from 105 kilos to 70 kilos in just seven months time.
Several who have thanked him for the diet, have called it a simple, protein-packed, and a traditional South Indian staple diet.
Here’s what a typical day with Jithin’s diet plan looks like:
Morning routine (6:30 am):
Warm water with lemon, followed by black coffee or green tea (optional).
Breakfast (8:00 am):
Option1: 2 boiled eggs (12g protein) with 2 small idlis with sambar (4-5 g protein)
Option 2: 1 cup sprouted moong dal salad (15g protein)
1 dosa with chutney (5g protein)
Mid-morning snack (11:00 am):
1 cup buttermilk
1 handful roasted peanuts (7g protein)
Lunch (1:00 pm):
Option 1: 1 cup cooked brown rice or millet
1 cup dal or sambar (10g protein)
1 cup stir-friend vegetables with coconut
100 g grilled chicken or fish (25g protein)
Option 2 (vegetarian)
Replace chicken/fish with 100g paneer or tofu (20-25 g protein)
Evening snack (4:00 pm):
1 cup masala chai or green tea with 2 boiled egg whites or a handful of roasted chickpeas. (8g protein)
Dinner (7:00 pmM):
Option 1: Millet dosa with soup
Option 2: Multigrain rotis with dal or rajma curry.
Post-dinner (9:00 pm):
Warm turmeric milk with protein powder. (8g protein)
This balanced, yet straightforward plan incorporates high-protein, low-carb meals with nutrient-dense South Indian flavours.
Jithin’s transformation is a testament to the power of dedication and cultural food habits. While his diet has sparked a wave of interest, experts caution against blindly following trends without personalisation.
For those inspired by Jithin’s journey, the key takeaway is clear: consistency and balance are more important than any single diet plan.
Could this South Indian diet be the game-changer in your weight-loss journey? Only time—and a personalised approach—will tell, say experts.
Shashikant Iyengar, metabolic health coach, co-founder of dLife.in who advocates low carb diet says, “This diet includes a good amount of protein, which likely replaced carbs and contributed to the weight loss.”
“However, I strongly discourage blindly replicating it, as some individuals may have underlying blood sugar issues or diabetes, and the diet does contain significant carbohydrates. Studies consistently support that increasing protein intake aids in weight loss, but responses to diets vary widely from person to person. What works for one may not necessarily work for another,” he says.
Speaking to South First Dr Rachana Srivastava, Scientist at The MERA Initiative Department of Community medicine and school of public health from PGIMER Chandigarh says, “Weight loss fundamentally relies on the principle of ‘calories in being less than calories out.”
She adds, “It’s crucial to meet all micronutrient needs. For individuals who are overweight or obese, we typically deduct around 500 calories from their recommended dietary allowance based on age. For example, if a sedentary male requires 2,200 calories daily, we reduce this to 1,700. These calories should then be distributed thoughtfully: 55-60 percent from complex carbohydrates like whole wheat and millet, 15-20% from protein, and 20-25% from healthy fats,”
Nutritionists agree that reducing five kg per month is not something wrong, as he is eating well and doing his workouts as well. Remya Rajan, Nutritionist and health coach from Bengaluru says, “Reducing 3-5kg per month with properly calculated diet routine and regular fitness activity is acceptable. But regular tracking of body composition and blood parameters before and after weight loss is essential to avoid muscle loss, nutrient deficiencies, and other potential health complications.”
Speaking with South First, Sweta Adarsh nutritionist from Bengaluru said, “The protein requirement of a person is calculated based on their body weight. If a person weighs 50 kg, the protein intake required is 50 gms per day. I don’t know how this person has calculated the protein intake, if he was calculating based on his initial weight he was taking more protein, if he has calculated based on reduced weight, then he will be having less protein. One more thing is, that taking protein powder is not at all advisable.”
Speaking of the drastic weight loss, Sweta Adarsh further notes, “35 kgs in seven months is not that acceptable. Reducing 3-5 kgs in the initial two months, by following a strict diet with balanced nutrition and proper lifestyle is possible. The initial reduction is of lean body mass, which is easy to lose. And then comes the stored muscle mass, which is difficult to lose.”
“He might face a deficiency of many things in the long run if he has cut out many things like he has cut out citrus fruits, so a deficiency of vitamins B12 and D might happen in the long run,” she added.
The pros of Jithin’s diet
Balanced nutrition: The diet includes a mix of proteins, healthy fats, and complex carbs.
Cultural relevance: Traditional South Indian foods are easy to prepare, familiar, and accessible.
Sustainability: Jithin’s approach is not overly restrictive, allowing for flexibility with vegetarian and non-vegetarian options.
Low glycemic index: Foods like millet, brown rice, and sprouted salads help maintain stable blood sugar levels.
The cons
No one-size-fits-all: “What worked for Jithin may not suit everyone,” says Shashikant Iyengar. “Individual health conditions and activity levels need to be considered”
Low in certain nutrients: While rich in protein, the diet may lack sufficient healthy fats and micronutrients like omega-3s if not supplemented properly.
Requires strict adherence: “The diet demands discipline and consistency,” says dietician Swetha. “Cheat meals or deviations could hinder results.”
Risk of monotony: For some, sticking to similar meals daily could lead to boredom and eventual abandonment.
(Edited by Ananya Rao)
