The Golden Rule: No Food After 7 PM
A cornerstone of Malaika's routine is intermittent fasting, which for her means finishing her last meal of the day by 7 or 7:30 PM. This practice, she explains, has worked “like magic” for her system, leading to better sleep and feeling lighter. She typically
follows a 16 to 18-hour fasting window, allowing her body ample time to digest and reset before the next day. This approach is not about starving but about creating a disciplined eating window. During the fasting period, she ensures she stays well-hydrated, often consuming liquids like jeera water, plain water with lime, or coconut water.
Embracing ‘Ghar Ka Khana’
Malaika is a strong advocate for simple, home-cooked meals, which form the majority of her diet. She believes in eating basic, wholesome food and has often shared pictures of her meals, which include familiar Indian staples like dal, rice, sabzi, and roti. She even carries her own 'dabbas' to work to ensure she has a nourishing meal on hand. This preference for home cooking allows her to control ingredients and portion sizes naturally. Her love for comforting dishes like khichdi, kadhi chawal, and even homemade Desi Chinese shows that her diet is far from restrictive and is rooted in flavourful, familiar foods.
A Balanced Plate, Not a Restrictive One
Contrary to many fitness trends, Malaika does not believe in eliminating food groups. She has debunked the myth of avoiding carbohydrates, stating that a balanced diet should include a bit of everything. Her main meal at lunch is a well-rounded affair with carbs, good fats, and protein. She also dismisses the idea of 'cheat days', preferring portion control to maintain balance every day. One of her clever tricks is to eat from a specific bowl, which naturally limits her portion size without the need for weighing food. She has also stated a dislike for salads, proving that a healthy diet doesn't have to rely on raw vegetables alone and can be satisfying.
The Morning Rituals
While she fasts through the morning, Malaika starts her day with specific liquids to aid her system. She often begins with warm water with lemon or a mix of soaked methi, ajwain, and jeera seeds. She has also famously called ghee her "superfood," starting her day with a spoonful of it, a practice rooted in Ayurveda. Later in the morning, around 10 am, she might have a nutrient-packed ABC (apple, beetroot, carrot) juice with ginger. Her first solid food is usually consumed around noon to break her fast, often consisting of nuts like walnuts.
Fitness as a Holistic Practice
Malaika's diet is complemented by a consistent and diverse fitness routine. Yoga is a major part of her life, credited not just for physical flexibility and strength but also for mental peace. However, her regimen is not limited to yoga; she also incorporates Pilates for core strength and posture, as well as High-Intensity Interval Training (HIIT) to boost stamina. She believes in moving her body daily, whether it's through a structured workout, walking, or dancing. This holistic view emphasizes the connection between eating right, staying active, getting enough sleep, and practicing mindfulness for overall well-being.
