Too often dieting entails heavy restrictions that frequently causes binge eating or “yo-yo” dieting. This is because most people struggle following a strict diet 100% of the time. The guilt then adds up when we indulge in dessert, chips or cocktails. However, following the 80/20 rule is a healthy, less-restrictive eating option that doesn’t feel like dieting at all!
Eating healthy 80% of the time and indulging 20% of the time throughout the week is a much more realistic approach than forcing yourself to eat good all the time. This allows you to enjoy your favorite foods in moderation while eating healthy most of the time.
What is the 80/20 rule for eating?
I often use the 80/20 rule for my own eating habits. This means I eat well during the week and on the weekends my 20% of indulging typically occurs. With the 80/20 rule you should try and eat healthy whole foods, lots of veggies, and protein while avoiding processed foods 80% of the time. Then, 20% of the time you can enjoy life’s delicious foods, in moderation. Here are some tips to follow the 80/20 rule.
Tip #1 YOU DON’T HAVE TO COOK EVERY MEAL AT HOME.
It’s typically way easier to follow a healthy diet when cooking your own meals from home.
Cooking from home tends to be a healthy option because you know exactly what goes in your food—how much oil, butter, how many carbs, etc.– and it’s about a thousand times easier to figure out your portion sizes too.
I don’t know about you, but I love eating out! Especially in a place like Las Vegas, it’s such an enjoyable experience to enjoy all the delicious dining options. While I do try to cook most of my meals the majority of the time, I typically eat out anywhere around two to five times a week.
When you’re eating out it doesn’t have to be unhealthy options. If you love to eat out then opt for healthy choices such as salads or a high protein meal with a side of veggies. If you are a pizza lover like me then opt for a Margarita style on thin crust to save on the calories. Try to avoid heavy pastas and fried food. We work hard in our workouts, so know it’s ok to treat yourself by dining out!
Tip #2 ENJOY SPECIAL OCCASIONS
One of the hardest things about trying to eat healthy is the peer pressure we may feel to over indulge—whether it’s a birthday party or a holiday weekend it just feels wrong not to indulge a little.
However, if you’re following the 80/20 principle this becomes unnecessary. As long as you’re not out indulging in cake and ice cream during the week it’s ok to enjoy a weekend of good food and yummy treats. Try not to obsess over every single calorie at special occasions—avoiding pumpkin pie (my favorite) at Thanksgiving or cake during a birthday isn’t necessary if you are eating well 80% of the time.
TIP #3 BUILD A LIFESTYLE, NOT JUST A DIET PLAN.
Most people who start diets inevitably fail because of too many restrictions. Moderation is key and a healthy lifestyle is the ultimate goal.
Diets aren’t sustainable 100% of the time. Diets can be helpful to kickstart weight loss or a healthy habit but following a diet 24/7 isn’t realistic. What you want to strive for is building a healthy lifestyle that you can maintain. Start by listening to your body and realize what it actually craves things like protein, salads and sweet potatoes, not a 1,500 calorie hamburger. Sometimes when we deprive ourselves and restrict calories throughout the day we get hungry and crave all the bad things. So staying fueled throughout the day is a healthy lifestyle approach.
When you fuel your body with adequate protein, fresh veggies and whole grains once you get used to cutting out processed foods, not drinking soda and minimizing sugar you won’t crave the bad choices so much! Sugar and processed foods are addictive just drugs. The more you consume them the more your body craves them. So allowing your body to eat healthy 80% of the time will help you get used to the feeling of being energized and healthy from healthy and nutritious choices. It’s all about allowing yourself little indulgences here and there, so you don’t feel like you’re depriving yourself of every food you’ve ever loved.
TIP #4 DON’T TRY TO BE PERFECT 100% OF THE TIME.
Nobody’s perfect all the time. The point of eating healthy is to strive to be healthy. It’s a journey of moderation.
So while it’s a good idea to aim to eat healthy 100% of the time by not buying unhealthy foods, cooking at home when you can, and making healthy choices when you’re eating out, you should expect to go off course at times because you’re human! In fact, allowing yourself a little give in your diet is actually a good thing to do. Sometimes indulging can be an award for hardwork and dedication. This will also limit binge eating when your willpower is at a low. Perfection is what leads people off course. It’s what makes you down that entire bag of chips and pint of ice cream because all you’ve eaten is carrots and boiled chicken the past week.
So don’t aim to be perfect. Aim to do good 80% of the time.
TIP #5 BALANCE IS KEY
When it comes to life and nutrition it’s all about finding a balance. Proper nutrition will get you the body you want, boost your performance and allow you to live a long, healthy, active life. You also want to be able to just live and enjoy the fine things in life and the 80/20 principle allows you to do just that.
Aim to eat healthy most of the time, aiming for about 80% of the time gives you that wiggle room every sane person needs to still enjoy themselves. It’s what allows you to go to a party and have something other than lemon water. This means you don’t have to obsess about every morsel of food you eat. It allows you to try new things without the guilt! Most importantly it allows you freedom to enjoy life and good health!
