Never count calories again! Stay slim with this 80:20 rule

Nutrition Doc Matthias Riedl: Stop counting calories! The 80:20 rule will keep you slim in the long run

If you want to lose weight in a healthy way and stay slim, nutritionist Matthias Riedl recommends a “species-appropriate diet”. It names the six most important rules – and explains the easiest way to incorporate them into your daily life.

For links on this page, FOCUS Online may receive a commission from the retailer, for example for with Mark. More information

The six rules of a “species-appropriate diet”

  1. Maximum three meals per day. Try not to eat more often – two meals would be even better. And: Extend the nocturnal meal break as much as possible.
  2. Don’t snack. One of the main causes of obesity is persistent eating. Therefore, eat as few snacks as possible. If the craving gets too great: Nuts and raw foods have only a minimal effect on blood sugar.
  3. No prohibition. Putting certain foods on the index finger only makes them more desirable. So: Everything is allowed – but in moderation.
  4. Don’t count calories. Anyone who only looks at the energy content of food takes healthy foods like flaxseed oil off the table. However, if people eat properly, they almost automatically accumulate an energy deficit. Because the interplay of vegetables, protein, and healthy fats is so filling that we simply can’t eat too much of them.
  5. Cook myself. No one can get all the nutrients we humans need from ready-made products. This is only possible with fresh products. Therefore, take the wooden spoon as often as possible.
  6. enjoy meals. If we sit at the table to eat, without distractions, it becomes a sensual experience: we register what we eat, we feel better when we are full – and thus we manage with less food. Mindfulness is just as essential to good eating habits as it is to life in general!

Free webinar: How colorectal cancer develops and how to reduce your risk

Colorectal cancer is the second leading cause of cancer death in Germany. However, it can be avoided with timely precautions. In the free FOCUS Online webinar, you will learn from Dr. Berndt Birkner, internist and gastroenterologist, how to take precautions. GET YOUR FREE TICKET HERE!

This is how you apply the nutritional rules

There is one big problem that all of my patients suffer from the same way: even though they know all about the concept of species-appropriate nutrition, they always end up getting it. the kitchen – and do everything as usual. Putting information into practice is therefore a huge obstacle. The good thing: anyone can overcome them!

And with another concept that I developed with the help of all my experience of decades of practical nutritional therapy in accordance with ongoing studies: the principle 20:80. This means that 80% of the previous diet can remain, only the remaining 20% ​​has to change – depending on what type of nutrition you are.

If you use this program to incorporate species-appropriate eating into your daily life, you’ll never have to worry about whether you can truly lose weight and stay lean again. You will be!

Booking advice (announcement)

“The Ultimate Slimming Code” by Matthias Riedl, published by GU-Verlag

Lose weight permanently in four steps

Four steps are enough:

Step 1: In-Depth Troubleshooting in a Journal Each of us eats differently – so our unfavorable eating habits and food preferences are also individually different. In order to fix these errors, we must first track them down. A nutrition diary helps here: write down exactly what you eat, drink and in what situations you do it over a four-week period. Important: Be really honest and consistent. After all, only a comprehensive food diary will give you the insightful look at your eating habits, which is necessary to be able to make lasting changes to what’s important.

About the Author

Matthias Riedl is a nutritionist, diabetologist and medical director of medicum Hamburg, Germany’s largest specialist practice for nutritional medicine. As a board member of the Association of German Nutritionists (BDEM), he is committed to education on the subject of nutrition. Above all, he wants to support people who are no longer helped by conventional medicine. Here you can read an excerpt from his book “The Ultimate Slimming Code”.

2nd step: Identifying and weighting the most important nutritional errors Did you carefully keep your food diary for four weeks? Excellent! Now try to identify the worst weight-spiking mistakes: habits and preferences that go completely against the rules of a human diet. Most of my patients recognize about six to eight problematic patterns, with these being particularly common:

  • Vegetable consumption is too low.
  • Sugar consumption far exceeds the 25 grams allowed per day.
  • The proportion of isolated or refined carbohydrates in the diet is too high and the proportion of whole grains is too low.
  • The meals contain too little protein.
  • Finished products and fast food often end up on the plate.
  • There are practically no legumes on the menu.
  • The consumption of meat and sausages is clearly too high.
  • There is far too little precious oil on the table.
  • Fluid intake is too low.

Once you have a list of your personal bad habits, choose two to tackle first. These should be the patterns you think are the easiest to change. Many of my patients then decide to eat more vegetables – and save on refined carbohydrates.

Lent has begun: which method is right for you?

Step 3: Derive healthy mini-habits The principle behind any successful diet change – I can’t stress this enough – is: “Take it easy!” »

So start slowly, little by little. However, since most of us find it difficult to accept this standard, allow me a brief digression to explain why this is so. Trying to turn your diet 180 degrees overwhelms your brain. Because habits are so stable because automated actions use less energy on our upper body – and allow it to function more efficiently.

If we weren’t making a salami roll in the morning like it was remote controlled, but were constantly going through all the breakfast options in our head, we would not only have a time problem, but it would also give our brain an energy crisis. This is why our brain goes on strike when we try to change too many things at once – and will do anything to get us back on the path of old habits. Sometimes behavioral addictions are also involved.

Learn more about food

However, such conflict between mind and body does not occur if we take diet change slowly. Patience is actually the prerequisite for lasting customer success. So for each of the two mistakes you want to eliminate first, find two healthy mini-habits to help you along the way.

The following applies again: Choose behaviors that you are very likely to be able to practice without torment. And first leave untouched those preferences that are particularly important to you and therefore part of your identity. For example, if you like pasta and are now planning to eliminate all white flour pasta from your diet, you will abandon this plan at the first opportunity – and stop the diet change.

My practical experience shows that most patients find it easy to change their breakfast. For example, if you plan to reduce your daily carbohydrate intake and eat more vegetables, you can do this with a suitable breakfast – for example with a power quark, like the one I usually eat: I mix 150 grams of light quark protein with two tablespoons of oatmeal and 100 grams of berries – and finally add a tablespoon of flaxseed oil. If you now eat a piece of raw food, for example a large carrot or four radishes and a tomato, then you have literally eaten two new healthy habits at the same time! You don’t like the quark? Then try scrambled eggs and a small piece of wholemeal bread with cream cheese and fresh sprouts instead of the salami bread.

I guarantee that if you spend an hour or two thinking about healthy mini-habits based on the concept of species-appropriate eating, you’ll find many that are just as enjoyable as the old ones, but far better for you. your figure and your health. are.

Once you’ve automated the first new habits so you don’t have to think about them again – usually after about a month – think about two more. Once these have also been internalized, tackle the next two – until you have corrected your errors identified in step 2! If so, move on to the next set of unfavorable eating habits – and resume healthy mini-habits… You see: Changing your diet is a long-term project, but where you have total control – and you don’t have to do without your favorite dishes. You decide what to change and how to do it!

Step 4: Focus on foods that fill you up when you adopt new habits When you start to change your diet, you must always keep one thing in mind – in everything you do: only those who are full can follow a suitable diet. Therefore, always shape your new habits around the healthiest fillers. Among the macronutrients it is protein, among the micronutrients it is fiber. In addition, all types of vegetables are among the absolute slimming foods – just like valuable fats. You should use these puzzle pieces to create your new habits.

Research knows that if you combine all of the above, you’ll feel fuller faster, stay out longer, and lose weight more easily. Not counting a single calorie.

Our guide shows you 12 facts about losing weight, how to achieve your desired weight without dieting and how to stick to the diet.

Soft dough and fruity filling: try this delicious apple pie

You may also be interested in the subject of health: