Prachi Tehlan sheds 18 kilos with an anti-inflammatory diet: her complete weight loss diet and fitness regime |

Former athlete Prachi Tehlan, known for her film roles, achieved a remarkable 18-kilogram weight loss in months by returning to basics. Eschewing extreme measures, she embraced clean eating, regular badminton, and consistent workouts. Tehlan emphasized the importance of an anti-inflammatory diet, guided by nutritionists, and a disciplined fitness regime including functional training.

Former basketball and netball player Prachi Tehlan, who is now popular for her roles in films, recently underwent a drastic weight loss. She shed 18 kilograms, from 98 to 81, in a matter of months. No, she did not spend hours in the gym or hop on a fancy crash diet. Instead, she went back to the basics – eating clean, regular exercise, and consistency. “For almost two years, I was held back by a few health concerns that stopped me from being at my fittest. I kept trying, but something always felt missing in my routine… Until I realized—it was sports,” Prachi Tehlan said, in an exclusive interview with ETimes. As sports have always been her pal, the ‘Mamangam’ actress knew how it could fuel discipline, energy, and passion. Since team sports were tough to commit to at that point, she relied upon badminton, which, according to her, was a ‘game changer’.“I started training four days a week, alongside a disciplined fitness regime: functional training, mindful winding routines, and a clean, focused diet,” Tehlan said.

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For her, resuming her fitness routine wasn’t just about losing weight, but ‘regaining control’. “After two years of battling health concerns, I didn’t want to leave any stone unturned this time. So I went all in: followed a guided routine with 3–4 nutritionists, took an anti-inflammatory diet plan, and stuck to a clean, consistent regimen,” she reveals. In four and a half months, Tehlan managed to lose 18 kilograms, thanks to the anti-inflammatory diet, paired with workouts. Diet

Prachi Tehlan started her day with chia seeds soaked in water, infused with a dash of lemon juice. Chia seeds are packed with antioxidants, alpha-linolenic acid (ALA), an omega-3 fatty acid. Several studies have shown that chia seeds can lower the risk of heart disease, cancer, and inflammation, and also aid weight loss. They are also rich in dietary fiber, which aids digestion. The vitamin C in lemon boosts immunity, aids digestive enzyme production, and also provides hydration. For breakfast, the actor prefers to have protein-rich eggs. She consumes a protein shake before starting her workout sessions. Her lunch is all about nutrition that her body needs. This includes a small portion of rice, paired with chicken, and a salad loaded with vegetables and leafy greens. Throughout the day, she ensures to keep herself hydrated. One key rule she followed during her weight loss journey was to finish her dinner early. Her dinner options are often hearty soups, veggie-loaded salads, or protein wraps.

She also made a conscious effort to stay away from processed foods and sugary treats. “I avoided maida, sweets, aerated drinks, and milk from the diet. But, at the same time, I made sure to include healthy fats and superfoods in my diet—like ghee, butter (in moderation), and chia seeds,” she reveals. The actor also shared that she added supplements as recommended by her doctors to compensate for deficiencies. Workout regime

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Tehlan’s workouts were carefully curated by her fitness coach. As she enjoys sports, it was also part of her workout routine. “I played badminton four times a week—Monday, Wednesday, Thursday, and Friday—for about 1.5 to 2 hours each session. Alongside that, I trained at the gym 2 to 3 times a week. Additionally, I incorporated functional training 2 to 3 times a week. This combination helped me build stamina, strength, and consistency in my fitness journey.” The actor has now started Muay Thai training (a martial arts form that originated in Thailand). It’s never easy

Pic courtesy: Special arrangement

The actor also confessed that the journey hasn’t been a cakewalk. She has also hit roadblocks along the way. “The major challenge during my weight loss journey was hair fall and hitting a plateau,” she adds. She also revealed a few non-negotiable rules she follows religiously to stay on track.