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80/20 diet

80/20 diet

Mireia Cervera 23 May 2017

This rule is very popular in Hollywood thanks to the trainer Jessica Alba. Gisele Bunchen and Miranda Kerr are other examples of the success of this rule, which affirm that thanks to it, food is their friend and discipline is the key to success.or.

But what exactly is the 80/20 diet?

The base is very simple and common sense. The 80/20 diet is not a diet per se, it is more of a healthy and balanced way of life. It is, bBasically, to fill your plate with foods rich in nutrients (a part raw, local, seasonal and healthy) 80% of the time, and enjoy your favorite foods, less nutritiyou and healthy, the other $ 20. It is a responsible and healthy way of eating that will make us stay in shape and will also help us lose the excess kilos, progressively and naturally, without having to go to strict diets that youAnta frustration provokes us in the end.

If out of every five meals we eat, in four of them we strictly follow that healthy and beneficial way of eating, in the fifth we can eat whatever we want, always in moderationn, without posing a danger to our health. But to be effective, it must be remembered that it is based on the principle of moderation, even in the "20 moments".

As an example: if during the week you eat 3 strong meals, out of a total of 21 a week, you should eat 17 of them as healthy as possible, leaving 4 free strong meals a week.

We must not obsess over80-20 is just a trend, some days it can be 70-30, others 90-10 ... although the result cannot be too far from those numbers.

Here are 4 simple guidelines to start the switch to an 80/20 diet:

  1. Choose one day a week to eat a vegetarian diet, lots of fruits and vegetables, no meat, fish, eggs or dairy.
  2. Slowly reduce your sugar intake. You can do it progressively, reducing the amountsugar ad that you add to your sweets, to coffee, eating less industrial pastries.
  3. Eliminate "unhealthy" food from your cupboards and fridge. Just leave some food that you like a lot and think that you will not be able to leave at the beginning. Try to eat healthy 80% of the time, more fruit, more vegetables, more legumes and whole grains, less animal fats, processed foods and sweets. You have 20% of the chances to allow yourself to break the rule that you have set andbeing able to celebrate a birthday or some other celebration with family, friends or colleagues.


It is a very simple rule that is based on common sense, balance and flexibility without the need to beat yourself up. Whatare you waiting to start the change?

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale