When you think of Indian cricket, the first things that come to mind might be explosive batting and raw talent, and Sarfaraz Khan is the name that fits that description perfectly. However, in the last few months, the conversation around Sarfaraz has changed question mark. The 26-year-old made headlines for something that was also very inspirational. His dramatic 17 kg loss transformation.
In a sport that demands elite cardiovascular fitness levels, Sarfaraz Khan’s transformation is proof that hard work, dieting, and determination can achieve incredible things. So, what was the catalyst for his weight loss? How did he manage to lose 17kgs? Let’s find out.
What Triggered Sarfaraz Khan Weight Loss Transformation?
While Sarfaraz has never lacked talent, fitness critics pointed to a lack of fitness in his game as a reason why he could not earn a spot on the Indian national team. However, Sarfaraz realized something had to change after strong domestic performances still did not earn him a selection to the Indian squad.
Sarfaraz spoke out,
“We stopped eating roti, rice, sugar, flour, and anything from the bakery.”
This purposeful lifestyle change was not just about aesthetics; it was about taking his cricketing potential to the next level.
The Sarfaraz Khan Diet Plan: What’s on the Plate?
- Foods he quit:
- Roti (flatbread)
- White rice
- Refined sugar
- Maida (white flour)
- Bakery products
Although this may seem drastic, removing simple carbs/high sugar foods is usually the first step in any fitness journey. These foods increase insulin levels, fat storage, and depress metabolism.
The Workout Routine That Burned the Extra Kilos
17 kg down 🏋🏻♂️ pic.twitter.com/bX3dDu6dz1
— sarfaraz khan (@sarfarazkhan977) July 21, 2025
Diet may have been 70% of the equation, but Sarfaraz Khan also took a serious leap into physical training. His training regimen was based on:
1. Strength Training (4-5 days/week)
Building lean muscle before transitioning into more specific athlete-related habits allows an athlete to burn more calories while at rest. He certainly focused on:
Compound movements: squats, deadlifts, bench press
Core stability movements to support posture and balance
2. Cardio (daily)
Sarfaraz built consistent cardio to help shed body fat:
Treadmill sprints
HIIT (High-Intensity Interval Training)
Outdoor running & field-based movement drills
3. Flexibility & Mobility
- Stretching
- Functional movements
- Yoga-based recovery sessions
spanning the three approaches, his regime contributed to weight loss but also increased his stamina and agility – both essential attributes of a professional athlete.
FAQ: Sarfaraz Khan Weight Loss Journey
- How much weight has Sarfaraz Khan lost?
He lost an amazing 17 kilos, a weight that was recognizable in his physical appearance and energy on the field. - Did Sarfaraz Khan use a specific diet plan?
Yes, he removed roti, rice, sugar, flour, and pastries and included lean protein, vegetables, and healthy fat. - How long did it take him to lose the weight?
It is not confirmed how long it took Sarfaraz Khan to lose the weight; in the field of safe and sustainable weight loss (1-2 kg/month), it probably took him approximately 6-8 months. - Did Sarfaraz Khan use any supplements?
There was no confirmation, but his diet included green tea and green coffee, both are known for their metabolism-boosting properties. - What workouts did he do?
He trained with a combination of strength training exercises, cardio exercises, and mobility training.
