Maybe you’ve heard about the 80-20 rule diet and wanna know more about this relatively flexible eating plan that doesn’t require you to *never* eat anything dripping in cheese ever again.
We chatted with Ilana Kersch, RD, a clinical nutritionist specializing in digestive diseases at New York- Presbyterian/Columbia University Irving Medical Center, to get the scoop on the 80-20 rule diet.
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What is the 80-20 rule for weight loss?
Though “rule” is in its name, this eating plan isn’t obsessive about rules and restrictions, like many, if not most, diet plans.
“The 80-20 strategy for weight loss is not a strict diet pattern, but rather a basic philosophy for eating a healthy diet most of the time while also allowing for occasional treats,” Kersch tells us.
According to Kersch, moderation is key with the 80-20 rule.
“The goal is to eat ‘healthy’ foods — think nutrient-dense, high fiber, and high protein — about 80% of the time, and then allow for ‘cheat meals’ and treats like high fat, high sugar, high calorie the other 20% of the time,” she says.
Kersch explains that for “healthy” 80% of the week, this means mainly choosing:
Then, Kersch says, for the other 20%, allow for foods with a less pristine nutritional profile that you enjoy. You know, those foods that make your soul warm and cozy.
These are different for everyone, but Kersch points out that they’re generally:
“The goal is often to deprioritize the role of counting calories, removing entire food groups, and other rigid nutrition goals, and instead, focusing on making mostly healthy food choices while allowing for flexibility,” Kersch says.
Though this rule is generally easy to understand and flexible, it’s not to say it’s easy to pull off. Putting together “healthy” meals can be time-consuming, as you may have to do more planning or meal prep.
PSA: The 80-20 rule doesn’t equal binging on the “less healthy” foods during the 20% window.
According to Kersch, following the 80-20 rule can assist with weight loss, especially for people who have tried very rigid or structured diet plans in the past and have a hard time sticking with them long-term.
“All weight loss plans have the potential to be successful short-term as long as they promote an overall calorie deficit,” she says. “However, many of these diets, especially fad diets, are overly restrictive and very challenging to follow for months or years, both physically and emotionally.”
Kersch points out that most people can lose weight temporarily on a rigid weight loss plan but then regain some or all of the weight once they transition back to a more varied, less structured eating pattern.
“The main benefit of the 80-20 rule is its flexibility, which makes it a more sustainable option for many people in the long term,” she says.
How many calories should I eat on 80-20 diet?
Kersch tells us that the 80-20 diet does not include specific calorie goals or guidelines and can fit into any caloric range.
Keep in mind that it’s generally recommended (on average) that a woman eats 2,000 (kcal) per day to maintain weight or 1,500 or fewer daily to lose one pound weekly.
For men, the daily calories to maintain weight is 2,500 kcal, or 2,000 kcal daily to drop one pound per week.
If you want to use the 80-20 diet to lose weight, consider using a calorie tracker.
Is the 80-20 rule diet safe?
Kersch explains that the 80-20 diet is safe as long as your 80% includes:
Though the 80-20 rule is a safe diet for most, it’s not the perfect approach for everyone.
For people with a history of disordered eating, Kersch says that following any dietary pattern that focuses on “good” and “bad” foods could be detrimental.
Takeaway
The 80-20 rule is an approach for a balanced diet that’s often way more sustainable than other eating plans since it doesn’t force you to give up your favs and lets you live a little.
While it’s generally safe for most, it’s still a good idea to chat with your healthcare provider before making significant changes to your diet.
Read the full article here:
https://greatist.com/health/80-20-rule-diet
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Losing weight is a gradual process that requires time and effort. But there are some ways to speed up your weight loss journey safely.
Here are some tips to help you lose weight naturally and keep it off.
What is the fastest way to lose weight permanently?
On paper, weight loss is an equation of calories in versus calories out. But a ton of other factors influence how quickly or easily people can trim down. Besides diet and exercise, your genetics, sleep, stress levels, gut microbiome, and other variables all contribute to the way your body stores fat.
It’s important to remember, too, that what works for one person might not work for another.
Losing weight and keeping it off isn’t a one-size-fits-all journey, and it’s definitely a journey you shouldn’t rush. However, some approaches to Operation Rapid Slimdown are more evidence-based than others. Here are some tips!
Focus on protein and fiber
When you feel full, you’re less likely to nibble throughout the day or overdo it at mealtimes. The two most filling nutrients? Protein and fiber.
Protein is more satiating than fat and carbs. Research shows that people on higher-protein diets often experience greater weight loss.
Fiber helps slow things down in your gut, helping you feel fuller longer. A 2019 study found that people who ate more fiber lost more weight and stuck to their chosen diets more closely.
Track what you eat
Tracking what you eat really can help you see the big picture of your calorie intake. To make things a bit easier, try a diet-tracking app that counts calories for you, like MyFitnessPal or Noom.
Getting enough sleep is essential for weight loss because it regulates appetite hormones like leptin and ghrelin. Lack of sleep can increase cravings for unhealthy foods and make overeating more likely.
Quality sleep also boosts overall well-being, increasing energy levels and motivation for regular exercise.
Watch your stress levels
Managing stress is beneficial for weight loss as high stress levels can lead to overeating and poor food choices. Chronic stress triggers the release of cortisol, a hormone associated with increased abdominal fat.
Ultra-processed foods have been associated with higher calorie intake and weight gain. So for weight loss, stick to foods that hover near the “whole” side. They’re more likely to have fiber and natural water content to boost feelings of satiety — not to mention more nutrients to support overall health.
How can I lose 20 pounds in a month naturally?
We get it. Everyone would prefer a quick solution for weight loss. But losing 20 pounds in a month isn’t a healthy (or realistic) goal for most of us. Rapid weight loss often leads to an eventual rebound, landing you back where you started.
Takeaway
Dropping weight permanently and naturally is usually a little-by-little effort. If you’ve got a high school reunion or wedding coming up, try to resist the temptation to crash diet your way to weight loss.
Instead, focus on more sustainable methods, like tracking your intake, ramping up protein and fiber, getting enough sleep, managing stress, and enjoying whole foods as much as possible. The healthier the process, the better you’ll feel with the results — and the more likely they’ll be to stick.
Read the full article here:
https://greatist.com/health/how-to-lose-weight-fast-naturally-and-permanently
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Despite endless diets and supplements on the market, some always manage to cut through the noise and make a splash. The GOLO diet was Google’s most-searched diet in 2016, and its momentum has remained strong ever since.
But how many of GOLO’s big claims are backed by science, and how much is hype? Let’s hear what scientists, researchers, and doctors say about this popular weight loss option.
What is the GOLO diet?
The GOLO diet was launched in 2009. In a nutshell, GOLO claims to help people lose weight by controlling glucose and maintaining healthy insulin levels. Those following the plan eat only 1,300–1,500 nutritionally “dense calories” daily and take a dietary supplement called Release with meals.
Insulin indeed regulates blood glucose, and insulin resistance is an indicator of type 2 diabetes. GOLO claims that their Release supplement reverses insulin resistance, helping your body burn stored-up fat.
What kind of foods do you eat on a GOLO diet?
Your first purchase of Release comes with a handy booklet guiding you through what to eat while on the diet. Whole, unprocessed foods are the order of the day, including:
beans
fresh fruits
green vegetables
healthy fats like olive oil, chia seeds, hemp, and flax seeds
nuts and seeds
potatoes, sweet potatoes, and squash
protein like beef, cheese, chicken, eggs, pork, milk, and yogurt
seafood
whole grains
What are the benefits of the GOLO diet?
The foods you eat on a GOLO diet are all solid choices.
Given the risks of an ultra-processed diet, GOLO can be healthy. It requires peeps to stick to nutrient-dense foods that don’t contain additives.
Whole foods are known to promote healthy outcomes in the long term. Prioritizing fruit, veg, proteins, and nuts in your diet is a safe recommendation for most people.
What are the downsides of the GOLO diet?
There are two potential cons to consider if you’re thinking about trying GOLO: excess calorie deficit and the Release supplement.
Can GOLO make you drop too many calories?
GOLO requires you to eat between 1,300–1,500 calories per day. That could be too few for some people. The generally accepted safe daily calorie deficit for healthy weight loss is around 300–500.
So, to sustainably lose weight, a man would usually be advised to eat 2,000 calories daily. For women, it’s 1,500 calories or less. But obvi, your own unique physiology is going to affect that ideal number.
GOLO, meanwhile, makes a blanket recommendation for everyone. That recommendation of 1,300–1,500 calories is way below what most people would be safely advised to eat daily. For some, this could be a dangerously low intake of nutrition.
What’s in the GOLO Release supplement?
GOLO’s Release supplement is made up of seven plant and three mineral ingredients:
Some of these ingredients, like banaba leaf, have some limited evidence to support a role in healthy weight loss. More data is needed before these will find a regular home in mainstream diet supplements.
Other ingredients have no evidence supporting them or suggest adverse side effects. Chromium, for example, is said to play a debatable role in weight loss. But, it has been linked to potential nausea, constipation, or headaches in high enough doses.
The release also makes several grand claims, like reducing fatigue, lowering stress, and maintaining normal DNA synthesis.
PSA: None of these supplements are backed by credible evidence. Plus, at $59.95 per 90-capsule bottle, the cost of taking one pill with every meal could stack up over time.
Takeaway
It’s hard to recommend a diet that makes sweeping generalizations about something as important as calorie intake. Add some suspect supplementation into the mix, and GOLO doesn’t come out of this analysis looking too great.
However, its focus on whole, unprocessed foods is a worthy takeaway. Everything GOLO recommends you eat is good stuff. But be sure you’re getting enough nutrition to keep you safe and healthy.
Read the full article here:
https://greatist.com/health/what-is-the-golo-diet
