Ankur Warikoo Diet Plan

Ankur Warikoo diet plan is a balanced and practical diet that suits the lifestyles of entrepreneurs and public speakers. Known for his transparency and discipline, Ankur puts out an eggetarian diet through which he keeps himself full of energy and focused all day. His morning starts at 9:30 am with a whey protein shake mixed with creatine, dry fruits like almonds and cashews, and other necessary ingredients. He will consume a protein-rich meal by 11 am, sometimes raw paneer, tofu, tempeh, or egg whites. His lunch at 4 pm will be roti made from emmer wheat or jowar with veggies, dal, and low-fat yogurt. This serves as a structure to his diet, so he adequately meets all his macronutrient requirements- high proteins, healthy fats, and complex carbohydrates, and still keeps him at a calorie deficit. 

Ankur Warikoo diet plan is designed for optimal health and to support his busy schedule, making it a practical choice for sustained energy and mental clarity. One of the key elements of the diet plan of Ankur Warikoo is that it focuses on whole, nutritious foods like fruits, vegetables, and whole grains, offering a comprehensive approach to health.

Does Ankur Warikoo Eat Veg or Non-Veg?

Ankur Warikoo diet plan is an eggetarian plan, meaning he consumes eggs only after removing all meat from his other diets. He can do this because of the possibility of a greater protein intake without sacrificing his belief in his ethics or personal views about meat. Protein matters most to him, and eggs are good carriers of top-quality protein to help him achieve his exercise goals. Eggs are nutrient-dense food items that supply essential amino acids, vitamins, and minerals while maintaining macronutrient balance in the diet. 

Warikoo has designed a well-balanced diet that meets his protein requirement needs and pairs eggs with plant-based foodstuffs such as paneer, tofu, and legumes to create this energy-stable full day. You can do it too after you buy weightloss diet plan personalized according to your specific needs. Therefore, by following the diet plan of Ankur Warikoo, individuals can achieve steady weight loss while enjoying various nutritious and satisfying meals.

What is Ankur Warikoo’s 3T Approach?

Ankur Warikoo’s 3T Model stands for Track, Train, and Transform—three critical steps that made Ankur walk his talk. Therefore, for how to make a diet chart like Ankur Warikoo, These 3T’s are must to understand:

1. Track: In this stage, one tracks the calories he intakes and spends. Warikoo points out that calorie tracking is imperative daily, as is monitoring calories burned by exercise and other daily activities. This phase creates a calorie deficit necessary for losing weight. Warikoo indicates that one should reduce intake to around 1600-1800 calories and be on fire enough with less sugar to burn more calories than intake.
2. Train: Here, Warikoo uses traditional weightlifting and resistance training. He encourages training 3 to 5 times a week with the goal of compound movements to develop muscle mass. Strength training helps retain muscle while in a calorie deficit, increases the metabolic rate, and burns more calories even when resting.
3. Transformation: This last phase is about sustaining the lifestyle change. Warikoo believes that fitness is not a temporary goal but a long-term transformation. The body gradually transforms into a healthier and fitter version through regular diet tracking, consistent physical activity, and mindful food choices.

The Ankur Warikoo diet plan focuses on a calorie deficit and 3T’s and emphasizes a balanced intake of macronutrients to ensure sustained energy throughout the day.

7 Day Diet Plan of Ankur Warikoo

One of the important components of the diet plan of Ankur Warikoo is that it focuses on whole, low calorie foods and nutritious foods like fruits, vegetables, and whole grains, offering a comprehensive approach to health. Ankur Warikoo follows a consistent and nutrient-rich diet focusing on protein, healthy fats, and low carbohydrates. Here’s a 7-day diet plan based on his usual meals:

Day 1

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Raw Paneer
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day2

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Tofu
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day 3

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Egg Whites
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day4

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Tempeh
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day 5

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Daal Chila
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day6

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Tofu
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

Day 7

• 9:30 AM: Whey Protein Shake, Creatine, Nuts
• 11:00 AM: Raw Paneer
• 4:00 PM: 2 Rotis, Sabzi, Dal, Yogurt

What Does Ankur Warikoo’s Diet Plan Include?

Ankur Warikoo’s diet plan is about making weight loss sustainable by following a calorie deficit and keeping the right balance of macronutrients. In other words, it’s designed to help you lose fat without sacrificing energy or muscle. Here’s a deeper look at what makes his approach so effective.

1. Calorie Deficit

A calorie deficit occurs when you eat fewer calories than your body needs to maintain weight. Warikoo ensures he stays in a daily deficit of 500 calories, a proven method of steadily losing weight. So, he uses a daily calorie intake calculator and limits his intake to around 1600-1800 calories per day, a reduction from his usual 2200 calories. This helps him gradually burn fat without going to extremes. Experts agree that to lose 1 kg of fat, you need to create a deficit of about 7000-7500 calories. Therefore, by aiming for a smaller daily deficit, Warikoo’s plan is much more sustainable than crash diets, which can lead to quick burnout and even muscle loss.

2. Macronutrient Distribution

Moreover, Warikoo’s diet is structured around a smart distribution of macronutrients, which includes the right amount of protein, carbs, and fats. This balance ensures he can keep his energy levels up and maintain muscle mass while losing fat. His macronutrient breakdown looks like this:

• 40-45% protein
• 40% carbohydrates
• 15-20% fats

This way, the protein helps with muscle retention, the carbs provide enough energy to stay active throughout the day, and the fats support overall body functions. It’s a well-rounded plan that doesn’t leave any nutrients out, so it’s more balanced and practical.

3. Protein-Rich Foods

Protein is a big part of his diet because it plays a key role in maintaining muscle while burning fat. Warikoo’s meals include several protein-rich foods like:

• Whey protein (commonly taken as a supplement)
• Paneer or tofu
• Egg whites
• Low-fat yogurt

Protein helps build and repair muscles and keeps you fuller for longer, especially when you’re eating fewer calories. For instance, studies show that higher protein intake is linked to better weight management and muscle retention, so Warikoo makes it a core part of his meals.

4. Other Foods in the Diet

In addition to proteins, Warikoo’s diet includes a variety of fruits, vegetables, and dairy products. Furthermore, incorporating whole grains into your meals not only keeps you fuller for longer but also fits seamlessly into a low budget diet plan for weight loss. These foods are important because they provide essential nutrients like vitamins, minerals, and fiber, which are crucial for your overall health. For instance, fruits and vegetables are packed with antioxidants that protect your body from inflammation, while whole grains like oats and brown rice give you the energy to stay active throughout the day. Plus, adding dairy products such as low-fat yogurt to his diet means he’s also getting enough calcium, which is important for maintaining healthy bones.

Many fitness enthusiasts recommend high-intensity interval training (HIIT) as an effective way how to lose 5 kg in 3 days, alongside a structured eating plan.

Foods Ankur Warikoo Eats?

Ankur Warikoo diet plan reflects a balanced approach to nutrition, incorporating high-protein foods, complex carbohydrates, healthy fats, vegetables, legumes, fruits, and supplements. This mix helps him stay mentally and physically sharp, which many people strive for in their own lives. Let’s take a closer look at the foods Ankur Warikoo eats and how they can also benefit your health.

1. Protein-Rich Foods

Protein is crucial for building and repairing muscles, supporting metabolism, and keeping you full. Ankur Warikoo includes several protein-rich foods in his diet:

• Whey Protein: Whey is packed with essential amino acids vital for muscle recovery and overall health. In other words, it’s a great supplement for anyone trying to maintain muscle while losing fat.
• Paneer and Tofu: Paneer (a type of Indian cheese) and tofu are excellent protein sources. Paneer is rich in calcium, which helps with bone health, while tofu offers a plant-based alternative for those who don’t eat dairy. Both of these can easily be added to your meals for a boost in protein.
• Egg Whites: Egg whites are another fantastic option because they’re low in calories but high in high-quality protein. Many fitness enthusiasts prefer them because they contain little to no fat and help repair muscle.

Protein-rich foods like these help with muscle growth and keep you feeling fuller for longer, which can assist with weight management.

2. Carbohydrates

Carbohydrates provide the energy your body needs to function throughout the day. Warikoo opts for complex carbohydrates, which digest slowly and provide long-lasting energy, like:

• Emmer Wheat: An ancient grain, emmer wheat is full of fiber and minerals like iron and magnesium, which help with energy levels and digestion.
• Jowar (Sorghum): A gluten-free grain, jowar is loaded with fiber and can help maintain steady blood sugar levels. It’s an ideal option for people looking to manage their weight or control blood sugar.
• Soybean: Rich in protein and carbs, soybeans are a nutritional powerhouse. They provide energy while also delivering important nutrients like antioxidants and healthy fats.

Complex carbohydrates are beneficial because they don’t cause sudden spikes in your blood sugar, meaning you stay energized longer without crashing.

3. Healthy Fats

Fats often get a bad reputation, but healthy fats are essential for your body’s functions. They help with brain health, hormone production, and absorbing nutrients. Warikoo includes healthy fats from nuts like:

• Almonds: Almonds are full of monounsaturated fats, which lower bad cholesterol (LDL) and boost heart health. Plus, they provide vitamin E, which helps protect your cells.
• Cashews: Cashews contain minerals like zinc and magnesium that help support your immune system and give you energy.
• Walnuts: Known for their high levels of omega-3 fatty acids, walnuts are great for improving brain function and reducing inflammation.

Including healthy fats in your diet, like the ones from nuts, can help keep your heart healthy and your brain sharp. So, don’t be afraid to include them in your meals.

4. Vegetables and Legumes

Vegetables and legumes are full of vitamins, minerals, and fiber. Warikoo often eats sabzi (vegetable curry) and dal (lentils), which are staples in Indian cuisine:

• Sabzi (Vegetable Curry): Cooking vegetables like spinach, cauliflower, and carrots in a curry ensures you get a variety of nutrients like vitamins A, C, and K. These vitamins are essential for immune health, vision, and skin health.
• Dal (Lentils): Lentils are a plant-based source of protein and fiber, which help with digestion and blood sugar control. They’re also packed with iron, which supports your energy levels.
• Low-fat Yogurt: Yogurt contains probiotics that promote good gut health, as well as calcium for strong bones.

Eating a diet rich in vegetables and legumes ensures that you’re getting plenty of fiber and key nutrients that help keep your body running smoothly.

5. Fruits and Supplements

Warikoo also incorporates fruits and supplements into his diet to make sure he’s getting all the vitamins and minerals he needs:

• Bananas: High in potassium, bananas help regulate blood pressure and provide a quick source of energy. They’re perfect for a post-workout snack.
• Supplements: Ankur Warikoo likely takes specific supplements to fill any gaps in his diet, such as multivitamins or omega-3 capsules, which help with everything from heart health to reducing inflammation.

Fruits like bananas and targeted supplements can help ensure you’re getting the nutrients your body might be missing, especially if you’re physically active or have a busy lifestyle.

Foods Ankur Warikoo Avoids?

Ankur Warikoo diet plan is focused on staying healthy, keeping his energy stable, and avoiding anything that might slow him down. So, he avoids foods that are high in refined sugars, unhealthy fats, and excessive carbohydrates. These are the types of foods that not only affect your body but can also leave you feeling sluggish. Let’s take a closer look at the specific foods Warikoo stays away from and why.

1. Sugary Snacks and Beverages

Sugary snacks and beverages are loaded with refined sugars, which can cause quick spikes in your blood sugar, followed by a sudden drop. This crash can make you tired, cranky, and craving more sugar. Warikoo stays away from things like:

• Soft Drinks: These drinks are high in sugar and offer almost no nutritional value. Sugary beverages are one of the biggest culprits behind weight gain and type 2 diabetes because they pack in calories without making you feel full. Therefore, it’s better to stick to water or unsweetened drinks.
• Pastries and Sweets: These are not only full of sugar but also contain refined carbs, making them even more harmful. Consuming too many sweets can lead to long-term issues like heart disease and weight gain. Moreover, sweets can be addictive, which makes it hard to stop at just one.

In other words, cutting out sugary snacks helps prevent those energy dips and can greatly reduce the risk of chronic illnesses.

2. Processed Foods

Processed foods are often loaded with unhealthy fats, sodium, and preservatives, which make them far from ideal for anyone looking to maintain a balanced diet. Warikoo avoids processed items such as:

• Chips: While chips are easy to snack on, they are usually fried in unhealthy oils and full of salt. This combination can raise cholesterol levels and increase the risk of heart problems. So, it’s better to replace them with healthier snacks like nuts or seeds.
• Fast Food: Fast food is typically high in saturated fats and refined carbs, both of which contribute to weight gain and heart disease. Furthermore, fast foods often contain more calories than you need in one meal, but they provide very little nutrition.
• Fried Items: Foods that are fried, like French fries or fried chicken, contain trans fats, which are particularly harmful because they increase inflammation in the body. Over time, this can lead to diseases like diabetes and heart disease.

In addition, by avoiding processed foods, Warikoo ensures he does not consume empty calories or harmful ingredients, which helps him stay fit and focused.

3. Refined Carbohydrates

Refined carbohydrates are another food group Warikoo avoids. These carbs have been stripped of their fiber and nutrients during processing, which makes them less satisfying and more likely to cause spikes in blood sugar. He avoids:

• White Bread: This is made from refined flour, which lacks the fiber found in whole grains. Fiber is essential for good digestion and stable blood sugar levels, so choosing whole grains instead can be much healthier.
• Pastries: Again, pastries are a double whammy because they contain both refined carbs and refined sugars. They might taste good, but they digest quickly, leaving you hungry and craving more food soon after.
• Processed Grains: Grains like white rice and some breakfast cereals are processed to the point where they’ve lost most of their nutrients. These foods digest quickly and can lead to overeating because they don’t keep you feeling full for long.

Similarly, by cutting out refined carbohydrates, Warikoo keeps his blood sugar stable and avoids the highs and lows that come with eating these types of carbs.

How to Create a Diet Plan Like Ankur Warikoo?

Creating an Ankur Warikoo diet plan is about being mindful of what you eat, focusing on balance, and ensuring you fuel your body to keep you energized throughout the day. It’s about restricting calories with the help of a BMR calculator and, paying attention to macronutrient balance, meal timing, and choosing the right protein sources. If you’re looking for a structured and effective way to improve your diet, following Warikoo’s approach could be the right fit. So, see how to create a diet plan that mirrors Ankur Warikoo’s method.

Step 1: Focus on a Calorie Deficit

A calorie deficit is when you consume fewer calories than your body burns daily. This is the foundation for weight loss because your body has to tap into stored fat for energy. First, you must calculate your daily calorie needs based on age, weight, activity level, and gender. Once you know that number, you aim to reduce it by about 500 calories daily. For instance, if your body requires 2,500 calories daily, eating 2,000 will create a calorie deficit that can help you lose about 1 pound per week. However, make sure not to cut calories too drastically because doing so could lead to low energy and muscle loss, which nobody wants.

Step 2: Maintain a Macronutrient Balance

Macronutrients are the nutrients your body needs in larger amounts: protein, carbohydrates, and fats. To create a diet plan like Warikoo’s, you’ll want to keep these nutrients balanced in a 40-40-20 ratio. Your daily intake should consist of 40% protein, 40% carbohydrates, and 20% fats.

• 40% Protein: Protein is crucial because it helps with muscle repair and keeps you feeling full for longer periods. To hit this target, include paneer, tofu, eggs, and legumes in your meals. These sources provide the right nutrients while helping you maintain muscle mass even when in a calorie deficit.
• 40% Carbohydrates: Carbs aren’t the enemy when you choose the right ones. Focus on complex carbohydrates like whole grains, quinoa, and vegetables. These carbs digest slowly, giving you sustained energy throughout the day. However, steer clear of refined carbs, like white bread and sugary snacks, because they can cause blood sugar spikes followed by energy crashes.
• 20% Fats: Healthy fats help regulate hormones and provide long-lasting energy. Include nuts, seeds, avocados, and olive oil in your diet for those good fats that satisfy you without overdoing it.

In other words, by maintaining a balanced intake of these macronutrients, you’re giving your body the fuel to function at its best while still staying within your calorie goals.

Step 3: Structure Your Meal Timing

Meal timing is just as important as what you eat. Warikoo sticks to a structured eating schedule to avoid overeating and manage hunger levels. You can do the same by spacing out your meals and snacks throughout the day. For example:

• Start with breakfast around 8 AM.
• Have a mid-morning snack around 11 AM.
• Eat lunch around 1 PM.
• Enjoy a mid-afternoon snack at around 4 PM.
• End your day with dinner by 7 PM.

This way, you’re eating every 3 to 4 hours, which helps stabilize your blood sugar and prevents overeating later in the day. Moreover, each meal should have a good balance of protein, carbs, and fats to energize you until your next meal.

Step 4: Choose High-Quality Protein Sources

Protein is important in building muscle, especially when working out or maintaining a calorie deficit. Warikoo’s diet includes a lot of plant-based proteins, which are both healthy and sustainable. Some excellent options include:

• Tofu: This plant-based protein is packed with essential amino acids and is extremely versatile in the kitchen.
• Paneer: A great source of protein and calcium, it is perfect for vegetarians looking to increase their protein intake.
• Legumes: Foods like lentils, chickpeas, and black beans are rich in protein and fiber, which helps with digestion and keeps you full for longer.
• Eggs: If you include animal-based products in your diet, eggs are a fantastic source of lean protein. They are low in calories but provide high-quality protein that supports muscle recovery.

By including these high-quality protein sources in your meals, you ensure your body gets the nutrients it needs to stay strong and healthy, even when you eat fewer calories.

Can Ankur Warikoo Diet Plan Help to Lose Weight?

Yes, the diet plan of Ankur Warikoo is effective for weight loss because a calorie deficit diet strikes a balance in macronutrients. He has done only a 500-calorie deficit while losing fat by consuming fewer calories than that burned daily in the body. He was consuming higher protein foods like whey protein, paneer, tofu, and egg whites, which helped preserve muscles and increase his metabolic rate, which, in a way, is very important for weight loss. Besides, it focuses on whole grains, legumes, and vegetables to be nutrient-dense yet maintain energy levels. Warikoo’s diet has also given much attention to healthy fats from nuts, which cause fullness and prevent overconsumption. The structured time for meals combined with this low-carb diet has controlled hunger and kept blood sugar levels unstable with the diet.

Expert Review on Ankur Warikoo Diet Plan

Dr. Amit Kochar, a leading nutritionist, reports that the Ankur Warikoo diet is a well-structured, sustainable approach to weight management. He adds that one of the benefits is increasing protein content, thereby helping maintain muscle mass, which is very important for metabolism during weight loss. Warikoo’s program is practical and time-effective for long-term weight management by ensuring a calorie deficit and balanced macronutrients. Dr. Amit Kochar also says that Warikoo has used plant-based proteins such as paneer and tofu in the diet, so his program would be accessible for people who are strictly vegetarian or eggetarian while simultaneously ensuring that the protein intake will be proper.

References

“Ankur Warikoo says he did not compromise on chole bhature during 10 kg weight loss journey: ‘The 3T model.’” 2024. Moneycontrol. https://www.moneycontrol.com/news/trends/ankur-warikoo-did-not-compromise-on-chole-bhature-during-10-kg-weight-loss-journey-3t-model-12711489.html.

Poojari, Devi. 2024. “Ankur Warikoo’s Eggetarian Diet Plan To Keep Him ‘Fat-Free At 43.’” Slurrp. https://www.slurrp.com/article/ankur-warikoos-eggetarian-diet-plan-to-keep-him-fat-free-at-43-1714622184114.

Sakhuja, Ritika. 2024. “Ankur Warikoo Shared Diet Plan That Helped Him Lose 10Kgs: Here’s A Breakdown Of His 3T Model Approach.” OnlyMyHealth. https://www.onlymyhealth.com/ankur-warikoo-3t-model-diet-plan-that-helped-him-lose-10-kgs-1714993133.

FAQs

1. What does Ankur Warikoo eat in a day?

Ankur Warikoo’s diet includes a mix of whey protein shakes, nuts, raw paneer, tofu, egg whites, and low-fat yogurt. His lunch usually consists of rotis, sabzi, and dal, focusing on protein-rich and nutrient-dense meals.

2. How did Ankur Warikoo lose his weight?

Ankur Warikoo lost weight by following a calorie-deficit diet, consuming around 1600-1800 calories daily. His diet emphasizes protein-rich foods and healthy fats alongside regular physical activity.

3. Is Ankur Warikoo vegetarian?

Ankur Warikoo follows an eggetarian diet, meaning he consumes eggs and a mostly vegetarian diet, focusing on protein sources like paneer, tofu, and legumes.