Salman Khan, lost 16 kgs at age 60, while being on ‘cheat day every day’. One food he eats can help you lose weight and build muscle after 60

Salman Khan continues to be the very epitome of fitness at 60. The evergreen bhai of Bollywood gives youngsters more than his age a run for their money when it comes to having a fit and muscled body and being the very epitome of robustness without looking bloated. The actor’s approach to food is anything but conventional. While many celebs have opened up about going on fancy diets, the Dabangg star has often admitted his love for food and revealed he often compensates for that love/addiction for food with intense workouts. The superstar told Variety India that every day was a “cheat day” for him.

Limited Rice, No Rotis

The 60-year-old actor said that even though he doesn't stick to the strict steamed or bland diets usually linked with celebrity fitness, he still makes sure to get enough protein each day.

Khan said he prefers to spend more time working out instead of completely cutting back on the foods he likes. His approach seems to focus on eating the foods he likes and balancing them out with exercise. He has also said that rice takes up only a very small part of his meal. When he has a meal, he usually eats about a tablespoon of rice and focuses mostly on getting the protein he needs.


The actor has also said that rotis are not something he usually eats these days. Instead, he likes to eat carbohydrates in smaller amounts and makes sure his meals have enough protein.

Homemade Yellow Dal Holds A Special Place

According to reports from FilmiBeat, Khan has always liked eating simple Indian dishes and really enjoys the yellow lentil curry made by his mother. However, his feelings about the dish changed after his mother stopped making it. He had said before that he stopped eating dal completely when they couldn't find the homemade version anymore.

Even though Khan follows a strict fitness routine, he really enjoys eating meat. Indian dishes are still his favourites, and he also enjoys foods like pav bhaji, pizza, and ice cream. However, some of these foods have reportedly been taken out of his diet with the help of a professional dietitian.

Protein Remains Central To His Meals

Earlier, the diet plan focused a lot on egg whites and other foods that are high in protein. Breakfast reportedly had four egg whites along with low-fat milk. Khan is reported to eat just the egg whites, which give him protein without including the yolk.

He also reportedly starts his workout by having two egg whites and a protein shake, which gives his body amino acids before he exercises. After training, his meals have included almonds, oats, extra egg whites, and a protein shake made from almonds.

He told Variety India, "The amount of protein that I need to eat, I just eat…no matter how tasty the food is…I will take one tablespoon of rice. I don’t touch rotis. That’s it.”

Salman Khan’s Diet Is Heavy On Lean Protein

According to reports from FilmiBeat, Khan usually prefers simple Indian dishes and especially loves the yellow dal that his mother used to cook. However, his feelings towards the dish reportedly changed after his mother stopped making it. He had said before that he stopped eating dal completely when the homemade version was no longer available.

Even though Khan follows a strict fitness routine, he really enjoys eating meat. Indian dishes are still some of his favorites, and foods like pav bhaji, pizza, and ice cream are also among the things he enjoys eating the most. However, some of these foods have reportedly been taken out of his diet with the help of a professional dietitian.

Earlier, the diet details talked about a meal plan that focused a lot on egg whites and foods that are high in protein. Breakfast reportedly had four egg whites along with low-fat milk. Khan is reported to eat just the egg whites, which give protein, but he doesn't eat the yolk.

He also reportedly starts his workout with two egg whites and a protein shake, which gives him amino acids before he exercises. After his training, he eats almonds, oats, more egg whites, and a protein shake made from almonds.

For lunch, earlier reports about Khan's diet have talked about vegetables, rotis, and salad. In the evenings, he has eaten things like protein bars, almonds, and other nuts, which give him more protein and healthy fats between his meals.

Dinner was said to be much lighter, with vegetable soup and a lean protein dish included. Fish or chicken might be part of the dinner, served with egg whites.

The actor's way of eating shows a clear pattern: He likes good food but doesn't avoid his favourite tastes entirely. Instead, he focuses a lot on eating protein and balances it out with lots of exercise.

Salman Khan’s diet is working out fine, as recently the Main Pyaar Kiya star said he lost no less than 16 kg. In an appearance on Amazon Prime Video's reality show The Alliance, he said: “I am down 16 kg.” The video went viral and sparked a discussion about how difficult it is for people to lose weight after 60.

Eggs Can Help You Lose Weight

As per a Healthline report, eggs, specifically egg whites, are a great food to have if you are on a weight loss journey. Eggs are packed with essential nutrients and can be particularly satisfying, largely due to their substantial protein content. Protein-rich foods are generally more effective at curbing hunger and promoting a longer-lasting feeling of fullness than foods that contain comparatively little protein.

Studies suggest that eating eggs may also influence how much food a person consumes later in the day. Egg-based meals, particularly when combined with fibre-rich foods, have been associated with greater satiety and lower food intake at subsequent meals. Interestingly, this effect has been observed even when the egg meal contains a similar number of calories to alternative meals.

Eggs are also high on the satiety index – i.e., they can make you feel full and therefore help you eat less and consume fewer calories.

Eggs Can Also Help You Build Muscles

Eggs are rich in amino acids and are high in protein. This improves your metabolism and can also help support muscle mass/muscle development.

Physique is everything for people in showbiz. Eminent actor Girish Chandra Ghosh once said, "Deho pot sone not sokoli haray) translates to "When the stage (body) is gone, the actor (soul or existence) loses everything.” Khan has proven that you don’t need to be young forever to look like a million bucks. A good diet and active life can make you look radiant even when you are no longer young.