- Karnataka rain fury: Photos of flooded streets, uprooted treesCannes 2022: Deepika Padukone stuns at the French Riviera in Sabyasachi outfitRanbir Kapoor And Alia Bhatt's Wedding Pics - Sealed With A KissOscars 2022: Every Academy Award WinnerShane Warne (1969-2022): Australian cricket legend's life in picturesPhotos: What Russia's invasion of Ukraine looks like on the groundLata Mangeshkar (1929-2022): A pictorial tribute to the 'Nightingale of India'PM Modi unveils 216-feet tall Statue of Equality in Hyderabad (PHOTOS)Wedding pics: Mouni Roy marries Suraj Nambiar in South Indian ceremony73rd Republic Day Parade 2022 - In Pictures
Lionel Messi has sent a heartfelt message to fans after Argentina's 2-0 victory over Panam
- 2nd Test, Day 1: Kuhnemann makes debut, Iyer comes in as Australia win toss, elect to bat first against India
- 1st Test, Day 3: Axar Patel, Shami plunder runs as India score 400, take 223-run lead
- Was confident that if I managed to stay till the end, could win the game in last over: Suryakumar Yadav
- Good form augurs well for India ahead of World Cup, but have to be careful against fatigue
- IND vs NZ,1st ODI: Shubman Gill becomes fastest Indian cricketer to score 1000 ODI runs
The 80/20 Rule for your 2023 weight loss resolution IANS New Delhi Last Updated : 27 Jan 2023 05:07:08 PM IST The 80/20 Rule for your 2023 weight loss resolution The 80/20 Rule for your 2023 weight loss resolution
Dieting strategies like "you can't eat carbs" or "eat less" are common in most diet plans. It has been indoctrinated in us that in order to achieve results, you must strictly adhere to the guidelines, leaving no room for your favourite foods.
According to Dr. Archana Batra, a Dietician, and a Certified Diabetes Educator, such a method typically fails because it does not result in a sustainable and balanced lifestyle. Moreover, it results in a "yo-yo" effect in which you diet stricter and then cheats harder on your diet.
"Finding a diet that matches your requirements and lifestyle is wholesome. The 80/20 Rule has to be the greatest diet plan for meeting all of your requirements. Also, this diet will prevent you from putting on weight while making you feel satisfied after every meal. This will help keep you fuller for longer periods, reducing cravings. This method emphasizes both, the nutrients that a healthy body needs and the tiny delights that will satisfy your mood cravings. So, rather than reducing the number of meals and completely eliminating carbs, the 80/20 rule focuses on dividing other nutrients and carbs evenly throughout the day. It is often difficult to begin a diet plan, thus the goal is to keep your mind satisfied. Then, gradually reduce your intake of high-calorie foods daily," said Dr. Archana Batra.
How to follow the 80/20 Diet Plan?
The diet consists of 80 per cent nutrient-dense food, such as protein, fibre, vitamins, and carbohydrates, and 20 per cent treats, such as a pack of chips, fries, or whatever you like. If you believe that 20 per cent is an insufficient area for snacks, increase it to 25 per cent. However, exceeding that percentage of high-calorie foods is deemed excessive.
Step-by-Step Guide:
To begin, always choose a high-protein meal for breakfast to energise your attitude and body.
Second, for lunch, opt for the home-cooked fare. White/brown rice/roti, protein side dish, pulses/lentils (dal), curry/fries.
Third, if you eat a large meal, try reducing your carbs for the ones that come after. If you consume a grilled cheese sandwich for breakfast, simplify your lunch by reducing the amount of rice/roti and increasing the number of veggies and side meats like chicken, fish, or paneer. Tip: Depending on the day's food selection, this guideline should be followed.
Fourth, take a 30-minute break after lunch to consume cucumber/raita/yogurt or whatever else will help your digestion. Tip: If you're having an extremely low-carb lunch, skip this section.
Fifth, plan your meals on a weekly basis. If you have a Saturday outing planned, pick low-carb items on Friday and Monday. This method allows you to control your calorie intake.
Dr. Archana Batra further shares cheat meals for those two cheat days every week. For example:
Breakfast: Oats
Morning snack: any fruit
Lunch: Veg/Nonveg Biryani
Evening Snack: Burger/Pizza
Dinner: A big bowl of Lentil curry only (without roti/rice)
Do not eat your cheat meal for breakfast.
Avoid overeating on cheat days
Try restricting your cheat meals after 8 p.m.
Stay hydrated throughout the day
Include a detox drink and a 30-minute workout in your routine.
The best balanced home-cooked meal along with few spaces for treats is your key to losing weight or staying fit. Thus, instead of starving yourself with fad diets this year, enjoy your favourite meals even when on a diet.For Latest Updates Please-
Join us on
Follow us on
172.31.16.186