Deviation Penalties - Why is this a bad thing?
Dietary restrictions and no effective compromise, but only for a short time. More and more experts point out that applying sanctions in case of deviation from the system does not lead to the expected results. Why is this wrong? What is the best way to stick to your current diet?
Penalties in case of deviation from the system. all or nothing
At the beginning of their journey with healthy eating and weight loss, many people are very selective about the diet they follow. Respecting meal times, regular physical activity, hydration and accurately counting calories consumed - only good discipline can achieve the desired results and change previous eating habits. Nobody claimed it was easy. Willpower and self-sacrifice play a very important role here.
At some point, taking a structured approach to your diet can start to override common sense. Overthinking your diet is not good for your body. Excessive focus and excessive analysis of the possibility of eating something different from the current diet can lead to a number of problems, for example social withdrawal, excessive stress, feeling restless, as well as reduced well-being.
We must not forget that we are human and that eating is fun. Deviations in the diet should not be punished. Having a favorite occasional meal, in the form of a night out with friends, a home-cooked dinner while visiting family, or a favorite dessert after a tiring week, certainly won't ruin the results you've achieved so far. It is important to remember that diet is for us, not with diet - otherwise we become slaves to our own habits, which, despite good intentions, become as destructive as unhealthy eating habits.
Penalties in case of deviation from the system. The 80/20 Rule - A recipe for success?
More and more nutritionists and healthy eating experts are indicating that the best results are achieved with the 80/20 diet. what does that mean ? As you can easily guess, this is the percentage of participation in the plan:
- 80% of the time we try to eat healthy, balanced and complete meals.
- 20% of the time can be devoted to "wrong" pleasures with a good conscience.
The above principle can be applied according to individual needs and can be applied, for example, to an entire month. However, it must be remembered that the above pleasures should be consumed appropriately and should not be taken daily. Thanks to this system, it will be much easier to find yourself in a situation that includes a date, a wedding or a family reunion.
What makes the 80/20 rule effective? First, the lack of self-control and self-imposed restrictions. Many people suggest that practicing this style of eating makes you forget the fact that you are "on a diet." There is no better evidence for the effectiveness of this method in learning a new dietary pattern.