The 80/20 diet rule is my favorite food approach whether trying to lose weight or just have a healthy lifestyle. It can help you have a balanced mindset about eating. It removes the guilt and stress that generally surround the typical dieting mindset. This approach allows you to thrive not deprive.
Here’s the concept
Make the right smart food choice 80% of the time
20% of the time, just let go and celebrate a little.
This mindset is all about balance and enjoying your favorite foods in moderation. It’s successful because Getting rid of guilt is key! Striving for perfection is unrealistic, not healthy, and boring.
When I say balance is key, it just means I don’t get caught up in perfection. I don’t have the mindset of “I’m on a diet” or “I’m not on a diet”.
Healthline suggests that “losing the shame of having a favorite food every once in a while may in turn deflect an entire binge”
A few different approaches to the 80/20 diet rule
Only you will know which approach will work best for you.
Record what you eat in a food journal
Especially, if you’re just getting started it can be helpful to track your food. Otherwise you might think you’re only splurging occasionally, instead of the 20 %. Remember it’s 20% of your calories that should come from “splurge foods” not 20% of the volume of your food. The “splurge” foods tend to be higher calorie, so this can be a much lower volume.
Take it one meal at a time
If you know you are going to eat pasta, skip the bread and add a big side of veggies. Another way to think about the 80/20 rule is to make most of your meals produce and lean protein, with 20% everything else. Don’t expect yourself to be perfect, again this is just a philosophy or concept.
Keep it clean after a day of excess
If you have a full day of over the top food choices (it happens) keep things lean and clean for the next several days. The 80/20 approach is all about being realistic and enjoying your life. This approach allows you to thrive not deprive.
Amp up your movement
If you go a little overboard on treats one day, then step up your exercise. BUT I never use exercise as a form of punishment, I’m even a little hesitant to suggest this tip. Simply put, I just might try to move a little more to help myself recover from the day of excess.
Life is to be lived
This is a philosophy. I really try to eat mostly clean focusing on protein, fruits, and veggies, that’s my goal. For me the 20% is when life happens, I’m invited somewhere or someone drops off a treat, you know what I’m talking about. This philosophy allows me to have a small slice of birthday cake at a party. Life is to be lived and I would never endorse an eating plan that didn’t allow for the 20 %.
Don’t feel bad about your 20%
Mentally you must tell yourself that the 20% allowances are part of your healthy eating plan. The 20% is what will keep you on plan and eating healthy for most of the time. Stock your house for success. Remember what you purchase at the grocery store is what ends up on your plate. You don’t need to stock the 20 %, it will find you. There are 20% foods at my house for others that live there, but I don’t choose to stock my trigger foods, things that I could end up face down in. My 20% often shows up as treats at work, there are so many treats at my work!
The 80/20 diet rule concept is all about moderation and balance. The balance is what allows you to thrive not be deprived. This balance helps your healthy eating plan be sustainable. Your internal narrative is not “I’m on a diet now” and soon this will all be over. Another favorite concept is the philosophy of volume eating. Volume eating focuses on nutrient dense foods that are low in calorie and high in water. These foods can be consumed in large quantities while eating very few calories, read my post about volume eating HERE
I hope this post was helpful, if you’re just getting started and want to know my basic guidelines that helped me lose 60 pounds, read this article.
