Unlock Weight Loss with Science: Dr. Saeed Ahmad's Diet Plan for a Healthier You
Are you struggling to lose weight? Tired of diets that don’t deliver lasting results? Dr. Saeed Ahmad offers a science-backed weight loss method based on his personal journey—from 122.5 kg to a healthy 68–70 kg. His approach is practical, sustainable, and avoids harmful side effects.
Let’s break down Dr. Ahmad’s strategy so you can start your transformation today.
Understanding the Root Cause: Hyperinsulinemia
Dr. Ahmad identifies hyperinsulinemia—a condition where your body produces too much insulin—as the root cause of weight gain, fatty liver, and even pre-diabetes.
What triggers hyperinsulinemia?
Primarily, a high intake of carbohydrates. Reducing carbs helps control insulin levels and promotes fat loss.
The Two-Pronged Approach: Reduce and Burn
Dr. Ahmad’s method has two main parts:
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Reduce carbohydrate intake
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Burn existing fat through intermittent fasting
Part 1: Minimizing Carbohydrate Consumption
Identifying Carbohydrates
Avoid or significantly reduce these high-carb foods:
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Naan, kulcha, roti
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White bread and rice
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Sugary drinks and fruit juices
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Milk and yogurt
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Most fruits
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Baked goods
Note: Ultra-refined carbs like white flour and rice cause sharp insulin spikes and should be eliminated.
The Importance of Chewing
Chewing your food 10–20 times per bite helps with:
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Better digestion: Mechanical breakdown starts in the mouth.
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Hormone release: Chewing stimulates digestive enzymes like amylase.
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Fullness cues: Slow eating gives your brain time to signal satiety.
The Truth About Zero-Calorie Sweeteners
Even sweeteners like stevia can trigger insulin release, misleading your body into reacting as if sugar was consumed. Use with caution.
Part 2: Implementing Intermittent Fasting
Intermittent fasting (IF) involves scheduled eating and fasting windows. Dr. Ahmad suggests an 18–20 hour fasting window with a 5–6 hour eating period.
Getting Started
Ease into it by delaying your first meal gradually:
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Start at 8 am → shift to 10 am
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Then to 12 pm → eventually aim for 2 pm
Sample schedule:
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First meal: 2 pm
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Second meal: 4–5 pm
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Last meal: 7–8 pm
The Science Behind Fasting
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First 6 hours: Body uses stored glucose
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6–18 hours: Autophagy begins (cleansing damaged cells)
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After 18 hours: Body starts burning fat and produces ketones
Monitoring Progress
Check your urine for sugar and ketones after a few days. Ketones indicate fat-burning—but always consult a doctor for medical guidance.
What to Consume During the Fasting Window
Stay Hydrated
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Water is essential. Drink plenty.
Recommended Drinks
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Lemon water with a pinch of salt (use glass bottles)
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Unsweetened green tea, black tea, or coffee
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Ginger or cinnamon tea (great for insulin resistance)
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Apple Cider Vinegar (ACV): Use fermented ACV. Drink with a straw to protect teeth.
What to Eat During the Eating Window
Prioritize Nutrient-Dense Foods
Start with a salad:
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Green chili, onion, tomato, bell pepper
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Broccoli, cabbage, carrots, radish, beetroot
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Add chickpeas, beans, or chicken for protein
Add Healthy Fats and Protein
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Almonds, walnuts, pistachios for omega-3s
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Olive oil for heart health
Example Meals
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Lunch: Salad with protein and healthy fats
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Dinner: Vegetables with meat (liver is a good option)
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Avoid roti and rice at dinner
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For PCOS: limit red meat intake
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The Importance of Exercise
Movement matters. Even light exercise, like walking after prayers, helps.
Just a 10% weight reduction can lower your risk of:
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Diabetes
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Heart disease
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Kidney disease
Conclusion
Dr. Saeed Ahmad's approach is rooted in science and personal success. By reducing carbohydrates, practicing intermittent fasting, and staying active, you can unlock sustainable weight loss. Remember, consistency and patience are key.
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