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The 80/20 Rule And How To Apply It

Whilst we should all aim to eat as healthily as we can as often as we can, being too restrictive more often than not leads to weight regain.  Making consistent nutrition changes that suit your lifestyle is the key to losing & maintaining fat loss.  This is where the 80/20 rule can work.

How it works

The principle is simple; eat whole, unprocessed or minimally processed foods, including fruits, vegetables, lean protein and whole unprocessed grains, 80% of the time.  This allows you to indulge in foods you love, that may otherwise hinder progress, 20% of the time.  You can choose to do this on either a daily basis or by having a ‘day off’ every week.  We recommend that you do it daily as it will help you to avoid cravings and achieve a more sustainable balance but if you do decide to have a ‘day off’, then you must ensure that you still remain within your calorie allowance for that day.

Focussing on whole, natural foods for the majority of your diet will lead to you feeling more energised, happier and healthier.  You will find that your activity levels along with your mood increases and your results will be far better.

Guidelines on 80% foods

These should come from natural, unprocessed sources such as:

Protein

Fish, lean meats, eggs, Greek yogurt, cottage cheese, protein powders, tofu.

80/20 diet rule

Carbohydrates

Rice, potatoes (sweet and white), oats, quinoa, vegetables, salad, fruits, beans/legumes.

Transformational Nutrition fibre

Fats

Avocado, raw nuts, oily fish, olive oil, nut butter, butter.

This list is my no means exhaustive, it just serves as an initial, informative guide.

AND REMEMBER, NO FOODS ARE BANNED ENTIRELY

Just try to eat the majority of your food from natural sources 80% of the time and do not feel guilty for indulging once in a while.

This was brought to you by Rebecca Flannery, Evidence Based Nutritionist at Transformational Nutrition. 

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