If ‘eating healthy’ has zapped your zest for life, it’s time for a change. The 80/20 diet might be the relief you need to keep losing weight – without losing your mind. This approach has a little more leeway for enjoying menu items considered a no-no in strict diet plans.
In fact, the 80/20 rule has helped lots of people lose weight and find happiness on their wellness journey. Take a look at the 80/20 diet to see if it’s right for you.
What’s the 80/20 Diet?
The 80/20 rule is a unique way of approaching healthy eating. Instead of restricting yourself to the foods you know are good for you, this diet has a little more wiggle-room so that 20% of the time you can splurge on tasty treats – in moderation.
In essence, the 80/20 rule suggests you eat wholesome, healthy foods 80% of the time and enjoy less-healthy food choices 20% of the time. The beauty of this approach is that it’s more of a mindset than a strict diet plan, which means your definition of ‘healthy’ can be different than someone else’s.
Even though the ‘healthy’ and ‘unhealthy’ foods are open to interpretation, folks who are working on losing weight will want to stick to a pretty classic interpretation of clean eating. In other words, the majority of your diet (the 80%) should consist of nutrient-dense items, like whole grains, leafy greens, fiber, protein, fruit and legumes.
And if you have a weak spot for a buttery croissant with nutella – that’s okay! In fact, you shouldn’t feel bad about enjoying treats like these, because they can be great for your social and mental wellbeing. Just keep these less nutrient-dense food choices within the 20% range.
Sample Food Diary of an 80/20 Diet
Portion size and variation are still important on the 80/20 diet, as overindulging in anything – including healthy foods – can be detrimental. Here’s an example of a 3-day food diary that fits into the 80/20 approach.
Day 1 – Veggie omelet and orange juice; spring green salad with vinaigrette and whole-grain roll; handful of almonds and raisins; 2 chocolate chip cookies with glass of milk; baked salmon with steamed broccoli and brown rice
Day 2 – Greek yogurt with sliced bananas and green tea, strawberries and chia seeds; chicken Caesar salad and cup of tomato soup; single cheeseburger with side salad and sweet potato fries; cottage cheese with honey and fresh berries
Day 3 – Croissant and caramel latte; apple slices with cheddar cheese and whole wheat crackers; mushroom soup with side salad; fresh melon cup; chipotle chicken thighs with pineapple chutney; bread pudding dessert
Why the 80/20 Diet Works for Wellness
Food plays an important role in social and emotional wellbeing. Your diet shouldn’t feel like a punishment! The 80/20 rule loosens some of the restrictions of classic weight loss plans to improve the emotional aspect of healthy eating.
Plus, it’s much easier to stick to! While strict diets can make you feel like giving up altogether, the 80/20 rule shifts your focus to adopting healthy routines while also incorporating the good emotions, flavors and overall enjoyment that food can bring.
While it might not be helpful for those who like structure, the 80/20 rule is worth considering if you prefer a more relaxed approach. Paired with exercise, meditation and other healthy habits, the 80/20 rule is a unique option for losing weight.
