The diet is built on a few non-negotiable rules designed to reset your metabolism and improve digestion:

| Meal | Time | Suggested Foods | |------|------|------------------| | | 6:30–7:00 AM | A glass of water (room temperature) or soaked almonds (4-5) | | Breakfast | 8:00–8:30 AM | Traditional options: poha with peanuts and vegetables, upma, dosa with chutney, or a bowl of fresh seasonal fruit with a teaspoon of ghee. No cereal, granola, or smoothie bowls. | | Mid-Morning Snack | 11:00 AM | One seasonal fruit (apple, banana, papaya) or a handful of roasted chana (chickpeas) | | Lunch | 1:00–1:30 PM | The largest meal of the day: Whole grain roti (2-3) or rice, a dal (lentil curry), a sabzi (cooked vegetable with ghee), a small bowl of curd or pickle. Always eat a pickle (achaar) to aid digestion. | | Evening Snack | 4:30–5:00 PM | Traditional options: Peanut chikki, a small handful of nuts, or a cup of milk with a pinch of turmeric. Avoid tea/coffee right after a meal. | | Dinner | 7:00–7:30 PM | Light and cooked: Khichdi (rice-lentil porridge) with ghee and buttermilk, or two rotis with a cooked green vegetable, or a bowl of dal-chawal. No raw salads at night. |

In an era of keto, paleo, intermittent fasting, and protein shakes, celebrity nutritionist Rujuta Diwekar’s approach stands out as remarkably simple, sustainable, and sane. Best known as the personal trainer and advisor to Bollywood star Kareena Kapoor Khan (who famously lost her post-pregnancy weight without crash dieting), Diwekar has built a loyal following not by promoting quick fixes, but by advocating for a return to traditional Indian eating habits.

One of her most unique guidelines: According to Ayurvedic principles (which heavily influence her work), raw foods are harder to digest at night. Dinner should consist of cooked, warm, and easily digestible foods—like khichdi, dal-rice, or vegetables with roti.

The is a sustainable, holistic approach to nutrition that moves away from calorie counting and restrictive fad diets. As India’s leading nutritionist, Diwekar advocates for eating local, seasonal, and traditional foods to achieve long-term health and weight loss. Core Principles of the Plan