I am pleased to participate in 2nd week of SLC Season 23. I love learning from these Challenges. This week we will be learning "Diets, habits and Substitutes.". So Let's start,

What do you think about the 80/20 diet?Would you apply it? Explain your answer.

I believe 80/20 diet is a great way to maintain a balanced lifestyle without feeling down. If I were asked what kind of diet it is, I would say it is one of the best ways to develop healthy eating habits because it teaches us that eating healthy does not mean giving up everything we love, nor does it mean ignoring our desires. Eating healthy 80% of the time and leaving 20% ​​for small pleasures is very helpful for us and in my opinion it is sustainable too. In line with the course teacher's explanation, I would say that the 80/20 diet is 80% healthy eating and 20% freedom of us. Eating healthy foods 5-6 days a week and eating whatever you want for 1-2 days (but of course, it must be in moderation) can change our life.

Vegetable Salad	Pizza
Healthy food for 80% of days of a week or month	Unhealthy food for 20% of days of a week or month (moderated amount)

Yes, I would love to do it. The reasons for which I would love to do it.

• It helps me to be consistent without stress. Which is the dream of all health-conscious humans.

• I can enjoy my favourite foods at least once a week or 5-6 times a month.

I can explain it funnily: Suppose "You want to eat pizza, but you are on a strict diet. You look at the pizza as if it is your Ex. You still love him, but he is toxic to you. In this case, the best thing you can do is meet him for a while but not all the time. (haha)" This is like 80/20 diet.

Have you ever practiced any of the diets mentioned in this class?how was your experience?

𝑰𝒏𝒕𝒆𝒓𝒎𝒊𝒕𝒕𝒆𝒏𝒕 𝒇𝒂𝒔𝒕𝒊𝒏𝒈: I have done this so many times from my childhood. I do it once a year for 25-26 days. I fast for at least 12 hours. It was so relaxing and I will continue this forever inshallah. If your doctor or nutritionist suggests you follow this, don't hesitate; it is effective. My body mass index(BMI) is 20.7, which is a normal or healthy weight, so I don’t need to lose huge weight. I just need to reduce 2-3 Kg and this fasting worked significantly for me. So my experience was amazing.

80/20 diet: Although I did not know about this earlier, I am indirectly involved in this diet. I also try to stay away from unhealthy or fast food and sometimes consume such food. At least 2-3 times a month, I eat my favourite foods, and on the remaining days of the month, I consume healthy food. So, I follow this diet without knowing it.

Low carbohydrate diets: I have started this diet recently; it’s been 6 days. I have a limited intake of carbohydrates. I'm hoping it will work for me; so far, my experience is good.

Share several images in which we can visualize which habits you complement your diet with.

	Drinking enough water

Water is life. Whenever I drink water with my meals, I feel refreshed. Water always keeps us hydrated and has no calories or sugar. I didn't know the calculation of how many litres of water we should drink daily. But after knowing this today, the importance of hydration has increased for me. I don't feel satisfied with my meals without drinking water. The biggest benefit of water is that it helps in my digestion.

Sunbathing

Sunbathing is very important for our body which many of us ignore. But of course, it should be Moderate exposure to sunlight. Sunlight contains Vitamin D. Apart from that, sunbathing is very important for healthy skin. We need to sunbathe for about 10 to 15 minutes every day or at least 50 minutes a week. I do this regularly.

	Eat food on time

You should eat on time and eat healthy food. I always try to maintain a regular meal schedule. Not only me but my whole family eats at a specific time. We all eat healthy food and eat on time as a family. I think this is a good habit.

Basic hygen maintaining

There is no substitute for maintaining basic hygiene for a healthy lifestyle. I always wash my hands thoroughly when I return home from outside and before eating. I consider this to be one of my best habits.

I believe regular physical exercise matters a lot. I do everyday a physical exercise. I walk every day. I also use the stairs. Walking and climbing stairs are very effective exercises. I live on the 5th floor and try to use the stairs once a day.

With the formula shared in this class, calculate the amount of water you should consume in a day. Are you consuming that amount daily?

The formula for calculating the daily consumption of water is:

From this calculation, I should drink 1.6 litres of water every day. And I drink more than my calculating liters but to be very honest sometimes I drink less than this amount. This class made me realise that I should drink at least 1.6 litres of water every day without any excuses.

Create a healthy dish to your liking according to what you learned in this class, the dish must contain a fat and bread substitute, in addition to having the recommended protein of your taste. (SHOW INGREDIENTS, STEP BY STEP AND FINAL RESULT)

For this task, I have prepared roasted potato broccoli, carrot and an egg as protein.

Ingredients list of this recipe

making process

• First, I peeled the vegetables. Then, I chopped them with a knife. After chopping them, I washed them thoroughly.

• Then I boiled the eggs in a pan. I added an egg as protein.

• Then I boiled the chopped vegetables in a pot with a little salt. You can skip the salt if you want.

• Then I heated a frying pan a little. I roasted the boiled vegetables in a pan with a tablespoon of butter. I roasted them on low heat for 5 to 7 minutes.

• Finally, I placed the roasted vegetables and peeled egg on a serving plate. I added a little black pepper for flavour.

I am inviting my friends @pathanapsana
@chant @sohanurrahman to participate in this SLC.

Photos and videos were taken with Samsung Galaxy A12 device.

Regards

@pea07