So you've cut out the harmful foods, the processed carbohydrates, sugars, and bad fats, and you've maximized a nutrient dense proteins, fats and non starchy vegetables. In this video, I'm going to talk to you about how you can achieve real balance in your diet to keep it sustainable. A reminder of what your overall aim is, most of what you eat during the week is going to be composed of healthy protein in particular, animal protein, no starchy vegetables, added healthy fats, and you need to minimize the carbs. But how do we do this and keep it sustainable? We're not aiming for perfection. What we're aiming for is consistency and sustainability, which does require some work, but we have to be realistic.

In an ideal world where you eat three meals a day, seven days a week, you would want all of these meals to be nutrient dense, low in bad nutrients low in bad carbohydrates, bad fats. However, even if you manage to ensure 80% of what you eat is nutrient dense and low carb. You will succeed in losing weight. Keeping Up and optimizing your health. This is known as the 8020. Rule 80% of what you eat is good, and ideally less than 20%.

But after 20% can be not as good, more nutrient poor and you can still succeed in optimizing your health. It doesn't work when you follow a standard carb though the Western diet, because even so called healthy foods are nutrient polar pasta, jacket, potatoes and sandwiches. And if you add these to the treat such as fries, breads, and cakes, you can choose the stimulating insulin is stimulating your liver, you're not nourishing your body. So how can we apply the 8020 rule to continue to maximize nutrient dense foods? Well, I'm going to give you three ways. Number one, find healthier treats and ways when you want to treat yourself.

You can explore variations to unhealthy treats. For example, if you feel like a cheeseburger, try abundance cheeseburger without ketchup. So you're minimizing the credit possible. If you want something sweet, then explore your gut basis. keto desserts, sweet green smoothies. And if you feel like potato fries or chips and explore illumi, fries, zucchini fries, kale chips, nuts, other ways that we're enjoying these treats you need to expand your mind.

However, if you do want to treat and have smaller portions of the treats if possible, cheap foods are tasty for example chocolate cake. Don't deny yourself completely have a smaller portion and don't get hungry eat more of the good foods. In addition to this treat, don't just stuff yourself with just cake with just biscuits or any other sweet or coffee treat. Number three mix good foods and cheat foods. The best way fill your plate with nutrient dense foods and ag assigned to achieve food. For example, if you're eating out at mainly protein and vegetables and add a small side of fries, dessert, garlic bread, maybe you can share it with somebody.

The next best option have mainly cheap foods with a side of a good food eg restaurants pasta with some veggies or meat and obviously these best option is to have a full cheat meal. Just pizza with fries Fortunately quote, for example, very bad option that should be infrequent. Most of the time it should be a mixture of good foods and bad foods if you're treating yourself and obviously most of what you eat should be nutrient dense foods. Okay in the next video, we're going to talk about how you take control of Wi Fi by cooking your own food.