THE 80/20 DIET

The 80/20 diet is all about eating the right kinds and amounts of foods necessary for sensibly losing body fat and establishing an exercise and lifestyle program that can be maintained for life.

HOW IT WORKS

Step 1 – SET YOUR WEIGHT LOSS GOAL

Determine specifi c and realistic goals that you want to achieve – like losing 10kg, being able to run 10km, lowering cholesterol, fi tting into a size smaller jeans.

Step 2 – GET A MEDICAL CHECK UP

Before changing your diet and starting any fi tness regime, get checked out by your medical practitioner. Make sure it is a detailed full body check including extensive blood analysis; that way you’ll be able to rectify any defi ciencies like iron, folate, B12 and hormone imbalances such as high insulin levels that can affect not only fat loss but your energy levels and feeling of well being.

Step 3 – SET A PLAN

Losing weight and becoming healthier doesn’t happen overnight. It takes about 12 weeks to see positive changes in your body and health. Setting a plan every 12 weeks is ideal.

Step 4 – CREATE THE RIGHT FAT LOSS ENVIRONMENT

Do a fridge audit. Throw out all the junk, packets of chips, processed foods, cereal boxes fi led with air and sugar. If you keep your kitchen free of junk you’ll be less likely to eat junk. Fill your fridge and pantry with good, healthy food. Stock up on seasonal low GI fruits and vegetables, lean protein and include healthy snacks like raw seeds (make sure to keep them refrigerated for maximum freshness).

Step 5 – GIVE FAD DIETS THE FLICK

These are diets that normally promise a quick fix with rapid weight loss in a short amount of time. You may lose weight at first, but they’re often difficult to follow in the long term. Oft en they’re also very restrictive and may not provide all the nutrients your body needs for optimum health and well-being. Studies show that for weight loss to be successful you need to eat the right kind of foods that can help promote weight loss. Th ey need to be rich in antioxidants, minerals, fi bre, essential fatty acids, protein and omega 3 because if you don’t nourish your body properly with the nutrients it needs, your body won’t function eff ectively to help burn fat at an optimum level.

Step 6 – LEARN HOW TO COOK HEALTHY

Healthy eating and weight loss all starts in the kitchen. We all know we should be eating healthy food but how do we put it all together and make recipes that are simple to cook, tasty and best of all healthy? Well that’s simple, get into the kitchen and start cooking!

Step 7 – COOK NOT ONLY FOR TASTE BUT FOR THE SAKE OF YOUR HEALTH LEARN TO:

• Reduce saturated fat
• Reduce refined sugar
• Ditch salt
• Ditch white refined flour
• Increase protein
• Increase flavour
• Increase fibre and vitamins

Step 8 – HAVE PERSISTENCE

Persistence is the real key to successful goal achievement. Don’t allow yourself to become distracted with excuses about why things can’t be done, why I haven’t exercised, why I chose the meat pie over the grilled chicken.

Step 9 – THINK 80/20

For weight loss to be sustainable and enjoyable it’s important to allow yourself a little indulgence once or twice a week. Whether it’s a small piece of apple pie for Sunday lunch or a few pieces of quality chocolate – it’s OK. If you want a chocolate fix, a few pieces (50g) of quality dark raw chocolate is the best (for its antioxidant value). Or why not make a small batch of delicious chocolate protein balls made with fresh dates, raw cocoa and almonds, which will satisfy your sweet craving for chocolate and give your body a stack of antioxdants. Portion control is the key here – 20 per cent is not about eating a whole block of chocolate or packet of biscuits – moderation is the key to success.

Step 10 – GET ACTIVE

If there’s one best weight loss mantra, it’s “exercise, exercise, exercise.” It increases your daily energy expenditure and allows your body to burn more fat. Choose activities you enjoy and do it every day for about 60 minutes, 5 days a week. Make sure to make this a habit and set specifi c times to exercise – rain, hail or shine. Don’t forget the aft er-burn eff ects of exercise. When we exercise, our body uses mostly carbs for energy, and even aft er you stop, for another 24 hours your body utilises fat stores – even while you sleep!

Step 11 – LIFT WEIGHTS TO LOSE WEIGHT

Resistance training is important in any weight loss program. Resistance training promotes an increase in lean muscle mass. Muscle is a metabolically active tissue which burns energy (25 kcal per kg per day predominantly fat) not only during exercise but also at increased levels in the hour or so aft er exercise and during the day.

Whilst the cardio will get you fit and help you lose body fat – the weight training will help you increase your metabolic rate by encouraging the growth of lean muscle mass. It’s one of the best ways to encourage your body to utilise more fat as fuel for the body. Resistance training will also help shape and sculpt your body.

Recipes

BREAKFAST – ENERGY SMOOTHIE

WHAT’S IN IT?

Orange
High in vitamin C which helps make collagen needed for healthy skin.

Cinnamon
Helps utilise blood sugar and boost brain activity!

Banana
Great source of potassium for maintaining normal blood pressure and heart function.

Honey
High in antioxidants and immune boosting compounds.

Yoghurt
Contains protein for repair and strong immune system. Studies published in the International Journal of Obesity indicate that adding one or two servings of yoghurt to your daily diet can help you maximise fat loss and minimise loss of muscle – which is the optimum outcome for any diet.

LSA
Rich in soluble fibre and omega 3 that can help lower blood cholesterol.

SERVES 1, Ingredients

• 125 ml (about 2 oranges) freshly squeezed orange juice
• 1 banana
• 2 tablespoons LSA
• 1 teaspoon honey
• 2 tablespoons BIO yoghurt
• pinch of cinnamon
• ice to blend

Method

Place everything in a blender and blend until combined and creamy.
Pour into a glass and enjoy.

Wheat free – gluten free – low GI

LUNCH – VEGGIE WRAP

WHAT’S IN IT?

Gluten free wrap
I scoured the marketplace and found the perfect organic wrap at oldtimebakery.com.au. It won’t bloat you like the usual wheat based breads.

Hummus
Loaded with fi bre and protein, this spread will help prevent digestive disorders such as constipation and irritable bowel syndrome (IBS).

Spinach
Help alkalinize the body. Contains folate and B vitamins for energy.

Carrot
High in vitamins A and C, with dietary fibre to keep you regular.

Pumpkin seeds
Bursting with fibre and minerals that can boost sex drive and help lower cholesterol.

Ingredients

• 1 gluten-free organic wrap (OLD TIME BAKERY)
• 3 tbsp hummus
• 1 cup baby spinach ½ cup grated beetroot
• 1 grated carrot
• 1 tbsp pumpkin seeds
• black pepper to taste

Method

1. Lay the wrap onto a bench and spread over the hummus.
2. Combine the spinach, carrot, beetroot, pumpkin seeds and black pepper to taste.
3. Roll it up and enjoy.
4. NB: for a little extra protein hit + omega 3 add a small tin of tuna in springwater.

Wheat free – gluten free – low GI

DINNER – ROAST VEGETABLE RATATOUILLE

WHAT’S IN IT?

Tomato
Great for cleansing the blood and eliminating toxins – high in lycopene, a powerful antioxidant that helps protect against heart disease and cancer.

Cannelini Beans
A great source of protein and cholesterol-lowering fibre. This prevents blood sugar levels from rising too rapidly after a meal, making them a good choice for those with diabetes and insulin resistance.

Pumpkin + capsicum
High in vitamins A, C, fibre, potassium and iron for hard core movers and shakers.

SERVES 4 – Ingredients

1. 1 onion, chopped
2. 500 g butternut pumpkin, cut into 4 thick wedges
3. 300 g zucchini, sliced
4. 2 red capsicum, seeds removed and cut into chunks
5. 1 tbsp olive oil
6. 800 g tomato passata or chopped peeled tomatoes
7. 400 g tin, drained cannellini beans
8. 1 stick cinnamon
9. 1 tbsp apple juice concentrate

Method

1. Preheat the oven to 180 C.
2. Combine the zucchini and capsicum and roast for 20 – 30 minutes until tender. On another tray add the pumpkin wedges and roast for 30 – 35 minutes until tender and cooked through.
3. Meanwhile, sauté the onion in a little of the olive oil until lightly golden. Add the tomato, beans, cinnamon and apple juice concentrate. Simmer over a low heat for 10 minutes until lightly reduced and thickened.
4. Remove the roasted zucchini and capsicum from the oven and fold through into the tomato based sauce.
5. To serve place a wedge of roast pumpkin into serving bowls and spoon over the ratatouille. Garnish with a little basil or parsley if you like and grind over plenty of black pepper and top with pesto.

Wheat free – gluten free – low GI

SWEET STUFF – HEALTHY CHEF ALMOND AND HONEY SHORTBREAD

WHAT’S IN IT?

Flax seed and chia
High in omega 3 – an essential fatty acid that helps stimulate the secretion of leptin, a hormone help to suppress the appetite and burn stored body fat. Essential fatty acids (EFAs) are critical for good health as the body cannot make them on its own so they must be obtained from food we eat. EFA’s also help to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis and improves mental health as the brain is 60 per cent fat and needs omega 3 to function properly.

Almonds
Are a fantastic alkaline nut, chock full of essential fats, protein, antioxidants and fi bre to help lower cholesterol and keeping you fuller for longer.

Organic cold pressed coconut oil
Is chock full of lauric acid, a medium chain triglyceride that helps to promote weight loss. The only other abundant source of lauric acid found in nature is human breast milk. MCT fats do not circulate in the bloodstream like other fats, but are sent directly to the liver where they are immediately converted into energy, just like carbohydrates. Coconut also acts as an antiviral maintaining a healthy immune system.

Manuka honey
Is an anti viral and also provides carbs for energy.

Ingredients

1. 200 G almond meal
2. pinch sea salt
3. 2 tbsp chia seed or ground linseed
4. ¼ teaspoon bicarb soda
5. ¼ cup (2 tbsp) organic cold pressed coconut oil
6. ¼ cup (2 tbsp) agave or manuka honey
7. 1 tablespoon vanilla

Method

1. Preheat your oven to 180 C.
2. Combine almond meal, ground seed, sea salt and bicarb.
3. Rub in coconut oil then add agave and vanilla. Mix until combined.
4. Add the chocolate and mix in.
5. Roll cookies into small balls the size of a walnut and place onto a baking tray lined with baking paper. Press down to flatten slightly.
6. Bake for 12 minutes and cool completely on the tray before removing. Makes 10 – 12 cookies.

Gluten free – wheat free – low GI – high protein