Turning vegetarian, cutting down on salt, and... How actor Rana Daggubati lost almost 30 kgs for his role in NTR

Actor Rana Daggubati, who works in Telugu, Tamil and Hindi movies is best known for projects like Baahubali, Kadaan, and The Ghazi Attack amongst others. Rana, who sported a hefty frame as per the demands of the character in Baahubali, has been flaunting a lean physique lately, having lost oodles of weight through diet and exercise.

Let's see how....Why he lost so much weightRana is known for his huge, muscular frame in films like Baahubali, where he reportedly gained around 18–20 kg to look powerful and intimidating. Later, he had to lose roughly 23–30 kg for leaner roles such as Chandrababu Naidu in NTR: Mahanayakudu and for the jungle-based character in Haathi Mere Saathi.In interviews with NDTV and Mashable India, the 41-year-old explained that he could not look like a heavily muscled “Bhallaladeva” while playing a real-life politician with a slimmer build, so a large weight drop was necessary.

For the jungle film, director Prabu Solomon also asked him to appear much leaner and more agile, which meant shedding the bulk he had carried for years.What he changed in his dietRana has said that diet made the biggest difference to his weight loss. A “hardcore non-vegetarian,” he temporarily gave up meat and turned vegetarian for several months to drop size and muscle.

He described “completely depriving” himself of protein-rich foods and focusing on plant-based meals while also eating less overall and cutting down on salt.

In one interview, he said that this strict phase helped him knock off nearly 23–25 kg of “size, muscles and weight,” though he later admitted that this method was “pretty messed up” for health, and led to problems that reminded him how extreme the change was. He also added that it was okay for a role, but he would not recommend anyone to try this for the long-term.

How his workouts shiftedFor Baahubali, Rana trained like a classic bodybuilder, combining heavy weights and multiple meals daily to build a massive, muscular body. His routine included:Evening weight training for around two hours, with his longtime trainer, focusing on heavy lifting.He suggested boxing training for him because it enables him to perform intense workouts which remain interesting.When it was time to lose weight, he shifted away from lifting and focused mainly on cardio, stopping regular gym-based strength training to deliberately lose muscle mass as well as fat. The actor achieved his screen appearance of being lean and agile through his intense cardio training, which suited his character roles.The mental and professional effortRana frequently states that he views fitness as an essential duty belonging to his work responsibilities instead of a personal interest.In the Mashable India interview, he openly acknowledged that pushing his body to extremes brought health challenges but felt it was part of his responsibility as an actor. At the same time, in other conversations he has also stressed an “active lifestyle,” staying away from sweets, and balancing food enjoyment with hard work in the gym, suggesting that outside of specific roles he prefers a more sustainable approach.From a health point of view, Rana’s transformation carries several lessons:Rapid weight and muscle loss is stressful for the bodyThe combination of low protein, strength training cessation and heavy cardio addition will result in muscle deterioration, exhaustion and possible hormone and metabolic problems, which need doctor supervision to avoid.Sustainable changes are saferMost experts advise people to achieve weight loss through slow progress of 0.5–1 kg per week, while following a diet that includes protein, vegetables, whole grains and doing both cardio and resistance exercises instead of trying to lose weight quickly through severe dieting.Rana himself has called his extreme, protein-deprived phase “messed up” for health, which aligns with what nutrition and sports medicine studies say about crash methods and “yo-yo” body changes. His honesty helps fans understand that what works for a movie deadline, is not a model for everyday people.Key lifestyle pillars he still followsEven beyond his big weight-loss phases, Rana has shared a few consistent habits that support his fitness:Active every day: He keeps moving on set and builds regular cardio and workouts into his schedule.No sweets: He often mentions that he avoids desserts and sugary foods, which helps limit empty calories.Work out to compensate: He says that in a food-rich city like Hyderabad he does enjoy food but makes sure to “work out just as hard” to balance it.These behaviours match evidence that regular physical activity, limiting added sugars, and consistent routines are key to weight control and metabolic health.These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.