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The 80/20 rule How to balance your diet without restrictions
Table of Contents
1. What 80% of the diet should look like
80% of the diet, according to the 80/20 rule, should consist of a high quality variety of low-processed foods. Among the most important ones are: : they should form the basis of the daily menu. It is recommended to consume at least 400 g per day, preferably with vegetables. These should be reached in a variety of colors to provide the body with many vitamins, minerals and antioxidants.2. Whole grain products
: instead of white pastries and pasta, it is better to choose whole grain options such as raisins, brown rice, rice cumin, oatmeal, or whole-grain pasta. These products are high in fiber, which supports digestion and maintains satiety.3. It's a protein
: the source of protein can be both animal and plant products. lean meat (chicken, turkey), fish (especially fatty ones such as salmon or mackerel), eggs, seeds of leguminous vegetables (peanuts, potatoes, beans), tofu and molasses (natural yogurt, cheeses) are excellent options.4. It's healthy fats
: should come mainly from plants, including avocados, olive oils, nuts, seeds, but also from fatty seafood, which provide essential omega-3 and omega-6 fatty acids for heart and brain health;5. He's hired or his replacements
: the powder provides calcium and other important nutrients. It is advisable to choose products with a reduced fat content, e.g. natural yogurt, kefir or peas. Alternatives are available for those who are lactose intolerant or prefer a plant-based diet, such as fortified vegetable drinks or lactose-free versions.6. Herbs and spices
: different herbs and spices should be used to enhance the taste of food while limiting the use of salt and sugar. In addition to flavor and aroma, spices also have many health benefits they are anti-inflammatory and antioxidant.7. Water
: adequate hydration is essential for health. It is recommended to drink at least 1.52 litres of fluid per day. In addition to water, vegetable or fruit teas should be consumed, and sweetened and carbonated drinks should be avoided. Diversity and regularity of meals should also be taken into account. Consuming them every 34 hours helps to stabilize blood glucose levels and thus to maintain energy and prevent starvation. Each meal should also contain a source of protein, fat, carbohydrates and fiber.8. It's a recreational food
Originally, the most important function of food was to provide energy and essential nutrients, which enabled our ancestors to survive and function. For many years, however, food has played a much broader role. It is also of enormous emotional, cultural and social importance. It expresses human identity, enables us to pass on culinary traditions, and serves as a way to show love and concern.9. Advantages of the 80/20 rule
The 80/20 rule brings with it a number of benefits that support healthy eating habits and overall well-being. It allows for a sustainable lifestyle in which dietary flexibility makes it easier to maintain healthy habits in the long run. Thanks to the ability to consume your favorite snacks within 20% of the diet, the overall approach to eating becomes less restrictive, which reduces the stress associated with eating and eating calories. It is less rigorous and also improves mental health, making eating a pleasure rather than an effort.10. Does the 80/20 rule have any flaws?
The 80/20 rule, despite its many advantages, also has its drawbacks. First of all, its flexibility can lead to excessive consumption of low-nutritional foods, as some may interpret the 20% as justification for more frequent reaching for less-valuable snacks. Moreover, this rule does not always take into account individual nutritional needs, which can be problematic for people with allergies or specific health needs.11. Who should pay attention to the 80/20 rule?
The 80/20 rule calls for caution for people with eating disorders and chronic diseases such as diabetes or heart disease. People with nutritional problems such as anorexia, bulimia or a compulsive eating disorder may have difficulty maintaining a balance between healthy habits and eating recreational foods. The introduction of this type of dietary flexibility may lead to further difficulties in managing the diet and deepen the problems associated with it. It is advisable to discuss the subject beforehand with a dietitian or a psychotherapist.12. Feedback from the dietician
The 80/20 distribution of food is just one example, and its flexibility allows it to be adapted to individual needs. Depending on dietary goals, physical activity levels and personal nutritional preferences, the proportions may vary. A key element is to find a golden remedy that supports health and well-being while responding to specific goals and adapting to lifestyle. For example, people living an active lifestyle may need a different approach in which more recreational food, even in the 70/30/60/40 ratio, will prove to be beneficial.
