Former Indian captain Virat Kohli underwent a drastic transformation when he looked in the mirror and did not feel that he deserved to play at the international level with this fitness. For a complete transformation, Kohli had to let go and change his eating habits completely. He remained committed to the diet he was advised of and stayed away from sugary and deep-fried food. A decade later, Kohli is known as one of the fittest cricketers around the world and is credited for the fitness revolution not just on the national side but in domestic cricket as well. But do you know what it takes to get the exemplary fitness levels?
Kohli had started his fitness journey like anyone else does. He tried a few things and just remained consistent like he does on the cricket field.
“When you are figuring out your fitness journey, you are trying to figure out all sorts of things, vitamins, extra hydration, protein, this, that, to a point where you figure out okay this is what works for me. This is the right balance,” Kohli had said in an interview with Star Sports.
“90 per cent of my food is all steamed, boiled. No masala. Only salt, pepper, and lime, that’s how I eat. I am not a big fanatic about the taste of food, I don’t care about the taste. Salads, I enjoy with a bit of dressing. Pan-grilled is good with a bit of olive oil or whatever. No curries, I only eat dal (lentils), but no masala curries. I do, however, eat rajma and lobhiya; as a Punjabi can’t skip them,” he added.
1. Fresh Vegetables:
Given that veggies are crucial for his diet, these should be incorporated into every meal. These can be in the form of:
Stir-fries: Using vegetables like bell peppers, broccoli, snap peas, and carrots. Season with herbs and spices for flavor.
Roasted Veggies: Think of vegetables like Brussels sprouts, asparagus, zucchini, and cauliflower. A drizzle of olive oil, some garlic, and herbs make this a delightful dish.
Raw in Salads: Fresh leafy greens, tomatoes, cucumbers, radishes, and avocados can be mixed with a vinaigrette dressing for a refreshing salad.
2. Coffee:
Kohli can continue to enjoy his two cups of coffee daily. To enhance the health benefits:
Consider using organic coffee beans.
Avoid adding refined sugars. Instead, he can use natural sweeteners like stevia or honey if desired.
Add-ins like a splash of almond milk or oat milk can make the coffee creamier without adding unwanted ingredients.
3. Beverages:
Since he wants to stay away from high-sugar beverages:
Water: Always the best choice for hydration. Infuse with slices of lemon, cucumber, or mint for flavor.
Herbal Teas: Green tea, chamomile, or peppermint tea can be consumed for added antioxidants and relaxation.
Smoothies: A blend of fresh fruits, leafy greens, nuts, and seeds. Opt for fruits like berries, bananas, and kiwi. Use almond milk or coconut water as a base to avoid added sugars.
4. Gluten-Free Carbohydrates:
Apart from the smoothies, sprouts, and salads:
Quinoa: A protein-rich grain that's naturally gluten-free. Can be used as a base for salads or as a side dish.
Rice: Brown or wild rice can be a good addition. It’s gluten-free and can be paired with a variety of dishes.
Oats: Ensure they are certified gluten-free. Oats can be used for breakfast as porridge or overnight oats.
5. Snacks:
To ensure Kohli gets his nutrition even during snack times:
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds can be consumed as they are or added to dishes.
Fruits: Fresh or dried fruits like dates, figs, or apricots. Avoid fruits with added sugars.
Important note: Remember, it's essential for you to consult with a nutritionist or dietitian to ensure that this plan meets all your personal health needs and goals.
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