Looking for Rujuta Diwekar Diet Plan?

Want to know what is Rujuta Diwekar Diet Chart?

You are at the right place. Rujuta is my favorite dietician and to boast a little I have read all her books ;). Today I am going to tell you what she recommends to eat, diet plan, foods etc.

 

Rujuta Diwekar,  a well-known celebrity in the diet and nutrition space. You might have heard many Bollywoodood celebrities or business tycoons opting for her diet consultation. She is the winner of ‘nutrition award’ from the Asian Institute of Gastroenterology. (1)

Rujuta is India’s leading dietitian and nutrition expert. Her simple but effective diet ideas are liked by all the fitness-loving people. She is also the best selling author and the country’s foremost speaker on health, diet, and wellness.

Rujuta basically emphasizes on a traditional food for a healthy body and de-stressed mind. She has given a million dollar mantra “Eat local, Think global”.

Rujuta and Her Clients

She has worked with clients from areas of life, from businessmen to homemakers, students, celebrities and sportsmen. Some of the most famous people following her diet recommendations are  Kareena Kapoor, Anil Ambani, Alia Bhatt, Shahid Kapoor, Anupam Kher, Saif Ali Khan, Karishma Kapoor, Richa Chadda and many more.

Kareena Kapoor hails her name high whenever she talks about her daily diet on any interviews or magazines.

Rujuta raises from a typical middle-class Maharashtrian family. Her entire family uses to practice yoga daily as a way of life and this influenced her widely. She applies the Indian way of life that she learned about nutrition and exercise. Due to her practice and hard work, she has become the celebrity nutritionist.

Here is an informative video from WomenNow TV

Some Basic Tips by Rujuta

Rujuta gave some small tips on her 12 weeks fitness project. Let us have a look towards these simple tips :

1. Do not start your day with tea or coffee. Instead, grab onto a banana or any fresh fruit or soaked almonds or nuts.
2. Without any fear, without any guilt, and without any doubt eat ghee every single day.
3. Rethink, reform and regulate the use of gadget in your life. When you are eating you just eat and not use your gadget.
4. Eat wholesome meal during 4-6 pm. Your metabolism is at a high level during this time.
5. Move more, sit less. Sitting is new Smoking.
6.  Practice strength training exercises in at least a session every week.
7. Eat rice and Dal for dinner. And yes with ghee!!
8. Use the mental map for healthy eating. Your brain will signal you as to how much to eat.
9. Practice Surya Namaskar everyday. It keeps your digestion good and mind calm.
10. Have sherbets and other traditional drinks rather than cold drinks.
11. Top three kitchen rules – avoid plastic, use an iron pan, heat and don’t microwave.
12. Include Kacchi Ghani oils, use coconut for garnishing or for making chutney. Have cashews as mid meal or in milk at night.

Rujuta Diwekar’s Diet Plan

Rujuta gives a definite traditional kind of meal planning. Let’s take a look at Rujuta Diwekar Diet Plan:

1. Meal 1

What to Eat

Seasonal Fruit/ Dry fruits/ Soaked Nuts

When to Eat

15 minutes after you wakeup.

You can have one apple or any seasonal fruit. Handful of dried fruits or 7-8 almonds soaked up over night in the water. This will kick start your morning and boost your metabolism.

2. Meal 2 (Breakfast)

What to Eat

Homemade breakfast along with desi ghee.

You can have following delicious breakfast –

Poha/ Uttapam/ Dosa/ Idli/ Sambhar Wada/ Masala Khichdi /Oats with dry fruit or fruits or berries in it/ Aloo Paratha or any Stuffed Paratha/ Puri Bhaji.

When to Eat

Within 60-90 minutes of Meal 1.

3. Meal 3 (Mid-Meal)

What to Eat

Something that you can carry easily.

You can Grab a Fruit/ Shake/ Nuts/ Nariyal Pani. These are one of the best choices when it comes to helping out your hunger. This prevents overeating during lunch time.

When to Eat

Within 2-3 hours of your breakfast.

4. Meal 4 (Lunch)

What to Eat

Rice or Roti+ Vegetable or Meat or Dal accompany it with Dahi or Pickle+ Ghee

You can have seasonal vegetables. These are a really good choice over meat. In case you are non-vegetarian then can have meat made in low masala content. Dal’s are already very healthy we don’t have to mention it you can change lentils everyday and can taste them all. Accordingly, you can have white rice it’s your choice. Ghee helps in losing stubborn belly fat. Accompanying pickle helps you maintain Vitamin B12 levels.

When to Eat

Within 2-3 hours of meal 3.

5. Meal 5 (Mid-meal)

What to Eat

Anything seasonal like seasonal sherbet (a fruit based cooling drink or butter milk)

You can have Rose Sherbet, Mint Sherbet, Lemon Sherbet etc. Look out for different choices so you don’t get bored.

When to Eat

Within 2-3 hours of lunch

Also Read: 25 Healthy Salad Recipes for Weight Loss

6. Meal 6 (Evening Snack)

What to Eat

Wholesome meal similar to your breakfast or half of you lunch.

You can have Bhel or Jhaalmudi/Dosa/Poha/Roti Sabji etc

When to Eat

Between 4-6 pm

7. Meal 7 (Dinner)

What to Eat

Rice or Millets based meals with Ghee

Millets are a great source of protein and dietary fibres so you can fill your plate with these healthy dinner.

When to Eat

2-3 hours before bedtime.

8. Meal 8 (Bedtime)

What to Eat

Milk with Cashews/Gulkand/Chyavanprash/ Turmeric Milk

If you are lactose intolerant than you can skip this or you can alternate it with soy or almond milk.

When to Eat

Just before sleeping, only if hungry.

This was her simple 8 meal plans for a day. You can make slight changes according to your taste.

“Mental meal map is also important for a person when he/she is eating in a restaurant or in a wedding”, says Rujuta.

Diet Tips by Rujuta

1. Eat Local Think Global

Rujuta highly emphasizes on eating local and traditional food. This is her mantra of eating local and thinking global. Even If you are travelling within the country or outside the country have those local and traditional foods. Its very easy and cheap to get instead of dodging yourself on other complex meal plans for maintaining your health and fitness.

2. Eat Smart

You should make smart food choices. Use low calorie foods that you can eat more. Rujuta recommends eating “grandma’s food” saying it’s the best option. Indian diet foods such as Dal, Roti, Rice, Nariyal Pani, Idli- Sambhar with Chutney, Dosa are excellent. You can also include zero-calorie foods in your diet.

3. Eat Seasonal Foods

Always have seasonal foods. Rujuta highly recommends having them either as a fruit or in your vegetables while you cook. Seasonal foods are very nutritious and also they are free from any chemical in comparison to those foods that we get 12 months.

4. Exercise Regularly

Exercising regularly does not only keeps your body fit but it also maintains your food and diet habits. It regulates your digestive system. Cardio along with resistance training with a proper diet will help you in weight loss. Practice yoga and Surya Namaskar daily for mental and physical health. Do not skip warm up exercises and cooling down exercises. They prepare your body for the next exercise.

5. Avoid Junk

Do not eat junk. She advises to cut down on all sugar and processed foods. These are high in carbs and calories. Avoid eating sweets and biscuits. Food manufacturers use hydrogenated oils which is present in almost all processed foods. They contain a high amount of trans fats which are likely to cause heart disease and cancer too. So avoid eating junk as much as you can.

Also Read: How to Lose Weight Fast: 51 Fast Weight Loss Tips for Women and Men

6. Learn Lifestyle Habits from your Parents

Rujuta learned many of the habits and changed her lifestyle by learning them from her parents. Her family use to practice yoga daily and they use to have traditional food only. These had an impact in her life. And that’s the reason we see her as a world famous nutritionist.

So this was all about Rujuta’s Diet plan.