18 kilos in just 12 weeks. Nutritionist shares the diet secret behind her shocking weight loss and fat loss

Dropping 18 kilos in just 12 weeks sounds like a dream, but nutritionist Reet Kaur turned it into reality—and she’s spilling all the juicy secrets! The trick wasn’t endless cardio or crazy fad diets. Instead, it was about smart eating, filling foods, and tiny tweaks that made her body melt fat while keeping cravings in check. From everyday staples to clever portion hacks, Reet’s approach proves that weight loss can be simple, tasty, and totally sustainable.

Foods that helped her shed weight easily
Reet swears by certain superfoods that made her fat-loss journey easier. Oats kept her full for hours, while Greek yoghurt and curd boosted protein intake and supported gut health. Lentils, beans, and leafy greens added fibre and nutrients without piling on calories. Berries squashed sweet cravings, and chia or flax seeds helped digestion with fibre and omega-3s. For protein, she relied on paneer, tofu, or eggs, and swapped refined carbs for quinoa or millets. A handful of nuts kept her satisfied with healthy fats—small tweaks that made a big difference.


Volume eating for weight loss
But the real game-changer? Volume eating. In a separate Instagram post, she revealed that instead of tiny portions of calorie-heavy snacks like chips or chocolates, Reet started loading up on large servings of low-calorie, high-volume foods. This way, she could eat more, feel full, and still keep her calorie intake in check. It’s a brilliant hack for controlling hunger while making fat loss sustainable. Foods in this category aren’t just low in calories—they’re satisfying, nutrient-rich, and perfect for keeping your stomach happy without guilt.

High-fibre vegetables
When it comes to vegetables, Reet leaned on high-fibre, water-rich options that fill you up fast. Think leafy greens like spinach, kale, and lettuce, alongside cucumbers, zucchini, bell peppers, cauliflower, broccoli, carrots, mushrooms, tomatoes, and eggplant. These veggies bulk up meals without piling on calories, making them ideal for any volume eater.

Fruits
Fruits played a big role, too. Naturally sweet, hydrating, and full of fibre, they helped curb her sugar cravings without the added calories. Berries such as strawberries, blueberries, and raspberries, along with watermelon, oranges, apples, pineapple, papaya, and pomegranate, became staples in her meals and snacks.


Protein
Protein was another key player. Lean proteins not only satisfy hunger longer but also support muscle maintenance during weight loss. Reet included options like chicken breast, turkey, egg whites, tofu, tempeh, cottage cheese, shrimp, white fish, and Greek yoghurt in her diet. These foods kept her energised and full while providing essential nutrients.

Whole grains

Whole grains were the backbone of her meals, offering fibre, volume, and slow-release energy. Oatmeal, quinoa, brown rice, whole wheat pasta, barley, and bulgur gave her meals substance, while even snacks like plain popcorn added volume without unnecessary calories.


Liquids
Lastly, liquids and broths added bulk to meals without tipping the calorie scale. Clear soups—vegetable or bone broth—herbal teas, infused water, and sparkling water with lemon became her go-to beverages. They kept her hydrated, contributed to fullness, and made it easier to stick to her calorie goals.

By combining these volume-friendly foods, Reet found a way to eat satisfying meals, control hunger, and maintain a calorie deficit effortlessly. Volume eating isn’t about deprivation—it’s about smarter choices, bigger portions, and feeling full while losing fat.