The 80/20 diet, also known as the 80/20 rule, offers a flexible and sustainable approach to eating that emphasizes balance and moderation rather than strict restrictions. It encourages individuals to consume nutritious, whole foods 80% of the time and allows for more freedom with the remaining 20%. This approach can be a sensible method to lose weight and stay healthy. Unlike restrictive diet plans, the 80/20 rule focuses on moderation-you're able to enjoy foods you love, but are encouraged to have a higher ratio of healthy, whole foods and treats in moderation.
Understanding the 80/20 Principle
The core idea behind the 80/20 diet is simple: eat healthy meals 80% of the time and allow yourself more freedom with the other 20%. This principle acknowledges that strict dieting can be difficult to sustain long-term and that occasional indulgences can help prevent feelings of deprivation, which often lead to overeating or abandoning the diet altogether.
Defining "Healthy" and "Less Healthy"
On the 80/20 diet, the definition of "healthy" typically refers to whole, unprocessed or minimally processed foods. Nutritionist, chef, and personal trainer Teresa Cutter suggests that "nutritious" means lots of fruits, vegetables, lean protein, and whole grains, plus lots of water. The U.S. Department of Agriculture’s federal diet guidelines can also help you build a roster of “healthy” meals. The basic principle is to make half your plate fruits and vegetables, and change them up often. The rest of your plate should be whole grains and lean protein with a serving of low-fat dairy, like milk or yogurt, on the side. Try to limit saturated fat and added sugars.
The 20% portion of the diet allows for less nutritious foods, offering flexibility to enjoy favorite treats in moderation. However, it's essential to avoid extremes. As Kristin Kirkpatrick, a licensed, registered dietitian, notes, if the 20% turns into 40%, and the healthy items only fall into the 60% range, then you run into problems. The key is to maintain a balance and avoid undoing the benefits of the 80% healthy eating with excessive indulgences.
The 80%: Focus on Nutrient-Dense Foods
The 80% of your diet should consist of nutrient-dense foods that provide essential vitamins, minerals, and fiber. These foods include:
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- Vegetables: Add fresh, canned, or frozen ones to salads, or have them as side dishes or even entrees. Look for lots of different colors, which mean lots of different nutrients. Vegetables can be steamed, sauteed, roasted, or grilled to change the flavors and find what you like best. Just watch the extra calories and salt in oils and sauces. Most adults should get around 2 ½ to 3 cups a day.
- Whole Grains: Look for these to be listed first on prepared foods like bread. Or go straight to the source with oatmeal, popcorn, farro, quinoa, or brown rice. Try to limit snacks, cakes, and cookies made with refined grains like white flour, though. They can spike your blood sugar. Adults should get around 3 ounces of grains a day (about 3 slices of bread or 1 ½ cups of rice).
- Dairy: Go with fat-free milk, yogurt, soy, and nut milks to cut back on saturated fat. When you do have dairy fat, keep it to a minimum with low-fat versions of sour cream and cheese. Most adults should aim for around 3 cups of dairy a day.
- Lean Protein: Beef, chicken, and pork are fine, especially when they’re low in fat, but it’s better for your health to mix it up a bit. Fish, beans, peas, nuts, seeds, soy, and eggs add a variety of tastes for your palate and nutrients for your body. Adults should get 5 to 6 ounces of protein a day, including about 8 ounces of seafood each week.
The 20%: Enjoying Your Favorite Foods in Moderation
The 20% portion of the 80/20 diet is where you can incorporate your favorite, less healthy foods. This might include a glass of wine at dinner, an ice cream treat for dessert, or a slice of pizza at a party. The key is to enjoy these indulgences in moderation and be mindful of portion sizes to avoid negating the benefits of the 80% healthy eating.
Structuring the 80/20 Diet
There are various ways to structure the 80/20 diet, allowing individuals to tailor it to their preferences and lifestyles.
Daily Approach
With a daily regime of two healthy meals and snacks per day and one indulgence, the daily approach involves incorporating the 80/20 principle into each day. This could mean filling the majority of your meals and snacks with healthy, nutrient-dense foods and then enjoying a small indulgence, such as a bag of chips in the afternoon or a few squares of dark chocolate for dessert.
Weekly Approach
Koren followed a weekly plan, but others prefer the daily regime of two healthy meals and snacks per day and one indulgence. The weekly approach focuses on maintaining healthy eating habits for five days of the week and then relaxing the diet restrictions for the remaining two days. This is sometimes referred to as the "weekend diet."
Calories Approach
If you’re trying to lose weight, you might want to be a little more specific and splurge for 20% of the recommended number of daily calories. For example, if your goal is 1,800 calories a day, you might have 360 more calories two days a week.
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Mixed Approach
Here, instead of that double bacon cheeseburger and soda that you only get once in a while, you fold treats into everyday eating. Sprinkle a little sugar on your grapefruit in the morning. Have some fresh whipped cream and berries for dessert. It’s a way to enjoy eating every day and keep a positive attitude toward food.
Benefits of the 80/20 Diet
The 80/20 diet offers numerous potential benefits, making it an attractive option for those seeking a sustainable and balanced approach to eating.
Flexibility and Sustainability
One of the most significant advantages of the 80/20 diet is its flexibility. Unlike strict diets that eliminate entire food groups, the 80/20 diet allows you to enjoy your favorite foods in moderation. This flexibility can make the diet more sustainable in the long term, as it reduces the risk of feeling deprived and increases the likelihood of sticking to the plan.
No Calorie Counting (Optional)
The 80/20 diet doesn't require you to limit the total amount of food you eat, so you can eat whenever you get hungry and not feel like you're starving yourself. While you may prefer to track calories to ensure you’re nailing the 80/20 ratio, it’s not an essential part of the diet.
Improved Relationship with Food
Another positive aspect of the 80/20 diet is that it removes the angst we often feel when we indulge in nondiet food like cupcakes, cookies, ice cream, and the like. “Losing the shame of having a favorite food every once in a while may in turn deflect an entire binge,” Kirkpatrick said.
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Promotes Long-Term Lifestyle Changes
The 80/20 diet can promote long-term, sustainable lifestyle changes. It could be ideal for people who are so busy with work, community, kids, and activities that they don’t have time for a more aggressive strategy, [but who still want to move toward] a more wholesome, balanced diet.
Potential Downsides of the 80/20 Diet
While the 80/20 diet offers many benefits, it's essential to be aware of its potential downsides.
Lack of Structure
The flexibility of the diet is both a pro and a con. Without much structure or guidance, you’re in the decision-making driver’s seat about what to eat. Add to that the fact that you’re not just making food decisions during the day; you’re also making tons of other decisions about work, family, school and relationships, and all of these decisions drain your mental energy. This is known as decision fatigue, which can make it harder to make healthy choices after a while, research suggests.
Potential for Overestimation
A disadvantage of any moderation-based approach is we tend to overestimate our healthy decisions and underestimate the unhealthy ones. Without a detailed tracking system, what you consider as an 80/20 diet may actually be a 60/40 one. This is where a food journal comes in handy!
May Not Address Emotional Eating
Also, the 80/20 plan doesn’t address the reasons you may make less healthy food choices. For instance, if you eat when you’re stressed or bored, the plan won’t teach you how to cope with these emotions. And the 80/20 diet doesn’t offer information about other supportive tools, such as learning to detect when you’re hungry but not ravenous and when you’re comfortable but not stuffed.
Risk of Disordered Eating
One last thing: Labeling foods as “good” or “bad” can be harmful for anyone with a history of disordered eating or a sensitivity to the pressures of diet culture. So, know that foods are not inherently “good” or “bad”-instead, the 80/20 diet is about finding a sustainable eating plan (think: veggies, fruits, lean protein, and complex carbs) that provides your body with fuel and nutrients that help you feel good 24/7.
Tips for Following the 80/20 Diet Successfully
To maximize the benefits of the 80/20 diet and minimize its potential downsides, consider the following tips:
Keep a Food Journal
Before trying this diet, it may be helpful to use a food journal and take stock of the types of foods you're currently consuming. If weight loss is your goal and calorie counting doesn’t bother you, it may also help to do a bit of math to see exactly how much you're eating.
Plan Your Meals
Planning your meals in advance can help you ensure that you're consuming a balanced diet and sticking to the 80/20 ratio. Take some time each week to plan your meals and snacks, focusing on incorporating plenty of fruits, vegetables, lean protein, and whole grains.
Be Mindful of Portion Sizes
Even when indulging in your favorite foods, be mindful of portion sizes. Overeating, even on the 20% portion of the diet, can negate the benefits of the 80% healthy eating.
Listen to Your Body
Pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, not stuffed. This can help you avoid overeating and maintain a healthy weight.
Don't Label Foods as "Good" or "Bad"
Avoid labeling foods as "good" or "bad." Instead, focus on incorporating a variety of foods into your diet in moderation. This can help you develop a healthier relationship with food and avoid feelings of guilt or shame when indulging in your favorite treats.
Real-Life Success with the 80/20 Diet
Debby Rose’s journey to a lower weight and better health winds through two pregnancies, severe hearing loss, weight-loss surgery, a traumatic event that left her nearly housebound for five years and two knee replacements.
In the last two years and seven months, the 70-year-old has lost 112 pounds, and along with the weight loss, she’s seen her health improve. She follows the 80/20 rule diet and practices intermittent fasting.
“I’ve tried every diet, and they don’t work for me,” she said. “So, I try to follow the 80/20 rule. I eat healthy 80% of the time and 20% whatever I want. I can have it all - I just can’t have it all at once. It works for me. I don’t feel deprived, and it’s just a way of life now.”
80/20 Diet Apps
To assist individuals in following the 80/20 diet, several apps are available. These apps often provide features such as:
- Recipes and Meal Planners: Offering quick and easy-to-make recipes that align with the 80/20 principle, emphasizing whole, unprocessed foods.
- Weekly Trackers: Helping users track their meals, create healthy habits, and monitor their progress toward their goals.
- Progress Tracking: Allowing users to save their progress each week and keep track of their statistics.
Examples of apps that support the 80/20 diet include "Recipes & Meal Planner Free" and "Weekly Tracker Free," both designed for iPad and other Apple devices.
Is the 80/20 Diet Right for You?
The 80/20 diet can be a sustainable and balanced approach to eating for many individuals. However, it's essential to consider your individual needs and preferences before adopting this diet.
Consult with a Healthcare Professional
Before making any significant changes to your diet, it's always best to consult with a registered dietitian or healthcare professional. They can help you determine if the 80/20 diet is right for you and provide personalized guidance based on your individual health needs and goals.
Consider Your Medical Conditions
Another reason to talk with your doctor: The 80-20 diet isn’t right for everyone. Certain diseases can get worse if you eat a lot of salt, fat, or sugar, even once in a while, so splurge meals can be a bad idea for some people.
Be Honest with Yourself
The 80/20 diet requires honesty and self-awareness. Be honest with yourself about the types of foods you're consuming and whether you're truly adhering to the 80/20 ratio. If you find yourself consistently overestimating your healthy choices and underestimating your less healthy ones, it may be necessary to track your food intake more closely.