Sonu Sood says he used to ‘eat an entire loaf of bread’, ‘full brick’ of butter to achieve good physique: ‘Had no idea what proteins and carbs were’

When asked if he had ever taken supplements, he revealed, “When I was a student, I had no idea what proteins and carbs were. I used to eat an entire loaf of bread and a full brick of Amul butter every night. And I would drink milk. I’d tear off the corner of the milk packet and drink it all up. I would eat egg whites… To this day, I go to hotels sometimes and the chefs offer to prepare special meals for me, but I ask them to give me a salad and egg whites. I can survive on daal and rice my entire life.”

Sood then shared that while he has used protein powder, it’s the only supplement he’s ever taken. He also emphasised his unwavering discipline, revealing that he hasn’t skipped a single day at the gym since he began his fitness journey.

But what lessons can we learn from Sood’s diet? Isha Lall, holistic nutrition and gut health coach helps decode the right way to achieve fitness.

Butter is calorie-dense, and excessive consumption can lead to fat accumulation. (Source: Freepik)

Potential health risks of consuming large quantities of butter

Butter, Lall says, particularly the processed kind, is high in saturated fats and sodium. She adds that consuming excessive saturated fats along with excess sodium over an extended period can lead to:

• Elevated cholesterol levels: This increases the risk of cardiovascular diseases.
  
• Weight gain: Butter is calorie-dense, and excessive consumption can lead to fat accumulation, particularly if physical activity doesn’t match intake.
• Gut health issues: High-fat diets in some cases can disrupt the gut microbiome, a cornerstone of overall health.

“While Sonu’s disciplined workout regimen likely helped offset some of these risks, for most, it won’t. It could be an easy one-way ticket to clogged arteries,” she cautions. 

How does the consumption of high-fat foods like butter impact muscle development and overall fitness goals?

According to Lall, there is no doubt that high-fat foods like ghee, butter, oils can provide energy, and help you lose weight while you are in ketosis, but fat foods lack the protein and carbs necessary for muscle development and recovery. “Proteins repair and build muscles, while carbs replenish glycogen stores post-workout. Butter doesn’t tick these boxes, and over-reliance on it can derail fitness goals. Not to forget too much fat reliance or ketosis comes with bad breath and constipation,” she informs. 

The importance of a balanced diet in achieving and maintaining a fit body

Lall says, “A balanced diet that includes adequate proteins, healthy fats, and complex carbs is the foundation of sustainable fitness.” Here’s why:

• Proteins (dal, paneer, tofu): Essential for muscle repair and growth.
  
• Carbohydrates (millets, quinoa, vegetables, fruits): The body’s primary energy source.
  
• Healthy fats (ghee, nuts, seeds): Support hormone production and nutrient absorption.

Fitness is as much about what’s on your plate as it is about the hours spent in the gym.

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.

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