What is the 80/20 Rule for Healthy Eating?
How the 80/20 rule can help you achieve balance with your diet and aid in weight loss
While some “diets” often support restrictive eating methods, this isn’t sustainable for long-term health. The 80/20 rule, in contrast, focuses on moderation rather than restriction. Also, it’s important to make the distinction that this isn’t a “diet”— 80/20 is meant as a guideline to help individuals struggling with their diets to develop healthier eating habits.
Basically, the 80/20 rule means that you stick to healthy, whole foods for 80% of the time, and then allow yourself to indulge in foods you crave but may not be as healthy for the other 20%.
If you have been exploring diet plans and stumbled across the 80/20 rule, read on to find out more about the 80/20 rule and see if it’s right for you.
What does the 80% include?
The most important part of the 80/20 rule is understanding what counts as the 80% and what belongs in the 20%. The 80% portion will make up the majority of your foods, and will consist of whole, healthy, and nutrient-dense foods. Here are the things to include in your 80%:
Vegetables: Whether fresh, frozen, or canned, whole vegetables are one of the most important parts of a healthy diet. Vegetables will provide much of the nutrients and fiber that your body needs to feel energized and keep your digestive tract running smoothly. When choosing vegetables, be sure to look for unsalted or at least low sodium options. Some great veggie options are broccoli, celery, green beans, and leafy greens. You can team, stir fry, or eat your veggies raw.
While fresh is best, we understand you’re on a budget. Frozen vegetables can be just as nutritious while being more cost conscious. Aim for at least 2-3 cups of vegetables per day.
Whole grains: Whole grains give your body energy without spiking your blood sugar. They also contain lots of nutrients and fiber, which are great for overall health and digestion. Stick to whole grains like oats, farro, quinoa, and brown rice, while avoiding processed or refined grains like white flour, white rice, and regular pasta. Aim for about 1 ½ cups of whole grains per day.
Dairy (or non-dairy alternatives): Dairy and dairy alternatives contain protein and minerals like calcium that your body needs. When choosing dairy products, reach for lower-fat options like greek yogurt, cottage cheese, and nut or soy milks. Aim for about 2-3 cups of dairy per day.
Lean proteins: Protein is the building block of many important things in your body. Protein also helps to fuel your body and keep you feeling fuller for longer than other food groups. Fish, chicken, tofu, tempeh, and turkey are all good sources of lean protein. Most adults need at least 1 gram of protein per kilogram of body weight per day.
Healthy fats: All fats are not the enemy of weight loss,.In fact, healthy fats can help provide much needed energy and keep you feeling full for longer. Healthy fats can be monounsaturated fats found in nuts and seeds, as well as omega fatty acids found in seafood and seeds like chia and flax. The (bad) fats to minimize or avoid are saturated and hydrogenated fats found in many processed foods and high-fat meat and dairy products.
What does the 20% include?
Something that people find more sustainable about the 80/20 rule is that you can still enjoy foods outside of those that live in the 80%, but moderation is key here.
For example, this might look like a meal out at your favorite restaurant once a week. Or treating yourself to some dessert. Or it could mean eating a cube of dark chocolate each night or a scoop of ice cream every few days. As long as you keep treats to less than 20% of your colorie intake, you can still enjoy the foods you love.
Tracking your 20%
An important part of following the 80/20 rule is to keep track of that 20%. One way to do this is by estimating 20% of your goal calories per day, so if your goal is 1750 calories per day, then 350 calories per day would be your 20%. Less than 350-calorie treats could be a scoop of ice cream, a small serving of french fries, or a slice of pizza.
A different approach to the 20% component would be to include some smaller indulgences into your everyday meals. Examples of this would be adding a little whipped cream to your bowl of strawberries, or a small amount of brown sugar on your oats.
It’s important to find the method that works best for you. Apps like MyFitnessPal can be helpful to track your health goals and diet by breaking down your total calories into macros (protein, fats and carbs). This can offer a more holistic view into the nutrients you’re getting rather than just “counting calories”.
Can the 80/20 rule help you lose weight?
Because the rule prioritizes more whole foods, nutrients, fiber, and protein, the 80/20 rule can help you build healthier eating habits and may result in some weight loss. Additionally, It’s important to pair a healthy diet with regular exercise too. And it’s always a good idea to talk to your doctor about any health concerns you may have as they might offer other treatment options based on your health history.
Just remember, the 80/20 rule is meant to build healthier eating habits by prioritizing balance and moderation. It’s entirely up to you what foods you choose to make up each category.
Pairing healthier habits with Agile’s medical weight loss program
We’ve all been there, ending up in this endless cycle of yo-yo dieting. It’s exhausting and often yields zero results. If you’ve been struggling to lose weight and nothing seems to be working, medical weight loss could be an option for you. Paired with a healthy diet and regular exercise, GLP-1 treatment has shown to be highly effective for weight loss.
If you are interested in learning more about GLP-1s and the programs we offer, check out some of our resources here. Or, see if you qualify by taking our quiz and schedule a no-cost consultation with one of our providers. They’ll answer any questions you might have and offer clinic insight into which medication may be right for you based on your unique health data.
