Here are celebrity nutritionist Rujuta Diwekar’s four principles of eating right

According to Rujuta, you can kickstart your metabolism with something simple yet wholesome. Photo Courtesy: File pic

The start of a new year often comes with renewed promises of better health and fitness. But instead of falling prey to fleeting fads and extreme measures, why not turn to a sustainable and balanced approach? Say goodbye to trending, new diets on the internet.

Guru to stars like Kareena Kapoor Khan, celebrity nutritionist, Rujuta Diwekar, in her audiobook, ‘Don't Lose Your Mind, Lose Your Weight' on Audible, offers practical tips rooted in common sense, tradition, and science. Here are some takeaways from the audiobook to help you stay on track for the year ahead.

1. Ditch tea or coffee first thing in the morning
Starting your day with tea or coffee on an empty stomach is a no-no. She shares, "Any stimulant like tea or coffee, which has caffeine and cigarettes jolt the system out of slumber. It increases the blood pressure, heart rate, and breathing rate and makes the body feel stressed or ‘kicked'. Sadly we mistake this for feeling awake."

She says, "Eat meal 1 within 10 minutes of waking up. And obviously you can't start with tea, coffee or a cigarette. If you can't bring yourself to eat a big meal, start with a fruit. Absolutely any fruit is great. Keep it fresh, not frozen. Don't add salt, sugar, chaat masala, etc to it. And of course, don't squeeze it into a juice."

According to Rujuta, you can kickstart your metabolism with something simple yet wholesome. She says, "Numerous studies have shown how a hearty, healthy breakfast can increase our metabolic rate. Some herbal infusions won't give you the caffeine kick but it will prolong the time between waking up and eating, which is why I prefer you stick with this rule even if you are a herbal tea drinker." This small change will improve digestion, balance blood sugar levels, and energize you for the day ahead.

2. Eat every two hours for steady energy and improved metabolism
Long gaps between meals can wreak havoc on your metabolism and energy levels. Diwekar recommends eating small, balanced meals every two hours to keep your metabolism active and cravings at bay.

To understand how many meals you should have within breaks, "calculate the number of hours that you spend away from home. Divide that by 2 and carry those many meals with you," says Rujuta.

Whether it's coconut water with malai, fresh fruits, or roasted peanuts, there are plentiful options, however, you need to plan. Rujuta says, "When you eat 6 to 7 times in the day, it doesn't take too much time. Just a couple of minutes. The kind of small meal I am asking you to eat is a handful of peanuts, a bowl of yoghurt, a slice or wedge of cheese. These are all foods you can keep in the office fridge, or in your desk."

3. Match your meals to your activity levels
To maintain energy levels and optimize health, it is best to tailor eating habits to activity patterns. Rujuta suggests eating more during high-demand periods, such as after physical or mental exertion, and scaling during passive activities. "It goes without saying that you should eat more in the morning. If we don't eat food when the body needs it, all this does is create a huge calorie and nutrient deficit. Later, when the time is wrong, that is the metabolic processes are slowing down, your body and mind will demand a lot of food to make up for the deficit. Time is very important," says Rujuta, in her audiobook.

She asserts, "Cheese, pasta, paratha, peanuts, paneer, banana, mango, potato, rice, etc are misunderstood only because you have experienced them at the wrong time in your day. None of these foods are fattening. They are just dense in energy (calories) or fat. In fact, I will go to the extent of saying that no food is fattening. You have to just be smart enough to choose the right time to eat it. "

Pay attention to portion sizes and the timing of heavier meals. By respecting your body's rhythms and syncing meals with activity levels, you can boost vitality and prevent overeating.

4. Wrap up dinner two hours before bedtime
Eating late or heavy dinners can disrupt digestion and lead to weight gain. Rujuta advises having your final meal at least two hours before bedtime. She says, "Rethink ‘dinner'. Have a healthy and nutritious meal between 6 to 7 pm; and then go for a token dinner later, ideally no later than 9 pm."

Some meal suggestion options that Rujuta shares for the early dinner or meal include Roti rolls, Grilled sandwiches, Sprouts with dahi, Muesli with milk or curd or other whole grains like ragi, barley, mixed grains.

Sharing an important note for those not going in for a token dinner, she alerts, "If you are eating your early dinner and you aren't eating anything afterwards (ie, not doing the token dinner), remember only 2 things and nothing more. Your meal should be a combination of low GI (glycemic index) carbs, fats and protein." This way it prevents you from overeating at night and ensures your body gets adequate time to process food before you sleep.

By applying these principles, you can redefine your relationship with food and fitness. As Rujuta aptly explains, weight loss should never be the goal; a healthier, happier you is what truly matters! So, as you step into this new year, embrace her timeless wisdom and watch the transformation unfold.