No meat, no fish, no supplements: Male model shares diet, which keeps him lean and fit. His meals include a ‘weight loss dal’ which can help you lose weight, control blood sugar

What does it take to become a male model? Aside from good genes – such as facial features and height – it also requires immense discipline when it comes to diet and lifestyle. Vinay Manglani, a male model, took to Instagram and shared his diet in detail. Sharing a video of him working out at the gym, Vinay said he consumes 2100-2300 calories per day, with 170-180 gm as well.

He started his day with a glass of 200 ml coconut water. His meals were mostly vegetarian, with the exception of some eggs.

Breakfast

Option 1: Oats, seeds and nuts


- 40 g Quaker oats

- 150 ml Amul skimmed milk

- 5 g each of chia seeds, sunflower seeds, watermelon seeds, pumpkin seeds and flaxseeds

- 5 almonds

- 2 walnuts

- 2 cashews

- 5 pistachios

- 1 fig

- 50 g pomegranate

- A pinch of cinnamon powder

Option 2: Egg-based breakfast

- 4 whole eggs

- 2 slices of whole-wheat bread

- 1 serving of fruit, such as pomegranate, papaya, banana or apple

Mid-morning snack

Choose either:

- 200 g papaya

OR

- 100 g grapes

Lunch

Option 1: Paneer and vegetable meal

- Salad containing 1 tomato, 1 cucumber, 1 beetroot, 1 carrot and 50 g mushrooms

- 100 g Amul paneer

- 4 slices of whole-wheat bread

- 200 g curd

Option 2: Besan-based meal

- 50 g besan

- 200 g curd

- A serving of fresh vegetable salad

Post-workout meal

Choose either:

- 1 scoop of whey protein, providing approximately 25 g protein

OR

- 5 egg whites and 1 whole egg

Dinner

Option 1: Sprouts and salad

- Fresh vegetable salad

- 50 g green moong dal sprouts

Option 2: Soya and salad

- Fresh vegetable salad

- 50 g soya chunks

Before Bedtime

- 1 scoop of whey protein

- 100 ml skimmed milk

Despite avoiding meat and fish, this diet is rich both in protein and in fibre, which can aid weight loss. High fibre foods support digestive health and keep your gut clean. It also helps you develope a powerful metabolism which accelerates weight loss.

The diet has protein-rich foods such as whole eggs, paneer and curd, soya chunks, green moong sprouts, milk, etc. Protein is imperative for weight loss. According to a Healthline report, a high-protein intake can support metabolism, reduce appetite, and trigger weight-loss hormones. It increases appetite-reducing hormones such as GLP-1, peptide YY, and cholecystokinin and suppresses hunger-inducing hormones such as ghrelin.

Protein also causes our body to burn more calories due to enhanced metabolic abilities. We can also burn calories during sleep if we have a protein-rich diet.

On the other hand, fibre-rich foods such as chia seeds, flaxseeds, etc., improve digestive health and help us feel fuller/increase satiety, which can aid us in our weight loss journey.

According to the British Heart Foundation, chia seeds in particular are high in fibre and contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, which has been positively correlated with a lowered risk of heart disease.

Aside from seeds, moong daal is also something people who want to lose weight should have frequently. Nutritionist Simran Vohra took to Instagram and called moong dal the ‘weight loss dal’. She explained that moong dal triggers the cholecystokinin hormone, which helps us feel fuller after eating and prevents overeating. It also prevents blood sugar spikes, she said.

Vinay’s diet proves you do not need to have meat or fish to consume protein and you can lose weight while having a mostly vegetarian diet.