Many people try a hundred different diets to try to lose weight. Those who suffer from obesity are often unhealthy and unhappy. However, losing weight is the key to having more energy, suffering from less joint pain, and getting quality sleep at night. Setting small but realistic goals can help you move towards a healthier lifestyle. It’s essential to set goals that will help you set the type of habits that will help you maintain a healthy weight.
Many have a hard time with long-term weight loss because they set such lofty goals with their nutrition. They try to start too strong, but that is not the answer to long-term success. Losing weight is a slow and gradual process, despite what many miracle weight-loss crash diet programs try to tell you. It’s essential to see the big picture if you want to change your life and focus on your weight loss. All these different crash diets and trends end up making you gain all the weight back that you lose. Fortunately, the 80/20 rule is also to nutrition.
What Is The 80/20 Rule For Nutrition?
Think of the numbers 80 and 20 as a percentage. The basic principle behind the 80/20 rule of nutrition is to consume clean foods as 80% of your calories. The other 20% of your calories can be anything you want, as long as you don’t overboard. It’s still important to make smart food decisions while still enjoying a treat for yourself within reason.
That means, just because 20% of your daily calories should be used for treats doesn’t mean you need to consume more healthy calories so you could get a lot more so you can drink 20% worth of cookies. However, 20% of the 80/20 rule for nutrition is meant to enjoy healthy treats still, so it doesn’t make you feel the need to take a cheat day. Cheat days are the result of switching too quickly to clean eating. Your body is meant to transition into a new diet slowly. However, if you change too quickly to a new diet, you’re shocking your body, making it crave unhealthy food.
What Should You Eat During The 80/20 Rule For Nutrition?
80% of your 80/20 rule for nutrition should contain a healthy balance of whole grains, lean proteins, fruits, vegetables, and low-fat dairy products. Whole grains would replace any refined white flour in your diet. Whole grains will help you feel fuller because they are more nutrient-packed with b vitamins, minerals, and antioxidants. All of these are stripped from refined carbohydrates, which is why you will consume more, which will lead to weight gain.
You should also include lean meats into your 80% of the calories for the day because lean meat is an excellent protein source compared to non-lean meats. That’s because non-lean meats have more calories. Lean meats, while containing fewer calories, are more nutrient-packed like whole grains are compared to refined grains. Lean proteins contain more iron, protein, and are a better source of b vitamins. Consuming fewer calories doesn’t mean you’re going to be hungry. That’s because the more nutrient-dense foods you consume, the more your body will signal to your brain that it’s full.
Fruits and vegetables should also be included in the 80% of the calories you consume for the day. It’s not a life secret that fruits and vegetables contain essential vitamins and minerals, but they also provide plenty of dietary fiber your body needs for its digestive health. While dietary fiber is necessary for your digestive health, it isn’t digested by your body. It moves intact through your system. However, it has plenty of health benefits such as helping your stool move through your colon, slow the body’s absorption of sugar, and helps you feel full, so you don’t overeat. Fruits, vegetables, and even the whole-grains mentioned before have the dietary fiber you need for weight loss and health.
Keep in mind that timing is essential when it comes to following the 80/20 rule for nutrition if you want to lose weight. You can practice eating healthy foods during the week while relaxing your diet on the weekend but only consuming treats for 20% of your weekend. With some tweaking, you can apply the 80/20 rule to your lifestyle as well.
The 80/20 Rule For Life And Fitness
Whether you want the 80/20 rule for productivity in business or the 80/20 rule for your fitness goals, just like a diet, going too hard too fast will cause you to give up your fitness goals as quickly as you would. Many athletes follow the 80/20 method, which has them working out a lower intensity during 80% of their workout routine while only increasing the intensity for the last 20% of the time.
Many people start their fitness routine at a higher intensity. That’s because pushing too hard right away is glamorized by those who believe going faster and harder is the only way to gain. It’s appealing to those who don’t have the time to start slowly. This 80/20 rule has applications for anything in your life. 20% of your action influences 80% of your results, throw away 80% of the junk you only use 20% of the time, and 80% of the calories you eat need to be healthy. Following the 80/20 rule in life will help you become more efficient, not only for your physical health but also for your mental and emotional health.