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Chef Sanjeev Kapoor reveals how he stays fit at 61 despite feasting on 'chole bhature and gol gappe'

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  Published in Health and Fitness on Tuesday, September 2nd 2025 at 6:07 GMT by The Financial Express
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Chef Sanjeev Kapoor Keeps the Momentum Going: How the 61‑Year‑Old Food Maestro Stays Fit While Loving Chole Bhature and Gol Gappe

When you think of a culinary icon who can still whip up a fiery Vindaloo on a Saturday morning, the image that springs to mind is that of Sanjeev Kapoor – the face of Indian cooking for three decades, the host of Khana Khazana, and the brains behind the celebrated “Sanjeev Kapoor Kitchen” brand. Now, at 61, the chef reveals that his secret to staying fit isn’t a secret recipe, but a disciplined routine that lets him enjoy his favourite street foods – chole bhature and gol gappe – without the guilt.

The “Chole‑Bhature” Conundrum

In a candid interview with Financial Express, Kapoor admitted that his love for chole bhature is “unchanging.” He recalls that even during the pandemic, he kept the dish on his menu, swapping the usual deep‑fried bhature for a lighter, whole‑wheat version. “The trick is to balance the indulgence with activity,” he says, citing his daily workout as the antidote to excess calories.

The chef’s favourite snack of gol gappe, a popular Mumbai street food, is no stranger to his culinary repertoire. “I like the tang of the pani and the crunch of the puri,” he muses. Yet, he insists that he “never” overdo it, preferring to sample a handful and then move on to a healthier plate.

A “Full‑Body” Routine

Kapoor’s fitness philosophy is all about variety. The 61‑year‑old states that he begins each day with a brisk walk or jog around the neighbourhood. He’s been a proponent of the “Morning Glory” routine since the early 2000s, combining cardio, weight‑training, and yoga.

“I have a 30‑minute cardio session followed by 45 minutes of strength training, and then I close with 20 minutes of yoga and meditation.”

The chef’s gym‑based regimen includes compound lifts – squats, deadlifts, and bench presses – which he performs with proper form to build muscle and increase metabolism. “It’s not about showing off; it’s about staying mobile,” he emphasises.

After the gym, Kapoor enjoys a protein‑rich breakfast that fuels the next phase of his day. He often opts for oats topped with almonds and a splash of milk, a choice that keeps his energy steady while maintaining a calorie deficit.

Mindful Eating: Portion Control & Substitutions

One of the most striking aspects of Kapoor’s dietary approach is his focus on moderation. Rather than cutting out his beloved dishes entirely, he substitutes ingredients to lower fat content and increase fibre. For instance, he now makes bhature using whole‑wheat flour, and he replaces the butter‑laden gatte with a lighter, coconut‑based version.

“We’re teaching people that they don’t have to give up taste to stay healthy,” Kapoor tells Financial Express. He cites his book, “Sanjeev Kapoor’s Kitchen”, where he includes “healthy twists” on classics.

When he does indulge, Kapoor makes sure the portion sizes are reasonable. “I allow myself a slice of chocolate cake or a bowl of ice‑cream, but only after a good workout,” he says, illustrating the concept of “rewards” within a balanced diet.

Lifestyle Beyond the Kitchen

The chef’s commitment to health extends beyond food and exercise. He’s an avid traveler and often uses his journeys to explore regional cuisines, absorbing new ingredients and cooking techniques. “Travel is a lesson in diversity, both in food and in living,” Kapoor comments.

He’s also a keen supporter of mental well‑being, which he addresses in his weekly vlog on the “Sanjeev Kapoor Live” YouTube channel. Here, he shares short meditation guides and mindfulness exercises to accompany his cooking tips. “Your mind should be as well‑trained as your body,” he reminds viewers.

How to Emulate Kapoor’s Routine

Kapoor’s routine may seem intimidating at first glance, but he offers practical advice for those looking to adopt a healthier lifestyle:

1. Start Small – Begin with a 10‑minute walk, then gradually increase the duration.
2. Incorporate Strength Training – Even body‑weight exercises like push‑ups and squats can boost metabolism.
3. Swap Ingredients – Use whole‑wheat flour, reduce oil, and add spices to retain flavour without excess calories.
4. Mindful Portioning – Use a smaller plate, and focus on protein and vegetables before dessert.
5. Stay Hydrated – Water is the cornerstone of metabolic function.

A Legacy of Healthy Cooking

Chef Sanjeev Kapoor’s story isn’t just about fitness; it’s about empowering others to enjoy food without compromise. His approach is mirrored in his brand’s flagship products, such as the “Sanjeev Kapoor Kitchen” line of pre‑seasoned spice mixes, which are designed to make healthy cooking quick and accessible.

Moreover, Kapoor’s philanthropic work with the “Sanjeev Kapoor Foundation” includes community kitchens that promote balanced nutrition for underprivileged children. His mantra—“Healthy eating is a right, not a luxury”—continues to shape India’s culinary narrative.

In a world that often equates diet with deprivation, Chef Sanjeev Kapoor demonstrates that you can relish the dishes you love while maintaining a vibrant, fit lifestyle. His blend of disciplined exercise, mindful eating, and a dash of creative cooking proves that the secret to staying youthful isn’t just about what you eat, but how you live and move.