Still ‘fit’ at 70; The healthy diet of the ‘weightlifter mummy’

Haryana: As we grow older, many of us tend to neglect our physical health. But Roshni Devi Sangwan, a weightlifter known online as the ‘Weightlifter Mummy’, is proving that age is just a number. Now in her 70s, she still maintains a strict diet and exercise regime. In a recent podcast with Ranveer Allahbadia, Roshni spoke in detail about her disciplined high-protein vegetarian diet and daily routine.

A plant-based diet rich in protein

Roshni starts her day with a nutritious pre-workout drink made by blending oats, ten almonds, and ten raisins. Her lunch is simple yet balanced, typically consisting of a small portion of rice, lentils, fresh salad, and yoghurt. In the evening, she eats a green gram dosa with paneer and green chillies. She ends her day with a glass of milk before bed.

“A balanced and moderate diet – that’s the secret to fitness,” says Roshni Devi.

A video of Roshni deadlifting 105 kilograms recently went viral on Instagram. Her fitness trainer describes her as someone always eager to try new things and take on fresh challenges. Roshni was diagnosed with arthritis at the age of 68. Motivated by her son, she began exercising and lifting weights to manage symptoms such as joint pain and swelling. She has become an inspiration for anyone seeking a simple and disciplined lifestyle.

Here’s a breakdown of key components of her diet:

1. Oats

Oats are an excellent source of dietary fibre and protein. The carbohydrates in oats release energy slowly and steadily. They are also rich in B vitamins, minerals like manganese, phosphorus, magnesium, and antioxidants.

2. Almonds

Almonds contain healthy fats, vitamin E, magnesium, and protein. They also offer fibre and antioxidants. As a great source of energy, the protein in almonds supports muscle repair, while the healthy fats help reduce inflammation. Magnesium is essential for muscle function and recovery.

3. Raisins

Raisins are naturally sweet and packed with antioxidants, iron, and potassium. Eating raisins before or after exercise helps provide energy. Potassium supports muscle function and helps prevent cramps.

4. Rice

Studies say that when eaten in the right quantities, rice does not contribute to weight gain. It’s a key carbohydrate source for replenishing glycogen stores after workouts. Easily digestible, rice is suitable for meals before and after training sessions.

5. Lentils

Lentils are a great plant-based protein source, especially for vegetarians. They also contain dietary fibre, iron, folate, and other essential nutrients. Their high protein and fibre content promotes satiety and helps with weight management.

6. Fresh salad

Prepared with a variety of vegetables, fresh salads are rich in vitamins, minerals, and dietary fibre. They are low in calories but high in nutrients, making them ideal for maintaining energy without gaining unnecessary weight. The fibre aids digestion and helps you feel full for longer.

7. Yoghurt

Yoghurt is rich in protein, calcium, and gut-friendly probiotics. Calcium is particularly vital for bone health, especially for weightlifters and older adults.

8. Green gram dosa with paneer

Green gram dosa contains protein, fibre, essential amino acids, vitamins, and minerals. When paired with paneer, it becomes a highly nutritious and satisfying meal that helps curb hunger.

9. Milk

Milk is an excellent source of calcium, protein, vitamin D, and other essential nutrients. It helps strengthen bones and aids in energy recovery. Drinking warm milk before bed is also believed to promote better sleep.

Roshni Devi Sangwan’s lifestyle is a testament to how discipline and smart choices can defy age – and inspire others to follow suit.