Food rules and options for sustainable weight loss 

1.start your day with fruits or nuts(no tea coffee, apple cider vinegar or lemon honey water) 2 Eat breakfast everyday don't skip. 3 Eat fruit or natural fruit juices example Bel juice, coconut water , shikanji 4. have a good lunch between 11am to 1 pm, eat regular roti, sabji, millets, dal, rice + good time to include chutney (no mixed Aata) . 5 Afternoon snack(4-6pm) - peanuts, Chana, chivda, homemade snacks. No stimulants like tea and coffee after 4pm. 6. Try to eat dinner between 7-8.30pm. Even early if you prefer and suitable to your routine. ** Meat, Fish and Eggs - part of the meal, fresher is better, it is eaten on somedays and not eaten on somedays(cultural or religious beliefs).

I love her, finally there’s someone who’s teaching common sense for life, otherwise people are following the blind extra modernised world which has everything (illusionistic) but lacking common sense, forgetting our roots. Blindly following people who have no proper knowledge of human body and food system yet holding some stupid big degrees. Thankyou ma’am for teaching us our indian root and culture is what we need to be fit and healthy.🙏🏼🌹

"Jitna packet khulta hai, utna jism phulta hai" - love it

I love her and she is simply amazing . Glad to see someone talk common sense and explaining our food culture & heritage so simply and wonderfully.

I have been following you tips from a very long time & have managed to loose 15 kgs since the beginning of pandemic with the right diet & good amount of physical activity..Thanks to you ma'am for the correct guidance 🙂

Met you in 2010 in Rishikesh, now I’m approaching my 60th, living with your wisdom, healthy and happy but lately a bigger fan of your mom.

You are an ambassador of India..buy local,eat local.inspiring..Thank you Ma'am. Proud of you and i am proud to be an Indian. God bless you and your work.👍👍🙏

Love love love your logic!!!! Thankyou for this series… suddenly I don’t feel like pressurising myself to lose weight FAST or to get healthy FAST… anything without common sense is unhealthy is my biggest takeout

She is just awesome, real and all her talk is related to basics

Best food eating practices lecture, I have ever heard. God Bless.- A Cardiac Surgeon.

Like the way you shred the latest health fads and advocate our traditional Indian food. Love your energy and the natural way you speak. Way to go!!!

I have listened to this video 4-5 times and everytime I tune in I get to learn more. Your simple setup, without any edits, without any embellishments is so effective and inspiring. Keep up the good work.

Wow.... all of this makes so much sense I’ve also bought the book and started reading it too I will follow this ... Thanks a lot for all the good work...

You are so humorous and logical. Wow, never came across anyone so motivational in training. Love you. Going to follow you.

Love your tips Rujuta… thanks to you I have chucked the weighing scale off my home and it’s all about being and feeling awesome

Love, love , love her videos and her vids about eating foods and weight loss n how it all needs to be holistic and in harmony. I anyways wasn't ready to go on a diet and give up on my fav foods and this just reinforces that idea...

Thank you Rujutaji, so proud of bringing back our culture and traditional style cooking back .

I wait everyday to learn as much as I can Ma'm thanks for the support and for sharing your knowledge

Rujuta is the best. She talks so much sense. I follow her advice and feel healthy, energetic and absolutely happy!

What is fascinating that how we are ever ready to give up our traditional wisdom for some unverified information going around on social media. We don't even take a minute to verify the information and we give up our food which we have grown up eating. It is not just food, food is attached to our childhood, our dadis and nanis. I remember making bari along with my nani during vacations and now they are labelled as 'fried' food. Thank you for the series on weight loss.

Thank you so much for the video. Loved everything you said it's easy to follow and sustainable over a long period of time 👍.

Amazing content, she is the best when it comes to living a fit life with being foodie too❤️❤️

You are the best evidence for what you are presenting.. yes sustainable,practical, culturally acceptable and more... Keep it up!Hats off for the dedication

Thanks for so much knowledge! Black raisins tip really works wonders! Leaving biscuits really helped me. Rice in night has also helped.. will follow other stuff too. I have friends who have lost lot of weight but lost glow, got PCOD, bloating due to these multi grain, smoothies n all modern stuff.

Your advice has really helped me in last few years to gain good health and right weight. Thanks you r great!!

" Mam u r soooo sweet & motivational ....very genuine person I hv come across...hats off to you 👏👏👏👏

Thank you Rujuta for explaining in simple terms about the importance of our home cooked meals, its timings, nutrient value, etc. Your clarity & confidence brings such joy & interest in listening to you, and thereby following it. I too believe in exercising (not dieting or weight loss). Thank you once again for sharing your videos that's helping millions of people.... All the best 👍 and God bless the good work you are doing 🙏

AMAZING I love how ma’am talks keeping a woman”s way of eating in mind! I feel seen

Thank you for also covering non-vegetarian options & practices 👍🏼

Best diet advice - simple, affordable & sustainable. Moreover taking pride in own’s own culture🙏

Rujuta... You are always fantastic in shredding myths, Stay blessed and keep us motivated about doing right things to make health better. Thank you very much.

Wow such a nice way of explaining and putting the fact in our brain that home food is best. I myself is a big fan of home cooked fresh food. I just loved it when you said that we don't add sugar to our tea but ok to eat cookies with tea 😋,So true.

Rule 1 Nuts Fruits Rule 2 Garam nashta 👍Poha, upma, idly.... Rule 3 fruit, sherbet, neer pani Rule 4 lunch (11am-1pm) Regular meal+ home made chutney pickle Rule 5(4-6pm) Chenna, moori, peanuts Dinner 7-8.30pm 💯

Really relaxing to hear that v can eat our regular food in our weight loss journey.....

I love her, finally there’s someone who’s teaching common sense for life, otherwise people are following the blind extra modernised world which has everything (illusionistic) but lacking common sense, forgetting our roots. Blindly following people who have no proper knowledge of human body and food system yet holding some stupid big degrees. Thankyou ma’am for teaching us our indian root and culture is what we need to be fit and healthy.

I totally agree with you. Thankyou so much for being on RU-vid. 👍🤗

Extremely helpful 💯 Thank you so much for coming up with this series 🌈

Rujata maam cant thank U enough for the changes which ur advice has brought in my life. Thanks - keep going 💕

Just wow ❤️ love the way you explain basic things ❤️

I simply follow your rules , when it comes to best diet balance !! thanks for indianising the concept!!

Haha I love Rujuta's style. She is the straight to the point, feminist and realist. No bullshit.

Maza aagaya ..today I had coffee without sugar along with biscuits ... She raised that point exactly

She is saying so many accurate things which we don't think about. It's as if she is reminding us to follow our cultural meals. As we go on with years and generations passing we are changing the most important aspect in our lives - food!

Very sensible and practical approach. Thanks for demystifying.

Very informative video with respect to what to eat and when. However, it would be beneficial to many if you could give some information for people who work in rotational timings or evening/night shifts because the wake up time will be around 10 or 11 AM in the next day or may be late. So how can food and timings be adjusted in these conditions. It would be helpful if you could explain this. Thanks.

Omg !! You are so funny !! I was in splits !!! Plz keep the good advice coming …. Really appreciate your efforts!! 👍

Loved it. Thank you for explaining so well.

You are so genuine Rujuta ma’am .Thankyou for your guidance on good food habits .

This video feels like I’m back to reading her 1st book. It is the BEST! I still follow the rules that I started with 2 years. Ghee and morning fruit is the best advice i have received ever in my life!

She’s right about starting the day with Haldi water etc.. if you’re self aware enough, you’ll realise it’s doing more harm than good. I did warm lime water in the morning, because everyone talked about it, I did it for a week & I was feeling constipated & I knew it was the lime water. I stopped it. I simply start my day with a glass of warm water. When I don’t want to have breakfast, I have a banana or a few almonds or dates in the morning. Also having a banana after a meal helps you curb sugar craving.

Maam i have followed ur pregnancy book last year during my pregnancy journey and I am so grateful and thankful to u and praying to God that once in my lifetime I can meet you physically 🙏

Straight forward and simple advice always 🙏🏻😊

Wow, you have done such a vast research on the subject beta.If one explains like this any subject will be interesting. You're doing great service to the mankind in enlightening on fitness.

Hi Rujuta ji... what about NRIs? How should we balance local and Indian food in such cases?

So much thought provoking ... Superb content !! Thanks for d enlightenment !!

O amazing lady....I'm having this habit of eating fruit first thing first in the morning after reading ur book yen years back.

Weightloss is a journey in itself. Healthy habits and lifestyle can make you loose weight so easily. I took 2 week 1000 jump rope challenge just with a 15 minutes workout you can loose 2 to 3 kgs in a month which is awesome 👌. Instead of just thinking we should be little active and we can loose weight slowly slowly.

Superb information ma'am... I'am feeling soooo blessed that i'am actually following the eating habits exactly the way you have explained in this video 👍👍...And i have achieved a lot in my weight loss journey...Which also includes 4 days excersise a week🙂

jitna packet khulta hai, utna pet fulta hai ,,,, awesome line

Rujuta jitni bhi duayein apko di jayein vo kam hai .. tumne to logo specially hum Hindustanis ke sochne samajhne ka tareeka hi badal diya .. jiyo priye .. ❤

Good afternoon, ma’am. Thanks for all the efforts that you n your team put in for mankind. Just wanted to know that how to adopt a particular cultural meal pattern if one is in a transferable job that allows him/her live in a totally different weather conditions, food culture and sleep patterns altogether ? Would love to hear from you.

I would definitely share this with my family and friends. Such great informative content with subtle humor, is what we need now in 2021. Also, cannot agree more @14:42 and @20:52

Phenomenally well explained. Rujuta is a gemstone for our country!

I speak not a word of Hindi yet understood you perfectly! Amazing lady. Battling to lose a little middle age spread, tried other nutritionists’ advice & no joy. I crave fruit & nuts in the morning & all the foods you mention in roughly the same order (yet have followed the advice of other food ‘gurus’ getting nowhere. Listening to my body from now on. Thank you.

Love the mumbaiyya style talking ❤️ but mam every point is perfectly explained

Ma'am please address about Metabolism in this weight loss series. As it's intergal part of fitness, fat loss & good health. Thank You 🙏🏼

So always from bottom of her heart so simple and easy.. Nothing fancy..

Very sensible and sustainable diet advice. Thanks 😊

Your thoughts on insulin resistance . I’ve no problem with your food choices but kindly clear us on frequent eating and insulin secretion because 90% Indians do have lots of visceral fat

Ma'am I read your first book some 7 years ago and since then there has been consistent improvement in my dietary choices. Now these food industry fads don't attract me and all those around me who boast on keto and other such diets always say that I'm blessed with good metabolism. But the truth is I eat wholesome traditional food using just common sense.

Excellent and comfortable way to follow the diet👍😊

Love to listen to you feel like grandma big sister is guiding us

Love your points for males to push themselves and make them useful in the house

Hi Rujuta my waiste is 32, my Hip- 41 touching above toe -0 , and sitting on chair n get up is completed in 1 min counts are 51

Great info...practical and easy to implement

I really loved the way she talks .. amazing ❤️❤️❤️

I hv just one word for the lovely lady "WoW".❤

Maam aap mast ho .... i made very good changes in my diet .... i eat everything and anything except junk and i have witnessed inch loss rsther than weight loss and i am feeling so energetic and glowing...

Thanksyou so much ma'am..Ajkal bht ghlt information btayi jati hy.koi kehta h wo chorh do koi kehta hy wo ma khayo asy to life keso guzrygi. Thank you so much

A wonderful lecture. Keep it up. I am amazed to listen to it and will follow you

Mam,thanks for very simple and approachable meal plan. I wanted your views on intermittent fasting as I have some of friends who have done IF with basic exercise and lost close to 10-12 KGS.

Just Hot water in morning is okay ma’am?

Thank you so very much for the realistic help.

Mam you r really making people aware about their local food nd culture and it's really work

Thank you so much for lovely series. I am learning a lot about diet and food. What about Dairy? Should we have a cup or glass of milk every day?

Hi mam, Can u pls make a video on essential multivitamin or health care for 35+ ladies.....thank u

Thank you so much for sharing such a nice information ma"am

The top secret to maintain a healthy body is to have proportionate food to the energy outputs each one has in their lifestyles - that sums it up all !

Pls make series on protiens supplement and shakes and protien cookies.

I have a doubt, since my childhood here in Rajasthan we have been having 'bejad' ki roti i.e. mixing millets (of winters) with wheat flour, you've talked about not mixing millets for its better absorption, so is it something that we should stop consuming?

Amazing mam. Thank you so much for sharing this.

Amazingly explained in Simple language yet very informative . Thanks ma'am

Such an awesome video but Maam could you also talk about portions... In traditional families our mothers wouldn't stop serving us three or four portions of food which leads to excessive eating. So HOW MUCH is OK for good health

I love how Rujuta gets so passionate about rice..

Seems fresh every time I watch it. Hats off 💐

Shadi se shradh tak! That hit hard!🙌

The diet you suggest is very informative and affordable to each and everyone....Please make such a videos on Cholesterol and Uric acid.

Hi Rujuta, I totally agree on the sustainable part . But ordering in and eating western food has become part of the life style for this generation. Especially people in cities living a fast paced life. Giving these kinds of food up is really not practical. Can you suggest on how to manage these cravings but at the same time not eat too much of the junk?

AP bohat piyarii hain ma sha Allah thank u so much for every single vedio

Love love love your videos! And the concepts!!