SLC23-W2 | Diets, habits and substitutes.
Honestly speaking I have not tried 80/20 diet yet but after getting knowledge about it,for me it's an good option.Its reason is simple that I can keep myself fit in this way without totally skipping my favourite meals that are unhealthy (Because mostly we like those meals which are unhealthy 😉)
I have tried fasting for long hours previously for maintaining my fitness which feels me make crave for my favourite meals but due to getting a perfect body shape and health I always have followed my strict diet but 80/20 is an excellent option for me especially in particular days when I mostly feel craving and these are winters in which I always feel craving for fresh and hot meals.
Another important reason is that I love my appearance and beauty so whenever I take unhealthy meals for most of day then within weeks I also feel my hair loss as well when I follow a very strict diet then due to nutritional deficiency I also feel that may be due to calorie deficit I will ruin my hair and skin beauty and strength so I will go for an 80/20 diet plan which will be good for my overall health including my fitness,my hair health,skin health and for my cravings too 😂
I can follow 80/20 diet in the following way:
• 1st and last portion containing vitamins, proteins and carbs (When we take bread with pumpkins).
• 2nd portion is french fries which is unhealthy but no problem as I am taking is as a snack 😋
Yes,why not....
I have tried keto diet around 6 months ago when I was in hospital at my internship because after continuously taking fast food I gain 6 kg weight which I have to loose because it was especially accumulating at thighs and belly so I decided to make a plan for keto diet.
Finally I started keto diet in which I take only 5% of carbohydrates and I take most of high fat diet and I tried it for 1 week and I feel significant weight loss but with this I also feel significant hair loss so I quit it and then with recommendations of a nutritionist I started intermittent fasting with 16:8 plan.
I have a good experience with intermittent fasting where I skipped meals for 16 hours and eat healthy food for 8 hours and I continue it for 3 weeks just and I really lose 5 kg weight so I strongly recommend intermittent fasting to everyone but take it with advice of a doctor.
When you eat healthy but you don't adopt healthy habits then healthy meals sometimes don't gives you desired benefits so here I am supporting my answer with habits which you may adopt and which are complementing my diet.
Water is an essential component of human body which constitutes for 75-80% of human body.Without water wastes from body can't be excrete out from body properly in form of sweat and urination process as well as when you take healthy meals and you don't have enough water in body then it may cause constipation too so for getting rid of all these issues and for getting desired benefits from my meals I tried to keep my body hydrated.
When you don't keep your body and your surroundings clean then you may engulf and can get bacterial infections and different diseases that's why it is important to keep yourself more immune to diseases by eating healthy meals and by keeping yourself clean so I am complementing my habit of cleanliness with healthy diet.
Taking proper sleep for proper time according to your age group is important so in my age 7-8 hours are important for having an adequate sleep because sleeping is important for regulation of hormones in body so in return by making metabolism rate good it helps in proper utilisation of healthy diet too so I sleep for 7-8 hours each night which is a good habit completing my healthy diet.
These are healthy meals including potatoes as carbohydrate source,eggs as protein source and butter as healthy fat source which I am taking in form of potato coriander omelette which is a healthy meal I am taking with healthy habits.
This is my work out for upper body in which there and some stretches and exercises for keeping my body relax and in stretches I hold for 10 seconds minimum with 5 repetitions each and each exercise with 10 repetitions each so it was a workout of 40 minutes in total.
I have learned formula for calculating water daily consumption which is below so let's calculate:
Amount of water (kg)= Body weight (kg)× 0.033
Amount of water (kg)= 48 kg × 0.033
Amount of water (kg)= 1.584 kg
1 kg is equal to 1 liter so 1 liter / 1 kg = 1.584 liters
Amount of water in kg = 1.584 of water should be consumed in a day.
These are almost 6-7 glasses of water and honestly speaking I take 7-8 large glasses of water daily so these are bit more than that which I must consume each day according to calculation but this is not too much so quantity of water I am taking is good for my hydration.
| Ingredients | Quantities | Pictorial demonstration |
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| Potatoes | 2 medium size |
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| Eggs | 2 |
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| Onion | 1 small size |
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| Coriander | Around half cup |
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| Spices | Red chilli(1 ts),Salt(1 ts) |
• Adding tumeric powder (half ts),cumin seeds(Half ts).
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| Fresh butter | 2 ts (purely extracted from fresh milk in home) |
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| Components | Unhealthy source | Substitute I am using |
|---|---|---|
| Protein | Deep fry lentils | Eggs |
| Carbohydrates | Bread | Potatoes |
| Fats | Cooking oils | Fresh butter |
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Your post is really awesome and informative. Your analysis of the 80/20 diet seems quite realistic as it is more effective to maintain healthy eating habits in a moderate and planned manner rather than complete restriction. 😚