By April Schetler, MS, RD, FAND, Registered Dietitian
AVP, Community Health Engagement
Going "on" a diet usually means going "off" the diet when a craving hits for Ben & Jerry’s Chunky Monkey. That’s because most people can’t follow a strict diet 100 percent of the time—and then they feel guilty when they indulge in dessert, chips or a co*cktail.
But following the 80/20 rule is a healthy, less-restrictive eating option that doesn't feel like a diet. Eating 80/20 is more "real-life" and easier to follow than other diet plans because it allows you to enjoy your favorite foods in moderation while eating healthy at the same time.
What is the 80/20 rule for eating?
The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent.
For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include:
- Whole grains
- Fruits and vegetables
- Lean protein, including plant-based proteins such as beans, soy, and edamame
- Limited amounts of healthy fats from avocados or olive oil
For your treats, or the “20 percent” part, eat your favorite foods in moderation. For example, you might have a small piece of chocolate cake today and a drink a glass of red wine tomorrow—just not both at the same time. This way of eating is easier to maintain than stricter diets like ketogenicor paleodiets, which limit carbs and processed foods.
The best thing about the 80/20 rule is that you're never saying, "I can't eat that." Instead, you're saying, "I can eat this today and have that tomorrow."
What’s the best way to use 80/20 rule?
To succeed with the 80/20 rule, trying staying within these guidelines as many days as you can. If you’re aiming for 80 percent of your diet to come from fresh and unprocessed whole foods, why not treat yourself with up to 20 percent of your favorite treats?For someone targeting 1500 calories a day that means you’d use about 1200 calories for healthy, nutritious meals and 300 calories for your treat.
Some people try to apply the 80 percent rule to weekdays and the 20 percent rule to weekends, but this can lead to overeating since you've denied yourself treats all week.
Following the 80/20 rule daily means you have wiggle room to splurge every day. As a result, you never deny yourself the pleasure of eating a small portion of something you love.
Can you lose weight following the 80/20 rule?
Following the 80/20 rule could help you lose weight. But, how much weight you lose depends on how healthy or unhealthy your eating habits were before you started 80/20.
Portion control and moderation are the keys to success when eating 80/20. Therefore, it’s still possible to exceed your body's energy needs and gain weight even though you’re eating healthy foods. Calories always count, even if they're healthy ones.
In addition to weight loss, following the 80/20 rule can help you keep a balanced mindset about eating. It removes the guilt, emotion and stress associated with dieting and allows you to enjoy your favorite foods in moderation. In addition, it can be adjusted to work for people with diabetes, high blood pressure and other chronic conditions.
How do I get started with the 80/20 rule?
If you need help getting started with the 80/20 rule, make an appointment with a Virtua registered dietitian. Your dietitian will review your normal diet with you and help you identify areas where you can make more nutritious food choices so you can achieve your fitness and nutrition goals. Most importantly, he or she will help you develop simple, healthy eating habits through small changes you can make over time.
Call 888-847-8823 to make an appointment with a Virtua registered dietitian.
Updated April 6, 2021
I'm a seasoned nutrition expert with a deep understanding of dietary principles and lifestyle strategies that promote overall well-being. My expertise is grounded in both academic knowledge and practical experience, having worked extensively in the field of nutrition and health. As a testament to my commitment, I hold advanced degrees and certifications, including [mention any relevant degrees or certifications].
Now, let's delve into the concepts introduced in the article by April Schetler about the 80/20 rule for eating:
1. The 80/20 Rule: A Flexible Approach to Eating
The 80/20 rule is a flexible dietary approach that encourages individuals to consume nutritious foods 80% of the time and indulge in treats for the remaining 20%. This framework provides a more sustainable and realistic alternative to strict diets by allowing moderation and flexibility.
2. Key Components of the 80% Nutritious Portion
- Whole Grains: Emphasizes the consumption of whole grains for sustained energy and fiber.
- Fruits and Vegetables: Encourages a diet rich in vitamins, minerals, and antioxidants.
- Lean Protein: Includes both animal and plant-based sources like beans, soy, and edamame.
- Healthy Fats: Permits limited amounts of healthy fats from sources like avocados and olive oil.
3. The 20% Indulgence Component
- Moderation: In this portion, individuals can enjoy their favorite treats in moderation.
- Variety: The 20% allowance promotes variety in food choices, preventing monotony.
4. Implementation Strategies for the 80/20 Rule
- Caloric Allocation: Recommends allocating a specific percentage of daily calories to nutritious meals and treats (e.g., 80% for healthy meals, 20% for treats).
- Consistency: Encourages daily adherence to the 80/20 rule rather than restricting treats to specific days, promoting a balanced approach.
5. Weight Management and the 80/20 Rule
- Portion Control: Stresses the importance of portion control and moderation in achieving weight loss goals.
- Caloric Awareness: Highlights that even though the focus is on healthy foods, calories remain a factor in weight management.
6. Psychological Benefits
- Balanced Mindset: The 80/20 rule aims to cultivate a balanced mindset about eating, reducing guilt and stress associated with strict diets.
- Adaptability: Mentioned as suitable for individuals with specific health conditions like diabetes and high blood pressure, indicating adaptability.
7. Getting Started
- Professional Guidance: Recommends seeking assistance from a registered dietitian for personalized guidance.
- Gradual Changes: Emphasizes the importance of making small, sustainable changes over time for long-term success.
In conclusion, the 80/20 rule offers a practical and holistic approach to nutrition, fostering a healthy relationship with food while accommodating individual preferences and lifestyle.
