Don’t lose your mind, lose your weight- Rujuta Divekar

About Author
Rujuta Divekar is a famous dietician for bollywood actors such as kareena, karishma, saif, Lisa and Sonali. Kareena Kapoor’s size zero was achieved with the help of this author.
What makes me interested in this book?
As I understand, diet is all about starving, this book talks about eating healthy foods. As most of the dietician refers American and other foreign food as healthy and desi food (rice) as fat promoters, this book is totally contradict to many of our perception.
Why I read it?
Its obviously Kareena Kapoor Size-0 reference seduces me to read this particular book. Infact the author revealed the kareena kapoor diet plan and fitness in the book.
About the Book in detail:
I wrote most of the interesting thing about this book in the blog. Some information about carbohydrates, protein, fat, vitamins and minerals are also given in the blog. Hope this will help the readers. This blog is an extract of the book.
Here it goes..
What diet is not.
Don’t make diet as a punishment; rather it should make us fit and proud. As well extreme diets just don’t work, unless we are not understood about the food and our body. Every individual have different body chemistry and a particular food suitable for an individual may not suit others. Low fat and sugar free alternatives are not a proper food for those who wants a slim figure. Of course all food is good, one way or other way it have nutrition.
How to eat?
The book explains about the way the stomach functions in our body. One needs to understand over eating and over eating threshold. How to train our stomach to avoid over eating? The 5 basic principles to increase nutrient content
· Eat food that is prepared fresh and consume it within 3 hrs of cooking.
· The smaller the number of people the food is prepared for, the better its nutrient level. Avoid hotel foods.
· Eat vegetables and fruits whole instead of cutting them into pieces, because you lose vitamins from their surface.
· Remain loyal to your genes and eat what you have been eating since childhood. As a tamilian eat your idli and rice w/o worry about your tummy.
· As much as possible, eat local produce and seasonal food. For ex: Mangoes in summer and not in winter (may be stored for 6 months). Since processed food wont have proper nutrition which are in fresh seasonal fruits.
All about proteins, carbohydrate, fats, vitamins, minerals and water
Carbohydrate
Synthesis and form our DNA and RNA
Synthesis hormones and fatty acids such as cholesterol
Generate powerful antioxidants and protect our cells from damage and ageing
Cleanse the body and help hormone and immune funtions
Regularise bowel movement because of their fibre content

Low GI carbohydrate, Prefered food for any time - Rotis, idli, dosa, uttapam, appam, neer dosa, upma, brown rice, wholewheat bread, oats, barley, unripe bananas, all lentils, Wholewheat atta, jowar, bajra
High GI carbohydrate, preferred after exercise or any stressful activity-Boiled potato, all fruits, white rice and dal, homemade ladoos.
High GI carbohydrate, not preferred food-Biscuits, Cakes and Pastries, Pizza, Drink syrubs, Cold drinks, Mithais, desserts, deep fried food (Samosas,pakoras, Vada, Bhujiya and Kachori), sugar and alcohol
Proteins
Making antibodies, movement and muscle contraction, making up cells and tissues;
Help transport nutrients from one part of the body to another, hemoglobin does this.
Proteins one should not eat- Sausages, Cold cuts and processed meats, Beef, Lamb, Pork
Proteins one should eat- Eggs, Chicken, Fish, all milk products, Soy milk, tofu, sprouts, lentils, nuts
Fats
Transports vitamin A,E,K,D which are known as fat soluble vitamins
Protects vital organs like heart, kidney, liver, lungs etc
Acts as an insulator and prevents loss of body heart
Is a part of the protective sheath covering the nerves and helps in nerve transmission
Stimulates flow of bile and emptying of gall bladder
Required for milk production and the normal growth of foetus in pregnant women
Makes up much of the brain (more than 60% of the brain is composed of fat), and helps it function smoothly.
Lubricates joints
Fat one should not eat- Red and processed meat fat, deep fried food , mithai (especially those made of nuts), biscuits, cakes and pastries, pizza.
Fat one should eat-Nuts, Avocados, Olives, Milk and all milk products (Cheese, paneer, ghee, yoghurt), Oils used in cooking, coconut, flax seeds, Fish
Vitamins A - Whole and Low fat milk, dark leafy veg, all the orange, yellow veg and in the liver and kidney. It supports immune functions, helps improve eyesight, antioxidant
Vitamin D- Sunlight, Fish, egg yolks, green leafy veg. It helps in calcium absorption, protects bowing of legs, curving of spine, loss of bone density, joint pain and discomfort.

Vitamin E- Polyunsaturated Vegetable oils like corn, soy, sunflower, safflower oil and seeds, nuts, whole grains, don’t overcook the food which will reduce Vitamin E. Protects Heart, keeps the skin young, prevents nerve and muscular weakness and is a powerfull oxidant. Vitamin E will helps to dilute the toxic effect of fried food, bakery products.
Vitamin K- Green leafy veg, green peas, Green tea, oats, Whole grain. It assist blood clotting, treating osteoporosis and for building healthy bones. Take it if you have excessive menstrual bleeding.
Vitamin C- Fruits and vegetables. Water soluble vitamin. Hence it need sufficient water content in body. It helps manufacture hormones, collagen, maintains our respiratory system and lung function and protects sperms from damage
Vitamin B- Fruits, veg, Whole grains, nuts, eggs, Fish and cheese. Vitamin B12 is high in non-veg. vegetarians should take Curd and Cheese to have this vitamin.Helps in metabolic reactions, metabolise carbohydrates, aids digestion, improves nerve function and prevents depression. Symptoms of low vitamin B is mild head aches, bloating and nausea.
Fibre - Helps to prevent constipation or regularize digestion. Helps to prevent one from over eating. It is zero on colories and it just add bulk to what we are eating
Advantages of Fibre- As the fibre moves in our intestine it picks up wastes and adds bulk to our stool. So it makes going to the toilet a pleasurable experience J too. Fibre helps in clear stomachs, glowing complexions, lean bodies and a good fitness level.
Disadvantages of Fibre-Too much fibre will absorb vital minerals like calcium and iron.
Preferred Fibre Content Food- Brown rice, wholewheat, barli, raagi, jawar, bajra, chole, legumes and nuts.
About Minerals
Calcium-Dairy products, tofu, green leafy vegetables, nuts, seeds. Maintains health of bones, joints and teeth, all muscular contraction, for clotting of blood and to regulate blood pressure.
Iron- Meat, fish and eggs. Garden cress seeds (ppl put in laddoos), bajra, jowar, other whole grains, fresh veg and fruits. For iron to be absorbed in body, one need adequate Vitamin C and B.It is a part of haemoglobin transports oxygen and carbondi oxide. Don’t take iron supplements. Reduce in take of sweet and caffeine and increase Vitamin C and D. Drink water. During menstrual cycle, women loose lots of iron in blood.
Selenium, Zinc, chromium, Magnesium, Manganese, Copper- Fish, Egg, Whole grains, Fresh veggies. These helps to promote fat buring in our body. Efficient in improving insulin sensitivity. Zn and Cr helps for good skin and hair growth, and to prevent acne & wringles.Zn helps testosterone function and aid muscle growth.Se helps to protect against free radicals. Cu helps for iron absorption and Mn for thyroid fn and blood sugar level. Mg helps lower blood pr,.

Other than the above mentioned minerals and vitamins, there are many other ingredients such as boron, molybdenum, iodine, potassium and inoistal choline presents in body.
4 Principles of eating right
1) Never wake up to tea or coffee. Eat real food within 10 to 15 minutes of wake up. While wake up, the metabolism peaks and the cells demand nutrition. This is the time to eat and to eat big. If one not used to eating anything in the morning, start with a fruit.

2) Eat every 2 hours. It helps to reduce the large intake of food at one time. It also helps to digest the small amount of food easily instead of converting it into fat.

3) Eat more when we are more active and less when we are less active.

4) Finish ones last meal at least 2 hours prior to sleeping. One should eat less post sunset as our activities wind down. Don’t drink coffee post dinner.Most if our food being digested before we go to bed which will lead to sound sleep
Is alcohol good for health?
Alcohol is treated as foreign substance by the body. So when we drink any kind of alcohol, the body immediately puts its fat burning on hold, and starts to metabolize the alcohol; to get rid of the substance. Thus, the body isn’t just ingesting a higher calorie substance; it’s also giving up its fat burning, at the same time. Also alcohol leads to an increase in estrogen in the body (Higher estrogen content will make men do typically girly thing). If you are going to have alcohol, drink once you had food. Never drink alcohol on empty stomach.
Some drawbacks in the book
1) The author used hindi diolagues in between the real time case studies. This may be little difficult for non hindi speaking people to understand.
2) Too much technical details about our food, stomach, hormones, acids etc., . I skipped many pages.
3) Too many case studies makes the reader boring.

Total no. of pages: 280
Cost of the book: Rs.250
Total time for reading: 8 hrs
Review: All who are in diet should read this book.