My sister told me of a few of her friends who had lost weight the Rujuta Divekar way. I googled and found her book was making quite a few waves. On my next trip to India, I checked out the airport Crossword and found her book indeed lined up along with other best sellers.
What she says is exercise is a must (first things first).
In addition to it, monitor your diet.
Note down each and every food u eat and the timings for three days. It gives you a great idea of making you aware of your food habits and where u need to make changes.
Start your day with a small fruit rather than a cup of tea. Eat the fruit within ten minutes of waking up. Have a proper breakfast (within an hour of meal 1 the fruit) . Thereafter eat every two hours. For these, she has suggested
coconut water (she says eat the malai-- but I have my doubts);
lassi without salt (!) or sugar but u can season it with jeera or dhaniya;
channa and peanuts;
boiled eggs/ omlettes;
protein bars (and not cereal bars)
Poha, upma,idlis, dosas, parathas or grilled snadwhiches -- but eat only half of what you have (and share the balance with a friend).
Have an early dinner, latest by eight .
Preferably halve your lunch and dinner. So if you are eating four chapatis , eat two chapatis - u get the picture...
She tells you to stick to your state diet as your body is best suited for it. So if you are a Bengali, have your fish and do not go in for choleys. On the other hand if you are a Punjabi, do have your choleys. Do not skip the coconut chutney when u eat dosas and idlis , but instead have it in moderation. She says the traditional combinations have a logic behind it and it is best not to meddle with them.
And if you have binged on any day, accept it and move ahead -- do not try to compensate for it by skipping food the next day.
She advises having a good protein shake immediately after a work out.
She recommends flax see/ omega 3 (fatty acid supplement) at lunch time to improve the insulin response.
Limit tea, coffee to two and that too always have it with a meal.
What I have learnt from her is that it is okay to waste food, as we say. Let me clarify. We are brought up being told wasting food is a crime. My mom used to tell us " Lokkhi regey jaabey" -- meaning Goddess Lakshmi will get angry if u waste food. So if that little rice or vegetable remains in the serving bowl or that last chapatti -- we try to finish it rather than waste it. Or your child has left some veggie/ chicken /fruit on his plate and we eat it lest it go waste. Since I need to lose weight and my cholestrol is at the borderline, eating just the egg white would be preferable but it feels so wrong to throw away the egg yolk. So what I have learnt from her book is it is okay for that left over to remain or to only eat the egg white.
Another thing which I liked is she says it is okay with eating parathas, paneer , the occasional sweet -- just have it in moderation. It makes sense having these rather than restricting oneself from all these and then eating a burger loaded with calories. She has given a few samples of food charts for working men and women. (I note that there is none for a home maker.. but then it is difficult to find a lady not working in India these days, particularly in the Metros...).. if anyone is interested in knowing them, I can put up a few . She has given three four -- if my memory serves me right.