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    An interview with India’s first certified Pilates instructor, Yasmin Karachiwala

    After training her first celebrity client, the Bollywood actress, Kareena Kapoor in 2006, Yasmin Karachiwala has made a mark for herself in the fitness industry.
    As a personal fitness instructor for all the big names in Bollywood such as Deepika Padukone, Ali Bhatt, Hrithik Roshan and more.
    Known to always prioritise her wellness routine, even while travelling, Karachiwala always emphasises on the transformative power of healing through exercise by practicing consistency and a strict regimen after first visiting the gym at the age of 18 years old.
    By bringing her love for Pilates to Dubai, her niece and her husband launched the PAD Fitness six years ago. Situated in the heart of Dubai in Onyx Tower 1, this fitness studio has revamped the workout game in Dubai with various classes such contemporary dance, Pilates dance, wedding choreography and more.
    To see her journey as an instructor, Emirates Woman sat down to chat with her and understand how it all began.

    Talk us through your career.
    When I was younger, I was a tomboyish, free-spirited young girl flitting through life aimlessly when fate intervened, starting my journey on a fitness pathway that I had never envisaged for myself. My best friend Namrata enrolled me in an aerobics class at the gym, and I assumed it would be really easy. To my utter shock, I made it to being “the worst student in the class.” But I worked really hard and ended up being the “best student.” So much so, that one day my instructor asked me to take the class as she was sick, and that was my turning point. I fell in love with teaching. So I attained my fitness certification from India, and started teaching aerobics and weight training, but I knew I was missing something. That’s when I found Pilates. I travelled to the US and was the first certified Pilates instructor in India. From there, I got my first celebrity client, Karena Kapoor and there was no looking back from there. Today, I’ve been teaching Pilates for over 20 years and I am a teacher trainer with a goal to get everyone in the world to try Pilates at least once.
    How do you begin your morning routine?
    My morning routine begins with meditation, followed by my Butter Coffee. I spend time with my husband and kids as they eat breakfast, and play with my little dog Enzo, who has all of our hearts. And then I head to the gym to train my clients.
    You always manage to incorporate fitness into your routine while travelling – how do you stay disciplined?
    If anything is a priority for you in life, you will make time for it. We make time for our kids, for our holidays, for our meals, right? Similarly, at least 30 minutes of movement a day is a non-negotiable for me, so I always plan my days around it. If we’re starting early on a holiday, I will ensure I’ve done my steps by going for a walk or to the gym in the evening.

    How has it been to break the stigma for men who’ve now incorporated pilates into their fitness journey?
    It feels good when men start to wince and scream when they’re on the reformer because they’ve started to use muscles they’ve never used before! Once a man tries Pilates, I can guarantee they will stand corrected about it being an exercise form only for women.
    Diet is an important part of any fitness routine; tell us about your overall diet?
    I eat what I feel like it, but I have certain rules. I stay away from gluten, and I completely avoid sugar. Sugar is like poison for our bodies, and I never take my body for granted. I love my meats, fish, and grilled vegetables. It’s funny because it sounds boring, but whenever my nieces come home to eat, they always want to eat my food instead of the food that’s made for everyone; it’s really yummy.
    You’ve always trained a host of Bollywood celebrities – name a few and how did your journey with them begin?
    My journey began when Kareena Kapoor started training with me way back in 2006. She really transformed for a song she was doing back then, and then word spread, and today I regularly train Katrina Kaif, Alia Bhatt, Deepika Padukone and Sophie Choudry. I’ve also trained Hardik Pandya and Hrithik Roshan, both of whom are Pilates fans!
    The PAD Dubai celebrates five years since its launch. What are the key workouts offered at the studio?
    Yes indeed, and I am so proud of my niece Shaazia and her husband Abbas. They have really built a community that is thriving and pushes one another to stay fit. What’s unique about the studio is that they offer both Pilates and Dance classes. In Pilates they offer Private, Group and rehabilitation Pilates, and in Dance they offer Bollywood, Bollyfit, Bhangra, Jazz and Ballet. They also specialise in wedding sangeet choreography and corporate wellness sessions.

    How has the fitness industry evolved since you first started?
    The fitness industry has transformed! When I started 30 years ago, people barely understood the importance of health and fitness, it was a struggle to find clients and an even bigger struggle to find a training institute to get trained properly. Today, especially after COVID people have realized the importance of health and wellbeing, they are seeking out good fitness professionals to guide them and walk the through their issues. In addition, you now see a gym or a Pilates studio on every street! That to me is a really positive sign. And it’s trending upwards.
    With a busy schedule and always being on the go – how do you unwind on a daily basis?
    My workout time, family time, and dog time are my unwinding times.
    What’s the biggest myth you’ve seen when it comes to exercising?
    That you need to have an hour every day to workout. In my new book that releases next month, called The Perfect 10, I show you that 10 minutes a day is more than enough to stay healthy. This may not be enough to achieve your goals, but it is enough to stay fit.

    As celebrities are always on the move, how do you manage to maintain their fitness levels?
    Most of the celebrities are very conscious of their own fitness regimens, so it’s not very hard to keep them accountable. Either I travel with them, or I give them a workout schedule for while they’re away. And we always manage to keep them looking amazing!
    Many people believe in calorie counting – what are your thoughts on this?
    I believe in eating healthy. Don’t eat food out of a packet, eat local produce made fresh, and if you are counting, count the right amount of protein, good fats and fibre. All calories are not the same, don’t just count calories, fuel your body with good nutrition.
    What’s next for you?
    We already have our presence in India, Dubai and Dhaka (Bangaldesh), and now we want to expand more internationally, both in the Middle East region as well as beyond.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied  More

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    19 of the most Instagrammable restaurants to visit in Dubai

    Life

    by Sarah Joseph
    2 hours ago

    VIEW GALLERY/ 19 IMAGES
    Dubai’s burgeoning food scene is growing by the day.
    With unique offerings and an endless array of food and beverage options, these quaint cafés offer a space for like-minded individuals to connect or enjoy some alone time with a book.
    Known for its aesthetic interiors and artisanal coffee culture, each creative space allows a quick escape from any mundane routine.
    If you’re looking for a midweek refresh or a co-working environment to inspire you, we’ve compiled some of the most inspiring and Instagrammable spaces for your next visit.
    For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature image: Instagram @portrayingmystyle_ More

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    20 self-care and wellness must-haves for modern mindulfness

    Life

    by Camille Macawili
    31 mins ago

    Summer is about to end and before we go back to the hustle and bustle of our daily lives, why not savour in the slow sunny afternoons and indulge in three more weeks of pampering?
    These everyone seems to be living for the Gram and taking some time out for yourself seems nearly impossible.

    The good news is that there is no singular self-care method that works for everyone. For a few, it can simply mean lighting incense sticks to ground  themselves. For others, it takes 5-minute journaling to clear your mind – all you have to do is carve out a few minutes of your time.
    Whatever you need, Emirates Woman have culled in cult-favorites from the internet that will help achieve inner calm before the storm.
    Tap the gallery to scroll through 20 of the best mood-boosting must-haves for your self-care and wellness rituals:

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @kendalljenner More

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    22 self-care and wellness must-haves for modern mindulfness

    Life

    by Camille Macawili
    5 hours ago

    Summer is about to end and before we go back to the hustle and bustle of our daily lives, why not savour in the slow sunny afternoons and indulge in three more weeks of pampering?
    These days everyone seems to be living for the Gram and taking some time out for yourself seems nearly impossible.

    The good news is that there is no singular self-care method that works for everyone. For a few, it can simply mean lighting incense sticks to ground  themselves. For others, it takes 5-minute journaling to clear your mind – all you have to do is carve out a few minutes of your time.
    Whatever you need, Emirates Woman have culled in cult-favorites from the internet that will help achieve inner calm before the storm.
    Tap the gallery to scroll through 22 of the best mood-boosting must-haves for your self-care and wellness rituals:

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @kendalljenner More

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    Experience unparalleled luxury with a summer spacation at Palazzo versace Dubai

    Life

    by Team Emirates Woman
    3 hours ago

    IN PARTNERSHIP: Escape to the heart of Dubai’s opulence and luxury at The SPA in Palazzo Versace Dubai, where an exclusive and rejuvenating spacation awaits you this summer.
    Indulge in a carefully curated journey of hydrating treatments, designed to pamper and revitalize your senses.
    The experience commences with a 30-minute Dead Sea Salt Scrub, a time-honored ritual performed in the elegant traditional hammam room. This invigorating scrub effectively eliminates dead skin cells, leaving your skin replenished and deeply hydrated. This is followed by an exhilarating Rainforest Shower, a refreshing and energizing experience for both body and mind.
    As the day unfolds, you have the freedom to embrace the pool facilities at your leisure or continue your wellness voyage with more exquisite treatments.

    Next in line is the distinct Aloe Vera Moisture Body Wrap and a blissful face hydration treatment. The Aloe Vera Moisture Body Wrap offers a natural cooling sensation while providing deep hydration and moisture to your skin, soothing any redness or inflammation.
    Concurrently, the expert therapists will treat your face with the Babor Hydra Plus Ampoule Concentrate Facial. Packed with moisturising ingredients enriched with provitamin B5, this facial instantly nourishes your skin, promoting optimal moisture retention and reducing dryness-induced wrinkles.

    To enhance the facial’s benefits, The Spa utilizes Cryo Facial Wands which stimulates collagen production, boosts circulation, and reduces redness. Post which, a Doctor Babor Hydrating Bio-Cellulose Mask is gently applied, providing an intense and long-lasting hydration boost, thanks to its five types of Hyaluronic Acid.
    You can conclude your day with a refreshing Classic Shape and Polish for your hands and feet, ensuring you leave with perfectly pampered extremities. To extend the benefits of your face hydration treatment, you’ll receive a luxurious box of Babor Hydra Plus Ampoule Concentrates, an exclusive gift worth AED 160, allowing you to continue your radiant journey at home for the next 7 days.

    For more information, visit plazzoversace.ae
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    How I got my job as… Founder of this bespoke multi-wellness space in Dubai

    Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
    This week we chat with CEO & Founder of Blended Wellness and Partner & Creative Director, Solutions Leisure Group, Dominique Laird. The group is a pioneer of the approachable dining, nightlife and entertainment scene, creating the moments people live for, from day to night. With brands such as STK, ULA, En Fuego, Asia Asia and more, the portfolio has expanded over the years and it continues to grow.
    The multi-wellness destination, Blended, combines fitness with a host of pampering options, making it a one-stop for all your self-care needs. Founded by Laird, the concept began with her vision to redefine the meaning of beauty standards in the region. She wanted to create a space where individuals can feel at home and focus on improving their own self-care needs. With a more medical approach to aesthetics, this venue offers an extensive array of cutting-edge treatments such as botox, fillers, threads, or even an IV Drip to boost energy levels.
    To delve more into her journey as an entrepreneur, Emirates Woman sat down with Laird to see how it all began.
    What was your favourite subject at school?
    From an early age, I resonated towards ways I could express myself creatively. Whether that be picking up a sketch pad, stitching a Barbie fashion line or choreographing musicals before bedtime. At school, art was the subject I looked forward to, the freedom within the curriculum was unlike math, science and history. It gave room for artistic license, with little to no incorrect answers. I was drawn to opportunities that celebrated individuality, where your work was almost incomparable to others. Art made me happy. Being creative felt natural, it felt easy.
    What was your first job?
    My first work experience was at Toni & Guy. My cousin, Samantha, was head colourist and managed to get me a junior position. I loved working in an environment where the team’s main priority was to make people feel good.Through skill and creativity the team changed people’s mood for the better. Adding value with each swish of a comb.
    What brought you to Dubai?
    Following my passion for creativity and arts, at 16 I moved to London to train in musical theater on a full scholarship. Dancing made me feel alive, without judgment. Expressing emotions through movement felt more natural to me than speech. Classes lead to shows, castings lead to tv and theater. Teaching turned into Contracts, contracts turned into travelling the world and landed me in Spain, Greece and eventually Egypt, where I ran the entertainment for the global music brand, Ministry of sound for Solutions Group. Still wanting to feed my creative need on multiple levels, throughout my career as a performer, I became a professional hair and makeup artist, which gradually combined itself with avant-garde editorial creation and conceptual design for stage and catwalk. I was happily blending all my skills together, building my portfolio with not only performance, but with design and creative direction. My job role today, Group Creative Director of Solutions Group, combines my love of Art, entertainment and design. I am lucky enough to lean on my creative energy to develop concepts, brands, interior design, entertainment, production and all the fun elements in between.

    What inspired you to enter the wellness space?
    Although performing was my passion, it fast-became my downfall. Unobtainable, unsustainable beauty standards became something I very quickly obsessed with. The place where I found the most peace, quickly became a cage of self-hate and disappointment. I was trapped in a very dark place for what seemed like an eternity. After 10 years, both my body and mind were failing to sustain a normal level of daily activity. After accepting the need for change and admitting to myself that I controlled my own happiness, I started the journey of recovery, the same one I walk today. I quickly developed a very good understanding of the importance of self-love and mindfulness. I channeled every ounce of my being into wellness and celebrating individuality in others and myself. Wellness isn’t just a word. It’s a mindset, a lifestyle, an all-encompassing journey that everyone deserves. When the opportunity arose to create a space for people to experience and benefit from multiple aspects of wellness in a single space, I wasn’t going to shy away.
    What are the key elements of your role?
    I don’t have a role within Blended Wellness, I have a goal. I aspire to provide support, knowledge and guidance. To offer experiences and events that inspire and celebrate as many people as physically possible. I aim to provide result driven wellness treatments, services and activities that empower and elevate the mind, body and soul. I want to make a difference to how my guests feel. I want them to know, they are worth it. Every single day.
    Talk us through your daily routine.
    Get up, get dressed, get at it. Every morning starts with a sleepy coffee and a small struggle to prize myself into my gym gear. I work out every day, not only for the physical benefit, but the mental clarity and strength it provides. I don’t negotiate with myself. Mind over matter. Something my partner, Paul, and myself firmly believe in. My days are fast-paced, multilayered and far from straight forward. I am organised chaos, always running towards a deadline, deciphering a 4am idea or juggling a new build project. I split my time between being a very busy Creative Director for Solutions Group with my CEO role for Blended Wellness – both, I absolutely adore.

    What advice do you have for anyone looking to follow in the same footsteps?
    Don’t follow in anyone’s footsteps. Your journey is your own. Find your passion, figure out what it is you are truly good at. Everyone has something that lights them up, just figure out what yours is and run with it. Don’t let pride or the fear of failure dictate the direction you walk. Choose your path and stick to it, relentlessly.
    What is the best piece of advice you ever received?
    Speak to yourself with kindness. Treat yourself with respect. Look at your reflection and acknowledge you are one of a kind. Nobody is you.

    And what is the worst?
    I make a conscious decision to forget negative or hurtful advice or opinions. Holding onto words that fail to resonate or benefit me have no place in my mind.
    What has been the biggest challenge you had to overcome?
    Cultivating an acceptance of who I was and how I wanted to feel. Battling through the pain and sadness in order to truly believe I was worthy and deserving of experiencing self love.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @dominiquelaird More

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    Get your creative juices flowing with 8 of these hotspots in Dubai

    Life

    by Sarah Joseph
    3 hours ago

    If you’re stuck in the rut of the same routine every morning and need a break to get those creative juices flowing, we’re here to help.
    From stimulating discussions on though-provoking subjects to art galleries showcasing the world of notable artists, Dubai is never short of venues to feel rejuvenated.
    Whether you’re an art fanatic or enjoy taking part in various workshops, there’s enough and more to ensure, your skills are used and you can learn from the experts to simply take a break from your phone.
    So, to revamp your daily routine, here are the editor-approved creative spots to visit with exclusive programmes this month.
    TODA

    TODA is the UAE’s first 360° hub that strives to enrich the cultural landscape, combining art & technology. From classical masterpieces to various digital shows and wellness sessions, guests can art like never before with its various interpretations. This July, visitors can immerse themselves into the captivating world of traditional Japanese art, where stunning visuals come to life as the untold story of Van Gogh unfolds. To complement the experience, visitors can also partake in different traditional Japanese customs, including tea tasting, Ikebana masterclasses (the art of flower arrangement), and Haiku learning (a form of Japanese poetry). Located at Souk Madinat, Jumeirah, the ticket prices range from Dhs72 to Dhs350.
    For more information visit toda.ae
    Cinema Akil

    The fully-fledged arthouse cinema brings people from all around the world together to enjoy films ranging from classics to regional films. Being the GCC’s first arthouse cinema, it aims to create awareness and interest in film and the cinematic arts. Having opened its first permanent location in Al Quoz, Dubai, this platform showcases directors and filmmakers across the decades. It’s located in Warehouse 68. Ticket prices start at Dhs50 exclusive of VAT and can be purchased online, with movies focused on different themes each month. During the month of July until September 14, 2023, Cinema Akil is proudly showing 10 films of the most “Americanitalian” of all directors, Martin Scorsese. For a snack break, Project Chaiwala serves a variety of teas including their signature and Karak along with other dishes to indulge in during the show.
    For more information visit cinemaakil.com
    The Jam Jar

    If you want to unleash your inner Picasso, this is the place to visit. By contributing to Dubai’s art scene, The Jam Jar is a community arts space that engages audiences, promotes local artists, and supports the development of Dubai’s art scene through extensive art programmes, community projects and educational initiatives. By building a bridge between arts and education, this multi-functional space offers the region’s first DIY painting studio, which is accessible to people across different ages. It’s open from Monday to Thursday 10am to 7pm, Friday from 2pm to 8pm and Saturday from 10am to 7pm and is located in Unit H74. Canvas’ start at Dhs100 for the small one with supplies such as paintbrushes and paints to ensure visitors can embark on a creative journey as they switch off and paint.
    For more information visit thejamjardubai.com
    Jameel Arts Centre

    This independent institution is dedicated to exhibiting contemporary art. Positioned as a new creative destination in the city, and a hub for educational initiatives and cultural events, Jameel Arts Centre includes an open-access research library dedicated to artists and cultural movements of the Arab world, plus project and commissions spaces, a roof-top terrace, writer’s studio, members’ lounge, a chic café known as Teible along with a sculpture park.
    For more information visit jameelartscenter.org
    The Mud House

    Whether you’re an absolute beginner or a seasoned potter, there’s no end to pottery making at this one-of-a-kind studio. The experienced staff will take visitors through each step from centering and wedging to pulling and trimming for the wheel throwing class and they will guide you through each step of the process, from Pinching and Coiling to Slab Building and Slump Molding for the hand building class. Located in Warehouse No. 2 in Al Quoz Industrial 3, behind Dubai Garden Centre, it’s open from Tuesday 2pm to 8pm, Wednesday to Sunday 10am to 8pm and is closed on Monday. Prices for one single session start at Dhs210 per person.
    For more information visit mudhousestudio.com
    Paus; Wellness + Community

    This quaint wellness space offers a series of stimulation sessions on different thought-provoking topics each month. Known as Matcha Mornings and Chai Chats, guests can engage in conversations with different individuals to expand their understanding on each topic. This month, guests can explore the intriguing topic: ‘Optimist or Realist: Shaping Perspectives on Life’ on July 27, from 8-9pm and delve into the topic: ‘Ignorance is Bliss: Unveiling the Role of Ignorance in Personal Growth’ on on July 30, from 11am to 12pm. Each session is priced at Dhs35 per person and can be booked online along with a complimentary matcha.
    For more information visit pausdxb.com
    Oo La La

    In the mood for creating your own fragrance? Use the Oo Fragrance Table to select ingredients and build up your own fragrance formula. 1000’s unique olfactory combinations can be crafted. From workshops to collaborations with luxury fashion brands, Oo La Lab hosts several sensorial workshop sessions for people to enjoy with friends, family or even alone. Located in Warehouse 58, it’s open from Wednesday to Sunday 12pm to 7pm. The candle mixology workshops are priced at Dhs400 per person and the fragrance design and mixology group session is priced at Dhs400.
    For more information visit oola-lab.com
    ICD Brookfield

    For a glimpse into the eclectic artwork of Palestinian-American artist Lena Kassicieh, , ICD Brookfield Place will be hosting a series of pop-up events in collaboration with its restaurants. Guests can immerse themselves in a world of colour, enchantment and joyful visuals as Kassicieh’s masterpieces take centrer stage. To celebrate this extraordinary art exhibition participants such as Josette, Lulu & The Beanstalk and La Niña will be featured as a pop-up space offering a unique and fun F&B experience along with summer inspired games. The unforgettable experience is hosted at Josette on July 27, 2023 from 6pm onwards, August 3, 2023 at Lulu & the Beanstalk from 6pm onwards and at La Niña on August 10 from 6:00PM onwards. All walk-ins are accepted and no prior booking is required.
    For more information visit ICDbrookfieldplace.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @mi_micher More

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    Healthy Women Swear This “Rule” Is the Best-Kept Secret for Optimal Nutrition

    If there’s one thing we’ve learned from diet culture, it’s that restricting your favorite foods or swearing off certain food groups altogether (FYI, carbs are not the enemy) is not the answer to eating healthier, losing weight, getting in shape, or feeling better. In the dieting world where detoxes and quick fixes often prevail, we’ve been conditioned to go to extremes to achieve said goals and look a certain way. ICYMI, diets are not sustainable, and definitely not any fun. 
    In contrast, the 80/20 style of eating is touted to be in it for the long haul. A flexible approach to eating, the 80/20 diet or rule’s MO is simple: Nosh on nutrient-dense foods 80 percent of the time and enjoy less nutritious eats the remaining 20 percent. Translation: You can have your cake and eat it too—just make sure you have it alongside some fruits and veggies. So, how exactly do you practice the 80/20 diet, and is it worth trying? Keep reading to find out what registered dietitians have to say. 
     

    In this article

     
    What is the 80/20 Rule?
    A healthy, well-balanced diet makes room for all foods—including indulgences (AKA foods that bring you joy). With the 80/20 eating plan, you can indulge in pizza night or National Ice Cream Day (nothing is off the table!) and still feel your best because you’re filling your plate with whole grains, lean proteins, fruits, vegetables, and healthy fats the majority of the time. You could call it the antidote to fad diets.
    “The 80/20 rule, also known as the 80/20 diet, is a flexible approach to eating that emphasizes balance and moderation,” explained Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. “It suggests that 80% of your diet should consist of nutritious, whole foods, while allowing for 20% flexibility to enjoy indulgent or less nutritious foods. The goal is to create a sustainable eating habit that doesn’t require you to completely cut out foods you love, but rather encourages overall balanced eating.” “The remaining 20% allows flexibility for enjoying foods that may not be as nutritious, but are satisfying or enjoyable to you,” agreed Chrissy Arsenault, MBA, RDN, a registered dietitian at Athletic Muscle. “It can include treats, desserts, or occasional indulgences that you might otherwise restrict in a more rigid diet.” 
     
    How can I put it into practice?
    The jury is still out on what a “healthy diet” really means because there’s no one-size-fits-all diet—it looks different to every single person. The 80/20 rule can be effective because it’s adaptable and completely open to interpretation. After all, we each have our personal food preferences and go-to indulgences, whether it be peanut butter cups (it’s me, hi), potato chips, or your grandma’s famous lasagna. According to Johna Burdeos, a registered dietitian, the most important thing is to do what works for you that you can stick to. That said, she provided general tips for adopting the 80/20 diet:

    Focusing on adding in foods that make you feel good
    Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense, so they will help you feel full and satisfied without overeating (read: focus on adding nutritious foods, rather than subtracting less nutritious foods). Choose lean protein sources, such as fish, chicken, eggs, and legumes (i.e. beans, lentils, and chickpeas). These foods are high in protein, which is critical for hormonal health, building and repairing muscles, and many more functions in the body.

    Decide what indulgences are worth having
    While other non-sustainable (and harmful) diets may claim you need to ditch indulgences, the 80/2o principle instead views indulgences as a key part of a healthy diet and encourages you to be mindful about which foods genuinely bring you happiness versus what you may be eating out of mindlessness or habit. Maybe you decide to stop buying potato chips and Oreos at the grocery store so you fuel your body with foods that help you feel good throughout the week, and then enjoy your favorite pasta and chocolate cake when you eat out on Friday night.
    Or maybe your daily scoop of ice cream is a major source of joy, so you know to load up on fruits, veggies, clean proteins, and whole grains throughout the day so your body can feel its best. There are less nutritious foods that we use out of habit or to self-soothe, and then there are less nutritious foods that bring us so much joy and help us celebrate life. It is up to you to decide which foods fall into each category for you, and what foods (both nutritious and less nutritious) are a part of your best life. 

    Enjoy (all) of your food
    The key to making 80/20 work for you is to do so without restriction and without glorifying or villainizing any foods. It does not mean you force yourself to eat bland food for 80% of your life in order to “earn” the food you love. 80/20 is simply a mindset reframe that you can fully enjoy your birthday cake, a weekly glass of wine with friends, or your favorite Sunday takeout dinner and still have a “healthy diet.” But that doesn’t mean when you’re not “indulging,” you shouldn’t be enjoying. Instead of forcing yourself to eat boring salads or bland protein and veggies, experiment with healthier versions of foods you love (think: chickpea pasta, flavorful stews, sushi bowls, etc.) and add flavor with spices, herbs, and homemade sauces. Bottom line: You deserve to enjoy all your food, no matter if it’s categorized in the 80% or 20%. 

    Make a plan that works for you
    We’re typically wary of numbers when it comes to nutrition (tracking calories is so 2015, thank god), but 80/20 is not meant to be something you rigorously track. You don’t need to measure out a week’s worth of food to make sure that exactly 80% is nutritious or you’re limiting indulgences to exactly 20% of your diet. Instead, you can use it as a general frame of reference to know that you can indulge and fully enjoy foods you love because you’re filling your body with nutrients that make you feel amazing most of the time.
    Every person’s version of 80/20 may look different. Arsenault explains that it could mean four out of five daily meals or snacks being more nutrient-dense with a daily “treat,” eating nutrient-focused on weekdays and indulging a little more on the weekends, or being mindful of eating more fruits, veggies, and nutrient-dense whole foods when you know you’re going to indulge a little more like on a vacation. Apply the 80/20 mindset to however it works best in your life, knowing that the end goal is to live a balanced lifestyle where your body and joy are both prioritized. 

    What are the benefits?
    It encourages balance
    Step aside, engrained food rules. “The 80/20 ‘diet’ promotes a balanced approach to eating by allowing for flexibility and moderation,” Arsenault said. “It can help prevent feelings of deprivation or the sense of being on a restrictive diet, which can be difficult to sustain long-term.” Bottom line: Any and all foods are welcome in moderation. The 80/20 non-diet “diet” offers a framework that provides the structure for a healthier eating plan but with freedom from restrictions and rules. “Allowing occasional indulgences can help maintain a positive relationship with food and prevent feelings of guilt or shame,” Arsenault affirmed. Kovalenko agreed, explaining that the 80/20 way of eating can reduce the likelihood of restrictive behaviors or disordered eating patterns. 

    It’s actually sustainable long-term
    Depriving yourself of “bad” foods or foods you love is a recipe for disaster (read: excessive cravings, overeating, or binge eating). Plus, deeming certain foods off-limits over an extended period of time is unfeasible and can be detrimental to your health. The good news? “The 80/20 rule is often seen as a more sustainable approach compared to strict or extreme diets where you stop following it after 1-2 weeks,” Arsenault conveyed. “It recognizes that it’s unrealistic to completely avoid all ‘unhealthy’ foods, and by incorporating them in moderation, it becomes easier to stick to a healthy eating plan over time. This creates more of a sustainable habit that you can maintain.” Unlike many other eating plans that have servings, macronutrients, or calories to count (which are unsustainable at best, but potentially harmful), the 80/20 rule is less rigid and more about doing what feels right to you.

    It can improve your overall health and make you feel better
    Because the 80/20 rule calls for eating mainly whole, nutrient-rich foods, you may notice other perks besides feeling free from restrictive diet rules. “Eating nutritious foods can give you more energy, improve your mood, and help you sleep better,” Burdeos said. But also, joy is a nutrient too. According to US News & World Report, we have better digestion, nutrient absorption, and less of a tendency to overeat when we’re eating food we enjoy. As registered dietician, Brigitte Zeitlin told Well+Good, “Food is nourishment in a lot of different ways…it also nourishes our soul, and we should be eating foods we like, foods that feel good to us.” 80/20 allows for the benefits that come with enjoying your food without deprivation and filling your body with a variety of nutrients–both of which are necessary for optimal health.
     
    Are there any potential downsides?
    While the 80/20 approach to eating clearly has bragging rights, it does come with some potential drawbacks. “It may lack structure for some people,” Burdeos noted. “It can be hard to define what ‘healthy’ and ‘unhealthy’ foods are. What is considered healthy for one person may not be healthy for another. So it is important to be mindful of your own individual needs and goals when following the 80/20 diet.” Arsenault also alluded to its vagueness: “The 80/20 rule is a general guideline, and the specific ratio may vary from person to person,” she stated. “Some individuals may find it challenging to accurately measure the exact percentages, leading to potential inconsistencies or overindulgence.” In other words, because the percentages are ambiguous, it can lead to obsessing over the numbers and restrictions. And who wants to be doing the math all the time? Focus on relishing in the foods you love, not getting the proportion down perfectly. 
    Then there’s the risk of overeating. While the 20% allowance for indulgences is intended to be moderate, Kovalenko acknowledged that the flexibility may lead to overconsumption of less nutritious foods, which can hinder progress toward health goals. “It’s essential to maintain portion control and make mindful choices within the 20% flexibility,” Kovalenko advised. “Additionally, those with specific health conditions or dietary restrictions may need to modify the ratio or approach to suit their needs.”
    Lastly, while the 80/20 mindset is meant to be a freeing practice, Arsenault explained that many people fall into the trap of demonizing foods as “bad” when practicing the 80/20 rule: “While designed to be balanced, many people end up labeling food as either ‘good’ or ‘bad,’ thus establishing guilt whenever they eat the ‘bad’ foods. No food is inherently bad—and it’s all about balance.” Instead of thinking of the 80% for “good” foods and 20% for “bad,” know that all foods are equally important for different purposes and are intended to be part of a healthy diet. 

    Please consult a doctor or a registered dietitian before beginning any regimen. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    Gentle Nutrition: The Non-Diet Approach to Optimal Health and Happiness More