Kirti Thakur

Imagine losing 10 kg… without putting your entire life on hold.

Without saying no to every dinner invitation.

Without removing carbs.

Without surviving on salads and feeling hungry all day.

Without spending hours doing cardio to “earn” your food.

Because losing weight shouldn’t feel like a punishment.

The problem with extreme diets is that they often work only as long as you can tolerate them.

And eventually, life happens.

A busy week.
A vacation.
A family dinner.
A missed workout.

Then you feel like you’ve “failed” and give up completely.

But what if your fat-loss plan was designed around your real life instead?

A manageable calorie deficit.
Enough protein.
Strength training.
Daily movement.
And room for the foods and experiences you actually enjoy.

Because the goal isn’t just to lose 10 kg.

It’s to learn how to live in a way that allows you to keep it off without hating your life.

If you’re a busy man or woman over 30 who wants to lose 10 kg in 100 days without starving, giving up carbs, or spending hours in the gym, DM “10KG” and let’s see if you’re a good fit for our VIP 1:1 coaching.

You don’t need more motivation.

You need a plan that removes unnecessary decisions and makes consistency easier.

Simple habits > constantly starting over.

DM “10KG” if you want help losing 10 kg without starving, giving up carbs, or spending hours in the gym.

I wouldn’t simply tell you:

“Eat 2g of protein per kg of body weight.”

Because your body-fat % matters too.

Here’s the simple framework I’d use:

14–20% body fat
→ 1.8–2.2 g/kg body weight

21–24% body fat
→ 1.6–2.0 g/kg body weight

25–31% body fat
→ 1.4–1.8 g/kg body weight

32%+ body fat
→ 1.2–1.6 g/kg body weight
—or calculate from lean body mass.

Example:

If you weigh 70 kg:

At 18% body fat → 126–154g protein

At 23% → 112–140g

At 28% → 98–126g

At 35% → 84–112g

See the difference?

A 70 kg person doesn’t automatically need the same protein target as every other 70 kg person.

Your protein target should fit your body composition, training, calorie intake and goal.

And if you’re trying to lose 10 kg, the goal isn’t to eat the highest possible amount of protein.

It’s to eat enough protein to support muscle retention and satiety while keeping the overall diet sustainable.

Personalized > blindly following a number you saw online.

If you’re a busy man or woman over 30 who wants to lose 10 kg in 100 days without starving, giving up carbs, or spending hours in the gym, DM “10KG” and let’s see if you’re a good fit for our VIP 1:1 coaching.

You don’t need to give up carbs to lose 10 kg.

You need:

→ A calorie deficit
→ Enough protein
→ Strength training
→ Daily movement
→ A plan you can actually stick to

Roti, rice and potatoes can stay.

The goal isn’t to eat less forever. It’s to learn how to eat better while losing fat.

Want to lose 10 kg without starving or giving up carbs?

DM “10KG” and let’s see if you’re a good fit for our VIP 1:1 coaching.

Maybe you don’t need another diet.

Maybe you just need to stop doing the things that keep making you start over.

Less extreme.
More consistent.

That’s how you lose the 10 kg and keep it off.

If you’re a busy man or woman over 30 who wants to lose 10 kg without starving, giving up carbs, or spending hours in the gym, DM “10KG” for my VIP 1:1 coaching.