New Delhi — Celebrity nutritionist Rujuta Diwekar on July 5, 2026 used Instagram to outline three rules she says can help people lose weight in a healthy, sustainable way: aim for gradual weight loss of about 5–10% of body weight, follow food-based dietary guidelines that prioritise local and traditional foods, and avoid chasing viral “magic” ingredients or quick-fix trends. Diwekar stressed that steady weight loss that preserves strength, immunity and bone density is more beneficial for long-term health than rapid reductions on the scale.
She recommended traditional, seasonal diets as inexpensive, easy-to-digest options that supply essential nutrients such as protein, fibre and magnesium, and warned that social-media fads replace one supposed miracle cure with the next. Diwekar’s message places emphasis on the process — consistent habits and whole foods — rather than short-lived viral fixes.
Experts contacted for context said the advice aligns with established nutrition science. Ritika Samaddar, regional head for the south zone of nutrition and dietetics at Max Super Speciality Hospital, Saket, said a high-fibre traditional diet can be especially helpful for reducing abdominal fat. “Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance that helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat,” she said. Samaddar added that increasing protein at the expense of some fats and carbohydrates can support healthier weight loss by modifying hunger-related hormones: “It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1.” She also noted the thermogenic effect of protein — more calories are burned during protein digestion and metabolism.
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, cautioned against extreme, restrictive diets. She said early rapid weight loss often reflects losses of water, glycogen and muscle rather than sustainable fat loss, and that prolonged calorie restriction can trigger a stress response that slows metabolism and raises hunger hormones. Repeated cycles of restrictive dieting, Singh warned, may harm muscle preservation, disrupt hormones, increase fatigue and encourage binge eating and weight regain. “Meaningful visual and metabolic changes typically emerge over three to six months of consistent training,” she said, urging readers to focus on performance markers like strength and endurance rather than daily scale numbers.
This article is based on public-domain information and expert comments; consult your health practitioner before beginning any new diet or exercise routine.
Original Source: https://indianexpress.com/article/lifestyle/health/rujuta-diwekar-3-golden-rules-weight-loss-10765795/
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Publish Date: 2026-07-05 20:00:00
