Mumbai: Social media content creator Rao Pretty, who posts under the handle raopretty.ig, has shared details of her weight-loss journey, including her calorie-deficit meal plan, daily activity and dietary changes. She says she lost 5 kg in six weeks by focusing on balanced meals, adequate protein intake and consistent exercise.
Her approach includes avoiding packaged foods, added sugar and fried foods, walking 10,000 steps daily and limiting eating out to one meal a week. She has also shared a “what I eat in a day” post detailing her meals and their estimated calorie and nutritional content.
While her routine offers a glimpse into how she approaches weight management, nutrition experts generally emphasise that weight-loss results vary depending on individual requirements, activity levels, health conditions and other factors. A meal plan that works for one person may not be suitable for everyone.
What changes did Rao Pretty make to her diet?
Rao Pretty has highlighted several lifestyle changes as part of her weight-loss journey. Along with maintaining a calorie deficit, she says she has reduced her intake of packaged foods, added sugar and fried items.
She has also limited eating out to one meal a week while focusing on home-prepared meals with measured portions.
Walking 10,000 steps daily is another part of her routine. She has emphasised the importance of getting enough protein while following a calorie-controlled diet.
A calorie deficit occurs when the body uses more energy than it receives from food and drinks. Over time, this energy imbalance can lead to weight loss. However, the calorie intake required to achieve a deficit differs from person to person and depends on factors such as age, body size, activity levels and health status.
The creator’s posts provide an example of how she structures her meals, but the quantities and calorie estimates should not be treated as a universal prescription.
Morning routine: Jeera-saunf water
Rao Pretty begins her day with warm cumin and fennel seed water, commonly known as jeera-saunf water.
She prepares it by boiling two cups of water with a teaspoon each of cumin and fennel seeds.
According to her post, she includes the drink to support digestion, manage bloating and gas, maintain hydration and obtain antioxidant compounds.
Cumin and fennel contain plant compounds that are being studied for their potential health effects. However, there is limited evidence that drinking jeera-saunf water directly causes weight loss or significantly reduces body fat.
The drink can contribute to fluid intake, but it should not be viewed as a substitute for a balanced diet, adequate water consumption or medical advice for persistent digestive symptoms.
For those who enjoy it, unsweetened jeera-saunf water can be one way to begin the day. Its role in a weight-loss routine is best understood as a personal dietary preference rather than a proven fat-burning remedy.
Breakfast: Moong dal chilla
For breakfast, Rao Pretty eats one moong dal chilla prepared using 30 grams of raw moong dal.
According to the nutritional estimates she shared, the meal contains approximately:
- Calories: 105 kcal
- Protein: 7 g
- Carbohydrates: 19 g
- Fat: 0.5 g
- Fibre: 4 g
Moong dal, or split mung beans, is a source of plant-based protein and dietary fibre. It is commonly used in Indian cooking to prepare chillas, dals and other dishes.
A moong dal chilla can be a convenient breakfast option because it combines carbohydrates with protein and fibre. These nutrients contribute to a balanced meal, although the exact nutritional values depend on the quantity of dal used, the cooking method and the amount of oil added.
The creator’s portion is relatively small, so individuals with different energy requirements may need a larger serving or additional foods to make breakfast sufficiently filling.
Lunch: Shakshuka with whole-wheat bread
Lunch consists of shakshuka served with two slices of whole-wheat bread.
Her version contains two eggs, three tomatoes, one red bell pepper and one onion. The eggs provide protein, while the vegetables contribute fibre and several vitamins and minerals.
According to her post, the meal provides approximately:
- Calories: 430 kcal
- Protein: 24 g
- Carbohydrates: 56 g
- Fat: 13 g
- Fibre: 9–10 g
Shakshuka is a dish in which eggs are cooked in a sauce made primarily from tomatoes, peppers and seasonings. The whole-wheat bread adds carbohydrates and can contribute additional fibre.
The combination provides protein from the eggs, carbohydrates from the bread and vegetables, and fibre from the plant-based ingredients.
The actual calorie count can vary depending on the size of the eggs, the quantity of bread, the amount of oil used and the recipe. Nevertheless, the meal illustrates how familiar ingredients can be combined to create a varied lunch while keeping track of portions.
Evening snack: Papaya, nuts, seeds and protein
Rao Pretty’s snack includes 350 grams of papaya, five almonds, one walnut and a tablespoon of mixed seeds. Her daily meal plan also includes a scoop of protein supplement.
Papaya provides carbohydrates, water and dietary fibre, along with vitamin C and other nutrients. Almonds, walnuts and seeds contribute fats, while also supplying varying amounts of protein, fibre and minerals.
Including a range of foods can help provide different nutrients throughout the day. Nuts and seeds are energy-dense, however, so portion sizes can make a difference to the overall calorie content of a meal plan.
The protein supplement adds another source of protein, although the amount depends on the product and serving size. People can also obtain protein from foods such as pulses, dairy products, eggs, tofu and soya.
Whether a supplement is necessary depends on an individual’s overall diet, activity levels and nutritional needs. It is not automatically required for weight loss.
Dinner: Soya pulao with curd
Dinner consists of soya pulao prepared with 40 grams of raw rice, 30 grams of soya chunks and 50 grams of mixed vegetables, served with curd.
The creator estimates that the meal contains approximately:
- Calories: 420 kcal
- Protein: 25–27 g
- Carbohydrates: 59 g
- Fat: 8–9 g
Soya chunks are a concentrated plant-based protein source, making them a common ingredient in vegetarian meals designed to provide more protein. Rice supplies carbohydrates, while the mixed vegetables contribute fibre and micronutrients.
Curd adds protein and calcium, although its nutritional content depends on the type and quantity used.
The combination offers a mix of carbohydrates, protein and vegetables in a familiar Indian meal. As with the other dishes, the nutritional values can change depending on the ingredients, cooking method and portion sizes.
For people who prefer vegetarian meals, soya chunks, lentils, beans, dairy products and other protein-rich foods can help diversify protein sources throughout the day.
Can a calorie-deficit diet help with weight loss?
A calorie deficit is an important factor in weight loss because it allows the body to use stored energy over time. However, achieving a deficit does not mean eating as little as possible.
A sustainable approach generally involves choosing foods that provide adequate protein, fibre, vitamins and minerals while supplying enough energy for daily activities.
Protein can help maintain muscle mass during weight loss, particularly when combined with appropriate resistance exercise. Fibre-rich foods, including vegetables, fruits, pulses and whole grains, can also contribute to fullness and digestive health.
Physical activity is another component of weight management. Walking is an accessible way to increase daily movement, although the appropriate amount of activity varies with fitness levels, health conditions and individual goals.
It is also important to consider sleep, stress, medication use and underlying medical conditions, all of which can influence weight management.
Rao Pretty’s reported loss of 5 kg in six weeks is specific to her experience. It does not establish that the same diet or rate of weight loss will produce similar results for others.
Why the same diet may not work for everyone
Although social media meal plans can provide ideas, they rarely account for every individual’s nutritional requirements.
A person’s energy needs depend on several factors, including age, height, weight, sex, physical activity and health status. Someone who is more active may need more food than someone following a less active routine.
The nutritional quality of a diet also matters. A plan that creates an excessive calorie deficit can leave a person feeling fatigued or make it difficult to obtain enough essential nutrients.
People with diabetes, kidney disease, digestive disorders or other medical conditions may require specific dietary adjustments. Pregnant or breastfeeding women and individuals with a history of disordered eating should also seek appropriate professional guidance before attempting a weight-loss plan.
The calorie and macronutrient figures in Rao Pretty’s posts are self-reported estimates, not independently verified measurements. Cooking methods, ingredient brands and portion sizes can all affect the final nutritional values.
Anyone considering a similar plan should therefore adapt it to their needs rather than copying the menu exactly.
Consistency matters more than comparison
Rao Pretty’s posts offer a practical look at how she has organised her meals and daily activity while working towards her weight-loss goal.
Her routine includes home-prepared food, measured portions, protein sources, fruits, vegetables and regular walking. These are elements that some people may find useful when building their own approach to healthier eating.
However, the reported results should not be treated as a guarantee or a benchmark that everyone needs to meet. Weight can fluctuate because of changes in hydration, digestion and other factors, and progress does not always follow a straight line.
For a more personalised approach, a qualified dietitian or healthcare professional can help determine suitable calorie intake, food choices and activity levels.
The central takeaway is that weight management is not simply about following a strict menu or eliminating particular foods. It involves finding a sustainable routine that meets the body’s nutritional needs, supports overall health and can be maintained over time.