Olympic silver medallist Neeraj Chopra enjoys these desi sweets as cheat meal: ‘Don’t know how many have tried this combination’

Neeraj Chopra, India’s Olympic and world javelin champion, shared insights into his diet and occasional indulgences during the off-season. 

Known for his exceptional fitness and discipline, Chopra revealed that he loves eating sweets. In an episode of the Fit India Champions podcast, the javelin star admitted to having a soft spot for traditional Indian sweets, particularly when he’s not in the midst of rigorous training.

Chopra’s favourite cheat meal combines two beloved Indian desserts. He said, “I am a big fan of sweets. Sometimes I like to eat gulab jamun with ice cream. I don’t know how many people would have tried this combination but I find it very enjoyable.” 

The Olympic champion also expressed his fondness for other traditional sweets like kalakand (Indian milk cake) and churma, a homemade delicacy made from crushed Indian bread and ghee. 

However, Chopra emphasised that these indulgences are strictly limited to his off-season periods and are always followed by a return to his strict dietary regimen.

Importance of incorporating cheat meals in your diet

Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “By providing a mental break from restrictive diets, cheat meals can enhance adherence and prevent burnout. The strategic incorporation of periodic caloric surpluses, commonly termed “cheat meals.” 

A macronutrient-balanced diet of someone who exercises regularly can yield both physiological and psychological benefits, she says. “Psychologically, they can mitigate the stress response associated with prolonged caloric restriction, enhancing adherence to dietary regimens.” 

Physiologically, temporary increases in caloric intake can stimulate anabolic hormones, potentially promoting muscle protein synthesis and recovery. Moreover, such periods can replenish depleted glycogen stores, crucial for high-intensity exercise performance. 

However, she says, excessive or frequent deviations from a carefully calculated macronutrient profile can counteract weight management goals and impair adaptations to training stimuli. Individualised dietary strategies that consider factors such as training volume, intensity, and body composition goals are essential for optimising the potential benefits while mitigating potential drawbacks.

Rich in refined carbohydrates and saturated fat due to deep frying and sugar syrup. (Source: Freepik)

Nutritional content of gulab jamun, kalakand, and churma 

-Gulab Jamun: Rich in refined carbohydrates and saturated fat due to deep frying and sugar syrup. While delicious, it should be consumed in moderation. 

-Kalakand: Primarily composed of milk solids and sugar. It provides calcium but is high in calories and fat. 

-Churma: Made from wheat flour, ghee, and sugar, it offers carbohydrates and some healthy fats from ghee. However, the calorie count can be substantial. 

Strategies to effectively manage cravings

Chopra states, “When we athletes are in good shape, we don’t feel like eating sweets or fried delicacies because when we train, we get tired very quickly if the diet is not up to the mark. Hence, we do not feel like eating out of our diet plans. Cheat meals are fine but only sometimes.” 

Malhotra emphasises the importance of managing cravings. Here are some strategies she suggests:y

Prioritise Nutrient-Dense Foods: A diet rich in fruits, vegetables, lean proteins, and whole grains keeps you fuller for longer, reducing the likelihood of unhealthy cravings.

Regular Meals and Snacks: Skipping meals can lead to intense hunger, making it harder to resist temptations. Consistent eating helps stabilise blood sugar levels.

Hydration: Often, thirst is mistaken for hunger. Ensure you’re drinking enough water throughout the day.

Mindful Eating: Pay attention to hunger cues. Eat slowly and savour your food. This helps prevent overeating.

Sleep: Adequate sleep regulates hunger hormones, making it easier to control cravings.

Stress Management: Stress can trigger emotional eating. Incorporate relaxation techniques like meditation or yoga.

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