Is Your Weight Loss Diet Depriving You Of Good Food? Here Is Rujuta Diwekar's Sustainable Diet Plan

Updated at: Aug 18, 2020
Is Your Weight Loss Diet Depriving You Of Good Food? Here Is Rujuta Diwekar's Sustainable Diet Plan

Now, you don’t have to deprive yourself of good food to look good, says celebrity nutritionist Rujuta Diwekar.

 

Tavishi Dogra
Healthy DietWritten by: Tavishi DograPublished at: Aug 15, 2020

What is a sustainable diet? It is a form of the diet that is not only beneficial for your body but also for the environment. The United Nations Food and Agriculture Organization (UNAFAO), defining menus, has said that 'Sustainable diets are those that can provide nutrition to existing and future generations, without affecting the environment. Sustainable food should be such that it is right, good for biological diversity and all other kinds of living organisms on the earth. Sustainable diet is affordable, readily available and rich in nutrition. It is the diet that neither damages the environmental resources nor human resources.

What to eat in a sustainable diet?

 
 
 
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The good news is that you don’t have to deprive yourself of good food to look good. Sustainable diets keep you sexy and sane. This is exactly what @kareenakapoorkhan was eating and working out around late May - mid June when she shot for the #filmfare cover. Meal One - Soaked badams / Banana 9-10ish workout (details below) Meal Two - Dahi rice & papad OR roti paneer sabzi & dal 12ish Meal Three - small bowl of papaya OR handful of peanuts OR piece of cheese OR some makhana 2-3 ish Meal Four - Mango milkshake OR bowl of litchi OR some chivda 5-6 ish Meal Five - Veg pulao & raita OR. Palak or pudina roti with boondi raita OR. Dal rice & sabzi 8ish Bedtime - Haldi milk with little nutmeg If hungry in bet - fresh fruit, curd with raisins or cashews, Nimbu sherbet, Nariyal pani, Chaas with kalanamak & hing Weekly workout - Day One (D1) - 20 mins treadmill, focus on speed D2 - Yoga routine D3 - Break D4 - Home strength training workout D5 - 40 mins on treadmill, focus on staying on steady speed D6 - Restorative yoga postures or Core workout D7 - Break #kareenakapoorkhan #eatlocal #eatlocalthinkglobal #lockdown #dontloseoutworkout #yummyfood

A post shared by Rujuta Diwekar (@rujuta.diwekar) onAug 14, 2020 at 5:45am PDT

Add more local fruits and vegetables to your diet. This reduces the amount of greenhouse gas release, which reduces carbon footprint and affects the environment less. Bread, rice and cereals can be eaten, as they release small amounts of greenhouse gas. Consume less meat and fish. Research has shown that increasing consumption of meats, eggs, and fish affects greenhouse gas deposits, nitrogen and phosphorus cycles, leading to freshwater scarcity and loss of biological diversity. Apart from this, most infectious diseases originate in animals and reach us.

Also Read: Reasons Why You Must To Replace Your Breakfast With A Green Smoothie

Celebrity Nutritionist Rujuta Diwekar states that "this is precisely what Kareena Kapoor Khan was eating and working out around late May - mid-June when she shot for the Filmfare cover."

  • Meal One (9am-10am): Soaked badams / Banana
  • Meal Two (12pm): Dahi rice & papad OR roti paneer sabzi & dal
  • Meal Three (2 pm-3 pm) - small bowl of papaya OR handful of peanuts OR piece of cheese OR some makhana
veggies
  • Meal Four (5 pm-6 pm) - Mango milkshake OR bowl of litchi OR some chivda
  • Meal Five (8 pm) - Veg pulao and raita or pudina or palak roti with boondi raita or Dal rice & sabzi
  • Bedtime - Little nutmeg with Haldi milk
 
 
 
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The maakhan chor left behind a legacy of relishing one’s meals. He truly believed in diversity of food and saw prasad (offering of food) as one of the forms of bhakti or devotion. Rishinchi bhaji (sage’s vegetable) is one such delicacy cooked and relished on #Janmashtami. It’s a bhaji cooked with no oil, no spices but just with all the wild greens & makai, the harvest of the season, cooked in their own juices. It’s best enjoyed with a rice or jowar bhakri with a dollop of white butter or ghee and some dahi on the side. i am also eating some alu wadi to go with it. Krishna enjoyed the dahi & poha offered by his friend Sudhama as much as he relished the chappan bhog (an offering of 56 dishes made especially on Janmashtami). Yogeshwar, as Krishna is often called, has a very simple message for all of us that ‘without simplicity there can be no spirituality.’ �������� #harekrishna #omnamobhagavatevasudevaya

A post shared by Rujuta Diwekar (@rujuta.diwekar) onAug 10, 2020 at 11:10pm PDT

If hungry in between - curd with raisins or cashews, fresh fruit, nimbu sherbet, nariyal pani (coconut water), chaas with kalanamak & hing (buttermilk with black salt)

Also Read: Know From Nutritionist, Spices That Can Keep Monsoon Illnesses At Bay

Weekly workout details

 
 
 
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Work in progress, inconvenience regretted. #iyengaryoga

A post shared by Rujuta Diwekar (@rujuta.diwekar) onJul 17, 2020 at 11:36pm PDT

  • Day One - 20 mins treadmill focus on speed.
  • Day Two - Yoga routine
  • Day Three - Break
  • Day Four - Home strength training workout
  • Day Five - 40 mins on the treadmill, focus on staying on a steady speed.
  • Day Six - Restorative yoga postures or Core workout
  • Day Seven - Break

Why a sustainable diet?

 
 
 
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Top 3 foods that you must eat in the month of #Shraavan- 1. Banana flour Health - Great for the stomach and works as a prebiotic (helps retain healthy gut bacteria. Can be made into a thalipeeth or bhakri/roti.) Fat loss - Provides energy and helps with fat burning. 2. Peanuts Health - rich in MUFA (mono-unsaturated fatty acids) and resveratrol both known and celebrated for heart health. Fat loss - Protein and mineral dense, makes for a great in between snack and works as an appetite regulator. 3. Coconut Health - Rich in Lauric acid, an anti-bacterial and anti-viral agent also found in Human breast milk. Fat loss - coconut helps improve waist to hip ratio. And it has zero cholesterol.

A post shared by Rujuta Diwekar (@rujuta.diwekar) onAug 10, 2020 at 4:39am PDT

Western countries have realized that their current diet is based on high calories, protein and animal protein, which is rapidly leading to climate change and a shortage of local food items. After some research and studies, it has been revealed that, if a little change is made in your favourite diet, then some environmental problems can be overcome. For example, an American person can reduce the amount of carbon footprint of their share in the environment by eating less dairy and meat products.

Conclusion: Use limited processed foods because natural resources are pressurized to make them, and this causes environmental pollution. Among them, sugar, fat and salt levels are also very high, which is harmful to health.

Read More Articles in Healthy Diet

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