Photos used for illustrative purposes.
Diet strategies such as “can’t eat carbs” or “eat less” are common in most diet plans. That is what we are taught.
According to Dr. Archana Batra, a nutritionist and certified diabetes educator, such methods typically fail because they do not lead to a sustainable and balanced lifestyle. Additionally, it has a “yo-yo” effect that makes you diet harder and then your diet harder.
“Finding a diet that fits your requirements and lifestyle is healthy. The 80/20 rule should be the best diet plan to meet all your requirements.
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This diet also keeps you from gaining weight while feeling satisfied after each meal.
This helps keep you feeling fuller for longer and suppresses your appetite. This method emphasizes both the nutrients a healthy body needs and the small pleasures that satisfy mood cravings. focuses on evenly distributing other nutrients and carbohydrates throughout the day. The goal is to satisfy the mind, as diet plans are often difficult to get started. Then gradually reduce your daily intake of high-calorie foods.
How to follow the 80/20 diet plan?
Your diet should consist of 80% nutrient-dense foods such as protein, fiber, vitamins, and carbohydrates, and 20% snacks such as crisps, French fries, and other favorites. If 20% seems insufficient for snacking, increase to 25%. However, exceeding the percentage of high-calorie foods is considered excessive.
Step-by-step guide:
First, choose a high protein meal for breakfast to energize your posture and body.
Next, choose a home-cooked meal for lunch. White rice/brown rice/roti, protein side dishes, legumes/lentils (dal), curry/fries.
Third, if you eat a large meal, try cutting back on carbs for what comes after. Simplify your lunch by adding more side dishes such as Tip: Depending on your food choices for the day, you should follow this guideline.
Fourth, take a 30-minute break after lunch and eat something that aids digestion, such as cucumber/raita/yogurt. Tip: If you’re eating an extremely low-carb lunch, skip this section.
Fifth, plan your meals each week. If you plan to go out on Saturday, choose low-carb items on Friday and Monday.
Dr. Archana Batra shares cheat meals for these two cheat days each week. for example:
Breakfast: Oats
Morning Snack: Any Fruit
Lunch: Veg/Non-Veg Biryani
Evening Snack: Hamburger/Pizza
Dinner: Lentil curry only (no roti/rice)
Don’t eat cheat meals for breakfast.
Avoid overeating on cheat days
Try Limiting Cheat Meals After 8pm
stay hydrated all day long
Incorporate a detox drink and a 30-minute workout into your routine.
A balanced home-cooked meal and less space for snacks are key to losing weight and staying healthy. So don’t starve yourself into fad diets this year, but enjoy the foods you love even while on a diet.
