Dietician who dropped 7 kgs in 21 days shares the 18-10-8-4-1 method that helped her lose weight

ALSO READ: Woman who lost 17 kgs shows what she eats in a day: ‘It helped me maintain my weight loss for over 2 years’

Her weight loss plan includes a variety of key essentials like intermittent fasting, staying active, adequate hydration, a balanced diet, and more. Let’s take a look at everything she followed.

18-10-8-4-1 method

According to Richa, it’s her ‘signature’ plan where weight loss is simplified with the help of a few daily habits. The acronym makes it easier to remember the important steps and stick to them regularly.

Here are the habits which fall in Richa’s 18-10-8-4-1 method :

1. 18 hours of intermittent fasting. She explained, “I ate between 11 AM – 5/6 PM. Makes you lose weight and clears your mind, and better energy.”
2. 10, 000 steps daily. The dietician urged everyone to hit their step count without any excuse, as it easily burns 500-700 calories.
3. 8 hours of sleep. Resting is also vital, as Richa reminded that the body burns fat while at rest.
4. 4 litres of water. Along with this for hydration, she suggested adding anti-inflammatory teas, as they help reduce bloating and improve skin clarity.
5. 1 gram of protein per kg. Highlighting the utility, Richa added, “To preserve muscle and tone up.”

Highlighting one of the rituals from her personal morning routine, she said she starts her day with a fat-burning MCT oil tonic, as it helps accelerate fat loss.

Different windows of intermittent fasting

Intermittent fasting is commonly followed by people who want to lose weight. It involves alternating between eating and fasting windows and helps create a calorie deficit.

Richa shared the different types of intermittent fasting windows, and her take on each:

1. 16: 8- 8-hour eating window. Perfect for those who want flexibility and eat during 12-8 or 1-9)
2. 5: 2- Eat normally for 5 days, fast for 2
3. 14: 10- Great for beginners, eat during 10-hour window, and fast for 14 hours.
4. 18: 6: This type is her personal favourite. This one is intense but effective as it involves a 6-hour window and a fast for 18 hours.

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This article is for informational purposes only and not a substitute for professional medical advice.