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The Shahrukh Khan Diet Plan

author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
The Shahrukh Khan Diet Plan
A grilled chicken salad. Photo Credit lsantilli/iStock/Getty Images

Bollywood movie star Shahrukh Khan loves Pepsi, McDonald's and traditional Indian foods like butter chicken. Prior to starring in the 2007 film "Om Shanti Om," however, Khan began a strict diet and exercise regimen that gave him a lean, muscular physique. Khan's diet plan, which is low in carbohydrates and high in protein, does not conform to all of the U.S. Department of Agriculture's nutrition guidelines and may not be healthy for everyone. Ask your doctor for advice before attempting to follow a program like Khan's.

Focus on Lean Protein

The bulk of Khan's diet consists of lean, protein-rich foods: skinless chicken, nonfat milk, fish, egg whites, beans, legumes and lean cuts of meat. For less fat, he chooses grilling over frying and avoids any dishes that are prepared with butter. In addition, Khan consumes a protein drink after finishing each workout. The Centers for Disease Control and Prevention cautions that a diet like Khan's containing a high concentration of protein may cause you to gain weight, not lose it, unless you're careful to control your overall caloric intake. Don't attempt a high-protein diet if you have kidney disease.

Skip Sugar and Refined Grains

When Khan is dieting, he avoids all refined grains like white flour, all types of bread, rice and any products containing sugar. He does include limited amounts of whole grains in his meals, such as whole-wheat toast with eggs for breakfast or a chicken sandwich on whole-wheat bread for lunch, though the amount he eats is less than that recommended by the USDA. Men between 31 and 50 years old like Khan should have approximately seven 1-ounce servings of grains daily.

Eat Plenty of Plant-Based Foods

Vegetables are a staple in Khan's diet. They are his primary source of carbohydrates while also supplying fiber and essential vitamins and minerals. To work more plant-based foods into your own eating habits, plan each meal so that at least half consists of produce. Eat a variety of colorful cooked and raw vegetables each day, such as dark leafy greens, starchy vegetables like green peas or potatoes and reddish-orange vegetables such as carrots or winter squash. Steam, roast or grill them with as little fat as possible.

Swap Sweets for Fruit

Because fruit is high in simple carbohydrates, Khan does not emphasize it in his diet as much as other types of plant foods. He typically uses fruit as a substitute for sweets when he's tempted to eat candy or other sugary treats. It's a good strategy since fruit provides fiber, vitamins and minerals along with natural sweetness, while most cakes, cookies and sweetened baked goods are high in calories, low in nutrients and often heavy with fat. However, Khan's approach won't provide the 1 1/2 to 2 cups of fruit recommended per day for most healthy men and women.

Drink Lots of Water

Khan drinks 2 to 3 liters of water daily, or approximately 8 1/2 to 12 1/2 cups. He avoids alcohol and sugar-laden beverages like soda but does still drink coffee. Nonfat milk and fresh, unsweetened vegetable juices would also fit within Khan's diet guidelines.

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