8 things to learn from Virat Kohli's diet and how they can transform health

In 2018, while touring South Africa, cricketer Virat Kohli faced health issues like severe acidity and increased uric acid levels, and there was calcium depletion from his bones, causing weakness and leading to discomfort, and that was the turning point of his fitness journey, when he decided to eliminate meat from his diet and become a vegetarian. Since then, there has been talk in the fitness world about how one can be so fit with vegetarian food, and everyone is keen to learn his diet practices. What one fails to understand is, every individual is different, and their nutritional needs vary depending upon the kind of activities they are involved in. Here we have curated a list of eight things one can learn from Virat Kohli's diet and how they can transform health in the long run.

Ever since he has quit non-vegetarian food, he leans toward a plant-forward diet, which is rich in veggies, fruits, and whole grains. Having this kind of meal helps reduce inflammation, improves gut health, and enhances endurance and energy levels.

His meals are typically boiled or steamed and simply seasoned with pepper, salt, and lemon juice and he mainly eats rice dishes, lentils, and a variety of greens.

As per his interviews, he pays a lot of attention to his daily water intake and overall hydration. It is said that staying hydrated keeps your skin healthy, joints lubricated, and brain alert, improving focus and mood.

As per his interviews, he prefers early dinner and keeps his meal timing consistent. It is said that early dinner and disciplined dinner timing help improve digestion, sleep quality, and help maintain a lean physique. According to celebrity nutritionist Rujuta Diwekar, one should aim to wrap up the main dinner between 6–7 pm (or at least have a token/light meal by then) so your body gets enough time to digest before sleep. She also emphasises a wholesome evening meal/snack between 4–6 pm to stabilise energy and appetite, which makes an early dinner much easier.

As per his video interview, he swears by a no-sugar shake made with protein powder, banana, milk, and water. This zero-sugar drink keeps him active and energetic throughout the day. Milk is a rich source of calcium and other minerals and bananas are rich in potassium, which helps regulate blood pressure, support heart health, and prevent muscle cramps. The natural sugars in bananas (glucose, fructose, and sucrose) provide a quick energy boost, making them perfect pre- or post-workout snacks.

When it comes to eating out, he loves pearl barley risotto at his restaurant One 8 Commune, which is a healthy main course dish made with barley, mushroom cream, truffle oil, parmesan, baby cress, and fresh herbs. Barley is a grain which is rich in dietary fiber, especially beta-glucan and helps lower cholesterol levels, supports healthy digestion, and keeps you feeling full for longer. Barley is also packed with vitamins and minerals like magnesium, selenium, zinc, and B vitamins that promote heart health, boost immunity, and support metabolism.

It's a unique sandwich that Virat makes with Marie Lite biscuits along with homemade malai, which is best served refrigerated. It is said that homemade malai is any day better than store-bought ones and it is rich in healthy fats that provide lasting energy, support hormone balance, and promote glowing skin. Malai is also a good source of fat-soluble vitamins like A, D, E, and K, which are essential for bone health, vision, and immunity. As per experts, it contains natural lactic acid, which nourishes skin.

He is a rajma chawal fan too, which consists of rajma (kidney bean curry) served with steamed rice (chawal). It’s hearty, flavorful, and deeply satisfying. Rajma is a rich source of plant-based protein which supports muscle growth and repair. It is also rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. Additionally, rajma is low in fat and packed with antioxidants, which help reduce inflammation and protect against chronic diseases.

All Images Courtesy: istock and Instagram/viratkohli

Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.