Actor Ravi Kishan's Weight Loss Story
Ravi Kishan, a 57-year-old Indian actor, recently revealed that he lost an impressive 18 kilograms without using weight loss medications such as Ozempic. According to the actor, his transformation was driven by discipline, intermittent fasting, and following a one-meal-a-day eating routine. His fitness journey has sparked conversations online, with many people wondering whether fasting is truly an effective way to lose weight or whether such routines are only suitable for celebrities.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that focuses on when you eat rather than what you eat. Instead of restricting specific foods, it limits eating to certain hours of the day or certain days of the week. The idea is to give the body longer periods without food, allowing it to use stored energy.
Dr Amit Prakash Singh, Consultant in Internal Medicine at the CK Birla Hospital, Delhi, says intermittent fasting has emerged as a popular weight management strategy because it may help reduce overall calorie intake while also supporting metabolic health. However, simply fasting does not guarantee weight loss. The quality and quantity of food eaten during the eating window remain equally important.
Popular Fasting Methods
- The 16:8 Method: Fast for 16 hours and eat all meals within an 8-hour window. This is the most common and relatively easier approach to maintain.
- The 5:2 Diet: Eat normally for five days a week and significantly reduce calorie intake on two non-consecutive days.
- One Meal a Day (OMAD): Eat just one meal each day and fast for the remaining hours. This is one of the most restrictive forms of fasting. While it has gained attention due to celebrity transformations, Dr Singh says it is not suitable or sustainable for everyone.
How Does Fasting Help with Weight Loss?
Dr Singh explains that weight loss during fasting mainly happens because the body starts using stored fat as a source of energy once its glycogen stores become depleted. This process can support fat loss, but only if a person is consuming fewer calories overall than they burn.
Research has also suggested that intermittent fasting may improve insulin sensitivity and help regulate blood sugar levels in some individuals. However, these benefits are only seen when people eat balanced and nutrient-rich meals during their eating window. Overeating unhealthy foods after fasting can easily cancel out any calorie deficit and reduce the overall health benefits.
Is One Meal a Day Safe?
The One Meal a Day approach has become increasingly popular because of celebrity endorsements and dramatic weight loss stories. However, Dr Singh cautions that it is one of the most restrictive fasting methods and should not be considered the best choice for everyone.
Eating only once a day can make it difficult to consume enough protein, fibre, vitamins, and minerals needed for good health. Some people may also experience low energy levels, headaches, irritability, dizziness, or difficulty concentrating, especially when they first begin such a restrictive routine. For many individuals, less restrictive fasting methods such as the 16:8 approach may be easier to maintain over the long term while still supporting healthy weight loss.
Celebrity Routines Are Not for Everyone
Ravi Kishan's transformation is undoubtedly inspiring, but Dr Singh says it is important not to assume that the same routine will produce identical results for everyone. Celebrity fitness journeys are often supported by carefully planned diets, structured exercise programmes, medical supervision, and lifestyle changes that are not always visible to the public.
There is no single diet or fasting routine that works for every individual. Factors such as age, existing medical conditions, activity levels, metabolism, and nutritional needs all influence how someone responds to fasting. Rather than copying someone else's routine, people should choose an eating pattern that suits their own body and daily lifestyle.
Who Should Avoid Restrictive Fasting?
Although intermittent fasting can be beneficial for some people, Dr Singh says it is not appropriate for everyone. Certain groups should avoid restrictive fasting unless it is recommended and supervised by a healthcare professional:
- People living with diabetes
- Pregnant or breastfeeding women
- Older adults with frailty
- Individuals with eating disorders
Anyone with chronic health conditions or those taking regular medication should also consult their doctor before making major changes to their eating pattern.
The Most Sustainable Way to Lose Weight
Dr Singh emphasises that there is no shortcut to healthy weight loss. While intermittent fasting can be an effective tool for some people, lasting results depend on adopting habits that can be maintained over the long term.
A balanced diet, regular physical activity, good quality sleep, effective stress management, and an eating pattern that fits comfortably into daily life remain the foundation of successful weight management. Fasting may be one part of that plan for some people, but it should never replace overall healthy lifestyle habits.
As Ravi Kishan's transformation has shown, discipline plays a major role in achieving fitness goals. However, before trying any restrictive eating plan, it is important to understand whether it is suitable for your health, your lifestyle, and your long-term wellbeing.
Want to better track your weight, diet, and health metrics? The Xiaoshu Health App can sync with Apple's Health app to help you record your fasting plan, weight changes, and daily activities for scientific health management.