Lose Weight with the 80/20 Diet

Dieting methods such as 'you can't eat carbs' or 'eat less' are prevalent in most diet plans. We have been taught that to attain results, we must rigorously follow the instructions, leaving no place for our favorite foods.

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Restrictive Diets are Bound to Fail

Such an approach, according to Dr. Archana Batra, a dietician and Certified Diabetes Educator, usually fails since it does not result in a sustainable and balanced lifestyle. Furthermore, it causes a 'yo-yo' effect in which you diet more strictly and then cheat more severely on your diet.

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The 80/20 Rule of Diet Works Best for Most People

"Finding a diet that matches your requirements and lifestyle is wholesome. The 80/20 Rule has to be the greatest diet plan for meeting all of your requirements. Also, this diet will prevent you from putting on weight while making you feel satisfied after every meal. This will help keep you fuller for longer periods, reducing cravings. This method emphasizes both, the nutrients that a healthy body needs and the tiny delights that will satisfy your mood cravings. So, rather than reducing the number of meals and eliminating carbs, the 80/20 rule focuses on dividing other nutrients and carbs evenly throughout the day. It is often difficult to begin a diet plan, thus the goal is to keep your mind satisfied. Then, gradually reduce your intake of high-calorie foods daily," said Dr. Archana Batra.

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What is the 80/20 Diet Plan

The diet consists of 80% nutrient-dense foods like protein, fiber, vitamins, and carbs and 20% treats like chips, fries, or whatever you like. If you consider that 20% is insufficient space for snacks, increase it to 25%. However, eating more than that percentage of high-calorie items is considered excessive.

Step-by-Step Instructions:

• To begin, eat a high-protein meal for breakfast to energize your mind and body.
• Second, choose home-cooked meals for lunch. White/brown rice/roti, protein side dish, pulses/lentils (dal), curry/fries.
• Third, if you consume a heavy meal, try cutting back on carbs for the ones that follow. If you have a grilled cheese sandwich for breakfast, simplify your lunch by eating less rice/roti and more vegetables and side meats like chicken, fish, or paneer. This rule should be followed depending on the day's food selection.
• Fourth, after lunch, take a 30-minute break to ingest cucumber/raita/yogurt or whatever else will aid digestion. Skip this part if you are having an exceptionally low-carb meal.
• Fifth, create a weekly meal plan. If you are going out on Saturday, choose low-carb foods on Friday and Monday. You may limit your calorie consumption with this strategy.

Every week, Dr. Archana Batra presents cheat foods for those two cheat days. As an example:

• Oatmeal for breakfast
• Breakfast snack: any fruit
• Biryani (veg/non-veg) for lunch
• Snack in the Evening: Burger/Pizza
• Dinner: A large bowl of lentil curry (no roti/rice)
• Breakfast is not the time to consume your cheat meal. On cheat days, avoid overeating. After 8 p.m., try limiting your cheat meals.
• Drink plenty of water throughout the day. Incorporate a detox drink and a 30-minute workout into your daily regimen.

Your secret to losing weight or remaining fit is to eat well-balanced home-cooked meals with minimal exceptions for treats. So, rather than depriving yourself of fad diets this year, enjoy your favorite meals even when on a diet.

Source-Medindia