RUJUTA DIWEKAR | SUPER FOODS FOR WEIGHT LOSS – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The hope, of course, hopefully this information can provide knowledge and guidance for you to live healthier. The key to understanding this article is weight loss foods in category Diet. Happy reading or watching the video.


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In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

Here are some diets that are popular in the community

1. Mediterranean diet
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

2. Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

3. Vegan diet
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

4. Vegetarian diet
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Ketogenic diet
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

6. Atkins diet
The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.

If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.

Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.

Rujuta Diwekar (Nutritionist & Weight loss expert), to celebrities such as Kareena Kapoor Khan, Alia Bhatt and Varun Dhawan, was one of the first Indian bloggers on the scene.

Rujuta Diwekar visited VIVA Institute of Pharmacy for a seminar on SUPER FOOD FOR SUPER YOUTH on the 15/01/2018. It was an amazing session. Make sure you do not miss this session for a SUPER HEALTHY LIFE.

She started Rujuta’s Gyan ( in 2008, and wrote about her take on health, dieting and food. With bestsellers like Don’t Lose Your Mind, Lose Your Weight (2009) and Women and the Weight Loss Tamasha (2010) behind her, she is now out with a fourth book — Indian Superfoods.

Much like her other works, this book, too, champions the idea of eating foods you are familiar with but consider unhealthy. Think rice, ghee, sugar and cashews. What’s the catch? You need to eat it fresh, locally sourced and in the “versatility it is meant to be eaten in”. And exercising and sleeping right, meanwhile, are non-negotiable, of course.

Back to basics

The foundations of this philosophy were laid during Diwekar’s childhood when she would visit her grandparents’ farm in Sonave (a village in Palghar district, Maharashtra). “All my vacations would be spent there. My cousins and I would help grow and harvest the crops. That was our entertainment, and a tool for learning,” she recalls.

Diwekar started her practice in 1999, armed with a post graduate degree in sports science and nutrition from SNDT College. Her first clients were fitness conscious actors and industrialists. Diwekar remains full of praise for the former: “The easiest people to work with are celebrities. They are the most disciplined.”

It was her experience at her grandparents’ farm that made Diwekar realise the importance of sustainable living. “Today, we are told about a particular ingredient that’s supposed to be the ultimate thing to lose weight. Tomorrow, the same ingredient is touted as the biggest villain. How often can you change the way you live?” she asks.

Instead, Diwekar advocates that we follow our grandmothers’ wisdom, and not be swayed by modern trends like stocking up on quinoa and kale — the two biggest trends internationally in recent times. “Quinoa doesn’t sit well in your stomach nor does it blend with anything. And until two years ago, we didn’t even know what kale was. Now, we have it in every form. We are copying the poor man’s food from a different continent. There is such diversity in the food of our own country — grains, legumes, pulses — but are overlooking it.”

So, how did the definition of nutrition become synonymous to filling your plate with unpalatable foods? When did we became a nation that rejects ghee but takes to olive oil? “The demarcation of carbohydrates, proteins and fats was meant to help people make sensible decisions. But it has just left people confused. These days, selling anything by terming it ‘transfat-free’ or ‘sugar-free’ is lucrative. The only people benefitting are those in the food and weight-loss industries,” she says.

But telling people that the global ‘health’ foods fads they’ve bought into are unnecessary must be tricky. Diwekar, on the other hand, says people are relieved. “They are reminded of the time in school or college when they would eat everything, and still be healthy.”

The next round

Aiming for a holistic view on life, Diwekar started Beyond Weight Loss — a series of programs targeted at overall well-being — early this year. As part of it, she hosts a talk at her Khar office every month. The talk is live-streamed on Facebook as well. Past events have included a dhrupad music concert and a financial talk on why women should invest.

Diwekar is also working on a book on child obesity. Another project that she is keen on is the Sonave Community Farming Project, where she takes Mumbaikars to her ancestral farm to grow their own food. The idea is to raise awareness about the goodness of Indian food and ensure it doesn’t come back repackaged from the west. “We should not wait for the West to acknowledge it as something of value. A diet that is not culturally compliant is a diet that won’t last beyond two meals. Why is killing yourself at a gym and starving a better idea than giving food we grew up eating a chance?”

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  1. Atleast leave diabetics for giving advice her advice to eat mango ,its not about dhandha kisi ka band karana h , doctors nurses and others are not fool , check blood sugar after having mango and after having unsalted or unsweetened biscuits , her diet plans may be helpful for a normal non diabetic or normally obese person but not at all applicable for diabetic or any other diseased person , dont try to kill diabetics plz by suggesting them to eat mango cheeku and banana etc. If kareena kapoor has lost weight by eating rice and other things note that she is not diabetic or a thyroid patient . Suggest accordingly otherwise dont insult others jz bcz u r a celebrity dietician .she Cant replace or comment about others profession for praising her or others profession its highly unprofessional.

  2. Wonderful video….thanks for providing such nice content. Truly amazing. Thanks to Rujuta ji for clearing so many misconceptions we had about diets. I have shared this with many people. You all are making the internet a better place…my best wishes !!

  3. It takes a few seconds for the body to change fructose to glucose. Well, you were right about one thing -dietitians are NOT bright !!

  4. I highly appreciate ur knowledge, research and efforts to bring back the value our indian food deserves. Weight issues are secondary. As Indians we alws follow whatever western world tells us and ignored the wisdom our grandmas shared. Never realised those are the tricks of consumerism. Hats off to u for making us understand how good our local foods are…

  5. Hello mam
    I am big fan of your advice about Indian food
    I am overwight when I start dieting or take less food I feel weakness in my bone & joint
    And after take meal fruit juice curd nut means anything my body doing blotting my shoulder react like balloon imegitly
    No one understand my problem even doctors
    I hope you can understand my problem give me some hopefully suggestions

  6. 1.Every Times Dr Kahader told that Don't eat rice,eat millets
    2.Dr Biswaroop Roy Choudhury told dont eat Ghee/Milk
    3.Dr T Colin Campbell , Dr.Mcduggal Dr,Cladwell Esselstyn saying don't eat any Animal based food (like ghee, dairy, fish meat & oil also)
    what we do!!!!!!!!!!!!!!!!
    What to eat
    could you tell me dinner at 8 pm !!!!!!!!

  7. 1.Every Times Dr Kahader told that Don't eat rice,eat millets
    2.Dr Biswaroop Roy Choudhury told don't eat Ghee/Milk (Animal based food (like ghee, dairy, fish meat & oil also)
    3.Dr T Colin Campbell , Dr.Mcduggal Dr,Cladwell Esselstyn saying don't eat any Animal based food (like ghee, dairy, fish meat & oil also)4.Dr Bimal Chajjer told that don't eat nuts5.Dr Biswaroop Roy Choudhury told that eat nuts (soaking with water 4 to 5 hours) what is the actual ?what we do!!!!!!!!!!!!!!!!
    What to eat!!!!!!!!!!!!!!!
    dinner at 8 pm !!!!!!!!
    Answer : it's depends,(person to person varied)

  8. she is not talking about "diet", you should eat mostly whats available in your kitchen most of the time with portion control – thats the only way to continue to be on optimum nutrients needed for your body. All "diets" end at some point and you start gaining weight after that sadly.

  9. How horrible you are with sick sense of humour , ppl who don’t get admission in pharmacy goes on to become Dietitian .
    How can you put such an generalise comment , also too much of hand gesture only make you look animated self proclaimed dietitian

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