My 90/10 Approach

Can you ever really have your cake and eat it too?  My answer is ‘yes’.   Plus, with the approach I recommend, you will not gain weight.  Is this sounding too good to be true?  Let’s look closer.

Meet Lisa, a client whose name has been changed for privacy: 

During a follow up virtual visit, Lisa asked, “Will I ever be able to eat cake or cookies again?”

I replied, “Of course, if you plan for it.  The reality is if you follow your healthy meal plan 90% of the time, I encourage you to indulge in your favorite foods 10% of the time.”

Lisa asked, “How do I do this without feeling like I am blowing my diet?”

I shared, “We need to embrace your meal plan as the plan that is your base, it is your constant.  It is not a diet.  Instead, you are eating to nourish your body each day with the foods that make you feel your best, keep you healthiest and support a good weight.  If we reframe how we think of this, you will begin to see that 10% of the time, you can include what you want.  For example: if you love cake I highly recommend you have a piece of your favorite cake.  Slow down, take a small fork full and savor the flavor.  Enjoy every single morsel.  No guilt.  You planned for it, you remain mindful and focused during each bite.  This is your ‘10%’. No big deal, no blowing it, just a conscious decision to have the cake and enjoy it.” 

Notice during the conversation I stated ‘favorite’ cake.  Many people buy cake with claims such as gluten free, sugar free, vegan, all natural… thinking these are healthier products. They take it home and eat huge pieces… maybe even the entire cake!  They feel it was fine because it was a gluten free, vegan, natural cake.  The cake had 110 calories per slice yet they ate so much of it… 8 servings or 880 calories!  They don’t even consider it an overindulgence because it was ‘healthy cake’.  I highly recommend you not fall for this. Instead, enjoy the real food you desire, in an appropriate quantity, it mindfully and then move on.

I also caution my clients that if you can’t have it in the house because the food literally calls you back for more then: freeze it, throw it out or give it to a friend.  If you know you can’t resist it, remove it.  Don’t tempt fate.

The 90/10 approach allows you to plan for the indulgence.  It helps my clients stick to their healthy meal plan with a realistic approach.  It yields a healthy, balanced approach. Others will remark, ‘How do you look so good and you can eat cake?’.  Your answer, “It’s my 90/10 rule.”

Like the approach? Do you want some support? Book a complimentary discovery call so I can learn more about you.

Yours in good health~
Debbie