Diet And Weight: Loss The 80-20 Diet
What is this?
The idea is simple. eat healthy meals 80% of the time, and have more freedom with the other 20%. But how this is done, and how it affects your weight, will be different for everyone.
80% of the time
The USDA’s Federal Dietary Guidelines can help you build a roster of “healthy” meals. The basic rule of thumb is to have half of your plate filled with fruits and vegetables, and change them often. The rest of your plate should be whole grains and lean protein, with a serving of low-fat dairy products such as milk or yogurt. Try to limit saturated fats and added sugars.
That 80% of foods. Vegetables.
Add them fresh, canned or frozen to salads, or use them as a side dish or even a main course. Look for lots of different colors, which means lots of different nutrients. You can change their flavor by steaming, frying, grilling or baking them to find the flavor you like best. Just be aware of the extra calories and salt in oils and sauces. Most adults should consume about 2 ? to 3 cups a day.
80% of the population. Whole Grains
Look for these listed first on prepared foods such as bread. Or simply use sources such as oatmeal, popcorn, farro, quinoa or brown rice. Try to limit snacks, cakes and cookies made with refined grains like white flour, though. They can spike your blood sugar. Adults should consume about 3 ounces of grains per day (about 3 slices of bread or 1? cups of rice).
80% of grains. Dairy products
Use fat-free milk, yogurt, soy and nut milks to reduce saturated fats. When you have dairy fat, use low-fat versions of sour cream and cheese to keep it to a minimum. The goal for most adults should be about 3 cups of dairy products per day.
80% dairy products. Protein.
Beef, chicken, and pork are all fine, especially if they are low in fat, but mixing them up is better for your health. Fish, beans, peas, nuts, seeds, soy, and eggs add a variety of flavors to your palate and body. Adults should consume 5 to 6 ounces of protein per day, including about 8 ounces of seafood per week.
Twenty percent of
After you’ve been eating healthy for most of the week, it’s time to enjoy yourself – within reason. You might have onion rings for lunch, a glass of wine with dinner, or an ice cream for dessert. But keep in mind that overindulging can undo all your efforts.
Practices for Weight Loss Day
In this way, you designate a few days a week to indulge. But try not to think of your meals as a “punishment” or “reward.” The best way to do this is to both enjoy and accept your healthy meals as special treats.
If you’re trying to lose weight, you may want to be a little more specific and splurge on 20% of the daily recommended calorie count. For example, if your goal is 1,800 calories per day, you might eat an extra 360 calories two days a week.
Instead of that double bacon cheeseburger and soda that you only eat once in a while, here you fold the food into your daily diet. Sprinkle a little sugar on your grapefruit in the morning. Have some fresh whipped cream and berries for dessert. It’s a way to enjoy what you eat every day and maintain a positive attitude about food.
Will it help you lose weight?
Because the 80-20 diet features a healthy, balanced diet with some fancy stuff, it may help you lose a few pounds if you use it to cut down on fattening foods and watch your calories. Any time you burn more calories than you take in, you’re likely to lose weight.
Exercise is also important.
If you’re trying to lose weight, dieting alone is usually not enough to get you the results you want. To help your body burn more calories instead of taking in more calories, aim for 30 minutes of exercise on most days of the week. Lifting weights or push-ups will help build muscle, thus burning calories throughout the day. If you can’t make it to the gym, a walk around the block at lunch is a great way to exercise.
Make it personal.
We are all different. Some people like to enjoy a little freedom at the end of the week, while others would rather indulge a little each day. Whatever you decide, be sure to talk to your doctor or dietitian. Your age, gender, weight and activity level will all affect your healthy eating.
Another reason to talk to your doctor.The 80-20 diet isn’t for everyone. Certain diseases can get worse if you eat a lot of salt, fat, or sugar, even over a period of time, so splurging on meals may be a bad idea for some people. For example, if you have diabetes, a sugar spike could damage your eyes, kidneys, nerves, or heart.