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The Ultimate Review of Rujuta Diwekar Book Free Download 39: What You Need to Know Before You Read It


Rujuta Diwekar Book Free Download 39: A Comprehensive Guide




If you are looking for a book that will help you transform your health, fitness, and lifestyle, then you should definitely check out Rujuta Diwekar Book Free Download 39. This book is written by Rujuta Diwekar, one of India's leading nutritionists and fitness experts, who has helped thousands of people achieve their wellness goals. In this article, we will tell you everything you need to know about this book, including what it is about, who is the author, what are the main themes and topics covered, how can you benefit from reading it, and how can you get it for free. So, let's get started!




Rujuta Diwekar Book Free Download 39



Who is Rujuta Diwekar and what are her credentials?




Rujuta Diwekar's background and achievements




Rujuta Diwekar is a Mumbai-based nutritionist and fitness consultant who has over two decades of experience in the field. She has a postgraduate degree in sports science and nutrition from SNDT College, Mumbai, and is a certified yoga teacher from the Sivananda Yoga Vedanta Centre, Kerala. She is also a member of the Indian Dietetic Association and the Sports Nutrition Society of India.


Rujuta Diwekar has worked with some of the most prominent celebrities, athletes, politicians, and industrialists in India, such as Kareena Kapoor Khan, Anil Ambani, Alia Bhatt, Varun Dhawan, Saif Ali Khan, Karisma Kapoor, Anupam Kher, Shilpa Shetty Kundra, Jacqueline Fernandez, Shahid Kapoor, Ranbir Kapoor, Siddharth Malhotra, Anushka Sharma etc. She has also been awarded several accolades for her work, such as the Nutrition Award from the Asian Institute of Gastroenterology (AIG), the Best Nutritionist Award from Vogue India in 2018 ,the Best Professional in Health & Wellness Award from Outlook India in 2019 ,and the Best Nutritionist Award from Elle India in 2020.


Rujuta Diwekar's philosophy and approach to health and wellness




Rujuta Diwekar's philosophy is based on the ancient wisdom of Ayurveda, Yoga, and Indian culture. She believes that health and wellness are not just about counting calories or following fad diets, but about understanding your body type (prakriti), your lifestyle (vikriti), your environment (desha), your season (ritu), your age (ayu), and your goals (sankalpa). She advocates eating local, seasonal, and traditional foods that are suitable for your body and your region. She also emphasizes the importance of exercise, sleep, stress management, and mental health for achieving holistic wellness.


Rujuta Diwekar's approach is simple, practical, and sustainable. She does not prescribe any rigid or restrictive diets or routines, but rather guides her clients to make gradual and lasting changes in their habits and behaviors. She educates them about the science and logic behind her recommendations, and motivates them to follow them with conviction and consistency. She also encourages them to enjoy their food and their life, without feeling guilty or deprived.


What are the main themes and topics covered in the book?




The 12-week fitness project




The 12-week fitness project is one of the most popular and successful programs designed by Rujuta Diwekar. It is a comprehensive and customized plan that helps you achieve your fitness goals in a realistic and effective way. The program consists of four phases, each lasting for three weeks. Each phase has a specific focus and objective, such as detoxification, fat loss, muscle gain, or endurance. The program also includes weekly guidelines on nutrition, exercise, sleep, hydration, and lifestyle.


The 12-week fitness project is based on the principle of progressive overload, which means that you gradually increase the intensity and complexity of your workouts as you progress through the phases. This way, you challenge your body to adapt and improve its performance, without causing any injury or burnout. The program also takes into account your individual preferences, limitations, and feedback, and allows you to modify or tweak it as per your needs.


The Indian superfoods




The Indian superfoods are a list of 10 foods that Rujuta Diwekar considers to be the most nutritious and beneficial for your health. These foods are easily available, affordable, and versatile, and can be incorporated into your daily diet in various ways. They are also rich in antioxidants, phytochemicals, vitamins, minerals, fiber, protein, and healthy fats, which help you prevent and manage various diseases and disorders. The Indian superfoods are:



  • Ghee: Ghee is clarified butter that has been cooked until the milk solids are separated and removed. It is a source of healthy fats that lubricate your joints, nourish your brain, improve your digestion, boost your immunity, and balance your hormones.



  • Kokum: Kokum is a sour fruit that is used as a spice or a drink in many parts of India. It is a natural coolant that helps you beat the heat and dehydration. It also has anti-inflammatory, anti-bacterial, anti-fungal, anti-cancer, and anti-obesity properties.



  • Banana: Banana is a tropical fruit that is widely consumed in India. It is a source of natural sugars that provide you with instant energy and mood enhancement. It also contains potassium, magnesium, fiber, vitamin B6, vitamin C etc., which help you regulate your blood pressure, heart rate , digestion ,and nerve function.



  • Kashmiri chilli: Kashmiri chilli is a type of red chilli that is grown in the Kashmir valley. It is known for its mild flavor and vibrant color. It is a source of capsaicin ,which helps you burn fat , reduce inflammation , relieve pain ,and fight infections.



  • Rice: Rice is a staple food in many parts of India. It is a source of complex carbohydrates that provide you with sustained energy and satiety. It also contains essential amino acids ,which help you build muscle , repair tissue ,and synthesize hormones.



  • Coconut: Coconut is a versatile fruit that can be used in various forms ,such as water , milk , oil , cream , or flesh . It is a source of medium-chain triglycerides (MCTs) ,which help you lose weight , improve your metabolism , enhance your cognitive function ,and protect your liver.



  • Aliv seeds: Aliv seeds are also known as garden cress seeds or halim seeds . They are tiny seeds that are soaked in water or milk before consumption . They are a source of iron , calcium , folic acid , vitamin C etc., which help you prevent anemia , strengthen your bones , support your pregnancy ,and boost your immunity.



  • Jackfruit: Jackfruit is a large fruit that has a spiky skin and a fleshy pulp . It can be eaten raw or cooked , depending on its ripeness . It is a source of dietary fiber , which helps you lower your cholesterol , regulate your blood sugar ,and prevent constipation . It also contains protein , vitamin A , vitamin C etc., which help you improve your vision , skin health ,and wound healing.



that is derived from various sources ,such as cane , beet , palm , or corn . It is a source of simple carbohydrates that provide you with quick energy and pleasure . It also helps you balance your electrolytes , improve your brain function , and stimulate your endorphins.


  • Cashew: Cashew is a nut that is native to Brazil but widely cultivated in India . It is a source of healthy fats that lower your bad cholesterol and raise your good cholesterol . It also contains protein , magnesium , zinc , copper etc., which help you support your nerve , muscle , immune , and reproductive health.



The secrets of eating right




The secrets of eating right are a set of principles and guidelines that Rujuta Diwekar shares with her readers to help them eat in a way that suits their body and their goals. These secrets are based on the concepts of Ayurveda, Yoga, and Indian culture, and are easy to follow and implement. Some of these secrets are:



  • Eat according to your hunger and satiety signals , not according to the clock or the portion size . Listen to your body and eat when you are hungry , stop when you are full , and avoid overeating or undereating.



  • Eat according to your circadian rhythm , not according to the latest trend or the media hype . Follow the natural cycle of the day and night , and eat accordingly . Eat your heaviest meal in the morning or afternoon , when your digestion is strongest , and eat your lightest meal in the evening or night , when your digestion is weakest.



  • Eat according to your geographical location , not according to the global market or the social media influence . Choose local , seasonal , and traditional foods that are grown in your region and suit your climate . Avoid exotic , imported , or processed foods that are foreign to your body and your environment.



  • Eat according to your activity level , not according to the calorie count or the macronutrient ratio . Adjust your intake of carbohydrates , proteins , fats , and other nutrients based on your physical and mental work . Eat more when you are more active , and eat less when you are less active.



  • Eat according to your mood and emotions , not according to the stress or the boredom . Use food as a source of nourishment and joy , not as a source of escape or comfort . Eat mindfully and gratefully , not mindlessly or guiltily.



How can you benefit from reading the book?




The book will help you lose weight and improve your metabolism




One of the main benefits of reading the book is that it will help you lose weight and improve your metabolism in a natural and healthy way. The book will teach you how to eat foods that boost your metabolic rate, burn fat, build muscle, and prevent weight gain. The book will also teach you how to exercise in a way that enhances your fitness, strength, stamina, and flexibility. The book will also teach you how to avoid common mistakes and myths that sabotage your weight loss efforts, such as skipping meals, starving yourself, following crash diets, or relying on supplements.


The book will teach you how to eat according to your body type and lifestyle




Another benefit of reading the book is that it will teach you how to eat according to your body type and lifestyle. The book will help you understand your prakriti (body type) based on the three doshas (bio-energies) - vata (air), pitta (fire), and kapha (water). The book will help you identify which foods are compatible or incompatible with your prakriti, and how to balance them for optimal health. The book will also help you customize your diet based on your vikriti (lifestyle) factors, such as your age, gender, occupation, season, etc.


The book will inspire you to adopt a holistic and sustainable approach to health and wellness




A third benefit of reading the book is that it will inspire you to adopt a holistic and sustainable approach to health and wellness. The book will show you how health and wellness are not just physical phenomena, but also mental, emotional, social, spiritual, and environmental ones. The book will show you how to integrate all these aspects into your daily life, and how to create harmony between them. The book will also show you how to make health and wellness a part of your culture and tradition, rather than a fad or a trend. The book will show you how to respect and appreciate the diversity and richness of Indian food and culture, and how to preserve and promote it for future generations.


How can you get the book for free?




The official website of Rujuta Diwekar




One of the easiest and safest ways to get the book for free is to visit the official website of Rujuta Diwekar, which is https://www.rujutadiwekar.com/. On this website, you can find a lot of information about the book, such as the synopsis, the reviews, the excerpts, the videos, etc. You can also find a link to download the book for free in PDF format. All you need to do is to enter your name and email address, and you will receive a link to download the book in your inbox. You can also subscribe to the newsletter of Rujuta Diwekar, and get regular updates and tips on health and wellness.


The online platforms that offer free downloads




Another way to get the book for free is to use some of the online platforms that offer free downloads of books, such as PDF Drive, Free-Ebooks.net, Ocean of PDF, etc. These platforms have a large collection of books in various genres and languages, and you can download them for free in different formats, such as PDF, EPUB, MOBI, etc. However, you need to be careful when using these platforms, as some of them may not be legal or safe. You may encounter some issues, such as broken links, low-quality files, viruses, malware, etc. Therefore, you should always scan the files before opening them, and use a reliable antivirus software on your device.


The tips and tricks to avoid scams and malware




A third way to get the book for free is to use some of the tips and tricks that can help you avoid scams and malware when downloading books online. Some of these tips and tricks are:



  • Always check the source and the reputation of the website or platform that offers the free download. Read the reviews and ratings from other users, and look for any red flags or warnings.



  • Always check the file size and type before downloading it. If the file size is too small or too large for a book, or if the file type is not compatible with your device or reader, then it may be a fake or corrupted file.



  • Always check the file name and extension before opening it. If the file name is too vague or too long, or if the file extension is not .pdf, .epub, .mobi, etc., then it may be a malicious file that can harm your device or steal your data.



  • Always use a VPN (virtual private network) when downloading books online. A VPN can help you protect your privacy and security by encrypting your data and hiding your IP address. It can also help you bypass any geo-restrictions or censorship that may prevent you from accessing some websites or platforms.



  • Always backup your data and files before downloading books online. In case something goes wrong or your device gets infected or damaged, you can always restore your data and files from your backup.



Conclusion and FAQs




In conclusion, Rujuta Diwekar Book Free Download 39 is a great book that will help you improve your health, fitness, and lifestyle in a natural and holistic way. The book will teach you how to eat right according to your body type and lifestyle, how to exercise effectively according to your goals, how to lose weight and improve your metabolism without compromising your health ,and how to adopt a sustainable approach to wellness that respects and celebrates Indian culture and tradition. The book is available for free download on various websites and platforms ,but you need to be careful and cautious when using them ,and follow some tips and tricks to avoid scams and malware. We hope this article has given you a comprehensive guide on this book ,and has inspired you to read it and benefit from it.


Here are some FAQs that you may have about this book:



  • Q: Is this book suitable for vegetarians or vegans?



foods that are mentioned in the book.


  • Q: Is this book suitable for people with medical conditions or allergies?



  • A: Yes, this book is suitable for people with medical conditions or allergies, as it does not prescribe any specific medication or supplement, but rather advises you to consult your doctor before making any changes in your diet or exercise. You can also modify or avoid any foods that are allergic or harmful to you, and follow the general principles and guidelines of eating right that are given in the book.



  • Q: Is this book suitable for people of different ages and genders?



  • A: Yes, this book is suitable for people of different ages and genders, as it does not discriminate or generalize any group or category, but rather acknowledges and respects the diversity and uniqueness of each individual. You can adapt and apply the concepts and tips of the book according to your age and gender, and benefit from them accordingly.



  • Q: Is this book based on scientific evidence or personal experience?



  • A: This book is based on both scientific evidence and personal experience, as it combines the best of both worlds. Rujuta Diwekar has a strong academic background and professional expertise in nutrition and fitness, and she has also worked with thousands of clients from different walks of life. She has used her knowledge and experience to create this book, which is backed by scientific research and proven results.



  • Q: How can I contact Rujuta Diwekar or get more information about her work?



  • A: You can contact Rujuta Diwekar or get more information about her work by visiting her official website https://www.rujutadiwekar.com/, or by following her on social media platforms, such as Facebook, Twitter, Instagram, YouTube, etc. You can also check out her other books, such as Don't Lose Your Mind Lose Your Weight, Women and the Weight Loss Tamasha, The PCOD-Thyroid Book, Pregnancy Notes etc.



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