Kiara Advani's War 2 Bikini Transformation: 3 Months of Discipline, Pancakes And Sattu Chaas

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Kiara Advani War 2 Body Transformation: From protein-packed pancakes to no-phone nights, Kiara Advani's War 2 look is the result of relentless discipline and smart nutrition.
Kiara Advani has long been recognised as one of Bollywood's fittest stars, but her debut appearance in War 2 has left fans in awe. And it wasn't merely her genetics that contributed to this transformation it was the outcome of months of disciplined training and preparation.
In an exclusive conversation with NDTV, her nutritionist and integrative health coach, Nicole Linhares Kedia, revealed insights into Kiara's fitness and dietary regimen.
Kiara Advani's Diet for Her Bikini Look in War 2
Although Kiara has always maintained a toned physique, she has never appeared more sculpted than in her role for War 2. Starring opposite Hrithik Roshan and Jr NTR, she was determined to deliver her peak physical form for the character. Nicole detailed a three-month transformation programme that brought her vision to life.
Her day invariably began with protein pancakes — a non-negotiable in her meal plan — made from oat flour, walnut flour, protein powder, water, and a drizzle of maple syrup. Occasionally, monk fruit served as a natural sweetener. The pancakes were topped with her favourites, fresh berries and homemade hazelnut butter.
Nicole explained that Kiara adhered to a clean-eating approach, with carefully curated meals designed to sustain her energy throughout the day. Portion control was key, alongside optimal hydration. 'It was a non-negotiable that she had to have 3 and a half litres of water," Nicole said.
Lunches and dinners often featured grilled chicken, flavourful chicken curries, asparagus, baby potatoes, avocado, and vegetable crudités served with edamame pesto hummus. 'We kept the meals light yet protein-rich, carefully aligned with her training demands and shoot schedule," the nutritionist added.
Her preferred snack or post-workout replenishment was sattu chaas, a traditional Indian drink rich in protein and deeply hydrating. Nicole described it as ideal for recovery after strenuous workouts or extended outdoor filming. 'The focus was always on fueling her with familiar, wholesome foods that supported her goals while keeping things realistic and sustainable."
Kiara Advani's Indulgences
When asked whether Kiara allowed herself cheat meals during the shoot preparations, Nicole replied, 'Kiara stayed locked in on her goal, fully committed and consistent — no cutting corners, no complaining. Still, we 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 occasional, thoughtful indulgences helped her maintain momentum. 'It helped her stay on track without feeling deprived. It's not about being extreme, it's about creating something that lasts."
The Role of Sleep
Nicole's team even liaised with chefs at hotels where Kiara stayed to ensure her meals were precisely executed. Alongside nutrition, sleep was a priority. 'Kiara Advani had to put aside her phone post 9:30 pm and fall asleep while reading a book and listening to a podcast," Nicole explained. The goal was to maintain a consistent eight-hour sleep cycle during filming.
Her Training Regimen
Nicole coordinated closely with Kiara's trainer to tailor her meals to her daily workouts. She focused more on upper body isolation exercises than lower body sessions, with steady-state cardio also being a regular feature.
Steady-state cardio performed at a moderate, sustained pace for 20–60 minutes was key for fat burning. 'This basically puts you into fat burning zone, so you have to do it for 45 minutes to an hour, and it was a part of Kiara's routine," Nicole elaborated.
Unwavering Dedication
Despite the demands of long shoots, intense action sequences, and constant travel, Kiara stayed committed to her goals.
'What stood out through it all was her consistency. We had our tough days. There were low moods, fatigue, even a few heated arguments but they always came from a place of ambition. We both wanted the same thing. And we were in it together," Nicole shared.
With relentless discipline and focus, Kiara's efforts paid off, setting social media alight with her stunning transformation in War 2.
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