70-year-old weightlifter Roshni Devi Sangwan reveals her diet: ‘Aur kuch nahi khaati'

Indian Express

06-08-2025

70-year-old weightlifter Roshni Devi Sangwan, whose gym workout videos, especially of weightlifting, have been going viral, recently opened up about her diet in a podcast with Ranveer Allahabadia. 'Oats thoda sa. 10 almonds, raisins. Uska juice banakar peekar jaati hun. Ghar par, thoda sa chawal, dal, salad, dahi. Yeh khaati hun. Shaam ko ek hi moong chilla banati hun. Usme paneer daalti hun and 1-2 hari mirchi. Uske baad ek glass doodh. Yehi khaati hun. Aur kuch nahi khaati (I have oats with 10 almonds and raisins in a drink). At lunch, I have a little bit of rice, dal, salad, and curd. In the evenings, I have a single soaked moong chilla with paneer and 1-2 green chillies. I drink one glass of milk after that. This is what I eat. Apart from these, I don't eat anything else,' shared Roshni, whose son Ajay Sangwan was the one who initiated her into fitness.
Taking a cue from the inspiring weightlifter's diet, let's understand from an expert whether it works.
Dt Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, called it 'refreshing' to see a diet based on Indian home cooking. 'This plan, featuring dal, rice, curd, oats, almonds, moong chilla, and paneer, provides a great mix of complex carbs, protein, healthy fats, and fibre. The body receives slow-digesting energy, improved gut health, and steady blood sugar levels. Additionally, ingredients like moong, almonds, and paneer are excellent vegetarian protein sources that support metabolism and muscle repair,' said Shaikh.
What to note?
Portion control and balance are important. While these foods are healthy, the amount you eat matters as much as the types of food. 'For example, nuts and paneer are nutrient-dense but also high in calories. The timing of meals, hydration, and overall activity levels also influence how this diet works for someone. People with specific conditions, like lactose intolerance, PCOD, or diabetes, may need small adjustments,' said Shaikh.
Will this diet work for everyone?
Not necessarily, asserted Shaikh.
'It's a good starting point for a healthy adult, but one size doesn't fit all. A person with insulin resistance or thyroid issues might need more protein and fewer carbs. Someone training heavily might require more calories. Those with chronic conditions should always consult a dietitian before making dietary changes based on online content,' said Shaikh.
A post shared by Ranveer Allahbadia (@ranveerallahbadia)
*Stick to the basics — simple Indian meals can be powerful. 'But nutrition is personal. A plate that works well for one person may not be suitable for another. Focus on whole foods, listen to your body, and when in doubt, consult a professional. The best diet is one you can enjoy over the long term while feeling energetic, light, and healthy,' Shaikh said.
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.