Kiara Advani, known for her roles in Bollywood hits, has recently captured attention for her stunning transformation in the upcoming film "War 2," part of the YRF Spy Universe, where she stars alongside Hrithik Roshan and Jr NTR. The actress's toned physique and striking avatar as Kavya Luthra are not merely the result of genetics but stem from a meticulously structured diet, consistent exercise, and a sustainable fitness regime. This article delves into the details of Kiara Advani's diet and workout plan for "War 2," emphasizing the importance of a holistic approach to fitness.
The Goal: Sustainable Fitness, Not Quick Fixes
Kiara Advani's nutritionist, Nicole Linhares Kedia, revealed that the actress approached her fitness journey with a clear and sustainable goal in mind. "When Kiara spoke to me for her prep, the goal was clear: to be in the best shape of her life for her first-ever bikini shot on screen," Kedia shared. Advani was not interested in shortcuts, crash diets, or quick fixes. Instead, she sought a holistic approach that would make her feel strong and healthy.
Diet: Clean Eating and Macro Optimization
Kiara Advani followed a clean eating style, focusing on "ghar ka khana" (home-cooked meals). For the "War 2" transformation, the most significant change was optimizing her macros, specifically increasing her protein intake while maintaining a steady caloric deficit. Every ingredient was measured precisely, down to the oil used in cooking or a few shavings of Parmesan on her Buddha bowl. This approach wasn't about removing foods she loved but optimizing what she ate to align with getting her into her best shape.
Morning Ritual: Protein Pancakes
Kiara Advani's day would begin with her must-have breakfast: protein pancakes. These pancakes were made using oat flour, walnut flour, protein powder, water, and a touch of maple syrup or monk fruit as a natural sweetener. Toppings included fresh berries and homemade hazelnut butter, making for a high-protein, fiber-rich breakfast that provided a satisfying and energizing start to the day.
Lunch and Dinner: Lean Protein and Fresh Produce
For lunch and dinner, Kiara Advani's meals were rich in lean protein and fresh produce. These meals often featured grilled chicken, light Indian curries, steamed asparagus, baby potatoes, avocado, edamame, hummus with vegetable crudités, and other foods she genuinely enjoys. These meals were light yet protein-rich, carefully aligned with her training demands and shoot schedule.
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Post-Workout Refresher: Sattu Chaas
Kiara Advani's go-to snack or post-workout refresher was the traditional Indian drink, sattu chaas. This cooling, protein-packed drink is made using roasted Bengal gram flour mixed with cumin and coriander. Sattu chaas is not just an ancient summertime beverage; it contains protein, makes you feel full, and is rich in minerals such as iron and magnesium, refreshing the body after strenuous activity. This choice reflected Kiara’s commitment to incorporating traditional, wholesome Indian foods into her fitness journey, making her diet enjoyable and relatable.
No Crash Diets: A Sensible Approach
For the bikini scene, the approach was sensible and steady. "We didn’t do anything drastic or unhealthy - no extreme cutting or water depletion," her nutritionist clarified. There was no starvation and no banning of food groups. The correct number of carbs and the proper amount of protein were included, along with things Kiara adored, with no detail spared, including oil measured by the teaspoonful.
Cheat Meals: Simple Comforts
Kiara Advani stayed locked in on her goal, fully committed and consistent, with no cutting corners and no complaining. However, they built in a few simple comforts now and then, including a touch of Parmesan on her zoodles (zucchini noodles) or salad, or a square of dark chocolate after dinner. These thoughtful, manageable treats made her journey sustainable, helping her stay on track without feeling deprived.
Workout Routine: A Combination of Strength and Cardio
Kiara Advani's workout routine was diverse, ranging from dancing, swimming, and cardio to more structured gym sessions. Her exercise schedule also featured performing burpees, squats and yoga, including martial arts and taekwondo. She is also a fan of outdoor exercises and partakes in raw functional training, which helps in developing strength and improving mobility.
Steady State Cardio
Steady-state cardio, a type of cardiovascular exercise performed at a consistent, moderate intensity for an extended period (typically 20-60 minutes), was also a part of Kiara's routine. This type of exercise puts you into the fat-burning zone, so it has to be done for 45 minutes to an hour.
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Prioritizing Sleep
Beyond food, recovery and rest were key. Nicole and her team even coordinated with chefs in the hotels she stayed at to keep her meals on point. Apart from her diet, Nicole also planned her sleep schedule. Kiara Advani had to put aside her phone post 9:30 pm and fall asleep while reading a book and listening to a podcast," shared the health coach. She had to prioritize 8 hours of sleep during the shooting of the film. "We were intentional about setting a circadian rhythm, ensuring she got adequate rest," the expert explained. Everything-her meal timings, training windows, and even caffeine intake-was structured around this rhythm. With her demanding shoot schedule and training simultaneously, her body needed recovery, and building a strong sleep-wake routine helped optimize everything else. She was in bed by 8 pm.
A Testament to Consistency and Dedication
Kiara Advani's commitment to her fitness goals impressed her nutritionist. Despite long hours of shooting, action scenes, and location changes, she remained consistent. What stood out through it all was her consistency. There were tough days, low moods, fatigue, and even a few heated arguments, but they always came from a place of ambition.
Kiara Advani's Post-Pregnancy Fitness
Kiara Advani, who is currently embracing motherhood with the birth of her baby girl, has also been grabbing headlines for her stunning transformation and powerful action scenes in the upcoming film ‘War 2’. While the actor is cherishing the joys of new mum life, glimpses from the trailer of ‘War 2’ have left fans awestruck, particularly her high-energy sequences and lean, action-ready look.
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