Ever hear of the 80/20 rule? Most people have when it comes to nutrition. It’s a pretty simple concept. 80% of your nutrition should be “clean and healthy” and 20% can been a “treat”.
Want to get lean? If that is the case then you really should follow more of a 90/10 rule.
A simple way to look at it is 9 items should be low calorie, single or close to single ingredient items and 1 out of 10 can be whatever you want.
1) Spinach
2) Broccoli
3) Lean meat of choice (steak, chicken, turkey, etc)
4) Potatoes
5) Oranges
6) Blueberries
7) Oatmeal
8) Quinoa
9) Raspberries
10) Ice Cream
Your meals should be about the same. For every 10 meals, 9 should be pretty simple, “clean”, “healthy”, and correct ratios for your macro needs. Then one meal every 10 can be whatever you want!
Figure you eat 4 meals a day, that means every 3rd day you can have a whatever you want meal, within reason. This rule does not work if you’re eating something super high calorie, like a whole pizza or something. Eating like this will ensure you get and stay lean and still keep your cravings at bay since every third day you can have a small meal of whatever you want.
Any questions about this protocol? Want to learn more about your macro needs? Please reach out to me at jtabtraining@gmail.com .