7 diet tips to learn from Rishabh Pant for weight loss

What was his diet plan?

Rishabh Pant’s incredible weight loss journey has been a hot topic in the fitness world. India’s star cricketer, Rishabh Pant, dropped 16 kilos in just four months while preparing for India’s T20 World Cup squad. Here are 7 doable diet tips from Pant’s weight-loss routine

Adopt a calorie-deficit diet

Pant’s primary focus was maintaining a calorie deficit, consuming fewer calories than his body needed daily. This forced his body to use stored fat for energy.

Home-cooked meals

Instead of relying on restaurant or hotel food, Pant chose for home-cooked meals during his training. Home cooking allows you to control the ingredients and cooking methods, ensuring healthier options. For instance, as per reports, his favourite chilly chicken was prepared with just 5 ml of olive oil, a healthy twist to a beloved dish.

Cut out sugar and processed foods

Pant eliminated sweets like ras malai and calorie-dense foods such as biryani and fried chicken. Avoiding sugary and fried foods is essential for effective weight loss, as these are often high in empty calories and unhealthy fats.

High-flavour, low-calorie dishes

Pant’s diet was packed with flavourful and low-calorie options. His love for Goan bhindi (okra) shows how adding spices and herbs can make healthy dishes more enjoyable.

Limit oil usage in cooking

Pant’s meals were prepared with minimal oil, using just 5 ml of extra virgin olive oil per dish. Limiting oil usage not only reduces unnecessary calorie intake but also encourages healthier cooking habits.

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Stick to a sleep routine

Good sleep plays a vital role in weight loss, as it helps regulate hormones like ghrelin and leptin, which control hunger.

Made history

Pant has made history as the most expensive player in the IPL 2025 auction, with Lucknow Super Giants acquiring him for a staggering ₹27 crore.

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