The 80/20 Rule For Weight Loss
The 80/20 Rule is a practical approach to clean eating that creates a healthy relationship with food. The goal is to eat delicious food, achieve your health goals and realistically stick to a plan. It’s less of a diet and more of a lifestyle.
Raise your hand if you are guilty of trying a fad diet! Both my hands are raised. Atkins, South Beach, The Zone Diet, Gluten Free, I’ve literally tried them all. The reality is, most of these diets will work. Let me write that again. Most of these diets will work temporarily. I still cringe when I think of when I was 100% in on the Atkins diet my freshman year of college. I literally ate bacon, fried cheese chips, protein bars and whipped cream. Not kidding, those were my 4 food groups on rotation. I didn’t know what else to eat that was approved so I stocked up on cases of chocolate Atkins bars and ate them whenever hunger struck. I lost weight. What I liked even more was that people noticed my weight loss and complimented me on it. Here’s the thing though, I never exercised (except occasionally doing the elliptical at the gym), drank like a college frat boy and bummed cigarettes off my friends every single weekend. I also felt like crap, was diagnosed with Rheumatoid arthritis and had headaches all the time. But, I was skinny!
Fast forward and yes, I want to shake the old me and teach her SO many things. But I can’t so that is why I’m now passionate about sharing realistic and healthy lifestyle changes. There is an overwhelming amount of misinformation, quick fixes and brainwashing marketing about how to eat and I only wish I knew enough back then to listen to my body and make better choices.
What is the 80/20 Rule?
The general idea of the 80/20 rule is eating whole, clean foods for about 80% of your calories and treating yourself for the other 20%. Allowing for 20% of freedom creates space for enjoying a few special treats without feeling guilt or deprivation. It stems from the Pareto principle that states roughly 80% of our results come from 20% of our efforts. In other words, everything in moderation!
Also, you can't exercise your way out of a bad diet. Healthy eating is 80% of the battle. Real, lasting health has to start in the kitchen. Your body needs nutrients, vitamins, minerals, protein and good fats that come from whole foods in order to optimize your health.
For your 80% - think vegetables, fruits, lean meats, potatoes, legumes and whole grains.
For your 20% - whatever you consider a sweet treat, cheat or indulgence.
How to Implement the 80/20 Rule
Let’s be honest. Talking health and wellness can be kind of a drag sometimes. There is not much sexy about it. Is it really possible to achieve ‘balance’ with eating when there is ice cream and good summer beers, family dinners, office parties, vacations and date nights?
Then, you are supposed to think about sugar and toxins and gluten, oh my!
It’s overwhelming and so easy to say screw it. I’ll eat what I want because I deserve it.
But, it is possible. Eating healthy isn’t about taking away the bad foods - it’s about adding in the good.
Here are a few examples on how to implement the 80/20 Rule
If you are out to dinner and know you want to have dessert, pass on the bread and keep your entree light.
If you are looking forward to your grandma’s pasta dinner, load up on salad and cut your portion size.
You could also look at it as keeping 80% of your plate produce and protein and 20% everything else.
Or, use this visual as a guide.
Ways to Balance when you slip up
It’s going to happen. No one is perfect 100% of the time. If you had an indulgent evening or day, hop back on track without beating yourself up. Remember, the 80/20 approach is about being flexible and realistic. Clean up your diet for a couple of days or up your exercise routine if you indulged over the weekend.
Try re-framing your thinking:
Instead of saying “I can’t have that”
Say.. I’d rather have a glass of wine than dessert tonight.
Instead of saying “This dessert is my reward”
Say… I have wiggle room in my plan for sweets when I crave them.
It is so important to note that every BODY is different. What may be healthy for you, may not be for someone else. Every human body may have their own set of food sensitivities and intolerances. It makes the most sense to listen to your body and keep track of how you feel after certain foods. You may assume that almonds are ‘healthy’ and good for you, but if every time you have a handful as a snack or almond milk with your cereal, you are bloated and have a dry cough, then they may not be healthy for you.
No matter how you approach it, feel free to have your cake and eat it, too. (Just do it in moderation) ;)
