Rujuta Diwekar is a well-known nutritionist and fitness expert with a celebrity clientele that includes the likes of Anil Ambani, Karisma Kapoor, and Anupam Kher, among others. She is known for her rather simple and straightforward approach to nutrition and fitness.
When Kareena Kapoor needed to lose weight for a movie role, she approached Rujuta who devised an effective healthy weight loss plan that was based on a low-calorie diet along with a simple but effective fitness regimen. Just about anyone can use Kareena Kapoor’s weight-loss plan to shed their excess weight without jeopardizing their health.
Rujuta Diwekar’s Weight-Loss Diet Plan For Kareena Kapoor
Rujuta Diwekar suggests a low-calorie but high-nutrition plan for people who need to lose weight
Rujuta Diwekar recommended a low-calorie, but high-nutrition plan for Kareena Kapoor so that she could lose weight without compromising her health. She suggests that instead of following an overly restrictive diet to lose weight, people should eat in moderation.
However, they should have plenty of low calorie diet foods, such as fresh fruit, vegetables, and dahi so that they get the minerals and vitamins they require.
Rujuta’s approach to nutrition is based on a balance between scientific fact and common sense. She suggests that people follow a healthy diet plan that consists of 6-7 small meals throughout their day, rather than just a breakfast and two large meals.
Splitting your calorie intake between several small meals is healthier as it ensures that you receive a steady stream of energy throughout the day. Eating several small meals also prevents hunger pangs and this will reduce your temptation to snack. This is the high-nutrition low-calorie meal plan Rujuta Diwekar recommended for Kareena Kapoor:
Breakfast: Parathas, muesli, or idlis along with a glass of milk or fresh fruit juice
Mid-morning Snack: A veg sandwich made with brown bread or a protein shake
Lunch: Homemade dal, roti, sabzi along with soup and plenty of green salad
Early-evening Snack: Soy milk with nuts or fruit
Dinner: Dal, veggies, and curd with brown rice or roti and vegetable soup
Rujuta Diwekar’s Suggestions For A Weight Loss Diet
Ignore restrictive diet plans; instead choose a diet plan where you can eat healthy and in moderation
Eat Smart So You Can Eat More
Make smart food choices – include larger amounts of low-calorie foods in your diet plan, rather than small quantities of high or medium-calorie foods. Many online diet plans consist of foods like broccoli, zucchini, kale and other exotic vegetables.
But you do not need these specific foods in order to lose weight. Rujuta stresses that “grandma’s food” is the best option.
Indian diet foods such as roti, sabzi (cooked with less oil), homemade poha, idli, chaas, and Nariyal pani are excellent food options.
These are low calorie foods, so you can have medium or even large-sized servings without drastically increasing your calorie intake. You can also include zero-calorie foods in your daily diet to keep your calorie intake low.
A Small Amount Of Nutritious High-Calorie Foods Is Healthy
Rujuta recommends moderate amounts of rice, bananas, mangoes, and even ghee! Small quantities of these foods will help to supply your body with the energy it requires and will allow you to power through your day. Besides, not all fats are bad for you; in fact, you require a certain amount of healthy fats on a daily basis. Ghee contains healthy Omega 3 and Omega 9 fatty acids as well as vitamins A, D, E and K so don’t hesitate to add a spoon of it to your rotis.
Avoid All Junk Food – Western And Indian
Rujuta Diwekar advises people to cut back on sugar and all processed foods, especially biscuits and other sweet bakery products. Food manufacturers try to keep their costs as low as possible and so they use ingredients that are cheap, but not very good for you.
One example of this is the partially-hydrogenated oil that is present in almost every processed food. This oil contains a high amount of trans fats, which have been linked to every modern ailment, from cancer to heart disease, so avoid junk food or at the very least limit your intake.
While traditional Indian foods are healthy, limit your intake of Indian junk foods such as kachoris and samosas and instead have healthy homemade snacks.
Rujuta Diwekar Busts 3 Common Diet Myths
1. Carbs Make You Fat
Carbs have been unnecessarily villainized in the last decade or so. However, not all carbs are bad – while it is true that a high intake of simple carbs from sodas, candy, and pastries will cause you to pile on the pounds, complex carbs from foods like oats, brown rice, and dal provide energy and play a vital role in overall health and fitness levels.
2. Dairy Is Not Good For You
Dairy products, including milk and cheese are excellent sources of calcium and Vitamin B-12. In addition to this, the true value of milk is because of the variety of enzymes it contains, which helps boost immune system function and improves skin health.
3. Protein Is Bad For Your Kidneys
There is a lot of controversy surrounding protein products such as whey protein and pea protein. Some people mistakenly believe that protein-rich foods cause kidney problems. It is true that people with kidney problems are advised to follow a low-protein diet to reduce the stress on their kidneys, but research shows that a high-protein diet will not have a negative impact on your kidneys.
Rujuta Diwekar’s Suggestions For A Weight Loss Fitness Plan
Follow a weight loss fitness schedule that suits your requirements and more importantly suits your fitness levels; taking on too much too soon will actually make your fitness plan unsustainable
If you think Kareena got into her current shape just by dieting you’d be mistaken. Your diet is the single most important factor in weight loss, fitness, and better health, but physical activity and exercise are absolutely vital.
Rujata recommends a weight loss fitness schedule that suits your requirements and more importantly suits your fitness levels. You may be excited to start losing weight but don’t try to take on too much or you will be unable to sustain your new weight loss regimen.
Create a Calorie Deficit
When you burn more calories than you consume, it creates a calorie deficit. This forces your body to use stored fat in order to get the energy it requires; this is why exercise is a crucial part of any weight loss program.
The average man requires 2,500 calories per day, while the average woman needs 2,000 calories. If you meet your basic calorie requirements for the day and then exercise, you will create a calorie deficit.
How much of a calorie deficit you create, depends on the type of exercise and the duration – a brisk walk for 1 hour requires 300 calories, running (for the same amount of time) will burn 600 calories, and using a skipping rope will burn 850 calories. So, plan your weight loss exercise routine to maximize your calorie deficit for quick results.
Cardio + Resistance Training For Quick Weight Loss
Some people believe in cardio for weight loss, while others insist that resistance training is the best way to lose weight. However, research shows that a combination of cardio and resistance exercises produces the best results with maximum fat loss.
Instead of doing cardio on one day and resistance on the next, each of your weight loss workout sessions should contain a combination of the two types of exercises. Rujata suggests that you spend more time on cardio with a short resistance training session.
Yoga For Physical And Mental Health
We associate yoga with peace and calm and so we forget that it can also be a great form of exercise for weight loss. Yoga breathing exercises will help to improve lung health and increase stamina and overall performance.
Rujata recommends Hatha yoga and Bikram yoga to help you burn calories and lose weight, as you can lose between 400 and 600 calories during a 1-hour yoga workout for weight loss.
Never Skip Your Warm up & Cool Down
Stretching is very important as it helps to warm up your muscles and prepare your body for a high-intensity workout. Similarly, cool down exercises will help you to gradually end your workout session and prevent muscle knots. You can use dynamic stretches at the end of your workout to cool down.
Rujuta Diwekar Busts 3 Common Fitness Myths
1. Daily Exercise Is A Must For Weight Loss
While it is ideal to exercise on a daily basis, our hectic work schedules may not permit it. Rujata recommends that you exercise at least once every 3.14 days – she calls it the “Rule of Pi”.
This means that if you can follow a healthy diet plan for at least 22 days in the month, you should exercise for at least 7 of these days to lose weight and improve health. Even a brisk walk or a jog is sufficient for visible results.
2. Spot Reduction Exercises Get Rid Of Stubborn Areas Of Fat
There’s no such thing as “spot reduction” and you can’t target a specific area to lose fat in that part of your body. Exercises like dumbbell curls will activate certain muscle groups, but this will not help you to lose weight only on your arms.
In order to lose weight, you will have to follow a regular workout to get fit.
3. Increase The Incline And Speed Of Your Treadmill To Lose Weight Quickly
Whether it is a treadmill, dumbbells, or any other exercise, do not increase multiple parameters at one time. This means that you should either increase the speed or the intensity of an exercise – trying to increase both at the same time will put a massive strain on your entire system.
In fact, beginners are advised to avoid inclines for the first four weeks at the very least. First increase your exercise speed and once you have adjusted to it, you can increase the intensity.
In addition to diet and fitness, Rujata also stresses the importance of drinking enough water on a daily basis. She urges her clients to drink between 6 and 7 glasses of boiled water every day to stay hydrated. The “right amount of water” to drink in a day varies from person to person, although there is a simple way to find out if you are drinking enough water!
Rujata Diwekar’s recommendations for a simple healthy diet, coupled with effective exercises are easy to incorporate in your daily life, so make these changes now and kickstart your own fitness journey!
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