Sujeet Kargutkar with Taapsee Pannu

Whether or not it could be considered safe for a woman to acquire six-pack abs has long been a discussion in the wellness industry, with most practitioners citing that minimising fat percentage to single digits is often not favourable. But, Taapsee Pannu’s trainer Sujeet Kargutkar disagrees.

“A woman’s body fat percentage can be as low as 12, and she can still have a healthy lifestyle. Your menstrual cycle can get adjusted. If you eliminate sugar, gluten and packaged foods, you would [be able to hit] this number,” says the trainer, who got Pannu looking her athletic best ahead of her shoot for a sportswear brand.

A far cry from the strength training sessions that dominated her regimen, Pannu’s new plan included a mix of cardiovascular activities, yoga, HIIT, and functional training, which were “combined in a way to help her [develop] a fine midriff”. “A woman would want to have the kind of body [that she has built]. It has a feminine touch, and a ripped core. Women don’t want bulky shoulders or visible triceps, because it makes them look manly. I think this is an ideal body for [a woman].”

For five months, Kargutkar worked with Pannu over 90-minute sessions, even in the midst of her shooting stints. “We worked in local gyms, even in rural areas; we trained in six degrees in Agra and Nainital, and at 33 degrees in Bhuj. Even if she was running a fever, or was unwell after a 14-hour shoot, she would show up. It is possible to acquire this frame if one is disciplined, which she is.”

Pannu has more than one voice to vouch for her discipline. Her nutritionist Munmun Ganeriwal agrees, and admits that supplements were indeed used to help her acquire the physical frame that she did. “We’d frequently discuss what was and wasn’t working, and would adjust the supplements accordingly. Among other things, Glutamine was one that we added to help her recover from her training routines, faster.”

While she doesn’t choose to put her clients on a high dose of non-vegetarian meals, Ganeriwal says the inclusion of protein shakes in Pannu’s diet wasn’t aesthetically favouring her. “So, I put her on a daily dose of white meat, including chicken, eggs, and fish. This enabled her to consume the required amount of protein that was needed to build muscle definition. Also, we never put her on a no-carb diet. She got her carbs from millets, which, being rich in fibre, are satiating, and also better suited for fat loss.”

Shraddha Kapoor’s trainer and nutritionist Maahek Nair gives her a variety of options to pick from. “She begins the day with an amla shot, which promotes immune functions and is a great anti-oxidant that is loaded with vitamin C. It is a good way to start the day.

For breakfast, she may either have a slice of sour-dough or gluten-free bread, sliced avocado, and a cup of almond masala chai or black coffee. This is a complete meal, comprising an adequate amount of carbs, fats, and protein. Else, she may have a smoothie bowl consisting of plant-based milk, avocado,  açai, and berries topped with nuts and hemp seeds. These foods are loaded with antioxidants, are nutrient-dense, and are easy to carry around and consume.”

Ranbir Kapoor’s trainer Shivoham reveals that he consumes 200 grams of carbs on the days that he trains, so that he has sufficient energy to pull off the routine. He also consumes 150-180 grams of protein each day, and, currently, has only minimal amounts of fat.

“We are focusing on his carbs and protein intake at the moment. We don’t need to add extra fat since he has enough carbs in his diet. His breakfast varies, and depends on when he trains, and shoots. It also depends on how many times he trains in a day. His breakfast usually comprises oats mush with berries or fruits, oats or rajgira pancakes with fruits, and nut butter, scrambled eggs, caviar, two sour-dough toasts. When he isn’t consuming carbs, he will also have egg whites and avocados.”

My breakfast has been the same for many years. I have carbs, protein and healthy fats at breakfast. It comprises three egg whites, two slices of bread, and five nuts, which provide the required fats. On certain days, I may have quinoa upma, or multi-grain rotis as carbs, and may experiment with low-fat paneer recipes to [match my protein intake]. I love cheese, and have half a cube of it every day.

Nutritionist Shweta Shah ensures that Rautela commences her day with celery and cucumber juice because “she has a tendency to retain water”. “We also add kari patta to it. Given that she is on intermittent fasting, she breaks her fast with a banana. Her first meal is her lunch, which comprises paneer and a protein shake. We need her to up her protein intake because she is on a vegetarian meal plan currently. Right now, given certain commitments, she isn’t consuming [carbs] like roti,” she says.

Rakul Preet Singh says she adjusts her breakfast in accordance with her fitness routine. “I may have a smoothie comprising pumpkin seeds, flax seeds, blueberries, and cinnamon. If I feel hungry before lunch, I’ll have eggs. If I have had an intense training session, I will have an avocado toast with scrambled eggs.”

Her nutritionist Munmun Ganeriwal adds, “Bananas act as a glycogen replenisher, and are essential because her breakfast is also her post-workout meal. Flax seeds provide fibre, cinnamon is an anti-oxidant, and nutmeg powder is anti-inflammatory. We also add whey isolate. It is not a heavy meal, so anyone consuming this would feel hungry at lunch time, which will enable them to subsequently have a wholesome meal.”

I have an omelette comprising four eggs, a slice of brown bread, fresh orange juice, banana, watermelons, and baked beans. I also consume a protein shake. 

I prefer to have a heavy breakfast as it keeps me going through the day and helps me start my day with ample energy. Most of my carb-loading happens in the morning.

Who follows it: Malaika Arora, Badshah, Urvashi Rautela, Virat Kohli

‘It’s a fad’ is the consensus! While Radhika Karle is quick to add that for individuals with an acidic constituency, black or alkaline water can be beneficial, “because you don’t want the body to be acidic,” she highlights that regular water “is all you need”.

Munmun Ganeriwal doesn’t find merit in claims that the stomach needs to be neutralised by such measures. “Our bodies need acids. Our stomach naturally produces acids for digestion, and our body is not foolish. You need acids to digest proteins. It also sterilises the food. By constantly consuming alkaline foods, we are neutralising a natural mechanism of the body. This can lead to sibo [small intestinal bacterial overgrowth] because the food starts fermenting.”

Ganeriwal adds that “marketing gimmicks” such as these sway people away from making small and beneficial lifestyle changes to their routine, and encourages them to take “short-cuts” instead.

Touted to be a healthier alternative to regular water, black water, its sellers claim, has over 70 minerals, and improves digestion, aids in metabolism, lowers acidity and boosts immunity. They also claim that it has anti-ageing benefits.

Who follows it: Jacqueline Fernandez, Milind Soman

Both Ganeriwal and Karle state that while chia seeds have gained attention, Indians will benefit from consuming indigenous varieties like sabja (basil) seeds instead. “Unlike chia seeds, sabja keeps the body cool, and the stomach flat. We are better off sticking to the food that is local,” says Ganeriwal, adding that Indian preparations also facilitate better utilisation of its nutrients. 

“The way we incorporate native seeds into our diet is also traditional. We put sabja seeds in dahi or laddoos. Our preparations don’t get publicity because they are not Instagramable. But they are a good source of protein, fibre, and antioxidants,” she says, adding that she adds the seeds to Rakul Preet Singh’s diet when the actor shoots in hot weather conditions. “On other occasions, she will consume halim seeds.” 

Karle adds that other seeds like sunflower seeds “are good a source of fat, and help in absorption of fat soluble vitamins”. Halid or watercress seeds, she says, are a good source of iron and electrolytes.

Who follows it: John Abraham, Sonam K Ahuja, Alia Bhatt

Karle suggests that the focus on vegan diets stems from knowledge that dairy products are no longer organic. “The dairy available today has so many hormones, and has undergone a lot of genetic modification. It is hence getting [negative] publicity, and for the right reason. But, we have places in India where milk that has not been modified, is available. Cow’s milk has protein and simple sugar. If, like the actors of Bollywood, you too have a fitness routine that is intense, your body requires such proteins and sugars. However, the concept of veganism arises due to the lack of natural or organic sources of food,” she adds. 

Who follows it: Arshad Warsi, Tanmay Bhat

Ganeriwal isn’t in favour of the “healthy” iterations that carbohydrate-rich foods have been getting. “People talk about high-protein pizzas, and what not. What is the problem in eating a normal pizza, once in a while?” she asks, asserting that she would never promote the notion of a no-carb diet.

“Even when I worked with Taapsee Pannu for Rashmi Rocket, I never put her on a high-protein and low-carb diet. Carbohydrates are foods for the microbes in our body. If they are left without food, they will search for other sources and eat away at our own bodies. That can lead to complications. There is no scientific reason to skip carbohydrates,” she says, quick to add that she promotes the consumption of millets, and legumes, and not refined carbohydrates.

Who follows it: Katrina Kaif, Shamita Shetty

Ganeriwal says a gluten-free diet would be beneficial only if taken to for a short term. “People cut down wheat and search for gluten-free cakes and breads. But these gluten-free counterparts have more ultra-processed ingredients than [a food item] containing gluten. In the absence of gluten, other binding materials, like potato starch and other modified starches, need to be added to the foods. They do more harm than good. People assume that if they spend more money on [expensive gluten-free products], they are working towards improving their health. But that’s not the case.”

She adds that it is due to the absence of other carbohydrate sources like jowar and bajra in international markets that the concept of a gluten-free diet gained prominence there. “But, in India, they are available. Both of them are naturally gluten-free. We should consume millets.”

Every day is admittedly a challenge for Taapsee Pannu, who has shed the lockdown lethargy and hit the running track with a vengeance. The actor kicked off the shoot of Rashmi Rocket in Pune earlier this week. While the Akarsh Khurana-directed venture was to originally roll in March-end in Kutch, the pandemic not only put the brakes on the impending shoot, but also on Pannu's rigorous two-month prep for her sprinter act.

"I had to start from scratch when I resumed my training," exclaims Pannu, who began training anew in September while shooting for Haseen Dillruba and her upcoming Tamil film. "I had trained from January to March for the film but through the lockdown it was hard to maintain the fitness levels. Gyms were shut and there were limited resources at home. Training after lockdown is mentally exhausting. I was shooting for my Tamil film, Haseen Dillruba and simultaneously training. Food limitations are far too many. My body went through quite a shock because the diet was completely altered. The one thing I was clear, though, was that I will never take any steroids. I have achieved my fitness in the healthiest way possible. It's not about hitting a mark and then giving it up. Fitness is a lifestyle choice and I don't want to do something that has far reaching side effects. There's more to life than a film. This is my job and I love it but I will never want to do something to my body that I will regret all my life. It took more effort, more work and to achieve this physique in three months."

The actor credits her fitness army – gym coach Sujeet Kargutkar, track trainer Melwyn Crasto, physiotherapist Prachi Shah and nutritionist Munmun Ganeriwal – for seeing her through the phase. "Sujeet's patience at my lack of doing heavy weightlifting is amazing. Melwyn has been a coach in Indian railways; he trained Farhan [Akhtar] in Bhaag Milkha Bhaag [2013]. After every day, after the strenuous workout, Prachi saves me. Munmun makes sure I am eating the right meals," she says, noting that the producers have invested deeply in her training. "It's a big scale film. The producers have monetarily and emotionally invested in me and shown such faith and patience, that I don't want to let them down."

Though the movie is a fictional story about a Kutch-based girl who discovers her athletic prowess, Pannu is drawing inspiration from sprinters Dutee Chand and Hima Das. "I have been observing Indian and international athletes and their running patterns, body forms and style. If it were a biopic, the approach would have been different. This is inspired by real incidents that happened to sprinters. The film touches on many aspects – from the society's response to female athletes to the politics of the sporting universe. Most of my films question the elephant in the room, and this will be no exception."

Alternating Rashmi Rocket with Looop Lapeta, Pannu is booked out for the next 6 months. "After February I start Anurag Kashyap's film and then I move to Shabash Mithu. There are a few announcements in the pipeline as well," she says, signing off.