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The 80:20 Rule for Long Term Results You have probably heard this one before but I'm going to dive deeper into it and how to live your life free from guilt and total restriction. The 80:20 rule is the best option long term sustainably results.
Let’s look at your meals for the week. On average you should aim to eat 35 meals a week. That is 5 meals a day for 7 days 80%- 28 Meals. 20% - 7 Meals What should the 80% look like? Good nutritious food, low processed, high protein, low sugar, fruit and vegetables. An example of this would be porridge and yogurt, berries, for breakfast.
For lunch a wrap, rice, pasta or potatoes with a choice of protein i.e. Chicken, Red meat or Fish with a side of salad and a handful of nuts or a piece of fruit.
For dinner another source of protein with carbohydrates such as rice pasta potatoes and loaded with vegetables.
Snack can include nuts, fruit, cheese, veg sticks or yogurts...
What should the 20% look like? This should be 7 meals in the week. This should include all the foods you enjoy and love - - chocolate, crisps, jellies etc A tip is to try make these meals high in protein because as you will see these meals will be low volume(size) and usually higher calories so by adding protein it should hold off our hunger for a little longer. For anyone that has started a new nutrition program, you know how hard it is to adjust and by removing all the foods that bring us enjoyment and happiness isn't a nutrition programme that is sustainable long term... We love these foods so why remove them. If someone tells us to not have something, well then that's just mad because all our mind will do is think about it until we give in. Leaving us feeling like have failed. 80% of 35 =28- good nutritious meals loaded with all the good stuff 20% of 35 = 7 - of meals that bring us enjoyment 🍲