Everybody is talking about Aamir Khan’s incredible transformation from fat to fit for the movie Dangal. In fact, this transformation has got many of us wanting to follow in his footsteps, too. Who wouldn’t want to lose nearly 25 kilograms in 6 months – an impossible feat in itself – and end up with the pectoral muscles of a Greek God? Naturally, the first thing to do would be to track down the magician who altered Aamir’s diet to help achieve this look. Dr Nikhil Dhurandar, Professor and Chair for Department of Nutrition at Texas Tech University and former president of the Obesity Society, talks about what Aamir’s dietary needs were, and he has even shared with us Aamir’s daily dietary sheet. “Aamir Khan had a very specific requirement,” explained Dr Dhurandhar. “He needed to lose body fat and, at the same time, gain big muscles. This is not easy to accomplish and hence was of great interest to me. Mr Khan was truly outstanding in following his diet regimen.” “All the same,” added Dr Dhurandhar, “Mr Khan’s diet was developed to match his particular needs and also, to some extent, his likes and dislikes. In addition, the diet changed from time to time to meet new needs.”  

Aamir Khan’s Dangal Diet Plan

Note: All weights mentioned are before cooking.  

01 aamir khan dangal diet

  Additional info
  • Isabgol to be had every night before bed at 8pm.
  • Total 5 teaspoons of oil in a day.
  • Black tea without milk / sugar.

This Is a Safe Diet Plan

As is evident from this diet chart, Aamir’s diet seems neither unbalanced and overloaded in proteins nor one which robs him of valuable nutrients. In fact, this diet seems positively doable. The small meal portions are compensated by the frequency of each meal. And while there is also some concern being voiced in the media about whether six months is too little time for such a big weight loss target, celebrity dietician Naini Setalvad assures us that this is not the case. “It’s my belief that it is always safe to lose 2-3 kilos a month,” says Naini. “Slow and steady wins the race. In this process, there won’t be any side effects if the meal plan contains all the food groups (proteins, fats and carbohydrates) along with plenty of water, three main meals and two light snacks. Add vitamins, if needed, after taking a blood profile and consulting with your physician. It is important to get increased energy, better mood and good health for life, so lose the weight gradually. Just like Aamir Khan himself says in an interview, ‘It is very unhealthy to put on and lose weight this fast.’”  

Let’s Talk Fitness Foods

Keeping long-term interests in mind, Naini recommends a balanced diet to not only help attain the desired target, but maintain the weight loss too. After all, it’s the maintenance part of it that most people struggle with. “A diet which contains at least 40 percent of vegetables can help achieve such a transformation,” she said. “The rest of your diet should be divided equally into 20 percent protein, 20 percent fat and 20 percent carbohydrates. I strongly suggest that any food which is part of your diet should be seasonal and regional, and all three main meals should have some vegetables. The rest of the daily diet should contain grains, proteins and fats. In India, your healthy grain options include whole wheat, rice, bajri (pearl millet), juwar (sorghum), rajagiri (amaranth) and ragi (finger millet). Go in for proteins like dals, sprouts and pulses, paneer, tofu, curd, peas, cheese, chicken, fish. Try fats like ghee, coconut, mustard oil, extra virgin olive oil, pumpkin seeds, almonds, cashew nuts and walnuts. Given the organic nature of the diet and low dependence on meat, this is a transformation which even vegetarians can attain”, suggests Naini. So, grab your multi-vitamins and your isabgol, hit the grocery store for some heavy-duty shopping and get going on your route to transformation.


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