Ibrahim Ali Khan’s diet secrets for fitness were revealed (Source: Instagram/Ibrahim Ali Khan)Ibrahim Ali Khan’s transformation caught everyone’s attention in his debut film Nadaaniyan as well as his latest release Sarzameen, where he appeared with a sculpted physique and chiselled abs. Now, celebrity nutritionist and integrative health coach Nicole Linhares Kedia has revealed how she guided him through this journey.In an interview, Kedia, who has also worked with Kiara Advani and Vir Das, says she believes that nutrition is “the silent architect of both appearance and performance. For anyone, but especially for people constantly in the public eye. How you fuel your body directly influences not just how you look, but your energy, mood, skin health, and overall presence.”Nicole opened up about how she helped bring structure to Ibrahim’s eating habits while still allowing room for favourite foods. “He enjoyed dishes like bhurji, parathas, wraps, and shawarmas. In the past, he leaned heavily on red meat to meet his protein intake, but there was little structure to his macros. Our goal was to bring more balance into his diet by introducing antioxidant-rich foods, increasing fibre, and adding elements like fennel seeds to help stabilise blood sugar levels,” she explained. Instead of eliminating much-loved dishes, Nicole worked on smarter swaps and reducing oil content in the foods. She mentioned, “Since biryani is one of his favourites, we didn’t eliminate it – instead, we made smarter swaps, like using brown rice or quinoa, and significantly reducing the oil content.” She also adjusted his circadian rhythm and pre- and post-workout nutrition, ensuring he trained with adequate fuel and recovered effectively. “At times, he would train on an empty stomach, which wasn’t ideal, given the intensity of his workouts. So, we introduced a light pre-workout snack, typically a banana with mixed seeds, along with electrolyte-rich water during training. Post-workout, he had a good protein source within 90 minutes to support recovery and performance,” she told NDTV. So, if someone wants visible muscle definition, what key adjustments can they make without slowing progress?Aditi Prabhu, nutritionist and founder at NutroDynamix, tells indianexpress.com, “If someone wants visible muscle definition but doesn’t want to give up their favourite high-calorie dishes. In that case, the key lies in understanding their own nutritional requirements and then fitting their favourite foods into the overall strategy to achieve the goals.”For this, she mentions that some key adjustments that need to be made include practising portion control, timing meals properly, prioritising protein, balancing meals, monitoring the frequency of indulgences, and opting for healthier alternatives whenever possible.On aligning workout timing and nutrition with the body’s circadian rhythm The expert says that each person has a distinct circadian rhythm, and aligning workout timing and nutrition with it can make a huge difference in performance, sleep and overall health. It can be especially beneficial when aiming for fat loss and muscle gain. View this post on Instagram A post shared by Ibrahim Ali Khan (@iak) “Simply by exercising at the peak time and fueling at the right time can help improve energy level, recovery and overall results,” notes Prabhu.Story continues below this adAre small dietary changes enough to make a noticeable difference in body composition over a short period? Prabhu says, “Whether someone needs small dietary changes or major shifts to achieve a noticeable difference in body composition would largely depend on the current phase of their nutrition journey, their mindset, and other factors such as overall health.”For someone who’s in their early phases, she adds, smaller changes would be enough to make a noticeable difference. “But someone in their later phases may require drastic changes or subtle fine-tuning to get the desired results.”DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine. For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram© IE Online Media Services Pvt Ltd