THE 80/20 EATING RULE - What it is (and isn't)
The 80:20 rule is about getting 80% of your intake from nutritious foods. That's 80% of your energy aka CALORIES, and if you're doing #iifym / #flexibledieting , your macros too. And there are 3 really common ways to get this oh so wrong.
❌4 cheat meals - The logic here is that if you eat 3 meals a day, that's 21 each week, and 20% of that is just over 4 meals. Therefore for 4 meals you can eat whatever you want. But the reality is, that by not tracking your calories and macros those 4 'cheat meals' could throw your whole week out of the window. If your average meal is 500 calories, but you eat 4 'cheat meal' takeaways, they could easily have 1500 calories in 1 meal. Thus your cheat meal is equivalent to a full day's eating and not 1 meal. 6000 (4 cheat meals x 1500) calories of less nutrient dense food vs 8500 calories ( the other 17 meals x 500) of nutrient dense food means actually, more than 40% of calories come from the less nutritious food. What's more, the extra 4000 calories from the 4 cheat meals could hinder weight loss. A 3500 calorie deficit represents a 1lb weight loss, and those extra 4000 calories could easily cancel that out.
❌ 1.4 cheat days- The same goes for cheat days. Yes, technically 1.4 days is 20% of your week. But if you eat 1500 cals on the other days and 3000 on your cheat day, that isn't really 20% at all. Again you skew the percentages, and can wipe out your calorie deficit (assuming weight loss is your goal)
❌ Filling 80% of your plate with nutrient dense food - This won't work either. Why? Because lots of nutrient dense foods are voluminous. They fill a lot of space for fewer calories. You can easily fill 80% of a plate with salad for 100 calories. If you then stick a wedge of 500 calorie cake in the last 5th of your plate, then the vast majority of your calories are coming from the sugary, processed food, and only a tiny portion from the nutrient dense salad.
✅ whether your goal is weight loss, muscle gain or maintainence, you need to stick with your calories and macros. So calculate 20% of your daily or weekly calories and that is your 20% to spend on 'fun food'.
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WHOLE ROAST CAULIFLOWER Stuffed w/ Melted Vegan Cheese....OH SWEET LORD YES....and finished with a Veg Jus & Toasted Almonds 💚 💚 💚
That's right folks, today we're checking out Wirtschaft zur Au, on Manessestrasse for some sophisticated, grown-up dinning. You can chow down on this elegant number or opt for one of their weekly lunch specials like bean hotpot with chicory, and lest we forget, vegan chocolate tart with berry-coulis, because dessert is life.
Thanks for this exquisite photo @jwaldthaler
We are totally behind The Food Foundation! We’re with you @jamieoliver ! We love veg... we deliver veg... we cook veg for every meal... we are All About The Veg! Finally the words getting out! #vegpower
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With good nutrition, you can enjoy better energy, sleep, mood and digestion. It’s a no-brainer, isn’t it? Today’s green smoothie comprised a handful of young spinach, a scoop of @vibranthealth Field of Greens, 1 small banana, 1 apple and alkaline water. Probiotic yogurt made in the @progurt incubator contains 1 trillion live beneficial bacteria, or approx 200 billion per serving. Brits can grab Progurt and Field of Greens from our store; the link’s in our bio. What natural products do you love? Comment below!
As temperature drops I felt like having some soup but something different for a change so I put this together and very pleased with result.
I picked up some Wakame noddles and sea vegetables from As Nature Intended at Westfield Stratford. How did I miss this shop there until recently! Both these ingredients are seaweed based so good source of iodine which is often low in our diet and necessary for thyroid function. I sautéed lots of veg,with ginger garlic , a dash of Tamari,3little chillis,added lightly cooked cod and prawns , cooked noddles.Then added a very light stock.A few squeezes of fresh lime and coriander were really nice with it.
Turmeric, lemon, ginger and parsley chicken soup with plenty of veggies, garlic and black pepper. I make my broth in an Instant Pot, with a mixture of raw chicken wings and roasted bones, either from a chicken I’ve just cooked, or from my freezer stock. I add carrots, onions, celery and garlic always as a base, and here I’ve added ginger, dried porcini mushrooms, cider vinegar and fish sauce. To make the soup I added the extra veg to the strained broth, and simmered til tender. The turmeric chicken was shredded into the bowls, with fresh herbs, and broth poured over. For the kids I added some brown rice pasta too. Such an incredibly nutritious, simple, warming supper 🍲 Bone broth is full of glycine, one of the key amino acids used to form collagen and gelatine, so great for gut healing, supporting our immune and digestive systems. Good for joint pain and sleep issues too.
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This little lady can have days of being really fussy with what she wants to eat 😬 It’s a parenting nightmare because you worry they’re not getting what they need to be healthy and strong, yet it’s something you absolute can’t force and wouldn’t want to 👨👩👧👦. It takes a lot of gentle persuasion and encouragement, whilst trying to “keep mealtimes fun” like all the books tell us! And for many it becomes a battle that is really no fun to be part of 😕
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One of the best things you can do for your health is to increase your intake of vegetables and fruit 🍎 It’s better (and cheaper!) than any multivitamin or supplement you can buy 💊 If you told me a few years ago that I’d be eating veggies for breakfast, I wouldn’t have believed you 🙅🏽♀️ But making a few changes every day and building new habits are key to long lasting changes 👌
1. Start your day with fruit or vegetables- make an omelette with chopped veg, grill some tomatoes and mushrooms to go with your eggs or add some berries to your oats 🍓Start the day as you mean to go on ☺️
2. If you’re having a bowl of oats why not grate in a carrot or a courgette? It won’t taste bad, I promise! Or how about mashing up a banana and mixing it though your oats for natural sweetness?
3. Snack on raw veggies or fruit 🍌 Carrot sticks and hummus, rice cakes with chopped banana, apple slices with peanut butter or some cucumber slices are all yummy snacks🥒 I often pick up a banana or an apple from the hospital canteen as a quick and cheap snack ☺️
4. Yoghurt and berries is a really yummy dessert or snack - Greek yoghurt, berries, dark chocolate, nut butter- add in whatever you like 🙌
5. Aim for at least 3 portions at lunch and at dinner. Bags of mixed leaves, baby tomatoes and carrot sticks can all be easily bought in any shop to make a a quick salad 🥗
6. Add some avocado to your meal for some healthy fats 🥑
7. Buy frozen vegetables so you’ll never run out - they’re quite cheap and have a high nutrient value. Frozen peas, broccoli and sweet corn 🌽 are always good to add to have in the freezer to add to dinner 👌
8. Make a smoothie - I like to use frozen banana, spinach and frozen berries (you won’t taste the spinach!) Avocado can also be added 🥑
9. Use sweet potatoes 🍠 or baby potatoes as a carb source - they’re both very micronutrient dense and versatile 🥔🍠
10. Make use of dishes where you can add any vegetables you like such as curries, chilies, bolognese, soups etc. Chopped tomatoes, celery, onion, garlic, red pepper can all be added to improve taste and nutritive value ☺️ #BeckyLyonsNutrition#10aday#EatYourVeggies