Health 360: Virat Kohli's Fitness Revolution - From Mono Diet To Black Water

I think it's it's fitness is a very integral part of your success and the way he's changed his lifestyle to be what he is today. I mean, that's, that just tells you that the example that is setting to the to the others. I love batting, I'm working hard at cricket, but how can I improve? How can I get better? What can I add to my game? And then the whole fitness thing struck me and it came to me. And actually, I'm grateful for the fact that the game also moved simultaneously. I saw myself in the mirror and I was like, you can't look like that if you're an international cricketer. Fitness. Virat Kohli's fellow cricketers speaking in glowing terms about his extraordinary dedication to fitness, which has revolutionized not only his own game but also set a new benchmark in Indian cricket. He's hailed as a torch bearer of a fitness first approach, with teammates admiring the discipline and intensity he brings to his training regimen. From early morning gym sessions to a meticulously clean diet, police commitment to peak physical condition is nothing short of inspiring. Well, as he hangs his boots in Test cricket, we thought it would be a good time to reflect back on Indias top notch athlete, one of the fittest cricketers that the world has ever seen. This is our free 60. I'm Siha Murtha. Virat Kohli's food habits have been the talk of the town. Just about everyone wants to know what exactly is the mono that very often follows on and off, and how was that key in keeping him in shape? Is a report. Imagine eating the same type of food, the same food, day after day, every single day. Boring. Think again. If this kind of a diet gives you a fitness levels of athletes like Virat Kohli, of course with the work put in, exercise and a regulated disciplined lifestyle, would you try it? You know I was like how the hell are you going to continue like this if you don't take care of yourself? Boom. From next day onwards, I just change everything about my diet to look at the fitness level of Virat Kohli. You know this protein shake. Don't ever go with Virat Kohli to a buffet because you look at your plate and think you're committing a crime. Welcome to the world of mono diet or monotrophic diet, a type of diet that is currently trending. Not just Kohli. A dozen and more celebrities swear by it. Victoria Beckham and Anushka Sharma, Matt Damon and Sunil Chetri have spoken about eating one type of food per meal or even per day. So what are the benefits? No complicated meal planning, no calorie counting and no confusion. And of course, weight loss. Mono diets limit the calorie intake and may boost the metabolic rate to go higher, which leads to weight loss in the short term. I have so much energy. I can do gym sessions in between. I can do 10 games in such a short span of time with each game at high intensity and I never experienced anything like that before. I had no stiffness in my body, I had no niggles, I had no problems in recovering, no stomach issues, nothing at all. Then I was off dairy as well, you know, raw dairy and meat, and I was like, this is unbelievable. I could never imagine that changing my diet would help me in such a massive way. The concept is based on digestive simplicity, which is the idea that the body processes single foods more efficiently when it doesn't have to deal with the complexity of digesting mixed meal. And joining us right now for that conversation is Pooja Malhotra, well known nutritionist. Thank you for your time. You know, I want to begin by asking you. And this is what many people would think. I thought the same. And how boring can it get to eat the same thing day after day? Is it something that you would recommend to most people? Who would you recommend it to? I completely agree that eating the same foods day after day can be very boring, though. Like everything else, it has its own pros and cons, though I believe there are more shortcomings than advantages. Firstly, eating the same food day after day can result in nutrient deficiencies as well as excesses. Eating a variety of diverse foods can provide a variety of nutrients as well as antioxidants and other beneficial stuff. Also, a repetitive diet is very limiting and can adversely affect your gut microflora and in turn your immune system. Whereas A diverse diet helps to strengthen your immune system. Also. I want to ask, you know this type of a diet pattern really a monotrophic diet? Would it not deprived one of essential nutrients that actually a variety of food items can provide? Yes indeed. Eating the same foods day after day can result in nutritional deficiencies as well as excesses. Compromise your gut microflora as well as your immune system. However, following a repetitive pattern, not repetitive food wherein you vary your vegetables, your lentils, protein source, your grains on a day-to-day basis, using a variety of herbs and seasonings can help you prepare varied diets that are nutritionally adequate. In fact, this is what most people do. It not only helps to take care of boredom, but also ensures nutritional adequacy and helps develop healthy and sustainable eating habits. All right, since we're talking about Virat Kohli's diet, here's what he's often spoken about. Here's what he follows. He follows a plant based vegan diet devoid of meat. That is something that he's spoken about. And why left meat? Also, one would ask, what about the protein intake? Isn't animal protein extremely important? And that too for an athlete. Telling you more One of the top notch athletes of our time, Virat Kohli makes news on the field as much as he does off the field. His vegetarianism has been a topic of interest for a while, mainly because of questions about his protein intake. Kohli has followed a plant based high protein diet since 2018. It is rich in plant based proteins such as lentils, legumes, tofu and quinoa. These foods supply essential amino acids for muscle repair and growth, supporting his intense training and quick recovery. He also goes easy on fat and his carbs are simple. The golden rule Avoid all kinds of oily, deep fried, spicy and rich food. Plant based diet has been endorsed by by Sunil Chetri too. The enthusiasm that we see when me and him talk about me, just because of the results we are getting. There's no agenda here, there's no advertisement. I said I don't say anyone to turn vegan or whatever. Somebody asked me. I tell them that this is what I'm feeling. If you want to try, if you want to, you can try. Keep it simple. Boiled with minimal seasoning, this reduces unnecessary calorie intake and inflammation, helping maintain a lean physique and optimal body fat percentage. Doctor Anjana Kalia, Ayurvedic, Dr. nutritionist from the Bloom Clinics is now joining us. Thank you so much for your time. Now I ask you this question from the point of view of Kohli being an athlete. Is this plant based vegan diet really good enough? Many would ask what about protein requirements? Is that really met through a vegan diet? Can enough protein be provided by a vegan diet? I believe if someone is vegan or someone is on a plant based diet has to include a variety of foods which indirectly helps in aiding the digestion, helps in absorption of nutrients better. Because these plant based foods will not just give the basic protein requirement but they will also give us our fibre, they will also give us our water which indirectly will help us aiding our digestion. And we know proteins are constituted of amino acids and nine essential amino acids have to be combined in our food in different varieties so that we can get the best benefit of proteins, which is growth and repair of the body. You know, I want to ask you what about nutrients that are typical vegan diet will not have iron, for example, B12, calcium. Because vegan diet also actually means no dairy, isn't it? We can include more of pulses like Bengal gram like kidney beans. We can include more of nuts and seeds like almonds, walnuts. We can include pumpkin seeds, we can include chia seeds. Even ragi flour is a very good source of protein. So we can include ragi flour in our diet. We can enhance iron absorption by adding vitamin C post our meals. So if we add vitamin C post our meals, it helps in absorption of our iron in the food. If we talk about calcium, so calcium can be had from various plant proteins like sesame seeds is a very good source of calcium. Nuts like almonds is a good source of calcium. Ragi flour again has a good source of is a good source of calcium. We can include tofu, we can include tempeh, we can include fortified plant milks, we can include makhanas. These again, will help us give our basic requirement of a calcium for our body. All right, So clearly from what you're saying, it's like a vegan diet is OK. For an athlete like Virat Kohli, an animal protein is not something that is an absolute must. While he gets his protein source from the other food items that you just mentioned. I'm going to thank you Doctor Kalia for joining in. Right, so we've spoken about what he is eating, but what about what Virat is drinking now? It doesn't seem to be hydrating with the regular water. He's spoken about the importance of hydration in the past. He seems to be drinking something which is black in colour, often seen with a bottle of black water. Well, if you're thinking what that black water really is, this report is for you. Virat Kohli has often been seen carrying distinctive black bottles during matches, training sessions and even while travelling. So what's this black water that Kohli among a dozen and more celebrities, Malaika Arora and Urvashi Rautela are sipping? I have been so excited about this black water. This is not ordinary water, but rather black alkaline water, a premium health beverage that has gained considerable popularity, particularly among celebrities and athletes. Well, it's nothing but an alkaline solution that contains more than 70 minerals that help improve digestion, metabolism, agility, boosts immunity, reduces aging, and much more with its pH level above 8. Black Water is infused with fulvic acid, a naturally occurring organic compound in soil, plants, and water that give it a dark color. Talking about its taste, black water just tastes like regular water unless it is flavored. However, one may get a slight metallic or chalky after taste. Benefits of drinking black water include improved digestion, reduce blood viscosity, slow aging, control blood glucose levels, detoxify the body, improve skin health and curtail bone density loss. One drawback? The cost. Black water can be expensive with some brands costing upwards of rupees 3 to 4000 per litre and Pooja Malhotra is with us again. Pooja, you know, I want to ask you this is black alkaline water that he seems to be drinking. There is a lot of curiosity behind this product, you know. Tell us a little more about it. Virat Kohli is often seen drinking a black colored liquid which is actually alkaline water with a pH of eight or nine which is slightly higher than the pH of regular water which is neutral and has a pH of seven. Alkaline water also has some minerals like calcium, magnesium, and potassium, which regular water does not have. There are various claims about the health benefits of alkaline water such as it results in better hydration, improved metabolism, improved digestion, energy levels, and skin health. It helps to slow down aging as well as bone loss, and it may even help fight acid reflux and some kinds of cancers. You know, the thing here is that this is a very expensive product. Is it really worth all the hype? Alkaline water is certainly very expensive, often 5 to 10 times the cost of regular water, if not more. Also, the health claims are based on a relatively few short term studies and more research and long term studies would be required to establish its health benefits. Also, all these benefits can be obtained from a nutritionally adequate diet, adequate sleep and adequate hydration using water and other electrolyte based healthy beverages. So keeping its cost in mind, it's certainly not worth the hype. You know who Would you really recommend this this product to? Regular people. Do you think regular people should be drinking it? Is it important? Is it such a necessity? I wouldn't recommend buying it under usual circumstances because alkaline water can be easily prepared at home. There are some contraindications to the use of alkaline water. For example, people on certain medications, specially proton pump inhibitors, should discuss with their doctor before consuming alkaline water less it may interfere with the action of the medication screen. Discipline and sincerity. That really sums up Kohli's fitness regime in just one way. It will be telling you more about what his fitness schedule looks like. Virat Kohli's name has become synonymous with intense determination, complete concentration and athletic abilities during cricket matches. The transformation of King Kohli into a top global athlete emerged from Virat Kohli's workout routine that has shaped his masterful batting abilities while enhancing his rapid fielding skills. I thought, OK, I love batting, I'm working hard at cricket, but how can I improve? How can I get better? What can I add to my game? And then the whole fitness thing, you know, struck me and it came to me and actually I'm grateful for the fact that the game also moved simultaneously. You know, we, we had a kind of a template that was followed around the world. Kohli does what is known as HIIT. High intensity interval training, helps Kohli's routine. These are short bursts of targeted high intensity workouts with brief recovery periods. These are fantastic from the point of view of boosting cardiovascular fitness, improving speed and agility, and burning fat. I started working on myself in 2012, midway after the IPL. About 2013 is the time that I became too lean. 2014 I continued like that then 2015 onwards. Mr. Shankar Basu was the Indian team trainer and worked in RCB as well. He introduced me to Olympic lifting and you know speed, strength and power, endurance and these kind of things and I had never experienced that before and he because I trusted him, he had worked with me for eight years. He said trust me, just give this a go and you will see wonders happening with your body. Most common HIIT workouts include Sprint drills, agility ladder work and battle rope exercises. Kohli incorporates stretching, mobility work and cold showers for muscle recovery and injury prevention. Virat Kohl's agility on film is highly impressive. That is because he follows A consistent cardiovascular fitness regime and high intensity intervention. Let's breakdown. What is this strength training? As we all know, squats, lunges, deadlifts which all these promote overall strength of the body. Next comes high intensity interval training. Short bursts of intense workouts followed by brief recovery periods help improve cardiovascular fitness, speed and agility. Examples for this include spring drills, agility ladder work and battle of exercise. Kohli trains five to six days a week, dedicating 4 to 5 hours daily to a mix of gym work, skill training and recovery routines. His sessions focus on both compound and isolation exercises, combining strength, speed and endurance training. Well, its not just his dedication to fitness, its also the other things that he does throughout the day that makes him the athlete that he has. Its sleep. Its the need for digital detox, mindfulness and meditation that Virat Kohli has practiced and spoken about just so often. He seems to be doing all of these things just so right. These are some non negotiables of Virat Kohli. Here's more on how. Like I said, he seems to be doing just about everything right when it comes to his health. His lifestyle What makes Virat a winner? The top athletes, clean and disciplined lifestyle is what makes him one-of-a-kind. From steering clear of detrimental indulgences to remaining consistent with his structured schedules, Kohli's discipline has been an inspiration for many. Apart from a strict diet to his workouts, Kohli has set the benchmark very, very high. His commitment to a full 8 hours of sleep is non negotiable. The cricketer prioritizes rest, believing that sleep is something people can control. He's often spoken about the importance of meditation and mindfulness that helps him navigate through as far as his mental health is concerned. We need to practice silence still the toxic thoughts of the mind. Meditation is extremely important for them. We move from the mind to consciousness, in which we activate the intellect, the tool of discrimination. Without meditation, life will be full of confusion. But meditation leads to contemplation, to illumination, to realization. Realization of the truth make meditation a daily practice. He's emphasized on the need for digital detox. He once spoke about being lucky that he didn't grow up in an era where kids had poems. Some people like to watch videos, like through and through, what they want to do, how they want to do it. For me, it doesn't work that way. If I want to see something, I'll be like for a few videos and that's it. So I I completely understand the inclusion or involvement of technology or the betterment of the game, but I think the technology, when it is not aligned to a goal, it can be quite distracting. Something that I've experienced a lot through my main career as well because I've been pretty much in the thick of things for a long period of time. Luckily, I I was born in a time where I didn't grow up with this thing in my pocket. So me to just keep it on the side is pretty easy. Hence I don't engage and post a lot these days. And Doctor GC Khilani Chamberson, PSRI Institute of Pulmonary, Critical and Sleep Medicine is joining us is someone who has often spoken about the need for adequate sleep and how that is linked to our overall well-being. Thank you for your time. Doctor Virat Kohli prioritizes sleep. His wife actor Anushka Sharma has spoken about the fact that this is a non negotiable for him. 8 hours of sleep. But we see that a lot of times, you know, people seem to be overlooking the problem of sleeplessness is least spoken about. Well, how does prioritizing sleep have an overall impact on your fitness? I do understand that better results of your own workouts if you sleep well. So, sleep is essential for our normal health. It leads to rejuvenation of our mind and body. Also the skeletal muscle rejuvenation takes place during sleeps. Beside that the brain metabolites get cleared during sleep. So it is very important to have a good sleep to have performance on the next day, which includes the mental performance, our cognition, our skeletal muscle performance, our decision making and also overall our irritability, our calmness. So therefore, it is very important to have a normal sleep for good functioning of physical as well as the mental well-being. You know, the other thing that Kohli has spoken about is the use of gadgets at the appropriate time. That's the last thing that actually most of us do before we go to bed, you know, before we switch off the lights and crash. But not Kohli. He says that digital detox is something that he regularly practices. Tell us a little about the importance of the same doctor. So it is important that one hour before you sleep you should unmind yourself and what does that mean that in last one hour you should not do any vigorous exercise, you should not smoke, you must not take alcohol. Beside that it is very important not to watch any kind of blue screen which could be a television, it could be a your mobile phone or your laptop. This hampers our quality of sleep. It also leads to difficulty in falling asleep. So it is advice that three hours before you finish your dinner, do not do vigorous exercises. One hour before going to bed, you just relax or you can read something. All right, So enough time for your body to cool down. Certainly not use gadgets before you go to bed is what Doctor Kehlani is telling us. He's a sleep expert. I'm going to thank you for joining in. Sir. Kohl's retirement from Test cricket has been met with disappointment and dismay, with many urging him to do a U-turn and reconsider. Well we don't know if that will happen or not. What we know is that Kohli is much talked about fitness regime and is bringing an all together brand new culture of athleticism in the Indian cricket team will be forever wretched in history along with his name immense contribution to this game. That's it from us. Find these reports and much more on Kohli and much more on health, Wellness and fitness up on our website that's indiatoday dot in these reports also can be found in our social media platforms its YouTube, Instagram, Twitter or X and Facebook. Our hashtag is L 360, L 360 plus. Do not forget like, subscribe and share the next time. Take very good care of yourself now.