Rujuta Diwekar Diet Plan For Weight Loss


Rujuta Diwekar Diet Plan For Weight Loss – Rujuta Diwekar is a famous Indian nutritionist and diet consultant. Rujuta Diwekar has a good command over diet plans for weight loss. Rujuta Diwekar has published her book named “I know what to eat”. It even got selected as the Best Diet Book of the Year by NDTV Good Times.

Rujuta Diwekar Diet Plan And Weight Loss Exercises You Must Know

Do you want to be as fit and fabulous as Kareena Kapoor? Then do exactly what she does to stay healthy and in shape—listen to her dietician, Rujuta Diwekar.

Rujuta gained immense popularity after Kareena’s size zero figure became a hot topic of discussion everywhere. That was in 2008. And since then Rujuta has successfully established her niche as everybody’s favorite dietician. From commoners to celebrities, everybody loves her tips for healthy living. This is why we have brought for you our favorite Rujuta Diwekar diet, weight loss tips, and much more.

In this article, we have specifically covered:

  • Rujuta Diwekar Diet Plan
  • Rujuta Diwekar Diet Plan For Weight Loss
  • Rujuta Diwekar Weight Loss Exercises
  • Indian Superfoods Rujuta Diwekar Recommends
  • Rujuta Diwekar Fees And Her Weight Loss Programs


Who Is Rujuta Diwekar?

Rujuta Diwekar is a leading nutrition and exercise science expert. Born in a middle-class family who loves to do yoga, Rujuta was always influenced to learn about nutrition. She believes in the process of continuous learning and aims to achieve excellence in her field. This is why after studying Yoga and Vedanta from the Mumbai University she opted for a PG program called Sports Science and Nutrition. And now she combines her learning of Indian traditional eating habits and nutrition science to develop ways that promote healthy living.


You know her as Kareena Kapoor’s dietician. But that’s not the only celebrity on Rujuta’s client list. Other celebrities who have achieved their fitness goals by following the Rujuta Diwekar diet plan and weight loss programs include Saif Ali Khan, Karisma Kapur, Anupam Kher, Alia Bhatt, Varun Dhawan, and Richa Chadha among others.

Rujuta is not just a dietician for celebrities. Her weight loss programs will indeed burn a hole in your pocket but she firmly believes that everyone should have access to health and fitness. This is why she shares a lot of her tips and guidelines on all her social media accounts regularly.


In her 20 years of career, Rujuta has also published several books that have gone to become bestsellers. Some of the Rujuta Diwekar books are: Don’t lose your mind, lose your weight (2009), women and weight loss Tamasha (2010), Indian superfoods (2016), Pregnancy Notes: before, during and after (2017).

Rujuta shares a special relationship with Kareena. She has been working with the gorgeous actress for years now. She is the reason behind Kareena’s significant weight loss after giving birth to baby Taimur. Though it was not all easy. Kareena had panicked but it was Rujuta who walked her through her weight loss journey.

Kareena recommends Rujuta and so do we! Read on to find more about the Rujuta Diwekar diet plan and weight loss exercises.


Rujuta Diwekar Diet Tips And Food Philosophy

According to Rujuta, the world’s best and healthiest diet is the one that keeps you connected with three things—farm, family, and heritage. And it should be enjoyable rather than being complicated.  Her emphasis has always been on a blend of traditional foods and nutrition science.

Following are some of the Rujuta Diwekar diet tips for a healthier life:


For Skin:

  • Exercise and diet impact your skin more than you would like to believe. Over-exercising and bad diet can lead to more acne. Going through crash diets can lead to poor skin health
  • Begin your day with the combination of soaked raisins and saffron. This combo not only improves your skin’s quality but also makes sure that your periods are pain-free
  • Add garden cress seeds in your diet for radiant skin. Make their laddoos or soak them in water to later add in milk or ghee
  • You can eat homemade achar as it improves the health of your gut. And a healthy gut means better sleep and better absorption of Vitamin D
  • Get your beauty sleep to prevent aging


For Hair:

  • According to Rujuta, rice is nice. Having a diet as simple as that of rice, dal and ghee can have miraculous effects on the health of your hair
  • Add fenugreek seeds in your diet to improve the quality of hair. Do not eat them soaked. But eat them in the form of laddoos or add them in pumpkin sabzi
  • Coconut is great for both skin and hair. Drink coconut water daily to prevent hair loss and to promote hair growth. You can also include coconut in your diet by eating its chutney or by adding it over other food items as a garnish
  • Turmeric has amazing benefits for hair. Strengthen your hair from within by including turmeric in your diet. Vegetables can be prepared by adding turmeric to them. You can also add turmeric to your glass of milk


For Overall Health And Weight Loss:

  • Wake better every day with seasonal fruit or dried fruits and not with a cup of tea or coffee
  • Ghee is good for your health. Have about three to six teaspoons of ghee in a day. You can add it to your food or cook your food in it as per your choice
  • Focus on eating desi foods rather than running after exotic items. Makhana cooked in ghee or Gond laddoos make for an excellent nutritious snack
  • Stay away from things which are not natural which means no processed food and no artificial sweeteners
  • Drink adequate amounts of water in a day. The adequacy of your water consumption can be judged by the color of your urine. If it is yellow, you should drink more
  • Reduce the use of plastic in your kitchen. Use your iron kadhai for cooking. Prefer heating the food over putting it into the microwave


Rujuta Diwekar Diet Plan

The Rujuta Diwekar diet plan is uncomplicated and inexpensive. The diabetic diet and the other issue-specific diets follow the same basic plan with added guidelines.

This diet plan can also be called as Rujuta Diwekar’s weight loss meal plan as Rujuta believes that once you get mindful about your diet and exercise, you become healthy and also have successful weight loss.


Here is the Rujuta Diwekar diet plan which was designed by her during the Fitness Project 2018:

  • Meal 1 (within 15 minutes of waking up): Seasonal fruit or dry fruits or soaked nuts
  • Meal 2 (within 60 to 90 minutes of meal 1): Homemade breakfast with ghee
  • Meal 3 (within 2 to 3 hours of meal 2): Easy to carry eatables like nuts, coconut water, etc.
  • Meal 4 (within 2 to 3 hours of meal 3): Rice or roti + vegetables or meat or dal + curd or pickle + ghee
  • Meal 5 (within 2 to 3 hours of meal 4): seasonal sherbet or fruit-based drink or buttermilk
  • Meal 6 (between 4 to 6 pm): Wholesome meal similar to breakfast or lunch
  • Meal 7 (2 to 3 hours before meal 8): rice or a millet-based meal with ghee
  • Meal 8 (before sleeping, if hungry): Milk with cashew or gulkand or chyavanprash


Rujuta Diwekar Weight Loss Exercises

Following a weight loss diet is not enough. You also need to follow a proper exercise routine to have effective weight loss.

You know by now about the Rujuta Diwekar diet and her food philosophy. It is time that you also get to know about the Rujuta Diwekar weight loss exercises. But first, you should read about the rules you should follow while creating your workout routine as suggested by Rujuta:

  • There must be a two day resting period between two different weight training sessions
  • The day of weight training must be followed by a day of cardio
  • Cardio helps with weight loss but its effectiveness is increased when combined with resistance training
  • Do not miss on warm-up or cooling down routine. Both of these ensure better exercise performance with a less chance of injury
  • Yoga is an excellent form of workout and can be done daily. It is not only great for maintaining your physical health but also your mental health
  • In a week you should do a total of 150 minutes of exercise
  • Do not forget to have a rest day. Letting your body recover is as important as giving it exercise.


The Rujuta Diwekar Weight Loss Workout Plan

This is what a week of exercise should look like according to Rujuta:

Day 1: Weight training

Day 2: Cardio

Day 3: Yoga

Day 4: Weight Training

Day 5: Any physical activity you like as a hobby or else yoga

Day 6: High-intensity workout

Day 7: Rest

Rujuta Diwekar diet plan for weight loss

According to her recent book titled, a 12-week fitness project stresses how healthy eating, following nutritious diets, and proper sleep can help you lose inches.

Here is the Rujuta Diwekar 8-meal plan diet plan to lose weight:

  • Meal 1 (Before Breakfast): She recommends starting the day with some dry nuts like almonds and seasonal fruits 15 minutes after you wake up.
  • Meal 2 (In breakfast): In breakfast, she recommends to eat any homemade meal like oats, poha, khichdi, etc with fresh fruits) and add ghee (She put extra emphasis on having ghee according to some her books and interviews)
  • Meal 3 (within 2 to 3 hours of breakfast): Keeping in mind to avoid snacking. Rujuta recommends having some dry nuts, fruits, or coconut-water within 2 to 3 hours of breakfast.
  • Meal 4 (Lunch-time): Stressing more on ghee to fight down fat, she recommends to have meat/seasonal Indian vegetables with roti or rice and pickles within 2 to 3 of meal 3.
  • Meal 5 (Mid meal, within 2-3 of lunch): One can have a fruit-sharbat or buttermilk (Chachh, made with churning curd with water).
  • Meal 6 (Evening snack time, 4-6 pm): In the evening snack around 4 to 6 pm, she recommends having some portion of the lunch or similar meals you had in your morning breakfast. Poha, dosa, bhel, etc are some of the best meals to add in your evening snacks.
  • Meal 7 (2 to 3 hours before hitting bed): At dinner, millets such as foxtail, kodo millet, etc or rice, with ghee.
  • Meal 8 (If hungry at bedtime): If you feel hungry, she recommends to have turmeric milk/milk with chyavanprash, cashews, or gulkand. (almond or soy milk for lactose intolerant)

In her 8 plan, she has shared what to eat in breakfast, snacks, lunch, and dinner. She gives importance to personalized plans and does not recommend any standard diet plans.

So, read about her diet plan for knowledge and you should never follow a diet plan shared randomly on the internet or anywhere else. – “Anubhav Kumar”

Her magic diet plans already helped many people lose weight successfully. She shared these unique diet plans tips and food through her books.

Here is another guide for Indian diet plan: Indian diet plan for weight loss

5 Indian breakfast for weight loss: Vegetarian recipes

I lost 17 kgs in 4.5 months: My weight loss story and diet plan

Rujuta Diwekar diet chart table for weight loss (PDF)

MealMeal timingFood option
Meal 1Within 15 min after waking upSoaked nuts or Seasonal fruit
or Dried fruit/
Meal 2Breakfast,
Within 60 -90 min of meal 1
Homemade breakfast + ghee
Oats, poha, khichdi, etc
Meal 3Within 2 to 3 hours of breakfastNuts or a drink coconut water
Meal 4Lunch,
Within 2 to 3 of meal 3
Rice/roti + vegetable, meat +
Dahi or pickle + ghee
Meal 5Within 2-3 of lunchButtermilk or seasonal sherbet
Meal 6Evening time, 4-6 pmLeal similar to breakfast
or portion of your lunch
Meal 7Dinner, 2 to 3 hours
before hitting the bed
Rice or millets meal + ghee
Meal 8If hungry at bedtimeMilk with cashews or
gulkand or chyavanprash

Rujuta Diwekar diet tips to lose weight

Here are some diet tips and secrets of Rujuta Diwekar:

  • Rujuta Diwekar diet plans are personalized and she neither recommend nor has any standard diet plans.
  • She advises and puts special emphasis on having ghee with meals.
  • She encourages to have a homemade meal plan with what one has grown up eating.
  • Her diet plans are eating centric and are personalized, with exercises and proper sleep.
  • Her diet plans have a special focus on nuts and seasonal fruits before having breakfast.
  • Aloo paratha in ghee is allowed in her diets.
  • She recommends having masala tea over green tea for weight loss.
  • She asks not to watch or use mobiles or any other gadgets while having meals. Mindful eating is a must in her diet plans.
  • Stay hydrated having sherbet and other seasonal fruits drinks.
  • It is better to keep moving rather than sitting most of the time.
  • Have traditional Indian based food than having imported food items.
  • Jaggery is her preference over sugar for a sweet tooth.

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Rujuta Diwekar diet plan chart for weight loss pdf

Her diets and diet plans have already helped many people including some big names like Kareena Kapoor lose weight. Many people found her books helpful in understanding Indian diets and healthy living.

Let me put in a disclaimer that, diet plan shared on this page or anywhere on this website is not recommended to follow without consulting any authorized diet experts or nutritionist

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