You are what you eat so why not eat the healthiest most nutritious food. The 90/10 rule is a staple of a healthy lifestyle and longevity. If you are unfamiliar with this saying, 90% of the time you are aiming to eat whole foods (not processed) and 10% of the time you can have what you like. Building up your body using this rule over a period of months and years will help you gradually achieve the body you dream of but more importantly improve your health, longevity and significantly reduce the risk of many diseases. This blog is not designed to tell you how much to eat or when to eat, just what to eat and what to avoid to burn your belly fat!
Protein
Most individuals who are overweight consume far too many carbohydrates, eating more protein will help “fill up” the individual and reduce carb intake. How many times in your life have you had a chicken breast or steak and an hour later decided to cook another one? Whereas eating some fast or even slow absorbing carb, like bread, grains, cereal, chips, rice, can leave you feeling hungry and in an hour you are back consuming more carbs.
Increase your protein intake, try and purchase organic, grass fed red meats, free range chicken/turkey, and fresh fish. Keeping your protein as clean as possible with no added hormones will help your body function efficiently and lose that stubborn belly fat. If you are vegan or vegetarian great sources of protein are lentils, beans, pea protein, tempeh, soybeans, tofu, pumpkin seeds, chia seeds, seeds, nuts, quinoa, and farro. It shield be noted that many of these vegan options contains high levels of carbohydrate too so this needs to be considered when choosing the quantity of food.
90% High Quality Protein | 10% Low Quality Processed Protein |
Grass fed beef Free range chicken Free range eggs Fresh fish Lamb Turkey Milk based products (whey) Almonds, pistachios, cashews, walnuts, brazil nuts Hemp seeds, sunflower seeds, chia seeds, pumpkin seeds, flax seeds | Burgers Pizza Hot Dogs Fried and battered fish Fried chicken Fast food cooked in sauces such as curries and stir fry's |
Fats
In layman terms avoid man made fats (transfats) and limit the amount of animal fats (saturated fats) consumed. Healthy fats are mono and poly unsaturated fats that are essential for micronutrient absorption in the gut, brain development and good cholesterol. Applying the 90/10 rule here ensures we are eating mainly natural unsaturated fats and a smaller amount of animal fats avoiding trans fats all together. Omega 3’s and omega 6’s (polyunsaturated) are essential fats that the body requires from external sources that help reduce bad cholesterol and reduce risk of heart disease and stroke. Omega 3’s (ALA, EPA, DHA) have an anti-inflammatory response in the body when compared to omega-6 fatty acids which can be pro-inflammatory. In the western diet far too many omega 6’s are being consumed and not enough omega 3’s. The ideal ratio should be between 2:1 to 4:1 Omega 3’s to 6’s. So go easy on the cooking oils and try and increase your fish/oil, flaxseed, and chia seed intake to keep inflammation to a minimum.
Unsaturated | Saturated | Trans |
Fish Avocado Nuts Seeds Oils | Animal fats Cheese Creams Yoghurt Red Meats Poultry | Fried Foods Cakes Biscuits/Cookies Pizza Pastries Burgers Ice Creams |
Carbohydrate
Refined carbs are your worst enemy. They are low in fibre, and highly processed and have a high GI. They will cause a rapid spike in blood sugar which over time will lead to insulin resistance and pre diabetic conditions. Natural whole carbs are your friend, although these too can have a similar effect on blood sugar, quality and quantity are key. Whole carbs can be high in fibre, contain adequate vitamins and minerals, high in antioxidants, and minimally processed. The quantity is key with carbs as they are the least satiating and easiest to overeat. It should be remembered that any excess carbs consumed will be converted into fats if glycogen (carbs stored in muscle and liver) stores are full. Choosing low glycemic index foods over high glycemic index foods will help prevent the body from developing a resistance to insulin overtime.
Whole Carbs (90%) | Refined Carbs (10%) |
Fruits Leafy Greens & Vegetables Starchy Vegetables Whole grains (brown rice, quinoa) Corn Lentils, Beans, Chickpeas | Candy Soda Pastries Cereals White breads White rice White flour pasta |
Vitamins and Minerals
It should be acknowledged that if in a caloric deficit it is likely to develop micro nutrient deficiencies due to the overall consumption of food being less. This can be counterbalanced by increasing intake of vegetables and fruits (organic are better as higher ratio of micronutrients).
A general rule is for every 500kcal deficit an additional 1 cup of fruits and 1 cup of vegetables be included to ensure adequate micronutrient intake is maintained. This is why it is common people will begin to feel run down and weak after staying in a caloric deficit for extended periods of time. Keeping the caloric deficit consistent and maintaining your vitamins and minerals through whole foods like fruits and vegetables will ensure your immune system remains strong and your body continues to adapt to training. Use supplements if you cant find quality sources of fruits and vegetables.
Fluids
Drink water. You don't need anything else. So many calories are consumed in excess which could easily be avoided. Alcohol, shakes, juices, sodas can all be avoided once you consciously associate them with your goals. Simply switching to water and one or two (max) teas or coffees will reduce overall calorie consumption and help reduce that stubborn belly fat. Alcohol is a huge one, as 1g of alcohol has 7 calories, which is more than proteins and carbs, and considering most alcoholic beverages are a mixture of carbs and alcohol you can see how easily the calories add up. Not to mention the other adverse effects it has on your body, such as the hangover, dehydration, poor food choices the following day, and fatigue which can lead to poorer quality workouts or even skipping workouts all together. At the end of the day drink water regularly and if needed add some vitamins and mineral supplements to it if required.
Eating whole foods is the key to creating healthy habits and burning away your belly fat. Making change to your lifestyle (and what you are made of) can be a frustrating and challenging journey but following the 90/10 rule or even an 80/20 can help slowly change unhealthy habits to healthy. The important part is remaining patient and being consistent with it. It doesn't matter if you have an unhealthy week or two, don't completely abandon your goals and step back and look at the bigger picture. Your belly fat will slowly be burnt away and your new body will start to take form. Embrace the challenge, discard the bad food from your pantry, and start eating quality whole foods and building up the body you dream of today!
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