Fitness Trainer Reveals: For many people trying to lose weight, the hardest part is not exercise—it’s food. More specifically, it’s the fear of giving up the foods they have grown up eating. Traditional diets are deeply tied to culture, family, and daily routine, making drastic dietary changes difficult to sustain. Challenging this common belief, fitness trainer Kagivan Prabaharan has shown that weight loss does not require abandoning cultural food habits. By making smart modifications to his Tamil diet, he successfully lost 22 kilograms and now proudly sports well-defined six-pack abs.
Kagivan recently shared his transformation story on Instagram, along with a powerful message that resonated with thousands. “I didn’t stop eating Tamil food. I stopped eating it like I was trying to stay overweight. 50 lbs heavier vs. six-pack. Same culture, different system,” he wrote. His approach highlights a key truth in sustainable fitness: it’s not about eliminating foods, but about changing the system around how you eat them.
Why Traditional Diets Are Often Blamed for Weight Gain
South Indian meals, especially Tamil cuisine, are often labelled as “too carb-heavy” for weight loss. Rice, sambar, rasam, poriyal, and curries form the backbone of everyday meals. Many people assume that to lose weight, they must completely remove rice and other familiar foods from their plates.
However, Kagivan explains that this mindset is flawed. According to him, carbohydrates are not the enemy, especially for people who train regularly. Carbs play a crucial role in:
- Providing energy for workouts
- Supporting muscle building
- Aiding recovery after training
The real issue, he says, is portion size, lack of protein, and calorie-dense combinations, not Tamil food itself.
Three Key Changes Kagivan Made to His Tamil Diet
1. Portion Control, Not Food Elimination
Rice remains a staple in Kagivan’s diet, but the quantity has changed significantly. Instead of piling his plate with large servings, he reduced the portion size and balanced it with other nutrients.
“Carbs are essential for building muscle, training, and recovery—especially when you’re busy burning fat,” he explained. Rather than cutting rice out completely, he learned to eat just enough to fuel his body, without excess.
This approach makes weight loss more realistic and sustainable. By controlling portions:
- Blood sugar levels stay more stable
- Calorie intake is reduced without extreme restriction
- Cravings and binge-eating tendencies are minimised
For those following a Tamil or South Indian diet, this means you can still enjoy rice daily—just in moderation.
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2. Making Protein Non-Negotiable
One of the biggest gaps in traditional Tamil meals is protein. While the diet is rich in vegetables, lentils, and spices, it often falls short in providing adequate protein, especially for those trying to lose fat or build muscle.
Kagivan addressed this by making protein a mandatory component of every meal. He added:
- Chicken
- Fish
- Greek yoghurt
- Tofu
By doing so, he ensured that each meal supported muscle maintenance and fat loss. Protein plays a critical role in:
- Keeping you full for longer
- Reducing unnecessary snacking
- Preserving lean muscle while losing weight
This single change, according to Kagivan, made a massive difference not just to his body composition but also to his energy levels throughout the day.
3. Tweaking Curries for Better Nutrition
Not all curries are equal when it comes to weight loss. Kagivan carefully evaluated which dishes truly added nutritional value and which were simply high in calories without providing lasting satiety.
He chose to include vegetable-rich, fibre-dense curries such as:
- Keerai (leafy greens)
- Beetroot-based dishes
These options are low in calories, high in fibre, and excellent for digestion. On the other hand, he reduced or eliminated dishes like paruppu (dal-heavy preparations) and katharikai curries that were cooked with excess oil or didn’t keep him full for long.
The idea wasn’t to label foods as “bad,” but to prioritise dishes that offered better volume, fibre, and micronutrients per calorie.
Same Culture, Smarter System
What makes Kagivan’s transformation inspiring is its practicality. His journey proves that cultural foods do not need to be abandoned for fitness goals. Instead, what matters is:
- How much you eat
- How often you eat
- How well-balanced your meals are
By adjusting portions, increasing protein, and choosing nutrient-dense preparations, he created a system that worked for his body and lifestyle.
He also emphasised that his clients have achieved similar results by following the same principles—without feeling disconnected from their food traditions.
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A Sustainable Lesson for Anyone on a Weight Loss Journey
Kagivan Prabaharan’s story serves as a reminder that long-term weight loss is not about extreme dieting or chasing trends. It’s about understanding your body, respecting your culture, and making informed choices.
For anyone struggling to lose weight while sticking to traditional Indian or Tamil food, his journey offers hope and clarity. You don’t need to fear rice, curries, or home-cooked meals. With the right structure and mindset, the same food that once contributed to weight gain can become a powerful tool for transformation.
In the end, fitness isn’t about rejecting who you are—it’s about evolving how you live. And as Kagivan proves, same culture, different system can make all the difference.
