In a world obsessed with extreme diets and quick-fix weight loss, celebrity nutritionist Rujuta Diwekar offers a refreshing, common-sense approach to health—one famously followed by her client, Bollywood star Kareena Kapoor Khan. Her philosophy skips the calorie-counting anxiety and embraces a sustainable, mindful way of eating that focuses on consistency and local wisdom.

Diwekar's guidance suggests that the true path to a trimmed waistline, glowing skin, and lasting fitness isn't about deprivation, but about nourishing the body correctly, starting the moment you wake up.

The Golden Rule: Eat Within Minutes of Waking Up

One of Diwekar's foundational tips completely re-engineers the morning routine. Instead of reaching for a shot of caffeine on an empty stomach, which can irritate the gut lining and disrupt blood sugar, she advises eating a small, whole food item within 10-15 minutes of waking.

This simple habit acts as a gentle "kick-starter" for your metabolism, stabilising blood sugar levels right from the start of the day. And what is her star recommendation for this first meal? Often, it's just a simple banana or a handful of soaked nuts like almonds. This move provides essential nutrients and energy, setting a healthier tone for the rest of your day and proving that the key to Kareena-style wellness can indeed begin with something as humble as a banana.

Embracing the Local and Seasonal Plate

Diwekar champions a return to traditional, home-cooked, and culturally relevant foods, moving away from exotic 'superfoods' that don't suit the local environment or budget. For a wholesome breakfast, she suggests regional dishes like paratha with ghee, poha, or idli, which are nutrient-dense and far superior to packaged cereals.

Her meal plan is built on simple staples and mindful eating throughout the day:

• Lunch: Should be a complete, balanced meal of roti or rice, dal, and a seasonal vegetable, ideally eaten between 11 a.m. and 1 p.m.

• Mid-Afternoon Snack (4-6 p.m.): Crucial for bridging the long gap and preventing overeating later. Options include seasonal fruit, sprouts, or peanuts. A cup of tea or coffee can be enjoyed here, but never on an empty stomach.

• Dinner: Should be light and early (ideally 2-3 hours before bed), focusing on easily digestible meals like khichdi or dal-rice.

Mindful Eating: The 'Jordan Formula'

The real magic in Diwekar’s approach lies in its focus on mindful eating, not just calorie restriction. This shift is what makes the plan sustainable. She even offers a clever trick, the "Jordan Formula," to prevent mindless over-snacking: when faced with a favourite snack, stop at an odd number of portions (1, 3, 5). For example, if you eat one vada and are tempted by a second, only take it if you are sure you can eat the third. If not, stop at one. This simple psychological tool encourages you to pause, check your hunger cues, and stay in control without feeling completely denied.

Ultimately, Rujuta Diwekar’s sustainable meal plan, as demonstrated by Kareena Kapoor Khan, is a powerful reminder: true fitness is not a two-week crash course. It’s a lifelong commitment to simple, consistent habits, respecting your body’s rhythm, and trusting the wisdom of traditional, local food.
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