The 80/20 diet rule is economics hand in hand with nutrition, a way of eating that is far from a weight-loss plan but promotes healthy eating and better choices nonetheless.
When trying to lose weight or simply eat healthier, it’s common to think that we should cut out entire food groups from our diet because they’re considered “less healthy” than others. But in reality, this is rarely the case and when we do this, we are likely to feel restricted and much more likely to overeat the very foods we are trying to stay away from.
Get into the 80/20 diet rule. It’s an ‘everything in moderation’ approach to eating, encouraging everyone to have the foods they enjoy while prioritizing those higher in macronutrients, vitamins and minerals. Whether you’re trying to get into a Calorie deficit to lose weight. or you just want to get more nutrients into your diet, here’s what you need to know about your period, according to a nutritionist.
What is the 80/20 diet rule?
The 80/20 diet rule is a way of eating that includes nutrient-rich foods 80% of the time and “less healthy” and more indulgent foods 20% of the time. It is based on the Pareto Principle, an economic theory that predicts that most consequences (80% of outputs) come from a few causes (20% of inputs). Rather than being a diet plan, it is similar to intuitive eating in that it is a way of thinking and is open to interpretation depending on your goals.
However, some would argue that this is just a more complex definition of a balanced diet. The 80/20 rule stipulates that foods should come predominantly from the entire macronutrient group, but leaves limited room for foods that may be high in sugar or saturated fat, like Definition of the National Health Service of a balanced diet suggests.
Diet culture puts a lot of pressure on us to consider the way we eat, whether it’s when we eat (intermittent fasting) or how we feel about food (intuitive eating), it’s no wonder that the principle of how to eat healthy has become an eating plan with a new name.
That said, if you’re looking to have a more balanced approach to food and find that following a rule of thumb works for you, then the 80/20 plan might be for you. emma morassregistered nutritionist, RNutr has the lowdown on what it’s all about.
How to follow the 80/20 diet rule
If you eat three meals a day, you will have 21 meals per week, so to follow the 80/20 diet rule, 17 of these should be unprocessed, lean, typically healthy meals.
Nutritionist Emma says that this 80% is made up of a “balanced mix of the main food groups with plenty of healthy options.” These include:
- Lean protein: such as chicken, fish, or vegan protein like tofu
- Whole grain carbohydrates: including quinoa, brown rice and oatmeal
- fresh fruits and vegetables
- Healthy fats: like olive oil, avocado, seeds and nuts
“For example, a balanced breakfast might be oatmeal topped with berries, cinnamon, and almond butter,” says Emma. “Almonds are a wonderful source of heart-healthy unsaturated fats, fiber, and vitamins.”
20% leaves you four meals a week to incorporate some whim. If you’re just following the plan to increase your fruit and vegetable intake, for example, then there’s nothing to suggest you can’t eat what you want. But if you’re trying to lose weight, you’ll need to be more considerate.
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80/20 diet: what are the health benefits?
Regardless of why you’re doing it, the 80/20 diet comes with many health benefits and is a great alternative for anyone who might otherwise consider crash dieting.
1. Reduces the risk of diseases
Since the 80/20 diet rule is basically instructions on how to create a balanced diet, it makes achieving one much easier. This is, of course, the main benefit of the rule, since establishing and maintaining a balanced diet is key to reducing the risk of life-threatening diseases, according to research from the University of Pavia recently restored.
The study found that following a diet that included plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and consuming high-fat animal foods and processed meats in moderate amounts was linked to a lower chance of developing a variety of diseases, from cardiovascular conditions to cancer.
2. Stay full longer
If you eat breakfast and feel hungry after an hour, chances are you’re not eating enough protein and fiber. These, according to research the University of Texas Medical Branch, are the two most filling macronutrients, since the body takes longer to digest them compared to others such as carbohydrates and fats. Although you can increase the amount of protein you eat through best protein powder or treat as high protein ice creammany of the foods you already eat will be packed with this important macronutrient.
By following the 80/20 rule, you’ll get even more into your diet, as lean meats and soy products are great sources of protein, while whole grains and beans provide the highest levels of fiber.
3. Reduce your sugar intake
The 80/20 diet is especially good for those who struggle to limit their sugar intake throughout the day. Investigation of King’s College London shows that most of us tend to pass out around 3 pm, following a drop in our sugar levels a couple of hours after lunch. While it’s typical to reach for a sweet snack right now, following the 80/20 rule will see you opt for something that will really keep you satiated, like a handful of nuts or a fruit plate with Greek yogurt.
“We know that there is room for a little bit of everything in a healthy, balanced diet,” says Emma. “The occasional serving of chips or chocolate won’t hurt you, it’s when our diet is constantly made up of things like saturated fat or a lot of sugar that we can have health problems like heart disease or diabetes.”
If most of your daily diet consists of fresh, nutritious foods, there’s absolutely nothing wrong with eating sugary foods from time to time, she adds. “A strange whim is good for the soul, which is also important. This is what the 80/20 rule focuses on.”
4. It can help you maintain weight loss
research by University of Maryland for Integrative Health found that the 80/20 diet rule might be the right next step for those looking to maintain their weight after following a more intensive weight loss program. They looked at a 55-year-old woman who had been following an elimination diet to lose weight initially and found that switching to the 80/20 rule was a positive next step.
“The 80/20 rule is a flexible approach to weight loss,” the researchers explain. “It incorporates balance and moderation, so the individual has room for error. In this rule, 80% adherence to the diet is enough to get results without promoting emotions of guilt and failure.”
They say that because flexibility was built into her program, she didn’t feel deprived or feel the need to overeat, as is common with many restrictive diets.
The best foods for weight loss they were also an important addition. “Vegetables were a main focus, including broccoli, watercress, and green leafy vegetables, foods associated with reduced inflammation. Other recommended foods included onions (high in quercetin), garlic, spices, including curcumin.” and ginger (associated with anti-inflammatory properties), and pomegranates and blueberries (rich in antioxidants). Healthy fats were recommended on a daily basis,” they note.
5. It’s easy to follow
Not technically a health benefit, but certainly something to consider if you’re going to follow an eating plan of any kind. “The reason most crash diets don’t work is that people go on them for a few weeks, feel completely deprived, and end up breaking the habit,” says Emma. “The 80/20 rule is more of a lifestyle than a diet, as it allows you to focus on eating right most of the time and then indulging some of the time.”
This is a much healthier and more sustainable eating pattern, he explains. “Most people find it manageable and enjoyable. When done correctly, it can be a balanced and healthy way to eat.”
Does the 80/20 diet work for weight loss?
Yes, the 80/20 diet can work for weight loss as long as you are in a calorie deficit. When it comes to losing weight, whether or not it happens will depend primarily on whether you’re eating fewer calories than you’re burning every day, also known as a calorie or energy deficit.
“Weight loss is mainly due to the number of calories you take in compared to the number you burn,” says Emma. “The 80/20 diet has no set rules about how much to eat or what specific foods to eat, so it depends on what the person does.”
So even though the 80/20 diet rule wasn’t designed for weight loss, it can help you get there. The foods that make up the majority of the meal plan, 80%, consist of those that are naturally high in protein and fiber and low in calories. It is very similar to Mediterranean diet or the japanese diet that way. Eating these foods instead of those that are particularly high in white carbs and fats will ensure that you not only consume fewer calories throughout the day, but also stay full longer, meaning you won’t be tempted to snack .
