Hrithik Roshan, 51, shares diet secret, new motto: ‘Eat lesser, but make the plate look…’

Many of his followers also interpreted it as a “prep for Krissh 4“, the latest in the series of Koi… Mil Gaya franchise films.

Taking a leaf out of his wellness diary, we reached out to consultant dietitian Garima Goyal to decode such a diverse diet. “Hrithik’s recent glimpse into his diet offers a refreshing and disciplined approach to eating, especially for anyone striving to stay lean and energetic in their 50s. Instead of extreme dieting or rigid food restrictions, the actor’s latest motto encourages mindful portion control combined with nutrient-dense meals,” said Goyal.

Calling it “no less than a masterstroke in volume eating,” Goyal said the strategy is to fill most of the plate with high-fibre vegetables such as charred Brussels sprouts, zucchini, broccoli and carrots. “These foods are low in calories but rich in vitamins, minerals and fibre, making the meal feel abundant while keeping the overall energy content manageable. Combining these vegetables with lean protein, such as a well-prepared meat or plant protein source, ensures that the body receives the building blocks it needs for muscle repair, metabolic function and sustained energy,” said Goyal.

 

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The dietitian said that the approach is “particularly effective” as it focuses on balance and nutrient quality without cutting out entire food groups. “This approach aligns with modern nutrition principles that prioritise whole foods, regular eating patterns and portion awareness over extreme restriction. The visual trick of spreading food across the plate also encourages slower eating and mindful chewing, which helps the brain register fullness sooner and reduces the likelihood of overeating,” said Goyal.

When paired with regular movement, adequate hydration, and sufficient sleep, mindful portion control can support metabolic health, improve digestion, and long-term weight balance. “Hrithik’s example shows that disciplined eating does not have to be joyless; it is about nourishment, awareness and consistency rather than rigidity or sacrifice,” said Goyal.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.