How Gauhar Khan lost 10 kgs in 10 days without starving: ‘Didn't have expensive trainer or nutritionist…'

Time of India

4 days ago

Back on Screen: The Push for a Physical Transformation
The Shift to a Strict Diet: Soup and Salad Only
Facing Social Media Criticism with Confidence
Soup Diets: Scientific Insight Behind the Trend
Potential Advantages of a Soup-Based Diet
The Salad Factor: Does Daily Consumption Promote Weight Loss?
In May 2023, actress Gauahar Khan stepped into a new chapter of her life, embracing motherhood with the birth of her son, Zehaan, with her husband, Zaid Darbar. The couple's happiness was palpable, and Gauahar's social media accounts reflected the joy of their new beginning.Yet, despite the emotional and physical challenges that accompany childbirth, Gauahar's unwavering professional spirit remained intact. Only months after delivering her baby, she made a strong comeback as the co-host of Jhalak Dikhhla Jaa Season 11, showcasing not just her talent but also her admirable resilience.Soon after returning to the spotlight, Gauahar opened up about the disciplined routine she adopted to regain her pre-pregnancy physique. As per her conversation on The Debina Bonnerjee Show , she explained how deeply she valued her screen presence and the responsibility that came with being a public figure. Six months into her postpartum journey, she chose to undergo a significant dietary transition in preparation for her on-screen return.Having breastfed her son during those initial months—while also supplementing with formula—Gauahar had initially been lenient with her meals, prioritizing the nutrients essential for her newborn's growth. She made sure to consume a balanced mix of carbohydrates, proteins, and fats to support both her health and her baby's development.Once Zehaan was six months old, Gauahar made the conscious decision to stop breastfeeding and simultaneously embarked on a highly restrictive meal plan. Determined to reduce postpartum weight quickly, she adopted a diet consisting solely of salads and soups. Her meals were stripped of indulgences—no meats, no mutton (her personal favorite), and no calorie-dense foods. It wasn't just a casual reduction in portion size; she deliberately eliminated high-calorie items and stuck rigidly to her plant-based regimen.This wasn't a matter of hiring a premium trainer or consulting a high-end nutritionist. Gauahar made it clear that her transformation was self-guided and rooted in thorough research. Her discipline bore fruit when she managed to shed 10 kilograms within just 10 days—a transformation she proudly shared on Instagram . Though she still had a few more kilos to lose, the rapid change visibly boosted her confidence and reenergized her career comeback."My diet was only leaves and soup. I zipped my mouth. I literally did. I was not on a diet. I was eating things properly, but they used to be in salad and soup form. I left non-veg. I left mutton. It is my most favourite thing to eat, but I left it because it is high in calories," she said.While her followers admired her for the quick turnaround, not all feedback was encouraging. In a candid interaction with Red FM , Gauahar revealed the backlash she received from a section of social media users. Some criticized her for flaunting her rapid weight loss, saying it might demotivate or pressure other mothers who may not have access to the same resources. Comments like 'You have trainers' or 'You have professional support' flooded her inbox.However, Gauahar set the record straight. She emphasized that she did not rely on any costly dieticians or personal fitness coaches. Everything she followed was the result of personal discipline and meticulous reading. Her success story, she insisted, was about commitment and self-control—not privilege or external help.'No, I don't have any expensive gym trainers; I don't have any diets being given to me..." she clarified.According to a Healthline report, there is some research that links regular soup consumption to lower body mass index ( BMI ) and a reduced risk of obesity. Although the exact mechanisms remain unclear, some experts believe that soups increase satiety, or the feeling of fullness, which can result in fewer calories being consumed throughout the day. However, these assumptions require more rigorous, long-term clinical studies to be confirmed.Soup diets generally involve a drastic reduction in daily caloric intake, which is why they often result in noticeable short-term weight loss. But much of the initial weight loss from such short-duration plans (typically 5–10 days) is attributed to water loss rather than fat reduction. Without transitioning into a sustainable and balanced diet afterward, it's common for individuals to regain the weight they lost.While soup-based regimens are effective for short bursts of weight loss, they do not significantly reduce the risk of metabolic syndrome, a group of conditions including high blood pressure, excess body fat around the waist, and abnormal cholesterol levels—factors that elevate the risk of heart disease and type 2 diabetes.Despite the limitations, soup diets come with a few positive outcomes:Higher Vegetable Consumption: These diets typically involve consuming a wide range of vegetables, which are rich in essential nutrients and antioxidants. Eating more vegetables has been linked to lower risks of obesity and weight gain.Improved Fiber Intake: With the inclusion of beans, whole grains, and leafy vegetables, soup diets can enhance fiber intake, which contributes to better digestion and reduces hunger.Better Hydration: Since soups are liquid-based, they promote higher water intake, which plays a crucial role in supporting bodily functions and may contribute to weight loss.Simplicity and Structure: Most soup diets are easy to follow due to their strict but clear guidelines. This makes it simpler for individuals who find unstructured plans overwhelming.Encouragement of Plant-Based Meals: Soup diets often minimize or eliminate animal-based foods, helping people shift toward plant-forward eating—a dietary pattern associated with a lower risk of chronic diseases.Insights from EatingWell.com highlight that regularly eating salads can play a supportive role in a long-term weight loss strategy. Leafy greens are naturally low in calories and dense in nutrients, making them ideal for those looking to reduce their caloric intake without feeling deprived. The fiber content in greens also prolongs satiety, reducing the temptation for unnecessary snacking.However, salads alone don't guarantee weight loss. Creating a calorie deficit remains essential, and it's important to be cautious about calorie-dense toppings such as bacon bits, croutons, or rich dressings. When consumed in a mindful manner and as part of a balanced diet, salads can be an effective tool for healthy and sustainable weight management.