{"id":501,"date":"2010-01-18T23:21:19","date_gmt":"2010-01-19T04:21:19","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=501"},"modified":"2010-01-18T23:21:19","modified_gmt":"2010-01-19T04:21:19","slug":"healthy-eating-and-cheating","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/","title":{"rendered":"Healthy Eating and Cheating"},"content":{"rendered":"<p>Hey Chicks!!<\/p>\n<p>I was in the gym today (unfortunately I can&#8217;t sign up for <a href=\"http:\/\/www.fitchicks.ca\/boot_camp_fitness_locations.php\">GI Jane Bootcamp<\/a>, since I don&#8217;t live in Toronto or Ottawa) and there was a woman next to me having a personal training session. Since I love learning as much as I can about health and fitness, I was eavesdropping a little on their session to see if I could pick up and tidbits from the trainer.<\/p>\n<p>Anyway&#8230;.the client was asking her trainer what is the <img loading=\"lazy\" src=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2010\/01\/ep_rachel_cosgrove_90-10-150x150.png\" alt=\"ep_rachel_cosgrove_90-10\" title=\"ep_rachel_cosgrove_90-10\" width=\"150\" height=\"150\" class=\"alignright size-thumbnail wp-image-502\" \/>best diet for fat loss. The trainer responded &#8220;Don&#8217;t diet, just eat healthy 80 percent of the time and eat whatever you want 20 percent of the time.&#8221;<\/p>\n<p>While I totally agree with the not dieting part and allowing yourself an occasional indulgence, I don&#8217;t agree with the 80\/20 rule at all.<\/p>\n<p>Let&#8217;s say you eat 5 small meals (or even 3 meals and 2 snacks daily). Presuming you could eat crap 20 percent of the time, that would mean that everyday one of your meals or snacks could be made up of &#8220;cheats&#8221;. Maybe that is fine for maintenance, but for fat loss and optimal health, you should ideally limit your indulgences to 2 or 3 a week, getting closer to a 90\/10 or even 95\/5 ratio of clean healthy foods to junk foods.<\/p>\n<p>This may seem extreme, but if you want extreme results you need to clean up your diet!<\/p>\n<p>Have a great night, Chicks!!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks!! I was in the gym today (unfortunately I can&#8217;t sign up for GI Jane Bootcamp, since I don&#8217;t live in Toronto or Ottawa) and there was a woman next to me having a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[30,37],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Eating and Cheating &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Eating and Cheating &mdash; FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks!! I was in the gym today (unfortunately I can&#8217;t sign up for GI Jane Bootcamp, since I don&#8217;t live in Toronto or Ottawa) and there was a woman next to me having a [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/\" \/>\n<meta property=\"og:site_name\" content=\"FIT CHICKS BLOG\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FITCHICKSBOOTCAMP\" \/>\n<meta property=\"article:published_time\" content=\"2010-01-19T04:21:19+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2010\/01\/ep_rachel_cosgrove_90-10-150x150.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitchicks\" \/>\n<meta name=\"twitter:site\" content=\"@fitchicks\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"margaret\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/#website\",\"url\":\"http:\/\/www.fitchicks.ca\/blog\/\",\"name\":\"FIT CHICKS BLOG\",\"description\":\"Inspiring women to create the body, health &amp; life they deserve - inside &amp; out\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/www.fitchicks.ca\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2010\/01\/ep_rachel_cosgrove_90-10.png\",\"contentUrl\":\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2010\/01\/ep_rachel_cosgrove_90-10.png\",\"width\":399,\"height\":541},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/#webpage\",\"url\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/\",\"name\":\"Healthy Eating and Cheating &mdash; FIT CHICKS BLOG\",\"isPartOf\":{\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/#primaryimage\"},\"datePublished\":\"2010-01-19T04:21:19+00:00\",\"dateModified\":\"2010-01-19T04:21:19+00:00\",\"author\":{\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/#\/schema\/person\/9da38f7ac342d2abe83efc30df0364d5\"},\"breadcrumb\":{\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/www.fitchicks.ca\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Healthy Eating and Cheating\"}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/#\/schema\/person\/9da38f7ac342d2abe83efc30df0364d5\",\"name\":\"margaret\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/www.fitchicks.ca\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"http:\/\/1.gravatar.com\/avatar\/10f29a4e3aa653d6998fd5793f026973?s=96&d=mm&r=g\",\"contentUrl\":\"http:\/\/1.gravatar.com\/avatar\/10f29a4e3aa653d6998fd5793f026973?s=96&d=mm&r=g\",\"caption\":\"margaret\"},\"sameAs\":[\"http:\/\/margreffell.com\"],\"url\":\"http:\/\/www.fitchicks.ca\/blog\/author\/margaret\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Healthy Eating and Cheating &mdash; FIT CHICKS BLOG","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/www.fitchicks.ca\/blog\/2010\/01\/healthy-eating-and-cheating\/","og_locale":"en_US","og_type":"article","og_title":"Healthy Eating and Cheating &mdash; FIT CHICKS BLOG","og_description":"Hey Chicks!! 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