The Perfect Diet For A Lean Toned Body

Let’s talk about the 80/20 principle.

80% of the time, you should be eating in the way outlined below. This means focusing on whole, nutritious foods that fuel your body and support your health. The remaining 20% is your allowance for fun stuff and life’s little pleasures. This balanced approach is an awesome way to live your life, allowing you to make steady progress toward your health and fitness goals while still enjoying the occasional indulgence.

However, the problem is that most people tend to have the 80/20 ratio reversed or are simply not very good at estimating percentages, which results in their actual diet looking more like 50/50. This misalignment can make or break your progress in achieving your desired health outcomes!

It is essential to remember that the foods and drinks that fall into the 20% category are often highly palatable and significantly higher in caloric value. This means that just a little here and a little there can quickly add up, drastically altering the balance between what we might consider ‘good’ and ‘bad’ in your diet. The reality is that these choices can derail even the most dedicated efforts if not kept in check.

And yes, there is indeed a distinction between ‘good’ and ‘bad’; let’s stop pretending that all foods are created equal. Just like people, some foods can be detrimental to our health and well-being, and it’s crucial to identify these and avoid them whenever possible. Think of it as recognizing the 'bellends' of the food world—those items that do nothing but hinder our progress.

We all instinctively know which foods sit in the 20% category. These include items like booze, cookies, cakes, crisps, ready-made convenience foods, and highly processed carbohydrates such as bread, cereals, and oven fries. In short, anything that has a list of ingredients so long that you’d need a scientist to decipher it is likely a candidate for the 20% category.

So, what exactly comprises the 80%? In essence, it’s made up of foods that either grow out of the ground or that eat the stuff that grows out of the ground. These are whole foods, where the ingredient is the food itself, pure and unadulterated.

A potato is a f***ing potato! There’s no confusion here. What sets this apart from the oven fries that belong in the 20% category is the level of processing involved. The preservatives, chemicals, added salts and fats, and the overall quality of the food itself make a significant difference in how our bodies respond to these foods.

A jacket potato is a jacket potato. It isn’t pretending to be anything else; it doesn’t give a f**k about fitting into a category or being trendy. It’s just a wholesome food choice.

In every meal you prepare, the main ingredient should ideally be a source of protein. For instance, if you’re having spaghetti bolognaise, the ratio of bolognaise to spaghetti should be 80/20. Yet, most people have it the opposite way around, where their massive plate of spaghetti is topped with just a drizzle of bolognaise, akin to a sprig of parsley on the side.

I used to work with a guy we called parsley. He earned that nickname because he was utterly useless, just sitting on the edge of the plate doing nothing to contribute to the meal—much like how too much pasta can overshadow the protein in your dish.

Anyway, let’s get back on track. So, ideally, most of our plate should consist of protein, and the remainder should be filled with sources of carbohydrates that haven’t been overly processed. Think rice, sweet potatoes, couscous, and similar options. After that, feel free to fill your plate with as much variety of vegetables as you like. This not only massively benefits our gut health but also adds density to our meals, helping us feel fuller for longer and making us less likely to make poor food choices in the hours that follow.

This, ladies and gents, is pretty much all you need to know about nutrition. The rest is often just a sales pitch and people trying to sound smart on social media platforms like Instagram. Remember, simplicity is key, and sticking to the fundamentals will lead you to success in your health journey.

GmfL