Losing Weight: The 90/10 Rule
THE 90/10 RULE: WEIGHT LOSS & CHEAT MEALS
Trying to lose weight but still want to enjoy some of your favorite treats? The 90/10 rule can help you strike a balance between healthy eating and indulging in a few treats each week. You might have come across different variations like the 80/20 or 85/15 rule, but they all focus on the same concept: balancing clean eating with occasional indulgences.
What is the 90/10 Rule?
The 90/10 rule means that 90% of your weekly meals are healthy and aligned with your weight loss, health, or fitness goals. The remaining 10% of your meals are "open food choices" or cheat meals, allowing you to enjoy foods that might not be conducive to your goals.
For example, if you have 21 meals a week, 90% healthy eating would equal 19 meals, leaving you with 2 meals where you can enjoy whatever you like. This could be a cheat meal like pizza or a burger, or simply indulging in a glass of wine or dessert.
When to Use the 90/10 Rule
There are various guidelines for balancing clean eating and cheat meals, but the 90/10 rule can be particularly effective in the following situations:
Weight Loss Goals: If you haven’t met your specific weight loss goals yet.
Difficulty with Cheat Meals: If you struggle to get back on track after a cheat meal or tend to overindulge.
Athletic Goals: For athletes with specific goals like strength or timing, where nutrition is crucial.
Body Composition Goals: For bodybuilders, figure competitors, or physique athletes aiming for a particular body composition.
Health Improvement: For those looking to improve health metrics like blood pressure, cholesterol, or blood sugar levels.
How to Apply the 90/10 Rule
We often underestimate our food intake and overestimate our calorie expenditure, making mindful eating essential. Here’s how to apply the 90/10 rule effectively:
90% Clean Eating: Focus on healthy, nutritious meals that support your goals.
10% Open Food Choices: Allow yourself approximately 2 meals a week to indulge in foods you enjoy.
You can choose to have these two cheat meals on the same day or spread them out over the week. Even when indulging, it’s important to keep your portions reasonable. Remember, the goal is balance, not overindulgence.
Tips for Cheat Meals
Here are some practical tips to manage your cheat meals effectively:
Portion Control: Keep your portions in check to avoid overeating.
Stay Hydrated: Drink plenty of water to stay hydrated.
Avoid Cheat Days: Stick to cheat meals and don’t let them extend into cheat days.
Be Selective: Choose foods that truly satisfy you, making your cheat meal worthwhile.
Use a Journal: Track your meals, including cheat meals, to stay accountable.
Plan for Imperfection: Don’t feel guilty about having cheat meals. Life is about balance, not perfection.
Incorporating the 90/10 rule can help you enjoy your favorite foods without derailing your progress. Remember, the key is balance and mindful eating, ensuring you stay on track while still enjoying the occasional treat.
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