Terms and Conditions - 70/30
The Youfoodz 70/30 has the backing of an Accredited Practising Dietitian
The Youfoodz 70/30 (YF 70/30) weight-loss program was created to help you achieve your weight-loss and health goals in an easy, balanced, sustainable way - because we all know overly restrictive diets don’t work!
It’s a balanced approach to achieve life-long health and wellness goals with the aim being to get things “right” 70% of the time, while giving you room to indulge a little 30% of the time - there are no “off-limit” foods.
The YF 70/30 is backed by Youfoodz Accredited Practising Dietitian, Margaret Mielczarek
One of the keys to long-term health, vitality and keeping your weight within a healthy range is healthy eating.
A balanced diet that includes foods from each of the food groups (think: high fibre whole grains, plenty of vegetables, fruit, lean meat and meat alternatives, eggs, nuts and seeds, dairy) is the cornerstone of a nutritious eating plan.
As a dietitian, my food philosophy centres around healthy, balanced eating and enjoying seasonal foods from each of the food groups.
I believe in a balanced and individualised approach to diet and lifestyle change. We’re all different, and what may work for one person may not necessary work for another.
To achieve weight loss and health goals, I don’t believe in overly prescriptive or restrictive diets, as they simply don’t work in the long term. Any diet that cuts out whole food groups is typically not good for you and is not recommended.
- The dangers of overly restricting your dietary intake
It is well known that while crash diets, fads and cleanses might produce some short-term results, they’re often not sustainable and may actually result in rebound weight gain once you come off the ‘plan’.
Crash dieting or seriously restricting your intake effectively puts your body into starvation mode, slowing down your metabolism and making it harder for you to lose weight in the long-term.
Overly restricting your intake can also mess with your hormones. Your appetite-reducing hormones (leptin, peptide YY and cholecystokinin (CCK)) decrease, while your appetite-stimulating hormone (ghrelin) rises.
Effectively, restricting your intake too much will leave you hungry and craving food!
Another concern with fads and crash diets is that they can promote a negative relationship with food. Labeling foods as “good” or “bad” can in turn lead you to label yourself as “good” or “bad”, leading to feelings of poor self-worth and body image issues.
Other negative consequences of crash dieting and rapid weight loss include:
- Electrolyte imbalances
- Loss of muscle
- Irregular menstrual cycle and/or amenorrhea
Slow and steady weight loss is the key. We typically recommend a weight loss goal of about 0.5-1 kg weight loss per week, but it’s important to remember: if you’re adding in training, particularly strength training, you will gain muscle.
So, if you find you’re not hitting the 0.5-1 kg weight loss target, it might be because you’ve gained muscle mass.
While the 0.5-1 kg weight loss target is the recommended safe level of weight loss, it’s useful to look at other measures of success, such as how your clothes feel, your waist circumference measurements (is your midline shrinking), and if you feel fitter, stronger and healthier.
I support the YF 70/30 because it’s not a short-term fix. It is a long-term, sustainable lifestyle solution and is something I would confidently recommend to my clients and the YF fam.
The YF 70/30:
- Promotes healthy eating - it encourages the consumption of balanced meals with protein, healthy fats and good quality carbohydrates
- Is balanced and includes foods from all food groups
- Encourages the consumption of fresh fruit and vegetables
- Does not restrict certain food groups or ingredients
- Does not support drastic calorie reduction that may be harmful to individuals
- Promotes a healthy relationship with food by incorporating the “30”. It prevents overly restrictive eating; there are no “good” foods or “bad” foods.
- Supports portion-controlled eating and practically shows you what a well-portioned meal looks like
- Supports sustainable weight loss through a consistent calorie intake
- Can assist in overall health improvements including improved sleep, better mood, higher energy levels, regulated blood glucose levels
- Individual weight loss results may vary
- The YF 70/30 should be used in conjunction with recommended exercise guidelines:
- The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise each week, i.e. 30 minutes of moderate-intensity activity, 5 days per week.
- Results may also be influenced by how large and relaxed your “30” is. Click here to check out our recommendations and guidelines for your 30 [insert hyperlink to supported content that will explain this].
What is a Calorie (cal)?
A Calorie (cal) is a measure of energy. We can measure how much energy (cal) our bodies use and how much energy is in the food and drink that we consume.
Energy is also measured in kilojoules (kJ) and you might see this used sometimes. In Australia, we have largely transitioned to using kJs to express the energy our bodies need and the energy we get from food and drink.
Sometimes, though, energy is still expressed in cals and at Youfoodz we have opted to use cal as the preferred unit of measure.
1 cal = 4.2 kJ
How much energy do I need to maintain my weight?
As a general rule, the average Australian needs to consume about 2000 cal to maintain their weight.
But everyone is different and daily energy requirements are influenced by weight, height, physical activity levels... the list goes on.
Energy needs also fluctuate daily as well. For example: if you do more activity on one day, your requirements will be higher compared to days when you’re not as active. Your energy requirements also vary depending on your lifestyle.
If you would like to work out your exact energy requirement we recommend you speak to your GP and/or dietitian.
How much energy do I need to achieve weight loss?
Weight loss for every individual is different, and as such, we recommend that you consult with your GP or a dietitian prior to commencing any weight loss to ensure it’s right for you! Typically, to achieve weight loss of 0.5 – 1kg per week, your calorie intake should be less than your daily energy target.
So, if your daily energy target is 2000 cal, to achieve a weight loss of about 0.5kg per week:
Daily energy = 2000 cal - 500 cal for weight loss = 1500 cal per day
(Average; individual requirements will vary)
Youfoodz 70/30 “Clean” Meals:
On the YF 70/30 program, “70” meals are all classed as ‘clean’ and contain 350 cal or less, while the “70” snacks contain 155 cal or less.
Choosing 3 ‘clean’ YF meals and 2 ‘clean’ YF snacks will provide you with: approx. 1050 cal (3 meals) + approx. 310 cal (2 snacks) = approx. 1360 cal
All YF meals, including the ‘Clean’ meals are balanced with lean protein (meat and meat alternatives), healthy fats and good quality carbohydrates (vegetables, healthy whole grains).
We also have great YF approved ‘clean’ recipes on our website [INSERT LINK] you can use to make delicious “70”-appropriate meals at home.
Alternatively, if you’d like the flexibility to choose other healthy meals as part of YF 70/30, you can do that too! Just make sure you’re choosing healthy options and balancing things out correctly.
A dietitian-backed healthy dinner plate will look something like this:
- Lean protein: a good portion is about ¼ plate or the size of your fist.
Food sources: lean meat, skinless chicken, fish, eggs, legumes/lentils, tofu/tempeh
- Healthy carbohydrates: aim for about ¼ plate or the size of your fist.
Food sources: Quinoa, Buckwheat, Freekeh, brown rice, wholemeal pasta, whole grains, sweet potato, potato, carrot, corn, pumpkin.
- Low starch vegetables: aim for at least ½ of your plate or two fists.
Food sources: aim for a rainbow of colour - spinach, lettuce, kale, tomato, cucumber, cabbage… anything in season. Think: COLOUR!
- Healthy fats: aim for 1-2 serves of healthy fats on your plate, where 1 serving is about 1 tbsp olive oil. Food sources: avocado, Extra Virgin Olive Oil, coconut oil, nuts, seeds, olives.
Pro tip: to watch your portions, try eating on a smaller dinner plate. You’ll automatically eat less!
If you balance your meals using the above guidelines you won’t go hungry, your blood glucose levels will be stable (goodbye sugar spikes!), you’ll eat less with ease, and you’ll be well on your way to achieving your goals.
What does the “30” look like?
YF 70/30 allows flexibility and a little indulgence (including “sometimes” foods). It’s important not to go overboard with the “sometimes” foods as part of your 30%, as it won’t be great for your long-term health or your waistline (these foods are often higher in calories and higher in unhealthy fats, sugar and salt!)
Sometimes foods you could enjoy in your “30” might include:
- Youfoodz Balanced or Relaxed meals/snacks (see the website for options)
- Your fav sweet treat - a couple of scoops of ice-cream or a few sweet biscuits or some chocolate
- A couple of slices of processed meats or sausages
- Chips or salty crackers
- A can of soft drink
- Your fave alcoholic beverage (wine/spirits/beer)
As part of your “30”, you could also eat out with friends/family at your fave restaurant and enjoy your fave meal and dessert, once or twice per week (e.g. on weekends).
Pro tip: use our 70/30 meal planner to guide you, so you don’t go overboard with your 30%.
How to factor exercise in
Studies have shown exercise is central to weight loss and weight maintenance. The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week; that’s just 30 minutes, five days per week.
This can be as simple as doing short bouts of exercise or activity at home e.g. go for a brisk walk in the morning and at lunchtime (a great way to get away from that desk and refresh for the afternoon!) most days of the week.
Increasing activity can also include increasing leisure activity, so get out on the weekends to your local park or beach.
Increasing your steps throughout the day is another way to raise your activity. Parking further away from the office or the shops is a great way to increase incidental activity, as is using the stairs rather than the lift. Buy a pedometer or Fitbit to start counting your steps, aiming for at least 10 000 steps per day.
- Ulen CG. et al Weight regain prevention. Clin Diab 2008; 26: 100.
- Metzl, J, The Science of Exercise, American College of Sports Medicine 2017 https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise accessed 17/12/2018
- https://www.eatforhealth.gov.au/food-essentials/frequently-asked-questions accessed 14/12/2018
- https://www.medibank.com.au/livebetter/be-magazine/wellbeing/calculate-daily-energy-requirement/ accessed 14/12/2018
- https://www.8700.com.au/ accessed 14/12/2018
- https://www.weightlossresources.co.uk/weight_loss/hunger-hormones.htm accessed 17/12/2018
- https://www.medscape.com/viewarticle/900356 accessed 17/12/2018