July 3, 2022

Diet and Weight Loss: The Weekend 80-20 Diet

What is it?

It’s simple. Eat healthy meals at least 80% of the day and enjoy more freedom with 20%. However, everyone will have different ideas about how to do it and how it affects your weight.

The 80%

You can build a list of healthy meals using the U.S. Department of Agriculture’s federal nutrition guidelines. It is important to include fruits and vegetables on half of your plate. Whole grains and lean protein should make up the rest of your plate. You can also have low-fat dairy like yoghurt or milk on the side. Limit saturated fats and added sugars.

The 80%: Vegetables

You can add fresh, canned, and frozen tomatoes to salads or use them as sides or entrees. It will help if you look for many colours to ensure that you get lots of nutrients. To change the flavour and get what you love best, you can roast, steam, saute or roast them. Be aware of the additional calories and salt in sauces and oils. Adults should consume 2 1/2 to 3 cups of water per day.

The 80%: Whole Grains

These ingredients should be first listed on bread and other prepared foods. You can also go directly to the source for oatmeal, popcorn and farro, and quinoa, quinoa, and brown rice. Avoid cookies, cakes and snacks made with white flour. These can increase your blood sugar. Adults should consume 3 ounces of grain per day, about 3 slices of bread and 1 1/2 cups of rice.

The 80%: Dairy

To reduce saturated fat, choose fat-free milk, yoghurt and nut milk. Low-fat versions (e.g., sour cream or cheese) can help you reduce dairy fat. Adults should consume around 3 cups of dairy per day.

The 80%: Protein

Although pork, chicken and beef are all fine, they can be too fattening. Your body should mix it up. You can enjoy a wide variety of flavours and nutrients from fish, beans, peas and nuts to satisfy your taste buds and provide nutrition for your body. Adults should consume 5-6 ounces of protein per day, with 8 ounces of seafood every week.

The 20%

Once you have eaten well for most of the week, it is time to relax and enjoy your life. For example, you might indulge in onion rings for lunch or a glass of wine at dinner. Or maybe you enjoy ice cream as a dessert treat. Overdoing it could cause all your hard work to go sour.

Approach to ‘Cheat Days’

This allows you to set aside a few days per week for indulgence. Your meals should not be viewed as “punishment” and “rewards.” Enjoy and embrace your healthy food and special treats.

Calories Approach

You might be more focused if you are trying to lose weight. If your goal is 1,800 calories per day, you may have 360 calories more than two days a week.

Mixed Approach

Instead of a double bacon cheeseburger and soda every once in a while, you can incorporate treats into your everyday food. In the morning, sprinkle some sugar on your grapefruit. For dessert, enjoy fresh whipped cream with berries and honey. It’s a way of enjoying every day and keeping a positive attitude towards food.

Is it possible to lose weight?

The 80-20 diet is a balanced, healthy diet that includes a few indulgences. It may help you lose a few pounds if used to reduce fattening foods and control your calories. You’ll lose weight if you consume more calories than you burn.

Exercise Is Important, Too

Weight loss is not possible by simply dieting. Your body will burn more calories than it takes in if you do 30 minutes of exercise each day. Pushups and weightlifting help build muscle which helps to burn calories all day. Walking around the block during lunch can be a great way to move if you don’t have the time or desire to go to the gym.