80/20 food lists – Lose For Life

80/20 food guide

FOOD GROUPS THAT 80% OF YOUR FOOD CONSUMPTION SHOULD CONSIST OF-

GROUP A- VEGETABLES AND FRUIT

Fruits and vegetables are beneficial for weight loss due to their low calorie density, high fiber content, and nutrient richness. They help you feel full on fewer calories, which can lead to a calorie deficit and subsequent weight loss.

GROUP A- Vegetables	-
-	-
Apples	Apricot
Aubergine	Beansprouts
Beetroot	Blackberries
Blueberries	Bok choy
Broccoli	Brussel sprouts
Cabbage	Cauliflower
Celery	Cherries
Clementines	Courgettes
Cucumber	Dates
Dragon fruit	Fennel
Figs	Garden peas
Guava	Grapefruit
Green beans	Kale
Kiwi	Lambs lettuce
Leeks	Lemons
Lettuce	Limes
Lychees	Mango
Melon	Mushrooms
Mushy peas	Olives
Onions	Oranges
Papaya	Passion fruit
Peaches	Pears
Peppers	Persimmon
Petit pois	Pineapple
Pomegranate	Radishes
Raisins	Raspberries
Runner beans	Satsumas
Spring greens	Spring onions
Spinach	Strawberries
Starfruit	Sultanas
Tangerines	Tomatoes
Water chestnuts	Watercress
Zuccini

GROUP B- PROTEIN

Protein is beneficial for weight loss and hormone balance due to its impact on satiety, metabolism, and hormone regulation. It can help you feel fuller, reduce calorie intake, and potentially increase calorie burning, while also influencing hormones related to hunger and fullness.

GROUP B- Protein	-
-	-
Beans	Chicken
Cottage cheese	Edamame
Eggs	Extra light Philadelphia
Fish	Grains (including lentils)
Greek yogurt	High protein Shakes/drinks
High protein Yogurts	Lean bacon
Lean mince (all varieties including mince)	Nuts (all varieties)
Pea protein meat substitutes	Pork
Raw nut bars	Seeds (all varieties)
Soya products	Stuffing balls (meat and plant based)
Tofu (all varieties)	Turkey (including turkey bacon and sausages)
Whey protein powder (including clear)

GROUP B- COMPLEX CARBS

While protein is crucial for weight loss due to its impact on satiety and metabolism, carbohydrates also play a vital role. Carbohydrates, particularly those from whole grains, fruits, and vegetables, provide energy and fiber, which can help with weight management

GROUP c-carbs	-
-	-
Wholegrain Bagel	Bananas
Wholegrain x 2 slices	Wholegrain bread roll
Butternut squash	Cereal (preferably whole grain)
Corn on the cob	Crackers Including rice crackers)
Flour (preferably whole grain)	Noodles (preferably fresh)
Parsnips	Wholegrain Pasta
Wholegrain pitta bread (1 x large)	Plantain
Potatoes	Quinoa
Wholegrain rice	Rolled oats
Sweetcorn	Sweet potato
Wholegrain wrap or flatbread x 1

GROUP D- DAIRY

Protein-rich foods, such as milk, can help you lose weight by enhancing your metabolism and making you feel fuller after meals, resulting in a reduced daily calorie consumption . In addition, consuming milk after a workout promotes muscular growth and a healthier body composition

GROUP d- dairy	-
-	-
Almond Milk	Almond yogurts
Butter	Cheddar
Coconut milk	Cows milk
Butternut squash	Cereal (preferably whole grain)
Corn on the cob	Crackers Including rice crackers)
Cream	Cream cheeses (such as Philadelphia)
Coconut milk	Feta
Hallumi	Kefir (milk & yogurts)
Margarine	Mozarella
Protein puddings (including ice cream)	Soft cheeses (such as brie/camembert)
Smoked cheeses	Sour cream
Vegan butters	Vegan cheeses
Vegan yogurts	Yogurts

GROUP E- HEALTHY FATS

Healthy fats can aid weight loss by promoting feelings of fullness, which can help reduce overall calorie intake. They also help regulate blood sugar levels, preventing hunger and cravings associated with spikes and dips in glucose. Additionally, certain healthy fats can improve metabolism and support gut health, both of which can contribute to weight management.

GROUP e- healthy fats	-
-	-
Avocado	Avocado oil
Dark chocolate	Extra virgin olive oil
Hemp (seeds and powder)	Hummus
Nut butters	Rapeseed oils
Sardines	Tahini

SNACK OPTIONS

Snacking can be beneficial for weight loss when done with healthy, portion-controlled choices that fit into a balanced diet. Snacking can help prevent overeating at meals by managing hunger and providing sustained energy throughout the day.

snack options	-
-	-
Almonds (x 6)	Apple and peanut butter (1 tablespoon)
Apple and date caramel (1 tablespoon)	Babybel cheese
Beef jerky (1 small bag)	Dark chocolate brazils x 3
Dark chocolate (4 x squares)	Egg may lettuce wraps
Fibre one bar	Fruit pot (small)
Jalapeño chicken/plant chicken popper lettuce wraps	Hummus and veg ( 4 tbsp)
Lentil crisps (small bag)	Rice crackers (small bag)
Stringy cheese	Tuna mayo lettuce wraps

HERBS AND SPICES

Herbs and spices can often be beneficial to weight loss by boosting your metabolism, enhanced fat burning and some also have anti-inflammatory properties too. Chilli peppers are especially beneficial as they contain capsaicin which can raise your body temperature and increase calorie expenditure. Some spices may also influence appetite-regulating hormones. Additionally, spices can enhance the flavor of food, potentially reducing the need for added salt and sugar, which can contribute to weight gain. You can use herbs and spices freely. See below the best herbs/spices for weight loss-

herbs/spices	-
-	-
Cayenne Pepper	Cinnamon
Ginger	Turmeric
Cumin	Black pepper
Fenugreek	Cardamom
Chilli flakes	Oregano
Mustard	Green Coffee Bean Extract

CONDIMENTS

Certain condiments can be beneficial for weight loss when incorporated into a balanced diet, while others should be used in moderation due to their high calorie or sugar content. Low-calorie options like mustard, salsa, and hot sauce can add flavor without significantly impacting calorie intake. Conversely, high-calorie condiments such as mayonnaise and certain salad dressings should be used sparingly.
The most beneficial condiments to weight loss-

condiments	-
-	-
Mustard	Salsa
Hot sauce	Balsamic vinegar
Reduced sodium soy sauce	Hummus
Guacamole	Pesto

ALCOHOL

The truth about alcohol and long-term weight loss.

I often get asked if you can still drink alcohol and lose wight weight loss, and the answer to that is the it is the same as your nutrition, if it is balanced then yes you can, however, like processed foods, the quantity and consistency of your alcohol consumption will be the determining factor.

But I believe that your weight loss journey should fit into your life, and not take over your life. So if you’re like me, and you enjoy a cheeky glass of fizz on occassion, then depriving yourself of that will only lead to binging as a result of depriving yourself, but taking these things into consideration may help you to manage your consumption effectively-

* Fat burning: Alcohol slows down your fat burning systems. The body considers alcohol a toxin/waste, therefore when someone drinks, it metabolizes it, and other nutrients such as fat will be pushed aside. In Layman’s terms- your body cannot metabolize alcohol and fat at the same time, and your body will ALWAYS prioritise metabolizing the alcohol first. This means that alcohol can shut down your fat burning systems for up to 36 hours (depending on the amount you have had). So technically, for around a day and a half your body stops burning fat.

* Self- control: Alcohol lowers your inhibitions. It slows down the central nervous system, and this leads to feeling relaxed (and sometimes a little too relaxed). You no longer care so much about the journey that you are on, and begin to make different choices that contradict your goal. I know back in the day I had been known to order a large cheesy chips after a night on Prosecco (even though I had started the night full of goal motivation) because my self-control had slipped away.

* Depressogenic: While alcohol may initially provide a temporary sense of relaxation or euphoria, it can disrupt brain chemistry, leading to increased feelings of depression and anxiety, especially with regular or heavy drinking. Most people find that the day after drinking, they crave junk food, or lots of carbs. And struggle with feeling low, emotional, and fatigued. This can cause lots of unhealthy, and unwanted circumstances.

* Disrupted Sleep: Alcohol can disrupt sleep patterns, which can negatively affect hormones related to appetite and weight management.

* Impact on Liver Function: Excessive alcohol consumption can damage the liver, impacting metabolism and potentially hindering weight loss.

* Empty calories: Alcohol can hinder weight loss due to its high calorie content and its impact on metabolism.

Alcohol provides “empty calories” that do not contribute to any of your nutritional needs, and those calories are easily converted to fat.

Now whilst calorie counting is not a tool that can be easily implemented into a daily consistent routine for most, it is still beneficial to be informed about the calorie contents of alcohol to make mindful choices.

Here is an example of the content of some popular drinks-

POPULAR DRINKS	-
-	-
Vodka- One shot contains 97 calories (0 gram carbs, 0 gram sugar)
Whiskey, bourbon, and scotch- One shot contains 105 calories (0.03 grams of carbs per ounce, 0.03 grams of sugar per ounce)
Rum- One shot contains 97 calories (0 gram carbs, 0 gram sugar)
Gin- One shot contains 110 calories (0 gram carbs, 0 gram sugar)
Tequila- One shot contains 105 calories (0 gram carbs, 0 gram sugar)
Champagne/Prosecco- One 4-ounce glass contains 90 calories (3 grams carbs, 1 gram sugar)
Wine- One 5-ounce glass of wine contains 123 calories (4 grams carbs, 1 gram sugar)
Beer- One 12-ounce bottle contains 153 calories (13 grams carbs, 0 gram sugar)
Baileys- One shot contains 147 calories (11 grams carbs, 9 grams sugar)

WATER

Drinking water can support weight loss by helping to manage appetite, boosting metabolism, and reducing overall calorie intake. Drinking water can also stimulate your body to break down fat without raising your blood sugar or insulin, which may also support weight loss.

IMPORTANT INFORMATION-

It is important to recognise that this a guide and not a diet plan. The purpose of it design is for you to make guided choices that work FOR YOU.

Each person can adapt and use this guide to achieve your results.

It can take a while for this to become fully integrated into your life, so please give yourself time.

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