Strategies such as “you can’t eat carbs” or “eat less” are common in most diet plans. We’ve been taught that to get results, you must strictly follow the guidelines, leaving no room for your favorite foods. According to Dr. Archana Batra, a dietician and a certified diabetes educator, such an approach generally fails because it does not result in a sustainable and balanced lifestyle. Also, this results in a “yo-yo” effect in which you diet harshly and then cheat more on your diet.
“Finding a diet that matches your needs and lifestyle is healthy. The 80/20 rule is the best diet plan to meet all of your needs. Plus, this diet will keep you from gaining weight and give you the energy you need every day.” will make you feel satisfied after a meal. This will help keep you fuller for longer, reducing cravings. This method emphasizes both, the nutrients a healthy body needs and the small pleasures that you will satisfy your mood. Therefore, rather than reducing the number of meals and completely eliminating carbs, the 80/20 rule focuses on evenly dividing other nutrients and carbs throughout the day. Starting a diet plan often is difficult, thus the goal is to keep your mind satisfied. Then gradually reduce the intake of high-calorie foods daily,” said Dr Archana Batra.
How to follow 80/20 diet plan?
The diet consists of 80 percent nutrient-dense food, such as protein, fiber, vitamins and carbohydrates, and 20 percent treats such as chips, fries, or whatever you like. If you feel that 20 percent is insufficient area for snacks, increase it to 25 percent. However, exceeding that percentage of high-calorie foods is considered excessive.
Step-by-Step Guide:
To start, always choose a high-protein food for breakfast to energize your outlook and body.
Second, for lunch, choose home-cooked meals. White/brown rice/roti, protein side dish, daal/lentils (dal), curry/fry.
Third, if you eat one big meal, try to reduce your carbs for the ones that come after. If you eat grilled cheese sandwiches for breakfast, simplify your lunch by reducing the amount of rice/bread and increasing the number of vegetables and side meats, such as chicken, fish, or paneer. (Tip: Depending on the day’s food selection, this guideline should be followed.)
Fourth, take a break of 30 minutes after lunch and eat cucumber/raita/curd or whatever helps your digestion. (Tip: If you’re doing a very low-carb lunch, skip this section.)
Fifth, plan your meals on a weekly basis. If you have a Saturday outing planned, choose low-carb items on Friday and Monday. This method allows you to control your calorie intake.
Dr. Archana Batra shares cheat meals for those two cheat days every week. For example:
Breakfast: Oats
Breakfast: Any fruit
Lunch: Veg/Non-veg Biryani
Evening Snack: Burger/Pizza
Dinner: Only one big bowl of dal curry (without roti/rice)
- Don’t eat your cheat meal for breakfast.
- Avoid Overeating on Cheat Days
- Try to limit your junk food after 8 p.m.
- stay hydrated all day
- Incorporate detox drinks and 30-minute workouts into your routine.
Best balanced home cooked food is important for you with some space to lose weight or stay fit. Thus, instead of starving yourself with fad diets this year, enjoy your favorite foods while on a diet.
(Disclaimer: Except for the title, this story has not been edited by Zee News staff and is published from a syndicated feed.)