The Secrets Behind Bani J's Toned And Sculpted Body Are These 5 Diet Essentials


By Jasleen Kaur Last Updated:


The Secrets Behind Bani J's Toned And Sculpted Body Are These 5 Diet Essentials

She is smart, she is bold, she is intelligent and she is one of the most loved MTV hosts till date. Though she is loved for her anchoring talent a lot, but she is even more loved for her toned and sculpted body. Kicking aside all the stereotypes, this gorgeous lady flaunts woman muscles like a pro (and we just love her for that).

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Image Courtesy: Instagram

Bani rose to fame from her stint in famous reality show of MTV named, Roadies. She appeared on the show in its fourth season and made everyone go crazy for her. At that time, she was a lean and petite girl, but eventually she zipped one and all with her super-fit and muscular body. Her washboard abs, perfect biceps and shoulder cuts, those tattoos and whatnot, this bindaas girl leaves no chance to flaunt them all (and that’s worth it, no?).

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All this didn’t came to her just like that, there is a lot of determination and hard work that she had put in all these years. She has worked upon her body sincerely by religiously following a strict diet plan coupled with proper workout regime. Here we reveal everything about what she eats and what workout plans she follows. Scroll on and get to know!

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Diet Secrets

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In an interview with India Today, Bani J talks about those five diet essentials that she does include in her diet strictly. So, here we go one by one!

#1. Water

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Water is one of her essentials that she never ever sacrifice. She prefers having water that is inclusive of a lot of BCAA’s (Branched Chain Amino Acids). Though water is anyway good for everyone, but Bani’s main purpose is to keep herself hydrated since it offers oxygen to the muscles. This also helps her calm the pain she gets from the heavy workout routine she follows. Here’s what she stated:

“I drink a lot of water on a daily basis with a lot of BCAs in them. Hydration for me is very very important.”

#2. Coffee

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Fitness freaks must be knowing that whether it is pre-workout diet or post, both are equally important. Coffee is one such drink if taken before the workout can shed a lot of calories during the exercise since it boosts your metabolism too. One of the things that Bani can’t live without is coffee. May be this is the secret of her shredded abs, no? Read what the VJ has to say on this:

“I can’t live without coffee. So, coffee is something that I go for as my pre-workout definitely. I have at least two coffees in a day.”

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#3. Protein

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In case you have been following season 10 of Bigg Boss, you might know that how crazy Bani is when it comes to protein. And there is no denying that protein is the major ingredient to get that perfect muscular body. So, Bani follows a strict diet chart and have six meals in a day that include proteins such as eggs, chicken, fish, etc.

“The third thing that I always like to incorporate in my diet is protein.”

#4. Carbs

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If you believe that 'no carb diet' helps you getting the perfect muscular body, then you are completely wrong. Carbohydrates play a very important role and one must consume them to attain a fit and healthy body. Sweet potato, brown rice & oats are her favourite sources of carbs. Here’s what she has said once:

“The fourth thing would be carbs. I love my carbs. I can’t live without my carbs.”

#5. Eat the required food group

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According to Bani, one should intake only those food groups that they, or their body so to say, require. One needs to analyse their body type first and the goal that they heading towards, and only then opt for those food types. She said:

“Well, I would suggest that everyone should know exactly how much of each food group they actually need, depending upon their body goals. So that you know exactly that how much of each food group you actually need to just perform or maintain or whatever your body goal is.”

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In addition to all this, Bani has also shared two of her favourite recipes in her MTV show named, MTV Get Fit With Bani. Here are those two delicious and the healthiest recipes!

Recipe No.1:

Bani J

According to Bani, breakfast is the most important meal of the day that should be eaten as soon as one wakes up. Plus, she strictly believed it to be something really healthy. So, here’s the recipe that she shared:


  • Oats
  • Protein powder/egg whites
  • Cinnamon
  • Handful of walnuts
  • Some strawberries or raspberries or blueberries or bananas (whatever you like)

How to make it:

  • Put some water in a pan, and let it boil for a while.
  • Add ½ or 1 cup of oats
  • Stir and add cinnamon
  • Stir the entire mixture well
  • Simultaneously prepare a mixture adding 1 scoop protein powder, walnuts and fruits.
  • Finally mix it all up and treat yourself!

PS: Bani calls this recipe a breakfast recipe and suggests running for 20 minutes after having it.

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Recipe No. 2:

Bani J

Bani usually prepares this recipe using beef. In case you don’t like adding the same, you can either go for chicken, fish or eggs. Or else, if you are a vegetarian, you can pick tofu or paneer (whatever satisfies your taste buds!).


  • Beef/ Chicken/ Fish/ Eggs/ Tofu/ Paneer
  • Handful of bell peppers (depending on the quantity of above protein ingredient you are adding)
  • Tomato
  • Garlic
  • Olive oil
  • Sea salt
  • Spinach leaves (baby spinach leaves even better)
  • Chapatti or tortilla wrap

How to make it:

  • Take a sauce pan, put some olive oil and let it heat.
  • Put the protein ingredient you picked.
  • Put some garlic and salt according to taste.
  • Let it cook for a while.
  • Once done, add some chopped capsicum, tomato and spinach.
  • Now, for the burrito, which is the wrap. For this you can do two things, either make a healthy 7-grain chapatti or you can pick a tortilla wrap. (Bani prefers including the latter)
  • Heat the chapatti or tortilla wrap upside down.
  • Put the mixture of the sabzi, you made earlier in the centre of the chapatti or tortilla wrap.
  • Wrap it up and enjoy!

Workout Schedule

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Bani J is very particular when it comes to workout. She never ever skips going to gym and lifting weights. Moreover, it is reported that she keeps experimenting with her workout plans. She never shied away from growing muscles and then flaunting them. In fact, this beautiful VJ keeps sharing her workout videos and pictures with her fans through her social media handles.

Image Courtesy: Instagram

As we all know, weight lifting is not considered as a girly thing to do, but this girl has kicked those stereotypes and has come a long way. In fact, some time back she posted a picture on her Insta handle and the caption she put along with it will inspire you even more. This is the picture we are talking about:

Image Courtesy: Instagram

The captions along with it read:

“You gotta have something that's all your own.

Be it your beliefs, a certain place, a certain zone you mediate from or a higher frequency you can tune into.

Not just when you're at the top of your game and the sun shines brightly in your skies, but (especially) when the chips are down and out and you feel like you've got nowhere else to go.

The gym, is that place for me. It's my mental/ emotional / spiritual/ physical temple. I tune in, I stay tapped in to the energy as soon I get into my gym clothes, it's hard to explain unless you've experienced it yourself. A uniform of sorts, armour? Perhaps. Ready for muscular warfare yesssss. Prepared for the mental torture it'll take to get to breaking point where the real gainz lie? YES.

The sounds of the clanging and banging - the weight of the iron, the cool cold feel no matter the temperature outside.

It's my everything. It keeps me grounded, it keeps me sane. It keeps me honest, it keeps me hungry and it keeps me coming back for more.

You can't lie about your progress in a gym, there's no hiding how much you can really lift, why you're really there. 100% transparency. I love it. I live for it. Build up those walls, let the weights break them down. Scar tissue will always be stronger than normal tissue. Let's do this. #everysingleday

#nofuckstogive #theonlyway #irontherapy #dowhatyouLove #oneLife #be #allow #loa #connect #align #WORK #hustleformuscle”

Talking about fitness and how crazy she is about it, she once said this in an interview:

“Fitness is just a lifestyle. I’ve been at it since I was 19, and even before that, I used to go to the gym with my mother. I must be have been a toddler sitting in a corner while she trained. As a family, we were always into tennis and horse riding, so fitness has always been a part of our lifestyles.”

Image Courtesy: Instagram

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In that same interview Bani also talked about how hard she has been working upon her body to make it look like what it is today. Here’s what the actress gushed:

“The truth is women don’t even have a fourth of the testosterone that men have, so building muscles isn’t easy. It’s taken me four years to get the muscles that you see on me right now, and I’ve worked out every single day of my life. In fact, if I don’t workout for a week, I start losing muscles. And I don’t think, it makes one look too masculine, in fact for me, it made me look more feminine than what I used to be.”

Image Courtesy: Instagram

Well, as soon as she wakes up, she first heads towards a 20-minute running. She was once quoted as saying:

“Well, for starters, my daily routine is very disciplined as I wake up in the morning and go for a 20-minute run. Once back, I have my breakfast that’s usually oats, whey and blueberries and strawberries.”

For a clearer picture of the workout schedule of this gorgeous anchor, here we have a few videos from her workout sessions. Go for it!








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Pheww….! This girl is truly an inspiration for many without a doubt. Bani J all your fans love you for being you. More girl power to you!

Images & Videos Courtesy: Instagram
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