Rujuta Diwekar House

[Riitta Palazzo]

RujutaDiwekar works out of Mumbai, practises yoga in Rishikesh, ideates in Uttarkashi and treks in rest of the Indian Himalaya. For over a decade she has worked with people from all walks of life on fitness and diet related issues. Her celebrity clients include Kareena Kapoor, Anil Ambani, Saif Ali Khan, Konkona Sen and Preity Zinta. Amongst the few qualified sports science and nutrition experts in the country today, she has redefined dieting with her holistic approach towards a healthy lifestyle. www.rujutadiwekar.com

I think you are being harsh in your criticism. What does it matter as to where she stays? As to being a real dietician, I have read enough articles to realize that modern science is yet to make up its mind as to what is really good. It has done its flip flops on Carbs, Proteins, fats, etc. Even now, no two dieticians agree on all aspects of a diet. Humans have been eating since evolution. One only needs to study the same, adapt to the cultural preferences, and be reasonable in their approach. If RD has done all of this then good for her. If you are paying for it, still good for her :-). If you get free or better advice, consider it. If you like it, follow the advice. If you differ from RD or anyone else, express your views politely.

flax seed to be grinded in coffee grinder and mix it with water, curd or with your food. that is the best way to have it. if you feel u can not do all these on rugular basis, u can buy flax seed oil capusles soft gels and have it 1-3 per day.

its good that ur feeding every 2hrs but make sure that portion size plays a key role it should be like not exceeding more than 250gms whatever u eat. Try to find how many calories intake that can help you much.

1> get up at 6 AM.

2> The first thing one should have is a full glass of water, if not a liter.I suppose you are a normal person without any illnesses than start with stretching (10 minutes),Sun salutations 12 with bijamantra,Kapalbhati / Anuloma-viloma/ Bhastrika.(This is my recommendation,you have the freedom to design your own exercise routine)

3> Dont eat half hour before and after any excercise .

The diet plan changed every 15 weeks. The morning fruit, breakfast and post work-out meal remains the same. The multivitamins also remain the same.

Lunch has either been dal or chicken or legumes like chole, rajma, etc. Sometimes i have one roti with a tea spoon of ghee on it & sometimes I skip the roti as well. For the 3 and 5 pm snacks its been peanuts/tender coconut water/soy milk/ cheese slice/ buttermilk. Right now, for instance, because of the heat in Mumbai I have buttermilk at 3 pm. At 5 pm I prefer to have peanuts because it keeps me going till dinner time. Dinner so far has been chicken/paneer/green vegetable. Sometimes with roti and sometimes without.

If you look at it simply, morning fruit, regular breakfast (poha, idli, upma, dosa, paratha, egg white, sandwich), high protein lunch (with zero or low carb), nutritious snack and high protein dinner (again with zero or low carb) have been what has been advised so far.

Your diet plan is ok.However, stop taking tea at 5 and 6 pm as infact stop taking tea / coffee / all tin packed health foods and drinks /Aerated drinks /Jams and jellys as they are not good for the body in the long term.

You are not having anything from 3 pm to 9 pm! You need to have something to eat at 5 pm (maybe a sandwich or a slice of cheese). I would recommend that you cut down on your tea intake. If you have to have it, have it between meals. Have it at 4 pm instead of 5. Try to skip the 6 pm cup. If you want to have something hot, have a cup of milk instead.

Hiiiiiii Rishi, u r so gr8. I read ur comments . They r so motivating and also U hv a gr8 sense of humor. thanks yaar. Rishi, its gr8 to know u lost 5 kgs in month by following diet in the book. Even i want to lose weight. Can u pls mail me?

1> while working out do more practice of suryanamaskar (24 at least with bijamantra for holistic approach (There is nothing like suryanamaskaras.its a complete exercise,one round in 20 seconds can burn 13.5 K CAL.People are fools spending thousands of rupees in going gyms and have consultation.Follow it and within 3 months you will see noticeable change in you.and Kapalbhati initially start with 100 rounds than gradually increase it upto 500 rounds but under proper guidance only otherwise it may damage your lungs and diaphragm,if not done properly).

3> Divide your meals 5-6 times a day.Do your breakfast like a king and have dinner like a Pauper because in te morning inbetween 8 to 10 am our digestive powers are at its peak hence you must not skip your breakfast.

I am so sorry guys for not being able to respond earlier. I have put up another post on post workout nutrition which will hopefully help. Rishi, you have added some wit to my otherwise boring blog, so thanks a lot ?

Difference between white bread and wheat bread/multi-grain bread : White bread is pure maida. We all know how bad it is for our health. Wheat bread/multi-grain bread on the other side are actually good forms of carb. Use white butter (home-made) a slice of cheese, some veggies like tomato, cucumber and make yourself a healthy sandwich. Have it anytime of the day you like. This is a yummy and nutritious snack.

For all those who come from gujju land, add jaggery instead of sugar in your sabzi, this adds iron to your meal. If you have grown eating sweet sabzi, your body will digest it just fine. So quit worrying about this !!!

Buttermilk is good but salt is not! Table salt is absolutely no no. Not in salad, not in sandwich not in buttermilk or curd. Add few leaves of chopped pudina and grated Ginger in your buttermilk. You can also add other spices like bhuna jeera powder.

Protein shake is a must. Carbs post workout is also a must. And yes darling you can and should have dinner. Eat a light one since it is so late. Eat after one hour of working out. You can have a bowl of paneer/ mushroom/veg stir fry. Alternatively have a bowl of green sabzi along with one roti.

Keshana, there are many whey protein powders that are available. Pick what you like. Take a heaped spoon (normally there is a big spoon that will come in the box itself) or measure 5-6 tb spoons and add this to a glass of cold water/skim milk. Shake well. Serve.

hey!! rishi well i don seem i have got as every person i meet they like get slim babes n tht really takes me off big time..

well i have tht book already wid me.. :@

n yea fo acknowlding myhometruths it goes widout sayin.. he knws how much i do..

I was contemplating getting a one-one session or teaming up with a friend for a long time, as the costs goes down substantially. So i did, i got a friend with me and now we both will train with our GOOD LOOKING trainer ;). It will cost us AU$80 together for a 45 min session. We will take 4 sessions in a week, which my PT says is ample. So it will end up costing me AU$160 a week. Its a lot of money, but if I loose my weight, its money put to good use ?

It is simple. Divide your day by 2 hours and eat as many meals (if you wake up at 7 am and sleep at 10 pm, eat your first meal (fruit) at 7, the next one at 9 am and then everyday two hours thereon, totaling to 7 meals. The last being at 7 pm). You can have whatever you want as long as you avoid sugar, caffeine, fried foods, etc. Eat healthy, eat what you have been eating in your growing up years. Eat homemade food as much as possible. Drink plenty of water. Take your vitamin supplements. And last but not the least, EXERCISE.

Having a protein shake before sleeping is strongly recommended by my PT as it help build muscles while we sleep. Also,another scoop right after workout with a piece of fruit or potato (as Rujuta suggests)

Hi guys, posted a whole thread on the blog on flax seed oil. A lot of people advocate taking the oil instead of the the capsules. Personally I take the capsules coz of the convenience factor. Am doing more research on the best form of consumption. Will keep you posted. But do read the post on flax seed oil supplements and leave your comments related to the supplement there. Ciao

Im glad I came across your blog. I do not live in India and have been contemplating signing up with Rujuta. I read her book, tried to follow the basic pricipals but feel, weigh the same. Maybe its just that half-knowledge and half-ignorance factor ?

wish to know-whether it is safe to have whey protein powder after ur gym workout?as mentioned in one of the posts-protein powder khaye gi tu phool jayegi i.e.u will blow up.pl clarify it.flax seed supplement is available in market as it is or with some other name.i am having mega 3 with celin and bio e.is it ok? pl do the needful.

To be honest, I am losing weight very fast now. My last session with Rujuta got over a month back and I think I have lost more weight than ever. Thats because I am eating everything I want but following the basic principles of her diet.

So guys, this is my second week with my PT!!! God, its been tiring but a lot of fun. This week I am actually enjoying it. First week I was dead tired and every muscle in my body was aching..thanks to the epsom salts i am able to walk again!

Annie, I am in the same boat as you. Rujuta will charge Rs. 45,000 for two months diet chart, but as advised do follow the diet religiously for a week prior to signing up with her. Lots of help available here. God bless our yummy mummy.

Your blog and the following dialougue is very instructive. I am thinking about consulting Rujutha as a nutritionist but the hefty fees make me think twice. So I thought i would try to follow the principles outlines in her book and and see if it works for me.

I think the inches have also gone up, am now again reading through the book and your post and getting a fresh start. I am a housewife with a pretty sedentary lifestyle but manage to hit the gym 3-4 times a week for about 45 min.

I would like to follow this diet but I cannot have nuts as it has high arginine(type of amino acid) content which results in painful cold sores around my lips. So I want to know if I can follow this pattern but without including nuts? Have any of you done the same and gotten results?

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