How is it possible to lose 15 kilograms in such a short time without starving? Is the secret in diet, training, or discipline? The internet has been flooded with the training and diet that Luka Dončić supposedly used to lose weight.
Slovenian basketball ace Luka Dončić has shown something this year that requires not only strong muscles, but also extraordinary willpower – he transformed his body, lost weight, improved fitness, and reaffirmed that mental strength drives physical transformation.
A change that didn't come overnight
At 120 kilograms, he decided: enough is enough. Within three months, the scales stopped at 105 kilograms. No extreme diets, no dangerous methods – just with consistent nutrition plan, smart training and a solid mental attitude.
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He didn't look for shortcuts, but built habits that brought long-term results.
This approach can be adapted to anyone. The key is to understand the basics – food as fuel, movement as routine, and discipline as foundation.
Clear dietary rules
It wasn't about hunger. It was about balance. Dončić's diet was based on nutrients that give the body strength, muscle support, and metabolic stability. The system was similar to a time-restricted eating regimen (called autophagy) – meals were spaced out between 12 noon and 8 pm.
Example of a daily menu:
12:00 – first meal
– proteins: chicken, eggs, tofu, tuna
– fats: avocado, olive oil, seeds
– vegetables: salad, stewed or in soups
4:00 PM – snack if needed
– yogurt with flax/chia seeds
– a handful of nuts
– hard-boiled egg
19:30–20:00 – dinner
– protein + complex carbohydrates: quinoa, whole grain rice
– steamed vegetables or fresh salad
He avoided:
– sweet fruit (maximum 1–2 servings per day)
– overeating
– alcohol
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Workout that burns fat and builds strength
Dončić's training plan was a combination of functional training, conditioning, and sports skills. The focus wasn't on weight loss, but on strength, speed, and endurance.
A training week modeled after Luke:
– Monday: Running (intervals or longer run)
– Tuesday: Strength exercises (at home: push-ups, plank, sit-ups)
– Wednesday: Rest or yoga
– Thursday: Interval running
– Friday: Core stabilization + mobility
– Saturday: Running
– Sunday: Active rest – nature, walking
Each exercise was performed in 3 rounds of 10–15 repetitions. Time? Up to 30 minutes. Effect? Maximum.
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Supplementing for success: hydration and nutritional supplements
Without adequate hydration, the body does not function optimally. Luka consumed 2 to 3 liters of water daily and used supplements that support regeneration and performance:
– magnesium before bed
– omega-3 fatty acids
– protein shake as needed
It wasn't a miracle diet, it was a miracle of discipline
The results he achieved didn't come by chance. Every pound he lost was the result of thoughtful decisions, perseverance, and a clear goal.
Minus 15 kilograms, plus energy, speed and strength – and without sacrificing life. The plan he used can easily become a tool for others. All it takes is a decision.
