A Look At Indian Skipper Virat Kohli's Epic Diet Plan

Virat Kohli's tremendous transformation from a chubby teenager to a leading fitness icon would not have been half as impressive but for his diet. After an ordinary showing in the 2012 season of the Indian Premier League, Kohli experienced a mini-epiphany. Understanding that his former lifestyle was not lending itself to consistency in all formats of the demanding game, Kohli set out to make amends the very next day. In addition to training rigorously for an hour-and-a-half every day, he optimized his diet to take his game to a whole new level.

The initial stages of this new lifestyle were very testing even by Kohli's high standards. The following quote of his sums up the sacrifice that this entailed - "For the first two months I felt I wanted to eat the bed sheet when I went to sleep because I was so hungry. I was craving taste. I was craving delicious food".

When the going gets tough, the tough get going. Kohli continued to stick to his guns and started reaping the rewards of his discipline both on and off the field. He claimed - "But then I saw the results. I felt quick around the field. I would wake up in the morning and feel like I had energy".

Being the strong proponent of health and fitness that he is, Kohli does not shy away from spilling the beans on his workout routine or his nutritional intake. In a recent Breakfast With Champions episode featuring Kohli, he provided a breakdown of his typical daily food intake. Let's dissect what equips Kohli with the energy that he displays every time he steps on to the field.

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Breakfast

In order to operate at his absolute maximum capacity throughout the day, Kohli refuels himself every morning with a breakfast rich in proteins, fast and slow carbohydrates, and healthy fats.

#1 Omelette (3 egg whites and 1 whole egg)

Omelettes

: An excellent source of essential proteins

Nutrients and Benefits: Eggs are a great source of high-quality proteins and are rich in vitamins A, B, C, D, E, K as well as minerals such as zinc, iron, and copper. They are considered one of the most "complete" sources of protein as they contain all 9 essential amino acids.

#2 Spinach

Spinach is very low in calories and high in fiber

Nutrients and Benefits: Spinach is rich in various nutrients and antioxidants, which reduce oxidative stress and blood pressure levels. It is low in calories and high in fiber. It is a great source of vitamins A, B, C, E, K and minerals such as iron, calcium, potassium, and magnesium.

#3 Cheese

A small

amount

of healthy fats should be an integral part of one's diet

Nutrients and Benefits: Cheese is a source of healthy fats and proteins. It comprises a whole host of vitamins and minerals such as vitamins A and B, calcium, phosphorous, and zinc. These promote heart and bone health, immunity, brain function, and gut health. They also reduce the risk of cancer and osteoporosis.

#4 Grilled Bacon

Bacon in grilled form is a healthier option

Nutrients and Benefits: There are various schools of thought on the effects of bacon; however, as long as grilled and eaten in moderation, bacon serves various useful purposes. It is a source of high-quality animal protein and fats. It is a high source of vitamin B and minerals such as phosphorous, iron, magnesium, zinc, potassium. Bacon improves mood by lowering stress levels. The omega-3 fatty acids that it contains reduce cholesterol and improve the overall condition of the heart.

#5 Smoked Salmon

Smoked Salmon is a complete source of protein

Nutrients and Benefits: Smoked salmon is a very rich source of dietary protein, which consists of all essential amino acids. It also serves as a good source of fats, providing omega-3 fatty acids which aid in brain function. The iron that it provides helps in boosting metabolism and energy levels. Lastly, B-complex vitamins, vitamin D, magnesium, and selenium also make up its nutrient-rich profile.

#6 Watermelon

Watermelon has a 92% water content

Nutrients and Benefits: Watermelon has a high water content, which keeps you hydrated. Water is essential to transport nutrients to the cells and wastes out of the body. Lack of water in the body leads to dehydration and muscle cramps. Watermelon is a rich source of vitamins A, B, C, and minerals such as potassium and magnesium. These improve heart health, lower oxidative stress and muscle soreness, and help in overall digestion.

#7 Papaya

Papayas reduce the risk of various chronic ailments

Nutrients and Benefits: Papayas are an excellent source of vitamin C. They are also a good source of vitamins A, B, E, K, magnesium, copper, calcium, and potassium. In addition to aiding in muscle movement and digestion, papaya consumption is associated with reduced risk of heart disease, diabetes, cancer, and lower blood pressure.

Snacks and Beverages

While training or in the hotel while on tour, Kohli relies on nut butters and gluten-free bread for snacking and refueling.

Also, read 10 High Protein Snacks That Are Portable And Healthy.

#8 Nut Butters

A very healthy source of fats

Nutrients and Benefits: Nut Butters are a rich source of proteins, healthy fats, fiber, vitamins, minerals, and phytochemicals. These promote cardiovascular health by reducing the risk of coronary heart disease, improve memory, lowers the risk of cancer, promote digestion, and reduce the risk of chronic ailments.

#9 Green Tea With Lemon

Green Tea is one of the healthiest beverages

Nutrients and Benefits: Green tea is loaded with antioxidants and nutrients that promote brain function, fat loss, reduce risk of cancer, promote gut health, improve immune system, improve cardiovascular health, and reduce the risk of various chronic diseases.

Lunch

Similar to breakfast, lunch comprises all 3 macronutrients essential for replenishment and body repair.

#10 Grilled Chicken

Grilled chicken is an abundant source of lean protein

Nutrients and Benefits: Chicken is a great source of lean protein, which means that it has one of the highest protein-to-fat ratios. The zinc in chicken helps maintain a healthy appetite and prevents hormonal imbalances. Phosphorous and calcium keep the bones healthy. Vitamin B promotes heart health and reduces stress. Chicken is also good for children as it contains essential amino acids which help children grow taller and stronger.

#11 Mashed Potatoes

Healthy source of carbohydrates

Nutrients and Benefits: Potatoes are rich in phytonutrients, organic components of plants that promote good health. They are also a good source of vitamins B and C and minerals such as potassium and magnesium. Potato consumption helps to regulate blood pressure, reduce stress, improve brain health, promote digestion, and improve bone and skin condition.

#12 Green Vegetables and Spinach

Green, leafy vegetables are one of the healthiest foods

Nutrients and Benefits: Green vegetables have a never-ending list of benefits associated with them. They are high in antioxidants such as vitamins A, C, K. They are also rich in minerals such as potassium, iron, and magnesium. In addition to various other benefits, green vegetables improve metabolism, are a great source of natural fiber, protects skin and eyes, elevate mood, and keep us hydrated.

#13 Red Meat

A healthy form of red meat

Nutrients and Benefits: Red Meat, when eaten in moderation and from reliable sources, is very nutritious. It is a rich source of B-complex vitamins, vitamins A and E, omega-3s, iron, zinc, selenium, and iron. These healthy proteins, fats, minerals, and vitamins promote healthy body and brain function.

Dinner

Compared to breakfast and lunch, the total macronutrient intake during dinner comprises a much higher percentage of proteins relative to carbohydrates and fats.

#14 Seafood (Boiled or Grilled)

Nutrients and Benefits: Seafood consumption has a whole host of benefits. Seafood is a great natural source of vitamins such as B-complex vitamins, vitamins A, D. It is protein-rich and provides essential omega-3 fatty acids. This nutrient-rich makeup helps boost brainpower, promotes heart health, improves immunity, and is good for the joints.