Unlike many other diet books, this one clicks because Rujuta tells what everyone wants to hear but are scared to : This books tells you to EAT
. It is a no nonsense, to-the-point book that will uplift your spirits (if a diet book tells you that you can eat anything you want and still lose weight, wouldn't you squeal with delight?)
The corner-stone of her book are the 4 principles of eating correctly, which are:-
A. Eat something within the first 10-15 minutes of waking up.
► Extension - never wake up to tea/coffee/beverage. Eat something fresh (like a fruit)
B. Eat every 2 hours and in smaller quantities. (more on portion size later..)
C. Eat more when you're more active and eat less when you're less active
D. Finish your last meal at least 2 hours prior to sleeping.
Some of the other principles she suggests -
1. Eat freshly prepared food.
2. Don't smash/juice your fruits and vegetables.
3. Eat good fats like clarified butter/ghee, cheese, cottage cheese etc.
4. Since we don't get all the required nutrients in our diet, it is a good idea to take Vitamin & Calcium supplements. But do consult an expert before you do so!
5. For a diet to work, it has to be PERSONALIZED. Generalization never works
6. Remain loyal to your genes. Eat what you have been eating all your life.
7. Eat local, think global!
8. Never obsess with your weight! It is not an indicator of good health!
9. Do not blame yourself for the little slip ups. Just get back to routine.
10. Make exercise a non-negotiable part of your plan (& your LIFE!)
Here is a sample diet prescribed by her. You will have to alter it according to your convinience, taste, comfort, availability etc.
I. DIET No. 17.15 a.m.: 1 banana
(Breakfast, gym days) muesli + skim milk + 1 scoop whey protein
(Non-gym days) 2 egg whites + 1 slice of whole wheat toast
10 a.m. to 10.30 a.m.: A handful of peanuts
1.30 p.m.: 1 roti + vegetables + dal
3.30 p.m.: a bowl of curd
5.30 p.m.: Soy milk – any flavour
7.30 p.m.: 2 egg whites or 1 chicken breast + home made vegetable or veg salad
This book is a must read for all health freaks