Over the past twenty years, Kinita Kadakia Patel has collaborated with a wide array of celebrities—including Alia Bhatt, Huma Qureshi, Soha Ali Khan, Kunal Khemu, and Genelia D’Souza. While she appreciates that many of her clients are dedicated and disciplined, she remarks, “If they stray from their routines, I’m always there to guide them back on track.”
Besides working with stars, Kinita has been the nutritionist for the Mumbai Indians for 15 years, crafting nutrition strategies for match days, recovery protocols, hydration plans, and endurance training—ensuring that athletes can perform at their peak in high-stakes environments.
In this exclusive interview, the nutrition specialist shares insights about her clients, who puts in the most effort, who nails their portions, and offers valuable advice for those looking to undergo a body transformation.
Here are the edited excerpts:
Q. As a body transformation specialist, what are the five things you avoid at all costs?
Kinita Kadakia Patel: There are several key practices I advise against for anyone aiming to change their body composition:
*Sugar
*Inconsistent sleep
*Taking multiple supplements at once without understanding their purposes
*Focusing solely on cardio or HIIT without incorporating enough resistance training
*Ignoring your body’s signals and failing to allow it necessary rest and recovery periods
Q. You are a renowned nutritionist known for assisting numerous celebrities. What is the wellness mantra you follow for yourself?
Kinita Kadakia Patel: Eat to perform. Performance isn’t limited to sports; it applies to everyday life—at work, in the gym, while studying, etc. Everything is interconnected by the way we eat. Opt for foods that enhance your performance and avoid those that could hold you back.
Q. Your long-standing work with the Mumbai Indians spans nearly 15 years. Given the varied needs of each player, do you adhere to a common practice, particularly on match days?
Kinita Kadakia Patel: Nutrition for cricket is essential for providing the right foods that empower players throughout the game, coupled with a tailored hydration plan. Match-day nutrition is usually based on the foods consumed during training days; we rarely introduce new items without prior testing. The key to success lies in sticking with familiar foods that their bodies can tolerate well.
Q. You’ve worked with numerous stars, from Alia Bhatt to Ayan Mukherjee. Who stands out as the most dedicated, and who tends to struggle with wellness routines?
Kinita Kadakia Patel: I’ve been fortunate to work with clients who are primarily sincere and disciplined. Jimmy, for instance, exemplifies remarkable dedication and focus. Of course, there are clients who face challenges; we work together to achieve their goals and implement sustainable changes moving forward.
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Q. You are credited with integrating athlete-grade nutrition into daily routines. Do these principles differ between athletes and non-athletes?
Kinita Kadakia Patel: Certainly. Nutrition for athletes goes beyond achieving peak performance in competitions; it also involves maintaining strict discipline during training. This entails a careful balance of rest, recovery, hydration, and supplementation. For the general population, there’s more room for flexibility; the goal is to make these habits sustainable. The 80-20 rule can apply: 80% of the time, stick to your plan while allowing yourself some leeway the remaining 20%.
Q. Actors often undergo intense physical transformations for their roles—sometimes in very short periods. How do you ensure that these rapid changes are healthy?
Kinita Kadakia Patel: Achieving physical transformation can be demanding. It requires certain nutritional elements, including fiber, vitamins, and appropriate supplements, to balance the process. This, in conjunction with enough sleep and recovery time, aids in maintaining overall health while pursuing the desired outcomes before filming begins.
Q. Which actor and cricketer is:
Kinita Kadakia Patel:
a) A foodie: Most of them are; my role is to guide them toward healthier choices.
b) Focused on portion control: Ayan Mukerji certainly excels at managing his portions.
c) Committed to wellness routines: Shweta Tiwari thrives on her routine.
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d) Needs encouragement to follow routines: Most of my clients demonstrate dedication and discipline, but when they deviate, I’m always there to help realign them.
Q. No one approach fits everyone. However, if you had to recommend five essential wellness habits, what would they be?
Kinita Kadakia Patel:
- Establish regular eating windows: not about intermittent fasting but about disciplined meal timing.
- Maintain a consistent sleep schedule: waking up and sleeping at similar times each day.
- Go for a post-meal walk: a gentle stroll for 15 to 20 minutes after eating.
- Eliminate sugar: in all forms.
- Get an annual blood test: particularly after age 30.
Q. What has been your most challenging assignment with a celebrity, and why do you consider it challenging?
Kinita Kadakia Patel: Many celebrities present unique challenges, as they often already maintain healthy eating and exercise habits. Tailoring meal plans to their individual needs is crucial for success. Shweta Tiwari stood out as a challenging case; she approached me after giving birth to her son Reyansh, genuinely seeking transformation. After achieving her weight loss goals, we focused on getting her fit for “Khatron Ke Khiladi,” and she excelled. Witnessing her commitment and the rewards of her hard work was incredibly fulfilling.
Q. In the pursuit of rapid weight loss, many resort to extreme measures. What is your advice for planning sustainable weight or fat loss?
Kinita Kadakia Patel: Listen to your body. Allow it to respond at a natural pace. Some may see results sooner than others, but true sustainability comes from understanding what works for your body rather than adhering to the latest Instagram fad.
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