There are many ways of approaching weight loss, some are healthy while others- are not-so-. Healthy weight loss stays away from crash/fad or extremely low-calorie patterns. It includes all food groups in balanced amounts and stresses the importance of hydration and exercise as well. Following such a pattern makes weight loss consistent. Granted, this method takes time, but you do not tend to regain weight easily and it does not involve crazy meal patterns/ meal replacement options, etc.
The ground reality
80% of dieters quit their meal/ exercise programme since they find it hard to follow. Reasons include- unrealistic expectations, expecting too much too soon and slip-ups. They feel that if they diverge a bit from their eating pattern, that all is lost! From there on, it is a downward spiral and they go back to old eating patterns.
Instead, it is helpful to take a step back and ask ourselves if we are approaching this in a wrong manner. We need to remember that we live in families and in a society that is bound to have events/ happenings that will take place. Are we going to distance ourselves completely from these get-togethers? Or are we going to indulge and wave goodbye to all the efforts of the past few months?
Well, neither!
Step in the 80/20 rule
According to the 80/20 diet you can get the best of both worlds. The principle behind this diet goes like this- eat healthy and nutritious foods 80% of the time, the remaining 20% can be used for those little treats and indulgences that are bound to come our way.
In practical terms, this means eating healthy for 6 days of the week and 1 day, allowing yourself to indulge in your favourite craving- for say a piece or two of quality dark chocolate or a dessert that you enjoy. These treats should be enjoyed in moderation, eat enough to satisfy yourself. But avoid wolfing down an entire bar of chocolate or a pint of ice cream. Eating more than a small amount makes you feel sick and uneasy, and also takes away the joy and appreciation of a well-deserved treat.
Benefits
This pattern of eating enables you to eat healthy while also allowing you to enjoy treats in moderation.
You don’t need to distance yourself from parties or functions for the fear of spoiling your latest diet.
Moderation and balance are the keys to healthy and long-term fitness goals. It enables you to stay on track without being 100% perfect, but being ‘good enough’ also goes a long way.
This healthy eating pattern helps people keep the weight off for longer. It also helps reduce the incidence of diseases like- elevated blood sugars, heart disease and blood pressure.
A sustainable plan such as this one also helps you appreciate whole foods more. Since 80% of your week is focused on healthy choices. You may not crave fatty, salty or sugary treats after all!
Putting in effort and enjoying foods makes the whole experience pleasurable and much easier to follow!
As with any approach to healthy eating, this pattern will take time. Give yourself at least 12 weeks to ease in to the routine. You will also need to exercise regularly in the same 80/20 lines, so that means working out on 6 days of the week with a day rest in between. Aim for a mix of cardio and strength-training exercises so you can burn fat and build muscle. This will help you feel fit and toned while also increasing your energy levels.
Keep in mind:
How much weight will I lose?
If your eating pattern consists of unhealthy foods and you don’t exercise at all, then such an eating pattern will have significant results. Provided you are consistent in the healthy changes. However, if your eating pattern is more or less healthy and you do include exercise, then results in weight loss may take some time to show.
Exercise?
Diet and exercise go hand in hand. Along with eating healthy, you do need to exercise regularly, otherwise, just a healthy diet may not give you that extra leverage in terms of weight loss.
Be practical
Most people eat healthy starting from Monday morning to Friday evening. If your 20% stretches over 2-3 days over the whole weekend, you may be in for some disappointment. Reserve your 20% for a single portion-controlled meal or snack on any 1 day only. Supersizing and loading your plates during meal times over the weekend is a complete no!
The 80-20 plan is not a structured diet, but is more of an idea on how to achieve better balance. If you need help with a customized diet plan, please reach out to us.
References
How to Actually Enjoy the ‘20’ of Your ‘80/20’ Diet | Weight Loss | MyFitnessPal. (2019). Retrieved from https://blog.myfitnesspal.com/how-to-actually-enjoy-the-20-of-your-80-20-diet/
How to Follow the 80-20 Rule for Weight Loss. (2019). Retrieved from https://www.verywellfit.com/can-i-lose-weight-on-the-8020-diet-3495281
Stryker, K., Stryker, K., Kantharia, D., Stryker, K., Hoffman, C., & Stryker, K. et al. (2019). Balanced Eating: The 80/20 Rule Explained - 12 Minute Athlete. Retrieved from https://www.12minuteathlete.com/balanced-eating-the-8020-rule-explained/
The 80/20 Diet Rule | Livestrong.com. (2019). Retrieved from https://www.livestrong.com/article/540174-the-80-20-diet-rule/
The 80:20 rule. (2019). Retrieved from https://www.bodyandsoul.com.au/diet/diet-az/the-8020-rule-/news-story/55d02345991e9a3d8f7f8ad4aab3157d
Top Reasons People Give Up on Diets and How to Avoid Them| Healthy Weight Loss. (2019). Retrieved from http://weightlossplus.net/blog/view/top-reasons-people-give-up-on-diets-and-how-to-avoid-them
Wassup With The 80/20 Diet Rule | Rawpressery - Blog. (2019). Retrieved from https://rawpressery.com/blog/food-nutrition/wassup-with-the-8020-diet-rule/