Being able to lose weight and still eat anything you want.
Sounds like a dream coming trough right?
Hard to believe but this is actually possible!
There is something called the 80-20 rule and that means that you eat 80% of the time very healthy and restricted and 20% of the time you can still have your guilty pleasures.
So you still get to enjoy all the other foods you’ve been craving for. Even the sweet comfort foods.
It’s very important to not FULLY restrict yourself and still have some other stuff in your diet.
When you try to take away all the good foods you only make it harder for yourself and easier to end up binging.
That why that 20% exists and you can have a better balanced diet while you are in a calorie deficit.
Here’s how to do it the best way possible:
Start off with making your plates as colorful as possible.
What I mean by that is that you have all elements, not those of avatar but the elements of food.
This is how you built your plate.
Have a plate with carbs:
-Could be white/brown rice
They say white rice is bad but in reality it has so many nutrients and is very low in calories.
So I would not skip on this part.
-Sweet potatoes
Has antioxidants, promotes a healthy gut and keeps you full for a long time
-Quinoa
Very high in fiber and an aid for weight loss
All of these are also gluten free as well
To stay in a deficit you should still add carbs but just be in control your portions, you can simply add more protein or veggies in stead.
Then add your protein:
-Could be chicken
This is the leanest animal protein source.
-Beef or Pork
Red meat is also very important to add to your diet. It has a ton of iron and other important vitamins.
-Tofu or chickpeas
These are very easy to cook protein sources that you can add to any dish.
Many vegetarians and vegans forget to eat enough protein so these are very good options for them as well.
And finally add your choice of vegetable:
This could be any type of veggie that you desire. Adding more veggies ads volume to your plate and will keep you full for longer.
For those who have a hard time eating salads, try to eat more warm veggies.
Spice it up a little and make a stir fry!
Get those veggies out that sound good together when they’re hot like courgette, carrot, spinach (also high in iron), mushroom …
You could add anything you want honestly and add seasoning. (maybe some soy sauce for extra flavoring)
Things like avocado or eggs are a great healthy fats to add to your plate as well.
Balenced meals and diet
How your plates could look
Sweet potato, salmon, beans and avocado
You can easily replace the sweet potato with rice and add different veggies like broccoli or hot spinach
Rice, chicken and a carot cabbage stirfry
It’s very easy to turn this into a fried rice and make a one pot recipe out of this.
Rice, Beef, avocado, corn and a onion paprika stirfry
You could call this a burrito bowl if you want but this is a good way to make a healthier version packed with nutrients.
Quinoa, Tofu, avocado, egg, rucola and tomatoes
Remove the eggs to make it vegan. Add a low fat dressing and you’re good to go.
I find filling my veggies is also a great options when it comes to making healthy snacks. You could easily fill up an empty tomato or paprika.
Make an egg salad and put that inside. Or some salmon with low fat cream cheese.
Even savoury snacks can be made in healthy ways.
Once you found a combination that you like you can easily meal prep this.
(This is one of my weight loss habits, whereI tell you more about sweet healthy snack options and meal preps)
read more in my other blog here!
Or you could cook it on a a baking tray by simply adding all elements spaying some oil on it ad add your seasonings of choice and bake them until it’s finished.
Quick and easy.
Back to the 20-80 rule.
What I didn’t mean with ‘you can have other sweets in the 20%’ is that you should be eating healthy in the daytime and a bunch of chips at night though.
You should still try to go for the healthiest options so as try making your own oven chips?
Or just have a greek yoghurt fruit bowl as a dessert. Whenever you do feel the craving for some ice cream or a donut you can definitely have it sometimes.
Just make sure to eat mindfully, listen to your body and fuel it in the right way possible.
It’s also very important to cook at home.
You can easily eat healthy outside but it’s very tempting to order other things that you see passing by as well.
If you only eat in a calorie deficit you will only lose weight.
Now to be able to build muscle and lose body fat at the same time you should combine this healthy eating lifestyle with eating as much protein as possible and lifting weights.
If you do this while still staying in a calorie deficit you will have the best results in a short time!
For all the girls who think that lifting weights will make you look bulky, it doesn’t make you look bulky unless you train to be that way.
A woman has to go VERY heavy to get to that point so don’t be scared.
Start off with light weight and more reps and you will look more toned that way.
Just keep it going and don’t give up after not seeing the results right away.
The hard work will pay off eventually.
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