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Starting with the basics, let’s understand what a balanced diet is. It should have a good balance of carbohydrates, protein, and fat. Apart from that, you need to consume an adequate amount of vitamins and minerals. Rujuta Diwekar, celebrity nutritionist, has shared her 8-meal plan options for all kinds of diets. First and foremost, Diwekar suggests eating breakfast within the first hour of waking up. It should include complex carbohydrates, protein, and healthy fat. For example, you can have poha with nuts, idli with coconut chutney, or eggs with whole wheat bread. Next, for the mid-morning snack, Diwekar recommends having seasonal fruits with a handful of nuts. This will provide you with a good dose of fiber, vitamins, and minerals. Coming to lunch, it should comprise of rice, roti or bhakri along with dal, sabzi and salad. Make sure you use seasonal vegetables that are easily available in your area. It’s important to have a mid-afternoon snack, so that you don’t feel hungry by the time you reach dinner. You can have homemade chakli, chivda, or roasted chana. These are good sources of protein and fiber. For dinner, you need to keep it light and simple. You can have khichdi or dal-rice along with a vegetable curry or soup. Post dinner, Diwekar recommends having a cup of milk or buttermilk. This will provide you with essential nutrients and also help you sleep better at night. Apart from these meals, it’s important to stay hydrated throughout the day. You can have herbal tea, coconut water, or lemon water to keep yourself refreshed. Now, let’s take a look at Rujuta Diwekar’s 12-week fitness program. It comprises of strength training, yoga, and cardio exercises. Each week has a different set of exercises, so that you don’t get bored of the same routine. In the first week, you need to focus on basic strength exercises such as squats, lunges, and push-ups. Yoga poses such as Surya Namaskar and pranayama will help you to calm your mind and improve your breathing. The second week involves building on the previous week’s exercises and adding some variations. For example, you can add dumbbell thrusters or TRX rows. Cardio exercises such as running or swimming will help you to burn some extra calories. The third week is about challenging yourself with more advanced exercises, such as kettlebell swings or pull-ups. Yoga poses such as the shoulder stand or head stand will help to increase your flexibility. As you move towards the fourth week, you need to focus on coordination exercises such as box jumps or plyometric squats. This will help to improve your agility and balance. The fifth week involves high-intensity interval training (HIIT) along with more challenging yoga poses such as inversions. These exercises will help you to burn more calories and increase your stamina. Week six involves strength exercises that target specific muscle groups such as glutes, hamstrings, and abs. Yoga poses such as the boat pose or side plank will help to strengthen your core. Week seven focuses on functional exercises such as bear crawls or crab walks. These will help to improve your mobility and stability. Week eight involves exercises that combine strength and cardio such as mountain climbers or burpees. It’s important to get your heart rate up and burn more calories. Week nine involves partner exercises such as wheelbarrow walks or medicine ball throws. These will help to improve your teamwork and communication skills. Moving on to week ten, you need to focus on exercises that require maximum effort such as jump squats or power cleans. Yoga poses such as handstands or crow pose will require more strength and balance. Week eleven is all about stretching and recovery. You can do yoga poses such as the pigeon pose or the frog pose to stretch out your muscles and relieve any aches and pains. Finally, in week twelve, you need to challenge yourself with a combination of all the exercises from the previous weeks. This will help you to see the progress you’ve made and push yourself to do better. Overall, Rujuta Diwekar’s 8-meal plan and 12-week fitness program are great options for anyone who is looking to lead a healthier lifestyle. By following these simple steps, you can be on your way to a happier and healthier you.
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