Latest news with #RoshniDeviSangwan
NDTV
08-08-2025
- Lifestyle
- NDTV
70-Year-Old Weightlifter Roshni Devi's High Protein Vegetarian Diet: Dal, Rice, Milk- Here Are All The Details
A 70-year-old weightlifter Roshni Devi Sangwan, popularly known as the "Weight Lifter Mummy," is an inspiration for many. At 70, Roshni Devi is lifting weights, eating right and successfully proving that age is just a number. Recently, in a podcast with Ranveer Allahabadia, Roshni Devi revealed her simple, vegetarian diet with no fancy ingredients. Roshni Devi has mentioned multiple times that she eats simple ghar ka khana to stay fit and support her workouts. Keep reading as we share the details. 70-year-old Roshni Devi's high-protein vegetarian diet Pre-workout: She starts her day with a nutrient-packed rink made by blending oats, 10 almonds, and 10 raisins. Lunch: Her lunch is simple yet well-balanced, consisting of a small serving of rice, dal, fresh salad, and curd. Dinner: Roshni Devi eats an early dinner. Around evening, she eats one moong dal chilla in which she adds paneer and green chillis. Before bed: She ends her day with a glass of milk. "Yehi khaati hun. Aur kuch nah i," she concluded. View this post on Instagram A post shared by Ranveer Allahbadia (@ranveerallahbadia) A breakdown of her meal 1. Oats: Oats are an excellent source of dietary fibre and protein. Oats provide sustained energy due to their complex carbohydrates, making them ideal for pre-workout meals. They also contain vitamins (like B vitamins), minerals (such as manganese, phosphorus, and magnesium), and antioxidants. 2. Almonds: Almonds are rich in healthy fats, vitamin E, magnesium, and protein. They also provide fibre and antioxidants. Almonds are an excellent source of energy and can help with muscle recovery due to their protein content. The healthy fats help reduce inflammation, while magnesium is crucial for muscle function and recovery. Additionally, almonds are good for your heart and overall health. 3. Raisins: Raisins contain natural sugars. They are high in antioxidants, iron, and potassium. Raisins provide a quick source of energy before or during workouts. Potassium helps with muscle function and can prevent cramping, making it a great snack for athletes. 4. Rice: Contrary to popular belief, rice does not make you gain weight when consumed in the right quantity. Roshni Devi also consumes rice in moderation for lunch. Rice is a staple carbohydrate source that helps replenish glycogen stores after workouts. It is easy to digest, making it suitable for meals before and after training sessions. 5. Dal: Lentils are a classic protein source for vegans and vegetarians. Additionally, dal is a good source of fibre and essential nutrients like iron and folate. The high protein and fibre content of lentils support weight management by keeping you full for longer. 6. Fresh salad: A fresh salad can include a variety of vegetables, providing vitamins, minerals, and dietary fibre. Salads are low in calories but high in nutrients, making them perfect for maintaining energy levels without unnecessary weight gain. The fibre helps with digestion and keeps you fuller longer. 7. Curd: Curd is rich in protein, calcium, and probiotics, which are beneficial for gut health. Calcium in curd is crucial for bone health, especially important for weight lifters and the elderly. 8. Moong dal chilla with paneer: A moong dal chilla is high in protein, fibre, and essential amino acids, along with vitamins and minerals. It is filling, nutritious, and a delicious way to beat hunger pangs. 9. Milk: At this age, Roshni Devi needs a good amount of calcium to retain her bone and joint health. Milk is an excellent source of calcium, protein, vitamin D and many other essential nutrients. Drinking milk strengthens bones and replenishes energy stores. Some studies suggest that drinking warm milk before bed also induces good sleep. Incorporating these simple yet nourishing foods into your diet can provide the necessary nutrients to support an active lifestyle, particularly for weight lifters focused on muscle recovery and energy management. On Instagram, she can be seen doing deadlifts with 105 kgs of weight. Her fitness trainer also mentioned that she is always ready and excited to try new things and takes up new challenges with ease. So, what's your excuse? View this post on Instagram A post shared by Roshni Devi Sangwan (@weightliftermummy) At 68, Roshni Devi was diagnosed with arthritis. Her son motivated her to start exercising and lifting weights to manage arthritis symptoms, which are typically joint pain and inflammation. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Time of India
07-08-2025
- Health
- Time of India
This 70-year-old lifts weight at the gym. Her simple, vegetarian diet goes viral, "Ghar par, thoda sa...."
70-year-old weightlifter Roshni Devi Sangwan, who has gone viral on IG for her weight lifting videos, recently revealed her simple, vegetarian diet at home. Nothing fancy or fad, the septuagenarian, while talking to Ranveer Allahabadia, said '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.' View this post on Instagram A post shared by Roshni Devi Sangwan (@weightliftermummy) Why Roshni's diet works While extremely simple, Roshni's diet works on many counts. It is simple, homemade, protein rich, and most importantly, consistent. Here are some other reasons why a protein rich Indian vegetarian meal might work for many (though each individuals is different, and there is no "one size fits all" diet) Multiple nutritional benefits Roshni consumes enough daal and paneer in her diet. Lentils and beans, along with chickpeas, peas, soy, paneer and nuts form the diverse plant-based protein sources in our vegetarian "ghar ka khaana". These foods supply protein together with essential vitamins and minerals along with fiber content. The protein content of lentils and dals such as moong dal and masoor dal, makes them easy to digest, while also providing high nutritional value. The combination of rice with dal produces a complete protein that contains all necessary amino acids which the human body requires. The diverse selection of foods, allows for complete nutritional balance, while eliminating the necessity for animal-derived foods. Simple ingredients Most of us shy away from fad diets because of how impractical they are to follow, while living at home with others. However Roshni's diet is just the opposite. The process of preparing dal or chickpea curry, remains simple while requiring minimal cooking time. By making your own meals (like Roshni), you gain full control over ingredient selection, which allows you to stay away from preservatives, as well as reduce your use of excessive oil and salt. The cooking process at home helps maintain higher nutrient levels than both fast and processed foods. Supports muscle growth and repair Muscle building, together with tissue repair, requires protein as a fundamental component. Weight lifters like Roshni, will obtain substantial advantages from consuming vegetarian protein sources. Muscle protein needs are met through paneer, as well as tofu and various soy products. Beans together with lentils, provide sustained energy release, which keeps you upbeat all day, while supporting your healthy lifestyle. Promotes heart health and weight management A diet consisting of lots of daal, with vegetables and whole grains, brings naturally low levels of unhealthy fats and cholesterol. The foods in this diet help decrease dangerous cholesterol levels, which protects against heart disease. Beans and whole grains contain fiber which helps digestion, and maintains weight health because they keep you satisfied for longer periods. Homemade cooking allows you to determine the amount of oil and spices used in your meals which results in healthier and lighter dishes. These views are not generic in nature, and offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.
Hindustan Times
07-08-2025
- Health
- Hindustan Times
70-year-old Roshni Devi aka Weight Lifter Mummy shares veg protein diet that keeps her active: ‘I eat rice, dal, salad'
Age is just a number for Roshni Devi Sangwan, who goes by the name Weight Lifter Mummy on Instagram. The 70-year-old woman started going to the gym and lifting weights when she was 68, and never stopped after that, inspiring millions of older people to hit the gym and get their life back on track. 70-year-old Roshni Devi Sangwan, who goes by Weight Lifter Mummy on Instagram, started going to the gym and lifting weights when she was 68 years old. Also Read | Cardiologist reveals why people in 30s, 40s are collapsing during workouts: Treadmill isn't the enemy but… In an Instagram post shared on August 2, Ranveer Allahbadia met Roshni Devi for an interview and was impressed by her strength. 'With every rep, I feel inspired. So, what do you eat to get protein in a vegetarian diet?' he said. He also asked several questions about how she managed to achieve the feat, and also inquired about her diet and how she adds protein to her meals to complete her intake, being a vegetarian. Let's find out what the 70-year-old woman eats: Protein diet for a 70-year-old woman According to Roshni Devi, here's her meal plan that helps complete her protein intake: In the morning, she takes a little bit of oats, 10 almonds and 10 raisins, and blends them together to make a power-packed drink, and has it as juice. In summer, she eats a little bit of rice, dal, salad, and curd for lunch. Then, in the evening, she makes 1 moong dal chilla using soaked moong. She also adds paneer to it and a little bit of green chilli. 'Then I drink a glass of milk. I eat this. I don't eat anything else,' she added. Should old people weight train? Many believe that as we age, our muscles weaken, leading to recommendations that older adults should only engage in milder exercises. However, numerous studies have shown the benefits of hitting the gym, no matter the age. In fact, a study published in the Journal of Ageing and Physical Activity on April 1, 2025, debunked this popular claim, which has discouraged older adults from strength training. The researchers studied muscle function changes after exercise in both younger and older adults. The findings were surprising as older adults did not show greater signs of muscle damage, in contrast to what was believed earlier. The most notable finding of the study is that older adults reported much less muscle soreness after lifting exercises than younger adults. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Indian Express
06-08-2025
- Health
- Indian Express
70-year-old weightlifter Roshni Devi Sangwan reveals her diet: ‘Aur kuch nahi khaati'
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.
