Shahrukh Khan is a Bollywood film star renowned for his six-pack abs, which he claims he developed in just three months at the age of 42 through diet and exercise. Khan followed a high-protein, low-fat, low-carb diet combined with a weight-training regimen, which involved hitting the gym four days a week. A June 2011 ChakPak interview states that Khan says he drinks eight to 10 glasses of water every day because staying hydrated is "extremely important."
Diet
Shahrukh Khan's diet is very strict. He avoids all breads and rice, as well as high-fat foods made with ghee -- clarified butter. Lean meats, chicken, turkey, egg whites, paneer -- a type of farmer's cheese -- fish and skim milk are allowed. All simple carbohydrates, including refined grains and anything with added sugars should be avoided. High-fiber complex carbohydrates such as vegetables, legumes and whole grains are acceptable. Khan recommends eating a piece of fruit if you have a craving for something sweet and drinking between two and three liters of water each day. He also suggests a protein drink after every workout.
Exercise
Khan believes it's important to allow muscles time to recover and suggests that you only lift weights and train your abdominal muscles four times a week -- resting one day in between strength training. However, you need to sweat -- cardio will help you lose body fat to reveal your six-pack abs. The Bollywood actor also says that if you slip up on the diet, doing 50 minutes of cardio will get your body back on track. Try 30 to 60 minutes of running, jogging, cycling or aerobics every day.
Effectiveness
Although Shahrukh Khan's diet plan is very rigid, if you can stick to it, you should see results. A 2008 study published in "The New England Journal of Medicine" found that after two years, dieters were more successful on a low-carb diet than low-calorie or low-fat diets. The low-carb diet also helped lower lipid levels, decreasing the risk for heart disease. Because Khan's diet plan emphasizes lean proteins and includes unlimited amounts of vegetables and high-fiber grains, there shouldn't be any problem getting the proper nutrients in your daily diet.
Other Tips
Avoid alcoholic beverages and try to eat grilled, rather than fried, food. Although Khan's plan is not low-fat, he does shy away from excess calories. Fat has 9 calories per gram, while protein and carbohydrates only have 4 calories per gram. Avoid snacking in between meals. Start slowly; Khan says you can expect to see results in 30 to 40 days, but that you must be very disciplined. If you are strict and regular with your exercise and diet, you will succeed.
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