We’ve seen viral videos on trends like the celery juice diet, natural grains (i.e. berries and ice cream!!) and breadless sandwiches with peppers or mushrooms as breakfast. bread – MADNESS. Many popular diet methods tend to have an “all or nothing” mantra. They may also promote strict rules, with a list of prohibited foods. This can foster unhealthy relationships with food through restrictions, which can often lead to feelings of guilt and shame if we break any of these rules.
Let’s stop cutting food groups!
Balance is something I’m extremely passionate about, which is why I love the 80/20 rule – a guide I love to follow myself and share with others too.
🤨 But what is the 80/20 rule?
1️⃣ First of all, there are no good or bad foods. What matters is how much and how often we eat all foods, we need to consider the ratio.
2️⃣ Think MODERATION not deprivation – Include the foods you love (soul foods!) mindfully and in moderation (even if they are higher in calories/less in nutrients than you wish!), to avoid a possible binge restriction cycle.
3️⃣ And DON’T THINK TOO MUCH ABOUT THE 80/20 RULE – The 80/20 rule isn’t about calories and it’s not really a “rule”, it’s simply a guideline that as long as you eat a majority of nutrient-rich foods of the time, it’s good to include these little indulgences that nourish our soul! You can also change the rule and go more or less than 80%, depending on what you do during the month ⬇️
🥦 80% of the time (approximately) we should focus on including more nutrient-dense foods, such as fruits, vegetables, legumes, nuts and seeds, whole grains, and proteins (including plants, fish and lean meat if consumed), which promote the beneficial effects. on our physical and mental health.
🍪 20% of the time we CAN include “less nutrient dense foods” such as cookies, cakes, ice cream and chocolate bars which provide energy and can also benefit our mental wellbeing by providing a feeling of pleasure and balance.
The key is to AVOID “all or nothing” thinking. If you have a particular goal in mind, a mistake in your balanced diet is not a problem, but your reaction could be! Instead, pull out the 80/20 card, remember that life is about BALANCE, and be kind to yourself.
🤔 Do YOU follow the 80/20 rule?
Read the full article I contributed to on Insider – 8 foods a dietitian follows the 80/20 food rule
Ultimately, it’s okay to have a day/week that doesn’t seem as “balanced” as you’d like and it’s okay to think about our choices as well. As long as we keep in mind that we should never feel guilty about our food choices and aim to create positive rather than restrictive dietary changes, then we can achieve our OWN balanced diet!
Remember, restrictions often lead to an unhealthy relationship with food, potentially increasing the risk of eating disorders. Share your thoughts!