The Philosophy: Consistency Over Intensity
Rujuta Diwekar, whose clients include top Bollywood stars like Kareena Kapoor Khan and Alia Bhatt, has long championed a message that counters the diet industry's quick-fix narrative. Her philosophy, highlighted again recently in a discussion about actor
Karisma Kapoor's fitness, is that lasting health is the cumulative result of small, sustainable habits. Instead of chasing rapid weight loss, which can lead to a cycle of loss and regain along with health issues, she advocates for a steady approach. The goal should be to build habits that last a lifetime, with weight loss being a natural byproduct of overall health, not the primary focus.
Principle 1: Eat Local and Traditional
A cornerstone of Diwekar's advice is to embrace the foods of our own culture and environment. She encourages eating local, seasonal produce—foods grown within a 100km radius—because they are fresher, richer in nutrients, and better suited to our body's regional needs. This means favouring traditional meals and ingredients like rice, root vegetables, and pulses over imported, trendy 'superfoods'. She argues that these time-tested dietary patterns are not only healthy for people but also for the planet, as they reduce our carbon footprint.
Principle 2: Don't Fear Traditional Fats Like Ghee
Contrary to popular diet myths that demonise all fats, Diwekar is a vocal proponent of including traditional fats, especially ghee, in daily meals. She explains that adding a moderate amount of ghee—enough to enhance flavour but not mask it—can actually aid health. Ghee contains essential fatty acids that can help metabolism, improve digestion, and increase the absorption of fat-soluble vitamins like A, D, and E. Paired with foods like rotis or rice, it can also help lower the glycaemic impact of a meal, preventing sharp spikes in blood sugar.
Principle 3: Integrate Movement into Daily Life
For Diwekar, exercise isn't just about intense, hour-long gym sessions; it's about making movement a non-negotiable part of your day. She advises dedicating at least 30 minutes a day or three hours a week to structured exercise, focusing on building strength, stamina, stability, and flexibility. Beyond that, she encourages what she calls 'moving more' throughout the day: taking the stairs, standing up every 30 minutes, or taking a short walk after dinner. This consistent, low-level activity is crucial for maintaining metabolic health and building a sustainable fitness base.
Principle 4: Practice Mindful Eating and Good Sleep
How you eat is just as important as what you eat. Diwekar champions mindful eating—paying full attention to your meal without the distraction of screens. This practice helps you recognise your body's natural satiety signals, preventing overeating. She also stresses that good sleep is essential for recovery, hormonal balance, and overall health. Her advice includes having a wholesome meal between 4 and 6 p.m. to prevent late-night hunger, finishing dinner by 8 p.m., and avoiding screens for at least 30 minutes before bed to allow your mind and body to unwind.
