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23 January 2017Last updated
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The secrets of the Bollywood diet

Want to lose 6kg in six weeks without feeling hungry? Health and lifestyle expert Liz Jarvis shares the diet secrets of three of your favourite Bollywood stars, plus an easy-to-follow healthy eating plan that will help transform your shape – and your lifestyle

By Liz Jarvis
27 Mar 2015 | 12:00 am
  • Jacqueline Fernandez.

    Source:Getty Images Image 1 of 6
  • Aishwarya Rai Bachchan.

    Source:Getty Images Image 2 of 6
  • Deepika Padukone.

    Source:Getty Images Image 3 of 6
  • Bollywood fruit salad.

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  • Low-fat chicken korma.

    Source:Shutterstock Image 5 of 6
  • Easy pizza.

    Source:Shutterstock Image 6 of 6

Jacqueline Fernandez

Jacqueline, 29, star of Vicky Singh’s new romantic thriller Roy, starts her day with an hour-long workout.

She divides her meals into three portions – carbs, proteins and vegetables. She’ll have fresh fruit and boiled or scrambled egg for breakfast and she also makes home-made ‘nutri-balls’, combining dry fruits, nuts and seeds into balls, which she eats as snacks when she’s travelling. She’s also a big fan of lentils and grilled fish and vegetables, but she’s also a believer in the old adage that a little of what you fancy does you good.

“Generally, I’m not too strict with my diet,” she says. “If I want to eat chocolate or pizza, I do. Even when I cheat, I keep it healthy. If I want to have pizza, I’ll go to a good restaurant where you can ask for your choice of vegetables with a thin crust. At times, I enjoy a bit of cake or dessert. Also, when I’m travelling, I make it a point to walk. I don’t get into a car or cab easily. There are smart ways to stay fit.”

Aishwarya Rai Bachchan

At 41, Ash is looking more gorgeous than ever, and is set to make a return to the big screen with her role in director Sanjay Gupta’s Jazbaa.

After the birth of her daughter Aaradhya in 2011, the former Miss World turned Bollywood star decided to enjoy being a new mum rather than rush into losing the baby weight. Yet just over a year later she was back to her pre-pregnancy shape.

Ash is very particular about her diet and sources close to her say she stays away from junk, fried or fatty foods, her preference being for boiled vegetables, fresh fruits and juices.

She chooses brown rice over white rice, and includes plenty of fruit and leafy green vegetables in her diet.

Deepika Padukone

We love Deepika, 29, for her sensible approach to eating: “It’s not about how much you eat, but how healthy you eat,” she says. The star of new comedy Piku doesn’t believe in skipping meals or starving in order to get a lean frame.

Her diet is balanced with a healthy mix of carbohydrates and proteins, and she always ensures she drinks plenty of water.

She usually starts her day with fruit, then for lunch she’ll have a bowl of dal, vegetables, one chapatti with chicken or fish. For dinner, she’ll eat a salad. If she decides to have masala dosa for breakfast she’ll steer clear of the potato filling.

Deepika played badminton when she was at school and personal trainer Yasmin Karachiwala introduced her to pilates and stretching exercises, which she includes in her daily routine.

Want to look fit and fabulous like your favourite Bollywood star? Here’s a diet plan to get you started

Breakfast

Choose one of the following every day (approx 250 cals):

Dosa delight Mix chopped spinach with 200g mashed paneer, chopped ginger and chillies. Heat a non-stick pan and spread a large ladle of dosa batter evenly. When golden brown, add the spinach mixture, fold over and remove from heat. Serve with 1 small glass of fruit juice.

Masala egg white omelette Whisk 1 egg white with 1 tsp of water; add chopped chillies, ginger, turmeric powder, coriander as desired, plus half a chopped onion. Spray a pan with fat-free oil and coat the pan with the egg mixture, heating gently until cooked through and golden brown. Serve with 1 slice of wholemeal toast with 1 tsp low-fat spread, 1 grilled tomato, plus 1 small glass of fresh fruit juice.

Bollywood fruit salad 50g soft fruit (such as strawberries, blackberries, blueberries, apricots) mixed with 1 sliced banana, topped with 1 tsp honey and fresh lime juice. Serve with 1 small glass of fresh fruit juice.

Dinner

Choose one of the following every day (approx 500 calories):

Indian-style steak with sweet potato mash (serves 4)

Mix 1/4 cup of your favourite curry paste with lemon juice and freshly ground black pepper. Score 4 fillet steaks on both sides. Rub with the curry marinade. Grill until cooked to your preference then leave to rest for 10 mins. Boil 2 large sweet potatoes in salted water until soft. Drain, peel and mash the potatoes and mix with 1 dessert spoon of low-fat spread. Season with freshly ground black pepper. Garnish the steaks with fresh herbs and serve with the mashed sweet potato and salad.

Fish and chips (serves 4)

Preheat the oven to 200°C. Brush 4 pieces of salmon with a mixture of fresh lime juice, fresh ground chilli and black pepper. Wrap in foil and place on a non-stick baking tray. Parboil four peeled potatoes and cut into thick wedges. Toss the potatoes in 1 tsp olive oil and season with black pepper and salt. Place in an oven-proof dish. Bake salmon and chips for 20 minutes until the potatoes are golden brown. Serve with tomato sauce and salad.

Low-fat chicken korma (serves 4)

Heat 2 tsp olive oil in a pan. Add 1 chopped onion and sauté for 2 minutes. Add 425g sliced chicken fillets. Stir in 100ml single cream and 4 tbsp korma paste. Cover and simmer for 20 minutes until chicken is cooked through. Scatter with almonds (optional). Serve with 3 tbsp each of cooked brown rice and leafy green vegetable, and 2 poppadoms per person (optional).

Plus any of the following:

Fruit salad made from 1 apple, 1 pear, 1 orange and handful of grapes. Or a bowl of raspberries and 1 chopped nectarine.

Lunch

Choose one of the following every day (approx 250 calories):

Light bite Mix 1 can of fish or 1 sliced grilled chicken breast with chopped chillies, ginger, ground black pepper and lemon juice. Serve with salad with 1 tsp of low-fat dressing and half a piece of naan. For a vegetarian option, use 1/2 cup of cooked lentils and 30g paneer.

Spicy courgette Dice 1 courgette into 1cm pieces, spray with olive oil and season with black pepper and a pinch of salt. Grill and then mix with lemon juice, 1 tsp chillies, 30g paneer, a handful of fresh mint, 30g cooked puy lentils and 1 slice of watermelon.

Easy pizza Preheat the grill to medium. Slice 1 small baguette in half and spread with tomato sauce. Top with sliced low-fat cheese, add freshly ground pepper and grill until the cheese bubbles. Garnish with chopped basil.

Plus any of the following:

1 banana, 1 apple, 2 satsumas or clementines, plus 1 pot of low-fat yogurt.

Healthy snacks

Choose one of the following every day (approx 150 calories):

Nutri-balls Mix 15g each of sesame seeds and ground nuts with 140g peanut butter and 1 tbsp honey. Shape into bite-size balls and place on a plate covered with greaseproof paper. Refrigerate for 30 minutes or until the balls become firm. One ball is about 80 calories, so you can have two of these a day if you like.

Or 40 pistachios

Or 2 pieces of your favourite chocolate

Treats

Choose 1 of the following every week:

Wholewheat pizza, preferably vegetarian

Or One cupcake or a slice of cake

Or 2 scoops of ice cream, drizzled with maple syrup or honey.

Tip  Aim to take some form of exercise for at least 30 minutes every day. Walking briskly, yoga, playing badminton or swimming will all do wonders for your fitness levels and help you tone up, too.

Essentials

  • Have 200ml of skimmed milk or two small pots of plain low-fat yogurt every day for enough calcium. Children under two should have full-fat milk. Those over two can have semi-skimmed, and those over five can have skimmed. Children should also snack on yogurt and cheese.
  • Drink at least eight glasses of water a day – that way you won’t mistake thirst for hunger. Plus, water will give you a clearer complexion.
  • You can eat unlimited fresh salad and vegetables on this diet to fill you up – the greener and leafier, the better. But stick to low-fat versions of dressings and mayo.
  • Go for foods that contains 3g of fat per 100g.
  • While on this diet, take a mineral supplement and a multivitamin every day.
  • Never be tempted to skip a meal. This is about sensible weight loss.

Always seek medical advice before starting a diet

By Liz Jarvis

By Liz Jarvis