Rohit Roy spills the beans on his diet, fitness, and doing Ayurvedic Panchakarma twice a year: ‘I have two meals a day…fill only about 60-70% of my stomach'

Indian Express

19 hours ago

Despite calling himself an 'accidental' actor, Rohit Roy is quick to point out that he is among the few to have experimented with every medium. 'The only other name I can think of is Naseeruddin Shah,' said Roy, who began his journey with Swabhimaan three decades ago. Known as much for his versatile screen presence as for his dedication to fitness, Roy swears by clean eating, regular detoxification, and the belief that 'abs are not made in the gym, they are made in the kitchen'.
In an exclusive interaction with indianexpress.com, Roy spoke about his journey, why he feels he has yet to achieve his potential despite spending three decades in the industry, being part of a family of actors, and more. Read the edited excerpts below:
Rohit Roy: Thirty years in any industry is a long time — more than half my age — and it's been both gratifying and fun. Of course, there have been challenges. I am an accidental actor; never wanted to be one. But after my first success with Swabhimaan, my debut television outing, I felt the drive to work harder and take my craft to the next level. That's what I've been doing for 30 years and I've been enjoying the process. I don't get disheartened by failures or overly excited by successes. I'm happy when I succeed, and introspect when I fail.
Rohit Roy: I'm probably one of the few actors who have been in films, on television, OTT, and theatre. The only other name I can think of is Naseeruddin Shah. Others are either producing cinema or creating content for OTT platforms or television. I've done radio as well, and I have my podcast. I believe in trying out all forms of entertainment. I've been a host since the time I started my career on television. So I think hosting my podcast, Unstoppable with Rohit Roy, was just a natural progression.
That said, I'm not fully satisfied. I'm still hungry for that one role I can sink my teeth into. I don't think I've reached my full potential — not because of poor choices, but because I haven't been offered the kind of parts I know I can do justice to. There's a lot more to come.
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Rohit Roy: In my profession, looking fit is important — if an actor isn't looking good, people don't really want to see him. I enjoy fitness. I don't do it because I'm an actor. It gives me a great high and has kept me mentally strong through highs and lows. I train two body parts a day, on a push–pull–legs split, with a couple of days for abs. I also keep changing exercises to avoid boredom — swapping barbells for dumbbells, incline for decline, and so on.
Rohit Roy: Not at all. I do Ayurvedic Panchakarma twice a year — it's a full internal cleanse. It flushes out the junk that sticks to your stomach lining, improving digestion, gut flora, and overall health. You feel lighter and more energetic. It's not a crash diet — it's detoxification, and I recommend it to anyone who wants to be healthy and fit.
Rohit Roy: Everybody goes through successes and failures. The only difference, if you ask me, is that an actor's failures are in public and open to scrutiny. Success and failure are both impostors — neither lasts forever. I don't see failures as dead ends, but as learning phases or plateaus before the next leap. That's when you work on yourself and prepare for the next opportunity.
Rohit Roy: I am very excited about the collaboration with BIGME. It is the first mover in transdermal patches in India. I have an entrepreneurial streak, and this is the first time I'm openly talking about an investment. People take supplements, capsules, and powders that can harm their gut lining. Transdermal patches — already big in the West — deliver nutrients through the skin directly into the bloodstream, avoiding gut damage. I believe they're the future of fitness in India.
Rohit Roy: Absolutely. If you're careful about what you eat, why pump harmful stuff into your system? Patches bypass the digestive tract completely. I think they're going to be huge.
Rohit Roy: Diet is the most important part of being healthy. You can hit the gym and play sports, but if you don't focus on the right food and food groups, you can never be 100 percent healthy. Whatever your goal is –– being big, lean, or wanting an athlete's or model's body –– you have to eat right. Abs are not made in the gym, they are made in the kitchen. This is an old line, but it holds. Your stomach should be only filled 60 to 80 per cent, according to ancient wisdom. I never eat till I am full. I stop eating when my stomach is about 60-70 per cent full. I keep it extremely simple. I have 2 meals a day, lunch and dinner, that's it.
I do have a snack around 4-4.30 pm, which is usually fruit and either tea or coffee. And in the morning, I start with a milkshake full of dates, bananas, and various dried fruits. It gives me a lot of energy, strength, and I feel good throughout the day. I do not fall for any of these new-age fads. Each snack you consume off the shelf is processed in some way or the other. Keep it natural.
Many people ask me how I manage to get enough protein as a vegetarian. There are enough vegetarian protein sources. You shouldn't overdo carbs unless you're aiming to gain weight or preparing for a specific event. So keep it simple: roti, sabzi, dal, and if you eat eggs, that's the greatest source of protein. And if you're non-vegetarian, chicken, lean meats are great. Tuna is great, too.
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Rohit Roy: You're right, we are a family of actors. My brother, brother-in-law, and wife are all actors — and my wife is probably the best of us. I mostly discuss work with her; she's my sounding board, pragmatic, and understands character deeply thanks to her theatre background. My brother and I don't discuss work much since we are both busy with our careers, but we do occasionally talk about the projects we're working on. With Sharman (Joshi), we talk more about life than work. Also, we don't meet each other as often as we should. I often discuss work with my friends, who are like family, and are part of the industry –Sanjay Gupta, Sameer Soni, and Sanjay Suri.
Rohit Roy: Ah, one thing not many people know about me, or nobody knows about me, is that my first love is singing. I'm not great at it, but it makes me happy. Music gives me goosebumps. I can listen for hours. I've decided to start training, so hopefully in a couple of years, I'll sing properly.