Ramayana star Yash has six-pack abs at 40. One common desi food in his diet can help you lose weight and prevent age-related muscle loss

Maintaining a six-pack abs at the age of 40 is no mean feat. Kannada star Yash, who will soon be seen as Ravana in the upcoming magnum opus, once attributed his peak fitness to diet and exercise. Yash’s diet consists of clean eating, which consists of more protein and fewer calories. He often has foods such as egg whites, fish and protein shakes. When he is in the mood for something sweet, he will have some bananas, fruits, etc. Here’s a breakdown of what he eats throughout the day:

A Hearty Breakfast

According to Health Yogi, the superstar starts his breakfast with a huge bowl of nutmeg with nuts, five slices of brown bread, eight egg whites, vegetables, watermelon and papaya.

He Doesn’t Compromise With The Protein

Protein is necessary if someone wants to build muscles and maintain them after resistance training. Protein generates amino acids for muscle synthesis and recovery. Yash’s diet consists of not just egg whites but also protein shakes and fish. Fish is a good source of not just protein but also omega-3 fatty acids.


Yash reportedly eats four slices of whole wheat bread along with four bananas prior to his evening workout. Although this may seem like a significant carbohydrate consumption, particularly for someone known for his defined six-pack abs, carbohydrates play a crucial role in fuelling physical activity.

The body transforms and reserves them as glycogen in the liver and muscles, acting as an essential energy source during intense exercise. Consuming foods high in carbohydrates prior to training can aid in replenishing these stores and maintain energy levels, especially during intense or extended workouts. Nonetheless, the optimal amount differs based on a person's weight, exercise requirements, fitness goals, and total dietary consumption.

How Does Protein Help With Weight Loss?

According to Muscle & Strength, to get abs, you need to cut down on your calorie consumption and amp up your protein intake. This is because in the absence of calories, your body breaks down muscle for energy. Protein protects your lean muscle mass. Protein also aids weight loss, as it takes more time for your system to digest protein than carbs or sugars. This promotes satiety and reduces overeating.

Protein also has a high thermogenic effect. Protein certainly helps our bodies burn more calories – this is known as the thermogenic effect.

One food Yash consumes – fish – is not just a great source of protein but also aids in muscle mass building as well as weight loss. Here’s how:

Fish provides all nine essential amino acids that our body can’t make on its own.

According to 2021 research published on the National Library Of Medicine, consuming fish increases skeletal muscle mass nd appendicular lean mass and also slows down age-related muscle mass loss in ageing people. Fish is a valuable source of omega-3 fatty acids, which have attracted considerable research interest for their potential benefits in maintaining muscle mass and supporting physical performance. Findings from studies on omega-3 intake are consistent with earlier research suggesting that supplementation with fish-derived omega-3 fatty acids may help regulate muscle protein breakdown and improve muscle strength, particularly among older adults.

Fish is also rich in leucine, a key amino acid that enables muscle recovery after strength training.

Ramyana would hit the theatres on November 5. It also features, Ranbir Kapoor and Sai Pallavi as Lord Ram and Mata Sita.