3 simple diet rules Ram Kapoor followed to lose 55 kilos naturally

Actor Ram Kapoor shed over 55 kgs in 2024. His weight loss journey was nothing short of miraculous. While people suspected that he had undergone surgery to achieve the weight loss, the actor revealed that his journey was gradual and entirely natural. The 51-year-old lost 55 kgs in 18 months, and that too by following 3 simple diet rules.

Two meals a day

Ram Kapoor’s weight loss strategy was refreshingly simple. He only eats two simple meals a day. One around 10:30 am in the morning, and the second meal around 6:30 pm in the evening. This routine aligns with intermittent fasting principles, which have gained popularity for their effectiveness in weight management. By limiting his eating window, Kapoor allowed his body to extend periods to burn stored fat, which is a key factor in his significant weight loss. Similarly, portion control too works wonders and it is not even extreme.


No snacking

The second rule was equally strict: no snacking. He swears by the benefits of not snacking in between his meals. “Nothing in the middle, no snacking at all. Water, coffee, teas, that’s it,” Kapoor earlier said in an interview. Eliminating snacks helped him maintain a calorie deficit, which is crucial for shedding kilos. This rule also curbed mindless eating, a common obstacle for many. Avoiding snacks, especially high-calorie processed foods, can help stabilize blood sugar levels and reduce cravings, which makes weight loss more sustainable. People often tend to snack more during diets, which, when is not on healthy options, it could impact the fitness goals drastically.

No meal after 6:30 pm

The third rule was the most striking. Kapoor does not eat after 6:30 p.m. He finishes his second and last meal of the day by 6:30 pm and then maintains the fast till the morning. Even on occasions where he has to go partying, he would stick to water. This practice, often referred to as ‘early time-restricted feeding’, aligns with circadian rhythms, optimizing digestion and metabolism.

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Talking to ETimes earlier, the actor spoke about how he chose to stick to the good old-fashioned way of weight loss. “Believe it or not, I did it the old-fashioned way, by changing my mindset, lifestyle and habits, without any surgery or external aids. That said, there’s nothing wrong with medical options if they help someone. For me, it was about a complete mental and physical reset,” he said.

The actor also added that his weight loss journey was deeply personal. Turning 50 was a wake-up call for him, “I have two children, and I felt the need to set a positive example for them by prioritising my own health,” he said. Being healthy and fit was crucial for him, especially to inspire his kids.


While Kapoor’s weight loss strategy has worked wonders for him, it may not be for everyone. Extended periods of fasting, and sticking to only two meals a day may not be possible for many, especially for those with underlying diseases or medical conditions.

NB: These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.See More: Harvard liver specialist suggests consuming 4 snacks weekly to reverse fatty liver