A deficit you barely feel
Roughly 15–20% below maintenance. Aggressive enough to move, gentle enough that you sleep, train and function normally.
Coach Roshan Programme
Weight Loss Programme
Fat loss that does not require giving up rice, roti or the food your family eats. Built so the weight stays off after the programme ends — which is the part almost every diet gets wrong.
Flexible dieting · home or gym · no banned foods
Why the last attempt failed
Restriction is not discipline. It is a design flaw.
You have probably lost weight before. Most people have. The problem was never losing it — it was that the method could not survive a wedding, a work trip or a bad week.
Plans built on banned-food lists work for about three weeks. Then one slip becomes “I have ruined it”, and the whole thing collapses. The weight returns, usually with a little extra, and you conclude the failure was yours.
Flexible dieting removes the mechanism. Your favourite foods fit inside daily targets, so there is nothing to fall off.
The approach
How it works
Protein held high
The single biggest protector of muscle during fat loss, and the macro that keeps you full. Non-negotiable, and built from food you already eat.
Training that keeps muscle
Losing weight is easy. Losing fat while keeping muscle needs resistance training. Home or gym, two to four sessions a week.
A planned exit
Most plans stop at the goal weight. This one includes bringing calories back up gradually so the loss holds — the step almost nobody teaches.
What to expect
The timeline, honestly
- Weeks 1–2 A quick drop, mostly water. Satisfying, but not fat — do not anchor on it.
- Weeks 3–8 The real rate appears: roughly 0.5–0.75 kg a week. Clothes change before the scale convinces you.
- Weeks 8–16 Visible change, and the habits start running without effort.
- After Calories come back up in a controlled way. You keep the result rather than rebounding into it.
Real plates from real clients
This is what my clients eat
Rice, roti, dal, paneer, fish, even paratha. Photos sent in by clients from their own kitchens, on plan. No boiled-chicken-and-broccoli diet charts.
Honest fit
Is this right for you?
This is for you if
- You have lost weight before and regained it
- You want to eat with your family, not separately
- You can commit to two to four training sessions a week
- You would rather lose slowly and keep it off
This is not for you if
- You want 10 kg gone in a month
- You are looking for a detox, cleanse or meal-replacement plan
- You are already underweight — that needs a different conversation
Included as standard
What’s in this programme
Everything below is included. Nothing here is an add-on or an upsell.
- One-to-one coaching directly with Roshan
- Personalised diet plan — vegetarian, non-vegetarian or vegan
- Budget-friendly meals built from everyday ingredients you already buy
- Custom workout plan for home or gym
- Daily food logging with feedback
- Supplement guidance checked against your medicines and reports
- Weekly progress tracking and a video check-in
- 24×7 WhatsApp support with Roshan and the team
Before you book
Common questions
Do I have to give up rice and roti?
No. Both fit comfortably inside your daily targets. What changes is the portion and what sits beside them — protein and vegetables alongside carbohydrate behaves very differently from carbohydrate alone.
How fast will I lose weight?
Around 0.5–0.75 kg a week once things settle. Faster than that and you are shedding muscle and water, which is exactly why rapid diets rebound.
Do I need a gym?
No. The home option needs little or no equipment. If you have a gym, the plan uses it.
What happens when I stop?
You should not simply stop. The last phase brings calories back to maintenance gradually so your weight holds. That transition is part of the programme, not an afterthought.
Start with a free consult
Take the free consult. A free 20-minute call on WhatsApp or Google Meet, no obligation — we work out together whether this programme is right for you.
Prefer email? Use the contact form · See all programmes