A fitness coach has sparked fresh discussion around diet and weight loss after revealing how he lost over 22 kilograms while continuing to eat traditional Tamil food, including white rice. Kagivan Prabaharan, who shared his transformation on Instagram earlier this week, said he did not abandon his cultural diet but instead restructured it to support fat loss and muscle building.

In his post, Kagivan explained that the issue was not Tamil cuisine itself but the way meals are commonly structured. He said traditional plates are often high in carbohydrates and low in protein, which can contribute to weight gain over time. By adjusting portion sizes and macronutrient balance, he was able to reclaim visible abs while maintaining familiar flavors.

One of the key changes, according to the fitness coach, was continuing to eat rice but in smaller portions. He stressed that carbohydrates are essential for training, recovery, and muscle growth, but excess intake without balance can lead to fat accumulation. “Rice stayed. Portions didn’t,” he noted, pushing back against the popular belief that rice must be eliminated for weight loss.

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Protein intake formed the second pillar of his approach. Kagivan said he deliberately added high-protein foods such as chicken, fish, Greek yogurt, tofu, and other lean sources alongside traditional meals. This shift helped improve satiety and supported fat loss, addressing what he described as a chronic protein gap in many South Indian diets.

The third adjustment involved choosing fiber-rich vegetable curries more frequently. Leafy greens like keerai and vegetables such as beetroot were prioritized, while calorie-dense dishes like paruppu were consumed in moderation. He explained that vegetables provided volume and fullness without excess calories, making it easier to maintain a calorie deficit.

Kagivan concluded that sustainable fitness does not require rejecting cultural food habits. Instead, he said, a structured system focused on portion control, adequate protein, and smarter food choices can deliver results. His post has since resonated with many followers who see it as proof that traditional diets can be adapted to modern fitness goals.

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