Rapper Honey Singh’s remarkable weight loss transformation has captured public interest, with his nutritionist recently revealing details of his diet and exercise plan in a televised interview. While weight loss strategies are often tailored to individual health conditions, Singh’s routine emphasizes fundamental principles that can be beneficial for many. Health experts analyze his approach and suggest ways to adapt it for broader use.
A Nutrient-Packed Morning Start
According to Singh’s trainer, he begins his day with a green juice on an empty stomach to maximize nutrient absorption. This juice includes beetroot, amla, carrot, cucumber, and coriander leaves.
“This blend is packed with antioxidants, low in calories, and rich in vitamins, minerals, and hydration. It supports gut health and digestion, which indirectly influences fat metabolism,” explains Mukta Vasishta, consultant dietitian at Sir Ganga Ram City Hospital, Delhi.
Scientific research has demonstrated the role of a balanced gut microbiome in regulating hunger and satiety hormones while improving metabolic rate. Certain gut bacteria can contribute to fat storage, whereas others may aid in reducing it.
However, Vasishta warns about the high glycaemic index of beetroot and carrots, which can lead to rapid spikes in blood sugar. “It is advisable to consume the juice with its fiber intact and in moderation, restricting intake to 150-200 ml,” she suggests.
The Role of Whole Foods in Weight Loss
Singh’s diet reportedly includes 60 grams of protein per day, derived entirely from whole food sources such as chicken and vegetables.
“Protein increases satiety, reducing hunger pangs and aiding in calorie and weight reduction. Many whole food protein sources also provide calcium, which enhances fat breakdown and limits fat cell accumulation,” notes Vasishta.
Dietician and weight management expert Dr. Pratyaksha Bhardwaj highlights the importance of incorporating high-protein, nutrient-rich whole foods. “Fresh vegetables and fruits contain essential vitamins, minerals, and antioxidants necessary for muscle recovery and growth. Ideally, an individual requires approximately 1 gram of protein per kilogram of body weight. A person weighing 70 kg would need 70 grams of protein daily, which can be evenly distributed across meals,” he explains.
Dr. Bhardwaj provides examples of protein sources:
- 100 g boiled chicken: 32 g protein (about 2-3 pieces)
- One egg: 7 g protein
- 100 g rohu fish: 17 g protein
- 100 g peanuts: 26-30 g protein
- 100 g paneer: 20-30 g protein
- 100 g chickpeas: 20 g protein
“Whole food proteins are preferable to protein powders and shakes, which are harder to digest and, when overused, can strain the kidneys,” he adds.
The Impact of High Rep Training on Weight Loss
Singh’s fitness routine reportedly includes high rep training—a strength training approach that involves performing 12 or more repetitions per set.
“High rep training contributes to weight loss by increasing calorie expenditure and building muscle mass, which elevates metabolism and helps burn more calories at rest,” explains holistic health expert Mickey Mehta.
However, he emphasizes the importance of pairing high rep training with a balanced diet and complementary exercises, such as cardiovascular workouts, to achieve optimal results.
Takeaways for Your Fitness Plan
Singh’s diet and workout routine underscore the effectiveness of whole food nutrition, gut health, and strategic strength training. While individual fitness journeys vary, adopting a nutrient-dense diet rich in whole food proteins and incorporating structured resistance training can contribute to sustainable weight loss and overall well-being.
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