The 80/20 rule is a simple concept that can help you improve your eating habits without having to make drastic changes. It states that 80% of the time, you should focus on eating healthy, whole foods. The remaining 20% of the time, you can allow yourself to indulge in your favorite treats.
This approach is helpful because it is sustainable and realistic. It allows you to enjoy the occasional treat without feeling guilty, and it can help you develop healthier eating habits over time.
Understanding the Breakdown:
For a 30-day period, assuming you eat three meals a day, that's a total of 90 meals. To follow the 80/20 rule, approximately 72 of these meals should align with your 80% healthy eating goals. This leaves room for 18 meals to be your 20% indulgence.
Example of 20% Indulgences:
- Portion Sizes: Keep in mind, these are examples, and the ideal portion size can vary based on individual needs.
- Sweet Treats: A small scoop of ice cream, a single cookie, or a slice of cake.
- Salty Snacks: A handful of potato chips, a small bowl of popcorn, or a few pretzels.
- Drinks: A small soda, a glass of wine, or a sugary coffee drink.
Remember: The key is moderation. Enjoy your indulgences without overdoing it. The 80/20 rule is about balance, not deprivation.
Why is the 80/20 Rule Helpful?
The 80/20 rule is helpful because it is sustainable and realistic. It allows you to enjoy the occasional treat without feeling guilty, and it can help you develop healthier eating habits over time.
Here are some of the benefits of following the 80/20 rule:
- Improved weight management: When you eat a healthy diet 80% of the time, you are more likely to maintain a healthy weight.
- Increased energy levels: Eating healthy foods will give you more energy than eating processed foods.
- Improved mood: Studies have shown that eating a healthy diet can improve your mood.
- Reduced risk of chronic diseases: Eating a healthy diet can reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and cancer.
How to Do the 80/20 Rule Without Your 20% Turning into 30, 40, or 50
It is important to be mindful of your 20% and make sure that it does not turn into 30, 40, or 50. Here are some tips for doing the 80/20 rule without going overboard:
- Plan ahead: If you know you will be attending a party or other event where there will be unhealthy food, plan ahead and eat a healthy meal beforehand.
- Be mindful of portion sizes: Even if you are eating a treat, it is important to be mindful of portion sizes.
- Choose healthy treats: There are many healthy treats that you can enjoy, such as fruit, yogurt, and dark chocolate.
- Don't beat yourself up if you slip up: Everyone slips up from time to time. If you eat something unhealthy, don't beat yourself up about it. Just get back on track with your 80/20 rule.
The 80/20 rule is a simple and effective way to improve your eating habits. By following this approach, you can eat healthy and still enjoy the occasional treat.
I hope this blog post has been helpful. If you have any questions, please feel free to leave a comment below.
Please note that this blog post is for informational purposes only and should not be considered medical advice. Please consult with a healthcare professional before making any changes to your diet or lifestyle.
I would also like to add that it is important to find an approach to healthy eating that works for you. If the 80/20 rule is not right for you, there are other approaches that you can try. The most important thing is to find a way to eat healthy that you can stick with in the long run.
If you are struggling to stay consistent or even to start taking action towards your goal, you may benefit from the support and accountability of a nutrition coach. to find out more or get started with one of our expert nutriton coaches all you have to do is Book a Discovery Call HERE
