Deepika Padukone - Celebrity of the month

GROWFIT'S CELEBRITY OF THE MONTH - February 2017

Deepika Padukone

Deepika is conscious about her fitness and health, and with a great envious figure along with a perfect, glowing skin, who can doubt it? She follows a strict diet regimen, avoiding all kinds of spicy and junk foods. She eats smart, and her diet has the right balance of proteins, fats and carbohydrates..

Being an avid foodie, her golden rule to live by when it comes to food whilst also staying fit as she ever is to ‘never eat with your eyes, eat enough to fill your stomach but never overeat.’

Her personal dietician evolved a diet based on her hectic lifestyle, keeping in mind the demands of the industry she operates in.

Being the face of Bollywood, she has a low-carb, high-protein, high in vitamin C and a lycopene diet which promotes good skin and hair whilst maintaining the fat percentage of her body.

Want a diet similar to Deepika’s? At Grow Fit, we had our expert nutritionists create one just for you! So download our app, subscribe to the diet, and much like Deepika herself, you too can look like a million bucks!

GROWFIT'S CELEBRITY OF THE MONTH

Deepika's regime exercise analysis

Yoga

She does the following:

Surya Namaskar – 10 reps
Marjarisana or Cat Pose
Virabhadrasana or Warrior Pose
Sarvangasana or Shoulder Stand
Pranayama
Meditation

Fitness tips

Eat healthy and a nutrient rich diet
Take fitness seriously and work on your body to lead a healthy life
Dancing is a very nice way to burn calories. So if you don’t want to go to a gym, just dance!

Walking

Sometimes, Deepika doesn’t get the time to train, especially if she is shooting. In such cases, Deepika makes sure she gets her exercise by walking. She walks for 30 minutes in the morning as well as evening. It helps her burn calories and also relieves stress.

Dance

We know that Deepika is a great dancer, and all credit goes to her dance training. She enjoys dancing, which also helps her to burn calories. She trains in different forms of dance such as Jazz, Kathak, Bharatnatyam, and Bollywood.

Gym

Deepika is not a gym woman, but she goes to the gym if she wants to change her workout routine. She also likes to hit the gym when she is traveling and/or has a busy day. She also trains with light weights, keeping in mind the kind of clothes she will wear for the shoot the next day. If she has to wear a bikini, she trains to tone up all the muscles of the body.

Pilates And Stretching

Pilates and stretching have worked wonders by strengthening her core, increasing her flexibility, and improving her posture. The Pilates machine and props such as resistance bands, wunda chair, foam weights, etc., are used for her overall workout. This makes her body look lean and not too muscular. She also does jumping squats or walking lunges that may be accompanied by light weights of a kilo or 2.

Morning

Warm water + 200 ml Skim milk + Overnight soaked almonds/ walnuts → 4 - 5

Having a glass of warm water cleanses the system and prepares the digestive system for the day. Almonds and walnuts have high omega 3 content and good fats which helps the skin stay healthy and glowing. Skim milk has loads of calcium and proteins which helps in maintaining bone health and keeping the body fit for exercises

Breakfast

4 slices Multigrain Bread/ 1 bowl Oatmeal/ 2 Brown bread tomato and cucumber sandwiches/ 1 bowl Poha or Upma (made without oil) + 6 Egg whites (Preferably boiled) + 1 Orange/ 1 Sweetlime

A hearty breakfast with all nutrient components is the best way to ensure you feel full and satiated the whole day. This keeps the junk food cravings at bay. The body’s metabolism is the highest during this period of time so it is always best to make the most of it. Orange and Sweetlime are high in Vitamin C and helps in detoxing the body and maintaining a glowing skin. Eggs are a great source of protein and provides nourishment to the hair helping it maintain a shiny gleam

Midmeal

1 glass Coconut water / Lemon juice

Coconut water and lime juice are great ways to keep yourself hydrated and maintaining the electrolytes of the body. This keeps skin and hair healthy and also nourishes the body.

Lunch

100 g Grilled chicken/ Grilled fish / Steamed chicken/ Roasted chicken + 1 bowl Salad with low fat dressing + 2 Parathas (No oil)/ 2 Chapatis + 1 bowl Dal/ 1⁄2 bowl Pulse curry + 1 bowl steamed/ boiled Vegetables/ Brocolli salad

High protein and a low carb lunch helps in maintaining the lean muscle mass of the body and in extension helps in fat burning. Make sure you do not use added fats like ghee/ butter in preparation of any items in the lunch.

Evening Snack

1 glass warm lime juice (no honey) + 1 bowl sprout salad (add onion, tomatoes and chat masala)

Having a light evening snack keeps the tummy full and decreases junk food cravings.

Dinner

100 g steamed / grilled Fish + 1 bowl thick tomato soup (no cream, do not strain) + 1 bowl Dal (thin) + 1 Chapati (no oil) / 1 mix veg paratha (no butter) + 1 bowl Vegetables (cook with not more than 1 tsp olive oil)

Preferably have an early dinner with lots of fibre rich vegetables like beans, lettuce, carrot, brocolli, zucchini etc. This helps in controlling the uptake of calories and decreases the absorption rate of fats. You are allowed a small helping of low fat desserts once a while during this time so as to take care of any sweet cravings - this encourages you to stick to the diet throughout the day while still maintaining your calories Make sure you exercise for atleast 60 minutes in a day (preferably in the morning time before breakfast for optimum results

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FAQs

How does she keep her skin acne free despite using so much makeup that her job requires her to?

Acne is formed when a pore gets blocked with sebum or skin debris or makeup or creams and bacteria sets in. It’s very important that one remains well hydrated to keep the skin supple and the pores minimized. It’s even more important to maintain a very good cleansing routine that is done every night religiously. The best way to cleanse your skin is to use a good cleanser and massage it in to your face first. Follow that up with a tissue or cotton pad to wipe your face gently. Wash with warm water to remove trace amounts. After drying your face use a good toner to snap close the pores. It’s also very important to scrub your skin at least twice a week with a good scrub. The scrubbing should be gentle and done in circular motion only. After the scrub wash your face with warm water and finish off with a toner before you apply your skin care cream or lotion. Despite using make up for better part of the year Deepika Padukone’s skin is free from beakouts thanks to her regimented cleansing routine.

Does she not get tanned despite shooting outdoors for months together?

Keeping skin tan free despite being outdoors is not easy. Deepika understands that the sun can be very damaging and also cause rapid aging. To protect her skin while being outdoors often she ensures that she is always well hydrated. Water, natural fruit juices, coconut water are always at hand when she is outdoors. She goes easy on the caffeine as caffeine can cause dehydration due to our frequent need to visit the restroom after or during numerous cups of coffee or tea. And that is not all. Deepika Padukone makes sure she follows sage advice about protection being than cure. She is always seen to have her sunscreen at hand. The sunscreen is applied 15 minutes before she steps out and repeated every 2 hours if she has continuous exposure to sun. She relies on a sunscreen with spf 30 or higher. Proper sun protection keeps the radiation from harming our skin. Unprotected skin in the sun can develop pigmentation, sun spots and get very dry. Sun protection protocol is to apply fresh sunscreen every 2 hours if you are outside and every 3-4 hours if you are indoors. Remember it’s the radiation you are protecting your skin from not the direct sun. Some amount of tan will obviously happen if you are outdoors continuously. In such case, it’s best to use a gently tan remover like unboiled milk, lemon juice or curd. Massage these gently on the tanned area and let stay for 20 minutes washing off with warm water.

How does she look so fresh all the time despite her hectic schedule?

The first thing that sweeps you off your feet when you see Deepika Padukone is how fresh she always looks. Yes, she makes you feel pretty dwarfish but her smile picks you up and puts you back on your wobbly feet to admire her afresh! Deepika understands that fresh skin is clean skin and hydrated skin with just the right amount of makeup. Her rigorous cleansing routine ensures that her skin remains fresh and acne free, this is further helped with her hydration that is constant and healthy. She won’t reach out to a caffeinated drink or soda when she’s thirsty. She instead drinks fresh water, or pure fruit vegetable juices to remain satiated and healthy. Using the right amount of make-up always acts as the perfect pick me up adding oodles of glam to even the barest look. Her secret is to always look natural with her make-up, natural equals fresh look! For this it’s important to wear the right color foundation and use concealer to take care of tired eyes or a little bit of tan that crept up after 5 non-stop weeks in the sun. Spiriting your makeup with mineral water from MAC adds a dewy, dreamy touch to your skin making it look magically fresh