Raise your hand if you “started over” today.
Okay, let's be real. How many of us have been there? Monday through Friday, you're a picture of health.
Kale salads for lunch, chicken and broccoli for dinner, feeling like a fitness guru!
Then… Friday night hits. Pizza. Ice cream. Maybe a few (okay, a lot) of those chips you swore off. Sound familiar?
You're stuck in that "all or nothing" cycle, where "good" weekdays are followed by "bad" weekends. And honestly, it's exhausting! You're not alone, and there's a better way.
The "Ground, Plant, Face" Rule (and Why It Matters)
Think of it like this: the closer your food is to its natural state, the better it is for you. We call this the "ground, plant, face" rule.
Ground: Think root veggies like sweet potatoes, carrots.
Plant: Think leafy greens, berries, apples.
Face: Think lean protein like chicken, fish, eggs.
These whole foods are packed with nutrients, keep you full, and help you reach your goals. But what about those other foods?
The Processing Puzzle: It's Not Black and White
We've all heard "processed food is bad." But it's not that simple. Let's break it down:
Unprocessed/Minimally Processed: These are the superstars! Think a fresh strawberry, a head of broccoli, a raw chicken breast. Basically, food in its natural or near-natural state.
Processed Ingredients: These are things like canned tomatoes, frozen peas, olive oil, honey. They're processed for convenience, but still retain a lot of their nutritional value. Like canned diced tomatoes for your pasta sauce.
Processed Foods: Now we're getting into things like pasta sauce from a jar, breakfast cereal, or even strawberry jam. They combine processed ingredients with things like sugar, salt, and additives. That jam is still made from strawberries, but has extra sugar.
Ultra-Processed Foods: These are the ones we want to limit. Chips, cookies, frozen dinners, and yes, strawberry Pop-Tarts. They're made from extracted food substances and lots of artificial stuff.
Think of it like this:
A strawberry is amazing.
Strawberry jam is okay, but has added sugar.
A strawberry Pop-Tart? That's way down the processing line.
The 80/20 (or 80/2000) Rule: Sanity Saver!
Here's the secret: you don't have to be perfect!
Instead of complete deprivation, try this:
Daily: If your calorie goal is 2,000, aim for 1,600 calories from whole, minimally processed foods. That leaves you 400 calories for those "fun" foods.
Weekly: If your calorie goal is 14,000 per week, 11,200 from whole foods and 2,800 from those fun foods.
This way, you can enjoy your favorite treats without feeling guilty or derailing your progress.
Why Deprivation Backfires
Think of it like this, you love chocolate. If you tell yourself you can never have chocolate again, what's going to happen? You're going to crave it like crazy! And when you finally "give in," you'll probably eat way more than you would have otherwise.
Bottom line:
Focus on whole foods.
Understand the levels of processing.
Give yourself permission to enjoy your favorite treats in moderation.
Don't deprive yourself.
Small changes over time, will have a huge impact.
You got this! And if you need a little help sorting it all out, I'm here for you!