Eating 80% of healthy foods that are healthy and with a high nutritional value, and supplementing them with 20% of food that is not extremely restrictive, can be a healthy option to lose weight after confinement by COVID-19.
In the matter of weight loss, miracles do not exist, and those diets that promise prodigious weight loss have effects that soon bring us back to reality and, in some cases, nutritional imbalances that can affect our health.
“Day after day new diets of this type appear on the market, which a high percentage of the population admits having tried, and sometimes more than one of them,” according to Noelia Suárez, director of communication for Nutritienda (www.nutritienda. com).
“They can be very different diets from each other, but all are characterized by being very low in calories, unbalanced and, in some cases, dangerous to health,” he warns.
“When the regimen ends, it is likely that you will get fat again, because you have not learned to eat correctly, and after having ingested too few calories for a time, the body suffers a metabolic” rebound “effect, which makes you recover the weight lost when returning to the usual diet ”, according to Suárez.
“The most frequent” miracle diets “propose eating 500 kilocalories (kcal) or less a day, are based on the consumption of one type of food, are limited to a single nutritional group or exclude a certain family of foods,” he points out.
Spring and Christmas: time of ‘miracles
“The rise of consultations with nutritionists, but also of these little effective” miracle solutions “and even harmful to health, increases at two times of the year,” according to Suárez.
This happens “in January, after the sweet Christmas festivities, and / or spring, just as the good weather arrives, when we see the time approaching to wear a great body for the summer,” says this spokesperson.
“Normally, excess food for long periods (two weeks in the case of Christmas) conditions the sudden search for a resource that helps compensate for those” gastronomic errors or slips “, and many people find this” miracle solution “in diets hypocaloric ”, he points out.
Other times in which the use of this type of diet is extended are personal situations in which it is sought to urgently lose a few kilos in a few days and almost without effort, due to an event such as a wedding, to a situation in which that the body has changed as a ‘postpartum’ or stages of anxiety that have made us fat, according to Suárez.
“However, by eating a balanced, flexible and“ head-on ”diet, you can lose weight without resorting to miraculous solutions,” say Andrea Báguena and Andrea Hernangómez, nutritionists on the Nutritienda food team.
Healthy but flexible diet
To do this, they recommend relying on the 80/20 rule and following a series of healthy eating guidelines.
The 80/20 rule is to focus 80% of food on healthy foods and foods, without excluding any food group and based on foods with a high nutritional value, and dedicating the remaining 20% to a diet that is not extremely restrictive and Include “before excluded” foods like hamburgers and pizzas.
“The key to 20% is to choose the option with the best nutritional value as long as, at the end of the day, the energy requirements are not exceeded,” recommend these nutritionists.
“For this we have to know our energy requirements and there are plenty of websites and‘ apps ’with tools to carry out that calculation,” they explain.
“It is also important not to be martyred: if most of the time our food is healthy, we should not consider a slice of pizza as a slip for which we have to punish ourselves, since a single meal does not make a difference. Emotional balance also matters, “they emphasize.
Báguena and Hernangómez consider that too restrictive, strict and monotonous diets “generate less adherence in the medium and long term and end up losing the way, because the change in lifestyle and the extremely defined guidelines they require are a source of stress”.
Decalogue of the ‘rule eighty-twenty’
Nutritionists give these keys to apply the 80/20 rule:
1.- Don’t get obsessed with the scale.
“It is preferable to weigh yourself once every two weeks and ensure that it is always at the same time, with or without the same clothes, and on the same scale, since the weight can vary,” they point out.
2.- Set yourself goals.
“It is essential to set realistic goals and strive to achieve them, as it is always easier to achieve something if you set goals and trust yourself,” they suggest.
3.- Prepare your own food.
“This way you can control the amounts you eat and the way they are prepared, and homemade food is always healthier than that produced industrially or that sold in some restaurants,” they indicate.
4.- Choose foods that satisfy.
“Whole grains, nuts, skinned fruit, oat bran, egg white, flax seeds and legumes, stimulate satiety and help control eating impulses,” they say.
5.- Be careful with the sauces.
“It is preferable to make and drink in moderation homemade sauces with much fewer calories than industrial ones, which are full of fats and will make the progress achieved disappear,” they point out.
6.- Hydrate properly.
“Even if you don’t feel the need to drink, you have to drink several glasses of water a day to purify your body and hydrate yourself. The average quantity for an adult is two liters a day ”, they indicate.
7.- Have something healthy to snack on hand.
“It is important to always have fruits, nuts or ‘crudités’ (raw vegetables) within our reach to satisfy our sudden cravings to eat, without resorting to junk food,” they advise.
8.- Do not skip any food.
They recommend “at least four meals a day, varying the amounts and calories so that the body breaks its routine, levels anxiety and activates fat metabolism.”
9.- Stop! to soft drinks and industrial pastry.
“Sugar-free drinks, herbal teas, fruit smoothies and natural salads are some alternatives to replace industrial products full of calories,” they indicate.
10.- Keep moving.
“There are many ways to exercise even if you don’t have time: use the stairs, take a daily walk, do five-minute exercises or walk a little at home every half hour,” they conclude.
(June 17, 2020, EFE / REPORTAJES / PracticaEspañol)
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