Top 5 Fruits for Weight loss

Top 5 Fruits for weight lossWeight loss has now been a ritual in our society irrespective of the age or sex. Obesity is a serious concern of epidemic proportions globally and the World Health Organization reports that in 2011 it is the fifth leading cause of death. Losing weight has not only been the ultimate way to get rid of many baleful diseases including that of cardiovascular etc. but also to get a superior personality. In this era of 21st century, there have been a number of methodologies which are being adapted to achieve the ultimate goal of well balanced body weight some of the common include buying of fitness packages offered by huge Gym’s and fitness centre which are proliferating day by day, whereas some of them consult a Dietitian, depending upon chemical supplements, pills like fat burners which vow to decrease one’s body weight. These all procedures not only have had frightful effect by making one to spend huge amount of currency but has also wretched people because of the promises made by them which are nothing but a shame made to human health. Moreover, in most of the cases people in order to lose their weight knowingly/Unknowingly compromise with their health which can later turn out into a human disorder for example nutritional imbalance like Kwashiorkor, Marasmus etc. People often neglect the nutritional value of a specific molecules say that of carbohydrates, fats, proteins which are required to be maintained at a minimum level so as to mean the homoeostatic of the body. ‘Food’ we eat is thus the most important parameter which plays a major role in weight loss. . In order not be a victim of such malnutrition based disease one need to be highly selective and educated while selecting the food and fruits they intake. ‘ Balanced diet’ which is defined as a diet  that contains the adequate proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health. This article deals with the complete knowledge of 5 fruits which are best fruits for weight loss and have been proved to be an acme in weight loss.


Watery fruits like Watermelon and Cantaloupes

Fruits with high content of water like Watermelon, Cantaloupes and other Watery fruits—such as watermelon, cantaloupe, musk melon, honey dew melon etc. Honey dew melon as in amount of 1 cup, quartered or chopped (nearly 125g) contains a total calorie count of 65.0 and about 0.2g of total fat. It contains many other vitamins; Vitamin C in the highest amount. Minerals like Potassium is also present in high amount followed by phosphorus, iron etc. Water melon in a serving of 1 cup (154g approx) contains a total of 46.2 Calories and about 11.2 g of carbohydrates. It’s also been a rich source of Vitamin C and potassium thus prevent skin disease like scurvy etc. They provide excellent hydration for digestion and low amount of carbohydrates for instant energy to the body making it one of the best fruit for weight loss. These watery fruits overall complete the requirement of water content in our body which promotes excellent digestion and excretion of harmful elements, toxins etc thus promote healthy weight loss and detoxification mechanism thus making them one of the best fruits for weight loss.

 Fruits like Raspberries and Blackberries

Huge varieties of fruit ‘Berries’ like that of raspberries, blackberries, cranberries, blueberries and strawberries are also considered as excellent fruits for weight loss. Nearly 150g serving of strawberries offers a total of 48.6 calories and rich in vitamin C. Essentially the elegiac acid and anthocyanins are responsible for weight loss.
All these berries are actually antioxidants in nature can help your body fight oxidative stress caused by free radicals that can lead to illness. They thus enhance good health conditions and also protect our skin and hair from various types of damage or disorders. They are also termed as ‘juicy fruits’ because they contain mostly water. Fibers being their essential component are highly useful in reduction of body weight.

Citrus fruit like oranges, lemon,Clementine, grapefruit etc.

Calories present in orange (180g) lemon (244g) and grapefruit (230g) are 84.6, 61.0, 96.6 respectively and are a rich source of vitamin C. Oranges are considered to be rich source of anthocyanins, antioxidants, and carotenoids. Hence they are used in weight loss and also reduce blood sugar level. They are also used in production of wide range of medicinal preparations. Lemon juice in hot water reduces body weight. Also they act as anti-inflammatory agents.  Results have shown that grapefruit reduces 20 pounds in 13 weeks.


Apple in 1 cup serving (125g) offers 65.0 calories and rich in vitamin C. Apple containing pectin helps reduce cholesterol levels by lowering insulin secretion. They also slower the risk of asthma and reduces intestinal disorders. Apples may keep you slim. A single component of an apple’s peel is something called frolic acid, which was showed a decrease in level of obesity. That’s because it boosts calorie burn and increases muscle and brown fat, as per reports made by Huff Post UK. Also they’re good for brain and increases acetylcholine production.  They’re also immunity boosters. Hence it’s an apt saying “An apple a day, keeps a doctor away” thus making it one of the best fruit for weight loss.


There is no denying the fact that tomato is also a fruit. One cup of chopped or sliced tomato contains a total of 32 calories. It’s a rich source of vitamin C in an amount more than one half of our total intake. Vitamins A, K, B and E are also there as adjuvant.  Tomatoes are also good sources of iron and potassium. They essentially contain lycopene, a carotenoid principle which has anti-cancer activity specifically pancreatic and prostate cancer. Tomatoes can help in inflammatory conditions such as asthma, reduce the frequency of migraine headaches, lowers the cholesterol level in blood keeping the level of blood sugar maintained and is also accepted as an essential fruit for weight loss.


One cup of plum (150g approx) offers 72-73 calories and fat level minute amount. Among all the vitamins provided by it, vitamin C is in highest amount whereas the highest among category of minerals is potassium. . Plums are an excellent choice for anemic patients. They also heal the conditions like vision deterioration, asthma and heart disease. Significant affect is seen in arthritis condition as well.

Hence apart from regular fitness by exercise, these fruits can help you attain the ultimate goal of weight loss but remember don’t compromise with your health and basic required nutritional value. A healthy body is where a healthy mind exists.

Tom Cruise Diet Plan

Tom Cruise

Tom Cruise an American actor and producer was born on July 3, 1962 in New York USA. Tom has been showing off his skills and looks through many  movies like: Mission: Impossible, A Few Good Men, Rain Man, Top Gun, Jerry Maguire, The Firm, and Mission: Impossible 2,3 and 4. He has won 3golden globe awards, Oscar, People’s Choice, BAFTA, and the Screen Actor Guild Awards. Tom Cruise has an elegant body. Tom Cruise’s workout for Oblivion & Top Gun was quite endearing. Tom Cruise got his diet and workout plan designed from his friend and a well known footballer David Beckham. Let’s checkout Tom Cruise’s diet plan!

Height & Weight:

Tom Cruise Height: 5′ 7″ (1.70 m)

Tom Cruise Weight: 77 kg (170 lbs)

Tom Cruise Diet Layout

Tom Cruise executes the very same training and diet. Tom Cruise’s workout routine consists of weight training: tread mill running, gyming and fencing lessons. Proper nutrition, adequate rest, a good workout plan and taking necessary supplements are very important to gain muscles. Tom Cruise go for 20 minutes walk and jump rope at full intensity. Tom Cruise performs many physical activities regularly because he is not much taller and gains weight easily. Tom Cruise performs average intensity exercises like push ups and pull ups and they are performed daily to increase his strength and endurance. He stays in shape by doing cardio and oppressive way.

Tom cruise Body

Tom Cruise Diet Foods


Tom Cruise takes 4 eggs white or egg omelette so that his body gets energised, he also have avocado and orange slices in breakfast.

Snack 1:

After breakfast, cruise likes to take small amount of mixed nuts and Apple slices which is high in fibres and therefore improves overall health.


In lunch he takes Grilled chicken breast, spinach and protein shake as proteins is an essential ingredient for achieving optimal progress in physique enhancement and performance. By taking sweet potatoes cruise reduces his cravings for other sweets.

Snack 2:

After lunch in the evening he takes a small snack which includes Green salad, cheese and unsalted mixed nuts.


In dinner Tom Cruise take Trukey burger, broccoli and salad. Salads give strength to the bones and build up the muscles.

Key features of Tom Cruise’s diet

  1. He drinks a lot of water throughout the day at-least 10 to 12 glasses a day to maintain body temperature.
  2. He is on a strict diet to consume 1000 calories per day, which includes vegetables, grilled chicken, lots of fruits and salads.
  3. He avoids a lot of carbohydrates which helps keep him lean.
  4. He takes 6 to 8 small meals per day to accelerate metabolism and lose weight.
  5. He also takes supplements which are rich in proteins such as whey and casein.
  6. He does not take in unnecessary fried food or sweets.
  7. He usually performs his cardio workouts by cycling, jogging and running.

Justin Timberlake Diet Plan

Justin Timberlake

Justin Timberlake is an American pop singer cum actor and businessman. Born on January 31, 1981 in Memphis, Tennessee, he appeared on the television shows Star Search and The All-New Mickey Mouse Club as a child. Justin Timberlake has 6 Grammy awards to his credit and one Emmy award. Justin Timberlake has an incredible physique having clearly defined abs and arms.
Justin displayed his body quite proudly.  Justin combines gym workouts with other fun stuff like regularly playing sports and plenty of dancing. Outdoor sports like basketball are a particular favorite pastime of Justin. He’s also a regular runner. Let’s checkout Justin Timberlake’s diet plan!

Height & Weight:

Justin Timberlake Height: 6′ (1.82 m)

Justin Timberlake Weight: 74 kg (163 lbs)

Justin Timberlake Diet Layout

Justin does not believe in doing exercise every day so he workout only 4-5 days a week. Whilst in the gym Justin performs plenty of cardio exercises with a good portion of high intensity gymnastic moves, sit ups, crunches, squats etc. Justin takes his meals five times a day at recurring intervals to supply the required amount of energy. He does not take junk foods, and he avoids foods which does not contain fibers. He drinks lots of water daily which drain out the burnt fat from his body.

Justin Timberlake

Justin Timberlake Diet Foods

Breakfast: Justin takes oat meal, which contains  carbohydrates, 3 boiled eggs which gives the exact amount of protein required and a glass of fruit juice in his breakfast.

Lunch: In lunch he takes  boiled spice less chicken chest. He also takes rice to complement his Lunch.Justin added extra protein by including protein shakes.

Snacks: Justin avoids junk food.  He takes 4 slices of brown bread without any extra fats in the form of butter, 3 boiled eggs and to add calcium he takes glass of milk.

Dinner– Justin starts his dinner with 2 slices of brown bread, one boiled spice less chicken chest and salads add extra fibers  which are required to maintain his digestive system in a perfect mood.

Supper: Justin before going to bed likes to take a small snack which includes a glass of protein shakes and again 3 boiled eggs.

Key features of Justin Timberlake’s diet

  1. Justin does not add extra fat to his body but supply sufficient energy and carbohydrates needed by his body.
  2. To lift his body and bring the perfect shape, he do crunches and sit ups.
  3. Justin cut out junk food and beer which is the ultimate way to shed fat fast.
  4. Justin played regular intense games of basketball and other sports to get his physique leaner and more athletic.
  5. Justin Timberlake workout routine includes weightlifting, dancing and playing sports.
  6. He loves to drink protein shake because protein shakes provide you enough energy and protein so that you can feel complete whole day.

Jeremy Renner Diet Plan

Jeremy Renner

Jeremy Lee Renner was born on January 7, 1971 in California. Renner is an American actor. He is multi-talented as he is a singer-songwriter, film producer, former makeup artist, and musician. He is best known for his roles in The Hurt Locker (2008) for which he received an Academy Award nomination for Best Actor.  He’s a great actor and is in peak physical condition. He is above 40 but still he looks young and healthy only because of his workout plans. He is very conscious about his health and is trained hard to get into the shape. Jeremy Renner workout routine lasts for five days a week and also follows a well planned diet. Let’s checkout Jeremy Renner’s diet plan!

Height & Weight:

Jeremy Renner Height: 5′ 10″ (1.78 m)

Jeremy Renner Weight: 71 kg (156 lbs)

Jeremy Renner Diet Layout

Jeremy Renner;s diet on a daily basis is not only very strict, but is very well-balanced and sensible. He works very hard to get in shape and look much younger than his age.
Jeremy Renner’s workout routine includes weight lifting and cardio exercises. He loves to eat simple, clean and natural well balanced diet. The Jeremy Renner’s diet was structured this way to ensure that maximum gains were obtained due to constant infusions of protein during workouts.

Jeremy Renner

Jeremy Renner Diet Foods


In breakfast Jeremy Renner takes avocado and orange slices, 3-4 eggs omelette cooked in coconut oil as yolk contains vitamin D, which may guard against cancer, diabetes, and more.


After breakfast he takes few slices of Apple and mixed nuts which has fiber, protein, and healthy fat that keep him stated.


In lunch he takes grilled chicken breast, sweet potato, spinach and protein shakes as proteins is an essential ingredient for achieving optimal progress in physique enhancement and performance.


In evening he likes to take Green salad, cheese and unsalted mixed nuts.


In dinner He likes to have turkey bacon cheeseburgers and salads. Whole-wheat pizza topped with grilled chicken and broccoli is one of his favorite.

Key features of Jeremy Renner’s diet

  1. He avoids high fat value food items.
  2. The main pillars of his diet include lean meat, fresh fruits and vegetables.
  3. For his arms and legs does various types of exercises which include cardio, dumbbells, squats, and dips. He also does 20 to 30 minutes of running on treadmill.
  4. Along with high quality protein, Renner had a lot of fruit and vegetables and of course as much as 2 litres of water for hydration.
  5. He ate lots of small meals throughout the day. He believes in eating five times a day, about every three hours to stimulate their metabolism” including two mini meals between their three basic meals.
  6. He banned all types of refined sugars and carbohydrates.

Daniel Craig Diet Plan

Daniel Craig

Daniel Wroughton Craigwas born 2 March 1968 is an English actor, best known for playing British secret agent James Bond since 2006.  His debut in Casino Royale was highly acclaimed and earned him a BAFTA award nomination. He was more intense, more charismatic, and incredibly in even better shape. His physique adds to his confidence that is why even the 21stcentury generation audience has liked him. His routine includes the deadlift and toe-to-bar for full-body strength. Daniel has played the real life role of shape-shifter with his body, having taken it to-and-fro several times on both ends of the scales.  Let’s checkout Daniel Craig’s diet plan!

Height & Weight:

Daniel Craig Height: 5′ 10″ (1.78 m)

Daniel Craig Weight: 78 kg (171 lbs)

Daniel Craig Diet Layout

Daniel kept all his workouts intense. He took no rests and did more reps in fewer sets. This allowed him to go from having a lean body to a muscular one. Following such a workout will not only increase stamina but also improve hand-eye co-ordination and overall endurance. He set up a daily plan with specific exercises everyday including weekends. Most of the exercises focused on the development of upper body apart from stamina and endurance. Daniel’s warm exercises are itself a huge task. He did rowing as a part of gearing up for his workout sessions  Rowing 300m at half his energy capacity and then again 300m at three-fourths his energy capacity allowed him to not get tired before the actual workouts.

Daniel Craig body

Daniel Craig Diet Foods


In breakfast A bowl of porridge or 2 poached eggs on brown bread/toast.


After breakfast he takes A protein shake with some nuts or fruit.


In lunch he takes  Lean meat or fish with salad & small amount brown rice or a baked potato.


In evening he likes to take A protein shake with nuts or yogurt.


In dinner    likes to have Lean meat or fish with dark green leafy vegetables like broccoli or spinach.

Key features of Daniel Craig’s diet

  1. The first component of the Daniel Craig diet was for him to stop the smoking and exercised 5 times a week.
  2. His typical day diet included protein shakes, poached eggs, baked potatoes, chicken, fish and lots of green vegetables.
  3. Creatine cell volumizer to increase muscular energy and strength gains, Glucosamine for muscle recovery, protein shakes to assist with muscle tissue development, glutamines were some of the food supplements that Daniel took.
  4.  Daniel’s sleeping period was anywhere between 7-8 hours on an average. Sleep is the period during which the body goes into repairing itself.
  5. He avoids taking in fried and food items that are high in bad fat so as not to ruin his overall routine.
  6. For the lower body, the Daniel Craig Workout uses a combination of leg extension and hamstring curls, these workout routines rely on the weight of the body.

Christian Bale Diet Plan

Christian Bale

Christian Charles Philip Bale was born 30 January 1974 is an well renowned English actor.  He has starred in both blockbuster films and smaller projects. He received critical acclaim and won several awards, including the Academy Award for Best Supporting Actor, the Golden Globe Award for Best Supporting Actor and the Screen Actors Guild Award for Outstanding Performance by a Male Actor in a Supporting Role. Christian Bale is inevitably a great source of inspiration for millions of people. His iconic performance of batman in the movie “Batman“, not only won accolades, but also thrilled people. Let’s checkout Christian Bale Diet Plan!

Height & Weight:

Christian Bale Height: 6′ (1.83 m)

Christian Bale Weight: 68 kg (150 lbs)

Christian Bale Diet Layout

Christian acquired a completely ripped and toned body.  he practiced intense workouts and weight lifting to gain muscular body.  Practicing various workouts for different body parts, Christian practiced squats for toning his legs and thighs, and grappling and boxing were his weapons, to tone the upper parts of his body. The superhero abides by a balanced and healthy diet having proteins, carbs and fats into the proportion of 1:2:3. His proportionate diet is under the guidance of his professional nutritionists. He eats after every three hours. He also ate protein-rich food sources and carbohydrates in the form of fruits, salads, and vegetables.  Since he is also a full-fledged vegetarian, he increased his protein intake by eating more eggs, fat-free cheese, and protein shakes rather than lean meats.

Christian Bale Body

Christian Bale Diet Foods


Bale literally consumed only coffee, an apple, and maybe a can of tuna.


In lunch he takes Fruits and vegetables may be on the menu, but they are in limited quantity, salted and buttered.


In dinner pasta, Italian bread and olive oil or a little avocado (for the fat), baked tilapia (protein) and quinoa or another earth grain, unprocessed.

 Key features of Christian Bale’s diet

  1. Bale’s workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.
  2. Christian Bale’s workout for Batman consisted of compound, explosive exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman’s speed and agility.
  3. The technique of martial art involves vigorous workouts, accompanied with light workouts or compounded weight bearing exercise, in the interval training.
  4. Stretching for 30 minutes and 10-20 laps of swimming comes under his day 4 of workout routine, which was bestowed to build stamina and endurance.
  5. He also consumed whey protein powder which is very good for a fast digestion and can be consumed with the other aliments without affecting the results of the fitness exercises.
  6. Practicing various workouts for different body parts, Christian practiced squats for toning his legs and thighs, and grappling and boxing were his weapons, to tone the upper parts of his body.
  7. He consumed plenty of protein to support muscle growth, increase fullness and boost metabolic rate.

Andrew Garfield Diet Plan


Andrew Russell Garfield was born on 20 August 1983 is a famous actor. His performance as Spider-Man/Peter Parker in the superhero film and in social network was well received for which he received Golden Globe and BAFTA nominations. Garfield was a gymnast and a swimmer during his early years. Garfield has been naturally blessed with a lean and toned body. Andrew Garfield is considered to be quite particular about his diet and workout routine. He changed his body from flabby to fit for his roles. Garfield has also quit smoking so that he can train harder.  Let’s checkout Andrew Garfield’s diet plan!

Height & Weight:

Andrew Garfield Height: 5′ 10.5″ (1.79 m)

Andrew Garfield Weight: 63 kg (138 lbs)

Andrew Garfield Diet Layout

Andrew Garfield workouts with weight training exercises such as chin-ups, squats, clean and press, chest work and lots of arm training. In addition to this is there will be plyometrics, such as clap push ups, squat jumps, box jumps and also sprint training to improve speed and power. He was allowed to eat only one piece of sushi a day. Garfield’s diet would most-likely revolve around lean sources of protein, such as chicken breast, and plenty of vegetables for the micronutrient resources. Fruit would be consumed at a minimum because they are a source of unnecessary sugar.

andrew garfield shirtless

Andrew Garfield Diet Foods


Andrew Garfield takes proteins paired with carbs for breakfast, like a large omelette with a smaller bowl of oatmeal.


Andrew Garfield lunch is well-balanced, with lean protein and veggies. In lunch he eats chicken and broccoli with a salad as salads give strength to the bones and build up the muscles.


Garfield favorite dinner is bulgogi, which is a Korean dish.

Key features of Andrew Garfield’s diet

  1. Andrew stayed away from calories by eating fruits and vegetables and avoiding junk food.
  2.  He also took protein supplements to aid in his muscle growth and took supplements before working out to preserve muscle mass. During workout days he drinks 2 glass of protein in a day.
  3. He starts each workout with 20 minutes of cardio to work on your endurance and get your muscles warmed up.
  4. Andrew Garfield’s exercise routine, he does pilates daily that boosts his level of strength and flexibility.
  5. Garfield’s main exercise routine involves increasing his muscle mass through weigh training. This involves doing chin-ups, squats, clean and press, chest work and lots of arm training.
  6.  He does plyometrics which includes clap push ups, squat jumps, box jumps and also sprint training which both increases his speed and power.
  7. He eats minimum fruits as they are supply of unnecessary sugar in the body.
  8. Andrew Garfield’s diet involves a strict diet to keep him in shape  loves eating a lot of sushi that is rich in protein, low in fat, as well as regarded a low energy food.

Kobe Bryant Diet Plan

kobe bryant

Kobe Bean Bryant was born on August 23, 1978 is an American professional basketball player for the Los Angeles Lakers of the National Basketball Association (NBA). He entered the NBA directly from high school, winning five NBA championships.  Bryant earned himself a reputation as a high-flyer and a fan favorite by winning the 1997 Slam Dunk Contest. At 34 years and 104 days of age, Bryant became the youngest player in league history to reach 30,000 career points. He is also the all-time leading scorer in Lakers franchise history. He has won the All-Star MVP Award four times.  His success comes from hard work and Dedication. His workout routine is sought after all over the world. It’s known as the 666 plan. Six days a week, Six Hours a Day, Six months a Year! Let’s checkout Kobe Bryant’s diet plan.

Height & Weight:

Kobe Bryant Height: 6′ 6″ (1.98 m)

Kobe Bryant Weight: 93 kg (205 lbs)

Kobe Bryant Diet Layout

The even time distribution for regular exercise and practice training is the key point in Bryant’s way to success. The first four hours are devoted to running and remaining two hours to basketball practice. The remaining two hours constitutes of cardiac exercise and weight training. Bryant workout focuses mainly on building muscles that is useful for basketball. That’s why he squats, does calf raises, and, most importantly performs power cleans, which build explosiveness for sprinting and jumping. The rest of his workout is tailored to improving his size and strength, which allows him to slash to the basket. A solid diet is key to building a stronger body. Bryant eats lots of calories to build muscles and about 1 to 1.5 grams of protein per pound of his bodyweight.

Kobe Bryant

Kobe Bryant Diet Foods


Bryant takes eggs and salad or toast in the morning.


In lunch he takes lots of veggies and fruits. There is a rapid burn of calories when muscles work accelerates, therefore, by supplementing low fat yogurt in drinks can serve immediate source of refreshment.


I dinner he takes fish and lean meats. He takes appropriate protein content in his daily meal.

Key features of Kobe Bryant’s diet

  • Kobe takes a day off per week to rest and recharge as resting is a key component of an effective weight lifting routine. It allows his muscles to recover and gives them a chance to truly relax, which ultimately reduces the chance of injury.
  • Bryant’s Diet plan also includes green tea, which is a drink that packs the body with anti oxidants and attacks the noxious free radicals. It also helps to defend the vital organs of body from lactic acid damages.
  •  To save himself from severe water loss and to remain protected from dehydration, he takes large amounts of water as running and exhaustive gaming causes heavy sweating and increases water metabolism in the body.
  • He is not a strict follower of vegetarian diet and craves for meat but keeps a check to his non-vegetarian desires.

Usain Bolt Diet Plan


Usain St. Leo Bolt OJ CD is a Jamaican sprinter widely regarded as the fastest person ever. He was born on August 21, 1986 Sherwood Content, Jamaica. Bolt began his training at the young age of 10 when his cricket coach recognized how fast he was.  By the time he was 15, he won a junior sprint title in the 200m. He is the first man to hold both the 100 metres and 200 metres world records. Bolt’s achievements in sprinting have earned him the media nickname “Lightning Bolt” and awards including the IAAF World Athlete of the Year, Track & Field Athlete of the Year, and Laureus Sportsman of the Year (three times).  He is having a lean body muscle. Usain Bolt workout includes a variety of training. He obviously focuses heavily on running. Let’s checkout Usain Bolt diet plan.

Height & Weight:

Usain Bolt Height: 6′ 5″ (1.95 m)

Usain Bolt Weight: 94 kg (207 lbs)

Usain Bolt Diet Layout

Usain Bolt’s workout routine includes, weightlifting, and flexibility training along with running and balance training. He goes to gym for 6 days in a week for about an hour. Usain Bolt workout routine includes variety of exercises such as box jumps, frog leaps, high knee skips, ankle rolls, step ups and many more.  He usually spends 3 hours daily for training purposes and thereafter goes for relaxation and massage in order to ensure recovery. Usain eats 6 meals a day consisting proper amount of protein, carbohydrates, and fat and tries to maintain a high energy level. He eats junk food occasionally. After a tiring workout, he’ll drink straight Gatorade to replenish his system and aid in recovery.

usain bolt

Usain Bolt Diet Foods


In breakfast Bolt  eats cooked banana, yellow yam which are an excellent source of energy-transporting carbohydrates, digestion-aiding fiber and vitamins C and A, Ackee, potato and saltfish (a Jamaican dish) with dumplings (like flour, water, butter and milk).


Bolt eats either tuna or snapper for additional protein with whole wheat bread and brown rice. He also takes chicken breast and Pasta in lunch.


For Dinner, Usain likes to have chicken, beef mixed with brown rice or peas with pork

Key features of Usain Bolt diet

  1. He uses a combination of plyometric training and weight training to build functional strength.
  2. He opts for a high energy diet  to maintain his engine, ensuring that each of his six daily meals contain 60% protein, 30% carbs and 10% fats.
  3. In the weight room, he focuses on building stronger muscles and not increasing bulk.
  4. He always keeps hydrated as well. He mixes Gatorade with water and drinks it consistently throughout the day.
  5. He believes that Warm ups should include 10-15 stride outs, followed by drills and stretching, followed by more stride outs.
  6. He loves chicken nuggets and admits to eating some before his record setting race.

Ryan Gosling Diet Plan


Ryan Thomas Gosling was born November 12, 1980. Ryan is a Canadian actor, director, writer and musician. He began his career as a child star. Gosling came to the attention of a wider audience in 2004 with a leading role in the romantic drama The Notebook, for which he won four Teen Choice Awards and an MTV Movie Award.  One of the reasons behind his big success is because he has a very lean and ripped body. He is regarded as one of the most desired male. Gosling can be certainly regarded as the actor of this generation. Ryan Gosling added solid muscle to the right areas. He packed on muscle to his chest perfectly especially his upper chest. Let’s checkout Ryan Gosling diet plan.

Height & Weight:

Ryan Gosling Height: 6 feet (1.84 m)

Ryan Gosling Weight: 78 kg (171 lbs)

Ryan Gosling Diet Layout

Ryan Gosling goes to gym 4-5 days a week for about 2 hours. He is training hard to get in shape. He was skinny guy as a teenager and now his body is a result of his dedication and workouts. a strict routine of weight training was followed where he lift weights about three to four times weekly.  Ryan followed a strict weight training routine that had him lifting weights 3-4 times per week. The routine mainly consisted of weights lifted in the 5-8 rep range with a few exercises done in ht 10 rep ranges. Ryan Gosling Builds up the shoulders with a lot of volume and variety – seated dumbbell presses, lateral raises, front raises and rear delts.

Ryan Gosling

Ryan Gosling Diet Foods


In breakfast Ryan eat whole grain bread for carbohydrates. He also drinks protein shakes as they strengthens the muscles.


In lunch he takes chicken and eats natural and fresh food.


In dinner he takes more of a Thai diet: green vegetables, rice and fish. The reason that he ate fish is because fish is very high in Omega-3 fatty acids and that is essential for the human body to function properly. Also, fish is a very good protein source.

Key features of Ryan Gosling diet

  1. His training involved learning the various moves used in Muay Thai, such as roundhouse kicks, along with hand and elbow strikes.
  2. Ryan drinks at least half a gallon of water because water helps to stay hydrated, plus it also keeps his skin looking healthy.
  3. Ryan Gosling made sure that he ate healthy amounts of brown rice, whole grain breads, and whole wheat bagels for carbs sources.
  4. He made sure that he cut out all forms of sugars and junk food and also tried to drink a lot of water.
  5. His workout includes Barbell squat, reverse dumbbell lunges, Bench press, Chin ups, Bicep curl, Triceps rope extension.
  6. Ryan Gosling stuck mostly to High Intensity Interval Training to tone his legs up and burn fat.