Jackky Bhagnani Lost 15 Kg in 21 Days With Keto Diet


Changing the body for a film role has been a decade’s old tradition for actors. Everyone from Hollywood hotties to Bollywood stars do it. But there are only a few actors who manage to achieve unbelievable weight loss goals within a short span of time. One such actor is the dashing young lad of Bollywood Jackky Bhagnani who lost 15 kgs in just 21 days. So how did he manage it? Find out below!

Weight Loss Reason

The key reason for his weight loss was that he wanted to prepare for a role in a yet to be named film directed by Nitin Kakkar in which he will star opposite TV beauty Kritika Kamra. He also needed to lose so much weight because he had injured his knee earlier and wasn’t able to concentrate on fitness when he was offered the role. He just had 21 days to shed those extra kgs and did a brilliant job of it. When the fitness journey started, he weighed about 91-92 kgs and he dropped to 77 kgs within 21 days.

Early Morning Workouts

The son of reputed producer Vashu Bhagnani started his workouts as early as 5.30 a.m. and did empty stomach cardio for two hours. He preferred borderline walking and jogging over running because he didn’t want to lose muscle but wanted to reduce the fat percentage. He lost about 8-9 percent body fat during this extraordinary journey.

After two hours, he had the first meal of the day. Soon after, he used to work on one part of his body in the gym. As he wanted to lose excess water from his body, he wore warm clothes during the workouts.

He also exercised in the evenings. During these sessions, he focused on a combination of weight training and cardio. In essence, he spent about 4-5 hours in every 24 hours doing some kind of workouts.

Sleep Factor

If you want to follow his workout schedule, then you should aim for getting sufficient sleep. If you don’t sleep for 8 hours at least when you are working out so hard, you will not be able to achieve maximum results because if you don’t rest, your body will hold cortisol, the hormone which is responsible for increased stress and reduces the process of fat loss.

The Keto Diet

Jackky followed the Keto diet to achieve the extraordinary weight loss results. He says that you should follow it for only 4-6 weeks. In this diet, you need to boost the fat intake, get medium levels of protein and no carbs at all. Only 4-5 grams of carbs are allowed and that too through vegetables. This is a good way of tricking your body to use fats rather than carbs for energy.

Diet Plan

The exact diet plan of the star looked like this:


3 full eggs and 50 gm of cheese, 3 walnuts and 6 almonds


200 gm chicken, 50 gm cheese and a bit of salad


100 gm of grilled fish tossed in coconut oil or butter


100 gm of fish with some avocados

Post-Workout Snack

Peanut butter and a protein shake


Drinking 4-5 liters water on a daily basis

Late Night Meal

Greek yogurt with nuts, protein shake or peanut butter

No Cheat Days

The Kal Kissne Dekha (2009) actor didn’t even have a single cheat day during the span of 21 days because he didn’t want to indulge in carbs as it would have led to bloating or worse, weight gain.

Foods to Avoid

Some of the foods he avoided while following Keto diet are fruits, rice, chapatti (or roti), dal and packaged foods. He also swapped carb heavy veggies like carrots with spinach or broccoli. If you want to follow his footsteps, then you must do proper research on foods to avoid.

Maintenance Diet

The Welcome 2 Karachi (2015) actor is following a maintenance diet now so that he doesn’t put on excess weight again. He is avoiding high carb foods and has just a single meal of carbs before the workouts while depending heavily on fish or chicken. When he has to follow a vegetarian diet, he trusts tofu or egg white bhurji.

Weight Loss Advice for Fans: Just Go for It

The Carbon (2017) actor says that people who are planning to follow his footsteps must realize that losing fat and muscle in 21 days is very difficult. But if you aim high and remain consistent, you will achieve some results. When you start seeing results, it would only be a matter of time and you will get the results you expected.

Just make up your mind and go for your weight loss journey. Nothing will happen until you move and you are determined to achieve results.

Previous Weight Loss

Many people know Bhagnani as a great dancer and a master of a chiseled body but a few of them realize that he wasn’t fit and lean always. In fact, when he expressed a desire for an acting career, he was 130 kgs. As his father laughed it off, it motivated him to get ripped and he lost 60 kgs. He became a fan of hot bod when he trained for his role for the film Ajab Gazabb Love (2013) as he was asked to sport a bare torso and had just 6-8 weeks to work on himself. He perfectly met that challenge and showed off chiseled 6 pack abs.

Diet Secrets

When he is not following a special movie diet, the talented actor eats foods which are rich in protein as they assist with muscle repair and growth. His meals usually include salads, brown rice, egg whites, chicken, protein smoothies, and sushi. He restricts the intake of salt and eats every two hours to avoid overeating or starving. He likes indulging on Sundays with his favorite Sindhi food.

Fun Workouts

The exercise routine he prefers includes a mix of weightlifting, cardio, and kickboxing. He has a gym at his home so it keeps him motivated to stay fit. He starts his workout by warming up.

In a warm-up session, he usually likes push-ups, frog jumps, squats, spider walks, etc. Then he does weight training. He prefers floor and weight workouts over machine training (which is an excellent strategy).

Inspired? start your own weight loss journey this New Year!

Featured Image by Bollywood Hungama / BollywoodHungama.com / CC BY 3.0


Please enter your comment!
Please enter your name here