March 31, 2020
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Start your own weight loss plan | Lose weight in 1 month at home

If you would like to know the no.1 question you all keep asking me about weight loss, keep watching. Hello friends, You are watching your favorite Thamizh Penn channel, which is your no.1 favorite channel on weight loss, health and nutrition coaching. This is the second day of our weight loss challenge. I did not anticipate these many people signing up for the challenge. 400+ people have signed up for this challenge. In my last video, I had said that I will announce the participants in this season 2 weight loss challenge. I don’t think reading out all your names is an efficient use of your valuable time. However, if you insist that I read out your name, comment below and let me know. I will read it out in my next video. Today’s video is on the most frequent question you ask me, which is “give me a diet plan”. Let’s talk about it in detail. There are 2 different approaches you can take when it comes to customizing your diet chart. Let’s dive deep inside. If you are new to this channel, here is a quick introduction about me. Up until 7 years, I was like this with 95 kgs of body weight. I crafted my own diet chart and followed it step-by-step and was able to get to 65 kgs. At 72 kgs, I met with a weight loss plateau. I broke it and was able to get to 65 kgs. Over the last 2 months, through keto and IF, I was further able to lose 2 more kgs and now I am at 63 kgs. In this channel, I give you free tips and tricks that worked for me, the diet plan that I followed, what worked, what did not work, research information and many more. So, if you have not subscribed yet, do it now and also hit the bell notification icon, so that you get instant updates as I post a new video. Let’s dive into your most common question on weight loss. When it comes to a diet plan, sharing someone else’s diet plan or sharing a diet plan created by someone, may not work for you. There are 2 ways you can approach it. 1) You can create your own diet plan. 2) You can ask a professional to create a customized diet plan for you. First, let’s see how you can create you own diet plan. Step 1: You must do your research and understand more about food and nutrition. What are calories, fat, carbs, protein, fiber, micro and macro nutrients, how do they all interact inside the body, how does the body get its required energy from food and so on. You can take up courses pertaining to this, or you can read it up from the internet. At the end of the day, all this is knowledge and will always help you. It is never a waste of time to invest your time and energy in learning more about all these topics. So, spend as much time as possible. Step 2: After mastering the basics, pick your favorite cuisine that you would like to follow. If you do Indian 1 day in the week, Italian on another day, pick the cuisine that you like the best. Step 3: In every cuisine, there are healthy and unhealthy foods. So, get to know which foods are healthy for that cuisine. For example: in south Indian cuisine, white rice is not healthy. Quinoa or brown rice is a better option. Maida is not a good option. Whole grain flour is a better choice. Like this, each cuisine has healthy options and unhealthy options. So, you need to know what options are available that are healthy because our diet chart is based on that. We are not going to have unhealthy food in our diet chart. After you get an idea of healthy and unhealthy food in your cuisine, list out all the different healthy foods that you want to be added to your diet plan. I love north indian cuisine. So, I include foods such as whole grain roti, dal tadka, palak paneer, rajma, almond roti, flax seed roti and so on. I can easily follow a diet plan if I include these healthy foods. Similarly, include healthy foods that you would love to eat in your healthy diet plan. Following a diet is not possible if you do not love what you eat. Ensure the foods you plan to eat are healthy options. Step 5: Now, calculate calories and macro nutrients in each food that you want to be a part of your diet. Each body has different calorie requirements. So, find out first as to how many calories you need per day. I already have a video on that. So, I have not included that step here. Say for example, if we create a 1200 calorie plan, or if you want to be accurate, check out how many calories, your body requires and then get back to creating your diet chart. After you determine how many calories you need per day to lose weight, start calculating the calories and macros for each food that you have listed out that you want to be a part of your diet plan. Make a note in a spreadsheet or in a notebook. That works as well. Step 6: Now create a 7 day diet plan from Monday through Sunday of the foods you will have for breakfast, lunch and snack. If you have a different cuisine for each day, ensure you create your diet chart accordingly. Start listing food for each meal of the day along with their calories and macro nutrients and build your 7 day diet chart. As you build it for each day, ensure you do not exceed the calorie requirements for that day. If your calorie requirements are 1500 a day and if breakfast was 400 calories, then for lunch and dinner you only have 1100 calories left. This is time consuming and tricky. You will eventually get it as you approach this slow and steady. Step 7: Follow your diet chart for a week and see how it goes. Create a log of the challenges you faced that week and update your diet chart for week 2 to address those challenges on the last day of your week. Step 8 is to keep repeating the previous step till you perfect it out and create a diet plan that works for you and helps you lose weight. This cycle would keep going on and on. It is time consuming and could be a trial and error case, but eventually you will master it. Give these steps a shot. If you are not getting it, do not lose hope. Keep doing your best. If you are not seeing results over a period of time, get professional help. It is important to know how many calories you are consuming to be able to plan for weight loss. Else, you will not have any idea. Keep trying as long as you can. Last resort is to seek professional help. I have provided my email ID. You can contact me for a customized diet plan. Please remember that it will be a paid service as it involves time and effort to create a customized diet plan that works for you. If you want a free plan, check out my YouTube videos. With all those details, you will be able to create a custom plan for yourself. It is day 2 of weight loss challenge. If you have not signed up yet, check out my previous video that provides details on how to sign up. It is not too late to sign up yet. I will provide the link to the video in the description box below. If you have already signed up for this challenge, comment on how your day went – your diet and workout routine and motivate others in this community. I will see you soon in my next video. Keep rocking til then.

Randall Smitham



  1. மானுடவாதி த Posted on October 16, 2019 at 11:36 pm

    Can we take keto meal once a day along with normal carb diet..

  2. Maria Angelinjoe Posted on October 17, 2019 at 12:01 am

    Hi sis . I'm Maria Angelin Started my diet plan yesterday. It's 5:30 am in India got up for my walk. Tnx for the motivation u give us sis ,❤️❤️ include my name it ll really boost me up 😍

  3. Nagarajan S Posted on October 17, 2019 at 12:33 am

    Hi mam I am geetha I am already lose weight 15kg but again now I continue my diet but not satisfied weight loss why sis?pls reply this quiz

  4. Poorna Chitra Posted on October 17, 2019 at 12:51 am

    Hi I have too started my diet thanks for ur motivation
    Am following warrior diet (Paleo) with 30 mins workouts

  5. Raj Sekar Posted on October 17, 2019 at 12:52 am

    mam na neenga soldra died flow pandra

  6. saranya radhakrishnan Posted on October 17, 2019 at 12:52 am

    Hi mam yesterday I will start weight loss challenge walking 40 minutes mam breakfast 2ildly afternoon fruits evening fruits mam

  7. Raj Sekar Posted on October 17, 2019 at 12:59 am

    mor,6,30 empty stomach la seeragam inji 🍯 sapta
    9,45 Ku 2 chapati
    aftanun,2,clock 1 chapati. fruits
    night 8, 1 chapati kollu
    mam na ethaiye try pannalama
    na kudikara drink la ethavathu problem varuma
    pls sollunga mam

  8. rejitha abu Posted on October 17, 2019 at 1:02 am

    Started on 15th. Eating window 11 to 7. But no exercise.
    Early morning ACV
    11-ragi dosa & sambar. (2 dosa )
    1-fruit salad
    4 – badam 8
    6. 45-chappathi 2, paneer butter masala
    Yesterday 👆👆

  9. Revathi Rishikesan Posted on October 17, 2019 at 1:03 am

    Hai mam😍started day before yesterday mam.walking 40 minutes, intermittent fasting 16/8
    Afternoon salad ,veg egg omlette, in between green tea, 3 litre water, coffee in morning with 2 spoon milk,night rice 1cup, veggies and avul porikadalai , night 1 cup hotwater,am feeding mother so night rice yeduthupane

  10. Raj Sekar Posted on October 17, 2019 at 1:04 am

    my wait ,70, : sicerian panni 1baby tha erukanga baby Ku try pannitu Iruka doctor wait loss Panna soldranga
    my age:24
    please reply mam

  11. Subbulakshmi M Posted on October 17, 2019 at 1:05 am

    Hai sissy yesterday I am complete my workout, diet, walking, and also zumba…

  12. Revathi Rishikesan Posted on October 17, 2019 at 1:06 am

    U r such an inspiration mam😍 ur videos are easy to understand 😍I am following many tips of yours .I have planned my meal for 7 days while starting the diet plan 😍wish me success . thank you mam

  13. Deva Dharshni Posted on October 17, 2019 at 1:33 am

    sis flex seed grain panna piragu vazhu vazhuppa irukkuma ..water add panna piragu eppadi irukkum .. please answer me sis

  14. Rukmini B Posted on October 17, 2019 at 1:54 am

    Hi I started yesterday . morning lemon water.upto 1clk fasting.1clk rice n cucumber .4clk coffee peace of bread . night 2ragi chapathi n banana .3ltr water

  15. Rukmini B Posted on October 17, 2019 at 1:58 am

    Mam my according to BMR .I want to take 1200 calories food .so adhu vittu kammi calories food intake panlama.pls sollungo .illana 1200 sapdnuna?

  16. MANJUNATH S Posted on October 17, 2019 at 2:25 am

    Tell my name so that it ll encourage me a lot. My name Nivedha

  17. Sindhu K Posted on October 17, 2019 at 2:52 am

    I strted yestrdy. I walked 1 hour. Sindhu. U. A. E

  18. shba suba Posted on October 17, 2019 at 3:04 am

    6- Morning 30 minutes walking
    8- Kolvathu kool
    2- Brown Rice 1 cup
    7- 2 dosa

  19. LATEST FASHION ONLINE SHOP Posted on October 17, 2019 at 3:11 am

    Say my name rumanabegum sis. Day 2 completed. Had Warm water, green gram, guava, carrot, rice, sambar, keerai, ragi malt.. Done work out for 1 hour

  20. Stella Annapoorani Posted on October 17, 2019 at 3:11 am

    Pls tell your height sister

  21. Uma Murugan Posted on October 17, 2019 at 3:28 am

    Akka yesterday I will start weight lose challange early morning 1hour work out, 11o clock I am eating one chappathi with panneer gravy lunch fruits veggies dinner two egg ,I am fallow 11 to 7 eating window ,my name Uma maheshwari n name sollunga akka💪👍

  22. Apex Anu Posted on October 17, 2019 at 3:41 am

    Diet menu send pannukanga

  23. Apex Anu Posted on October 17, 2019 at 3:42 am

    One week diet food send pannukanga plz

  24. lastbench students Posted on October 17, 2019 at 3:43 am

    Hi…am sumathi saravanan… Morning warm water…9: 00 am Ku butter tea..without sugar. 11:00 lemon juice with salt.1:00 pm Ku keerai piriyal 1 cup cabbage 1 cup with curd. Evening 4:00 pm Ku hand full of pista..5:00 pm Ku tea with out sugar… Nit 8:00 pm Ku panneer tikka with cheese…

  25. sharmila aravind Posted on October 17, 2019 at 3:47 am

    Mam yesterday i have started my plan 45 mins walking
    2 omelette, abc juice
    Mid morning 1orange
    Lunch spinach kootu, 1 cup buttermilk
    Eve grape juice, half pomo
    Night 2 oats dosa

  26. SWATHI EMAYAVARAMBAN Posted on October 17, 2019 at 3:54 am

    Hi akka.. I m yr recent subscriber and want to lose weight .. I put on nearly 20kgs during my pregnancy and reduced almost 10 kgs last year with normal diet avoiding rice items.. but again I increased 5 kgs after started eating normal food.. my question is I try to follow keto diet after seeing yr videos but I m not able continue for even a week..1st 4 days I m following strictly aft Friday, I eat carbs/sweets somehow during wkend.. did you put on weight after stopped keto diet?
    If we are on and off of ketosis ,will it affect our health? If I eat more carb on 1 day in week also affect ketosis? Please clarify my doubts about keto diet.. what is the difference between keto and paleo diet?

  27. Sa ri ga ma pa Posted on October 17, 2019 at 3:58 am

    I have started my diet plan 11 – 7
    Please tell my name,
    Saranya padmanaban.

  28. Uma Gopal Posted on October 17, 2019 at 4:06 am

    Sis nan innanikku tha pakkaren. Nanum weight loss plan la join pannaren sis.

  29. Banu Priya Posted on October 17, 2019 at 4:12 am

    Hi Sissy. Can you suggest some best apps or websites for calculating calories and macro nutrients for Indian food😊😊😊

  30. Priyadharshini Vinayagamoorthy Posted on October 17, 2019 at 4:18 am

    Hi mam…I'll started my diet with morning breakfast two idli green tea lunch one bowl 🍚 dinner chapathi

  31. mohamed rizni Posted on October 17, 2019 at 4:20 am

    Mam please tell. Separeta irkirA. Protein meals adukkalamaa. Oziva

  32. Merlin Jenita Paul Posted on October 17, 2019 at 4:20 am

    Sister na housekeeping pannittu iruken Qatarla . Weight 57 now 52. Height 147.Ag 37 yenna pannunalum thoppa kurauthu illa sister please enda weight okay ya reply pannuga yeppadi thoppaya kurakerathu

  33. Subhashini P Posted on October 17, 2019 at 4:31 am

    Hi sis
    Intermittent fasting time should be same or we can change the time each and every day va
    (If one day 11am to 7 pm den other day 10am to 6pm ) like this …ipadi panalama

    According to my BMI i need to take 1200 calories..but same calories have to take or lessthan or equal to tat?

    Plz read my name(subhashini.P) also to encourage me to follow this weight loss challenge.
    Thank you 🌹

  34. Meena Suresh Posted on October 17, 2019 at 4:35 am

    Hi akka I too started the challenge from oct 15
    Actually I am a feeding mother for a 10 months old baby. So I will include the essential things to my diet chart
    I followed egg diet for two days for a confidant approach from tomorrow I am going to take small qty of food items will update u the daily chart . U r such an inspiration for me and thanks for starting the challenge I was thinking to diet bt my habit is dat if anyone joins me it will b good dat we shall share our ideas and thoughts on a daily basis .plz include me too in ur list it will b an inspiration for me too

  35. Pavithra Arunkumar Posted on October 17, 2019 at 4:41 am

    Hi This is Pavithra. Just few days ago i started watching your channel. You are doing good in motivating people like me who always wanted to have a push from behind. Keep roccking.
    I started my diet challenge yesterday 16th of oct. with weight 96.5. As this chanllenge was unplanned i coudnt plan my diet. Just started with whatever i had.

    Empty stomach : Green tea
    Breakfast : Millet dosa with onion chutney
    Mid morning : cup of keerai
    Lunch : 1 cup of brown rice sambar with all veggies and fish.

    Late evening was down with fever and cold.
    Dinner : Had vazhaithandu soup and idiyappam.
    Hope my illness doesnt put me down in this challenge and let me make my planned diet soon.

  36. chinthamani sindhu Posted on October 17, 2019 at 4:42 am

    Enaku en reply panna matreenga…..enaku hypo thyroid but normal tha na keto diet follow pannalama…..reply pannunga romba manasu odanji poiruken…ilana unsubscribe pannitu poidven….

  37. R G Posted on October 17, 2019 at 5:20 am

    Following diet exercise 😫no energy.. 😟

  38. Krishnamoorthi A Posted on October 17, 2019 at 5:53 am

    Hi sis this is vidhya I am starting yesterday early morning jeera water 9 am moong dhallvdosa 2 lunch :rice with sambar ,kottu dinner : 1chappathi

  39. Kay Sam Posted on October 17, 2019 at 6:07 am

    Day 2:
    Coffee- no sugar
    Goat Soup
    Chai without sugar,
    Veggies soup

  40. sassanapriya illam Posted on October 17, 2019 at 6:19 am

    Yesterday I started.
    Per day 5 green tea
    2 PM – 3 eggs
    1 cup curd with onion
    7 pm -milk with out sugar

  41. Meenu Jm Posted on October 17, 2019 at 6:33 am

    Hi my dr all Frnds 81.3starting weight I'm start diet Oct 14 morning one hour walk pananen Thn brkfst ku 2 eggs sapte ND green tea
    Lunch ku 3 eggs one apple and green tea
    Evg one apple green tea
    Dinner oats Kanji
    Today my 4rth day I loss 2kgs no cheat idhe dhan 3 days follow panen my metabolism very slow acutely pocs problem

  42. Rinoosha Naleem Posted on October 17, 2019 at 6:46 am

    Mam,thank u so so much for this challenge and motivating us to help reduce weight.
    I do heavy workout in the gym for 1 hr,thrice a week
    but was not able to loose weight more than 4kgs for the last 1 yrs even though I was in diet.
    Nw I am ready to accept this challenge with gym workouts and diet.I hope I'll cn see a difference soon…!
    1st day of the challenge,I was feeling good and light…My eating window was from 6am-2pm

  43. sujicanwin Posted on October 17, 2019 at 6:47 am

    I also started my diet… Thanks

  44. Kruthika Bala Posted on October 17, 2019 at 7:03 am

    Yesterday I started.
    Mrng 1tbsp coconut oil
    Warm water with Cinnamon and lemon.
    10am coconut milk with apple juice.
    12 am 1 chappathi with cauliflower.
    3pm 100gm poha.
    5pm green tea 5walnuts
    7pm butter tea and banana

  45. Sweet kutty Pattu Posted on October 17, 2019 at 7:03 am

    Coriander seeds water
    2 millet dosa with peanut chutney
    Mid morning
    1 orange + 5 almonds
    Cauliflower rice + carrot poriyal + 1glass buttermilk
    Green tea + 2 prunes or 1 kiwi
    Almond roti + coconut chutney

  46. Priya Vatha Posted on October 17, 2019 at 7:21 am

    Morning:4-5-Soaked Almonds
    @9.00AM-Paasipayiru with Carrot
    Lunch:Kuthiravali with Ladies finger gravy
    Evening:1/2 glass Milk
    @6.00PM-3chapathi with veg kurma-Intermittent Fast Dieting Follow sis

  47. Sindhu K Posted on October 17, 2019 at 7:22 am

    Can u give ur mail id
    Sindhu U. A. E

  48. Usha.c Usha.c Posted on October 17, 2019 at 7:37 am

    Enaku ph no sollunga

  49. Ramshri P Posted on October 17, 2019 at 7:48 am

    By yesterday I have started my weight loss journey. Is it possible to lose weight only by dieting without exercise due to physical injury. I had 2 idlis for brkfast, bowl of fruits for lunch & veggies for dinner without tea & coffee.

  50. asiq asiq Posted on October 17, 2019 at 8:13 am

    Yesterday I eat papaya hole day.

  51. asiq asiq Posted on October 17, 2019 at 8:14 am

    Today I eat banana hole day

  52. laxmi fashions Posted on October 17, 2019 at 9:09 am

    I am started my wieght loss challenge
    Day 1 for me
    I had morning no tea
    Had rice with dhal and poriyal in small plate i reduced the protion of quantity
    For lunch i had 2boiled egg and 2chapathi and little veg curry
    And i drinked sugtecan juice…
    Because from morning i had no tea my mind was thinking of tea

  53. VIJAYA LAKSHMI Posted on October 17, 2019 at 9:33 am

    Day 1 (weight 70.5kg)
    Morning (11.30) Ginger tea 1 cup
    Lunch 1 pm 2 boiled eggs
    Evening 5 pm Ginger tea

  54. VIJAYA LAKSHMI Posted on October 17, 2019 at 9:35 am

    Day 2 (weight 69.5 kg)
    Morning (11.30) Ginger tea
    Lunch 1 pm panner 50 GM's
    Evening 5 pm Ginger tea

  55. Saraswathi Rani Posted on October 17, 2019 at 10:36 am

    Yesterday I started IMF
    6am to. 7am 4x walking
    12 o clock 250 grm chicken. Biriyani.
    7.30 pm 2egg cheese omelette.
    4 litter water

  56. Sabina Imtiaz Posted on October 17, 2019 at 11:33 am

    Yesterday I started

  57. Pavithra sundaramoorthy Posted on October 17, 2019 at 12:29 pm

    Day 2
    Exercise: Cardio 30 mins
    12000 steps (targeted fr 15k steps due to weather couldn't make)
    Did core strengthening workout at home

    Food : Had lunch ,snacks & dinner
    Lunch – veg fried rice ( more veggies and 1/2 cup cooked rice) + 2 boiled eggs
    Snacks – 1 apple & handful of nuts
    Dinner – 1 cup black channa + 1 cup milk

    Had my multivitamins & vit d3 supplements

  58. Meeran Razack Posted on October 17, 2019 at 12:31 pm

    Hi mam! Could you please share the best calorie counter.