12-week Diet Plan Rujuta Diwekar Pdf Free Download

In January 2018, Diwekar experimented with a free 12-week weight-loss programme online. Within five hours, 75,000 people signed up from across 40 countries. She now regularly posts food and exercise videos, dieting tips and snapshots of personal moments for her fans.

Two years ago, Diwekar launched The 12-week Fitness Project on Facebook with the hashtag #RDFitnessProject2018. Within a few days, 125,000 had signed up from 40 countries, including Pakistan, the United Arab Emirates (UAE) and the US. There were participants from the Middle East and Iran as well, because culturally we eat similarly," she says. The idea was to chart out a sustainable and easy-to-follow health plan to guarantee lifelong commitment to physical and mental health.

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The book goes beyond diet and nutrition to embrace lifestyle aspects and fitness. Apart from highlighting screen-time reduction, for instance, it touches upon being active, especially if you have a desk job, and the chapters on exercise explore strength training and the practice of Suryanamaskar daily. While these seem deceptively basic, they rest on nutrition wisdom. The narrative around health is heavily misinformed and entirely tilted in favour of the weighing scales," argues Diwekar, explaining why her markers of 12-week fitness go beyond weight loss. Instead, they are qualitative metabolic parameters such as energy levels during the day, sleep quality at night, acidity/bloating, sweet cravings, compliance to exercise, and for women, pain before and during the menstrual cycle.

When our children wake up from an overnight fasting state what we feed them first thing will not just decide how good their entire day goes but also how their growth is. This meal is especially critical for children around puberty as it sets the tone for hormonal harmony. In fact, how well they are able to unwind in the night and fall asleep is also dependent on how they start their day. A nutritious, fuss-free meal then is the need of the hour, says Nutritionist Rujuta Diwekar, who is also responsible for the fit celebs like Kareena Kapor Khan, Alia Bhatt and Richa Chadha.In a post shared by her on social media, Rujuta shared a diet plan which she is a part of the 12-week fitness project for children. Here is what you have to follow this week.If Short On Time & Need Quick Meal Before SchoolMilkIf they like the taste of milk, ensure that it is full fat, locally sourced, with jaggery or chyawanprash (winter) or sugar or gulkand.Caution: Do not indulge in milk substitutes like almond milk or soya milk, etc.Nuts & Dry Fruits Eat as a nut plus dry fruit combo. Nuts- Pista, almond, cashew nut, walnuts. Dry fruts- raisins, dates, khareek, apricots If constipated- overnight soaked raiins. Girls on perod-khareek with gheeRead More: These Food Items Will Help You Brave The Pollution Says Rujuta DiwekarFresh Fruit Local Seasonal Banana all months Bor, chicken, Peru, orange, grapes. Fruits that are currently in season. No fruit that has travelled more than 150 km to reach your plate or comes in plastic packaging. If There Is Time To Have Proper Breakfast Have a hot, homemmade breakfast like poha, upma, idli, dosa, parantha, dalia, etc. Mothing from a packet like cornflakes, oats, juices, etc. If poor immunity- tagi cooked in milk or even water. If weak digestion, acidity or period issues, have lahya, jowar or ragi flakes in milk or roasted in ghee with salt and pepper.Follow this healthy diet which has so many options and stick to the fitness plan for 12 weeks. If you see a change, do share the progress report with us on our Facebook Page. 2351a5e196