Whether you're seeking a healthy weightv loss plan in Dubai or simply looking for guidance on balanced eating, the 80-20 diet can fit a variety of lifestyles. Here's how you can make it work.
Healthy Eating Principles of the 80%:
The 80%: Vegetables
Incorporate fresh, frozen, or canned vegetables into salads, serve them as side dishes, or use them as main courses. Aim for a variety of colors, as they indicate different nutrients. Steamed, sauté, roast, or grill vegetables to enhance their flavors and discover your preferences. Be mindful of extra calories and salt found in sauces and oils. Most adults should aim for 2 ½ to 3 cups of vegetables per day.
The 80%: Whole Grains
Look for these to be listed first on prepared foods like bread. Or go straight to the source with oatmeal, popcorn, quinoa, or brown rice. However, try to limit snacks, cakes, and cookies made with refined grains like white flour. They can spike your blood sugar.
The 80%: Dairy
Choose fat-free milk, soy, yogurt, and nut milk to reduce saturated fat. When consuming dairy fat, opt for low-fat versions of cheese and sour cream.
The 80%: Protein
Beef, pork, and chicken are good options, especially when they are low in fat. However, it's important to incorporate variety into your diet for better health. Fish, beans, peas, seeds, nuts, soy, and eggs add different flavors and provide essential nutrients for your body.
Healthy Eating Principles of the 20%
After you've eaten healthy most of the week, it's time to get some pleasure, within reason. You might enjoy French fries for lunch, a glass of wine for dinner, or ice cream for dessert. However, remember that overindulging can undermine all your hard work. You have three approaches to choose from:
1. 'Cheat Days' Approach
Set aside a few days each week to indulge. Avoid thinking of your meals as "rewards" or "punishments." It's best to embrace and enjoy your healthy meals and the special treats. If you suffer from emotional eating, we encourage you to subscribe to our emotional eating workshop to start eating mindfully.
2. Calories Approach
If you're trying to lose weight, consider being more specific about your calorie intake. You might allow yourself to indulge for 20% of your daily calorie target. For instance, if your goal is 1,800 calories per day, you could have an additional 360 calories on two days each week.
3. Mixed Approach
Instead of indulging in soda and a double bacon cheeseburger only occasionally, consider incorporating treats into your everyday meals. For example, sprinkle a little sugar on your grapefruit in the morning or enjoy some fresh whipped cream and berries for dessert. This way, you can find pleasure in eating every day.
Can the 80-20 Diet Help You Lose Weight?
Exercise Is Important, Too
Check this article for some fitness tips related to HIIT exercise for beginners.
