R Madhavan’s dramatic weight transformation during the filming of his movie Rocketry last year surprised fans and got them curious. Now, the actor has shared the secrets behind his 21-day weight loss plan. “I only ate food that was good for my body. No exercise. No running. No surgery. No medication. Nothing,” he told Curly Tales.
No exercise, No running… 😏
21 நாட்களில் மாதவன் உடல் மாற்றம், அது எப்படி சாத்தியம்? 🤔 pic.twitter.com/ssrATrqOnr— Aadhavan (@aadaavaan) July 17, 2024
Later, he even took to X to share a detailed diet breakdown that helped him lose weight drastically in just 21 days.
“Intermittent fasting, heavy chewing of food 45-60 times (drink your food and chew your water)… last meal at 6.45 pm (only cooked food — nothing raw AT ALL post 3 pm)… early morning long walks and early night deep sleep (no screen time 90 min before bed)… plenty of fluids… lots of green vegetables and food that is easily metabolised by your body and healthy. Nothing processed at all,” he wrote.
Let’s understand his diet through an expert’s lens.
How did intermittent fasting help Madhavan lose weight?
Rinki Kumari, chief dietician at Fortis Hospital, CG Road, Bengaluru, told indianexpress.com that intermittent fasting has several potential health benefits. “Research suggests it can improve insulin sensitivity, weight management, and cardiovascular health. This kind of eating pattern can also improve autophagy, boost metabolism, and enhance fat burning, which reduces overall calorie intake and improves mental clarity,” she said.
While timing influences metabolic and hormonal responses, Kumari said nutrient quality remains crucial. A balanced meal provides essential vitamins, minerals, and energy. “Focus on whole foods, fruits, vegetables, whole grains, lean proteins, and healthy fats. Timing can enhance benefits, but nutrient-dense choices are fundamental for overall well-being and satiety,” added the expert.
Why is chewing essential in this process?
Dr Niyati Arora, BDS, MDS (prosthodontist) at Krown Hub Dental Clinic, Pitampura, explained that chewing is the first step in digestion, and if we’re not doing it correctly, the entire process can suffer. “Improper chewing means the food isn’t crushed effectively. When poorly chewed food reaches the stomach, the digestive juices and acids must work harder to break it down. This can lead to poor nutrient absorption, stomach pain, and bloating,” Dr Arora added.
And what happens to the body if you eat only cooked food after 3 pm?
Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition, Chennai, said that excluding raw foods completely from the diet can cause nutritional deficiencies. “Fruits are generally eaten raw, and they contain fibre and other phytonutrients that also protect us from diseases. Eating some raw foods in the form of salads also helps with our fiber intake, which is vital for good gut health,” she added.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
