Is the 80/20 rule diet for you? Without wasting your time, I will go straight to the point of what the heck is this 80/20 rule diet.
As the term sounds pretty complicated, it’s easy to understand. First of all, you still need to know that 80/20 is also known as the Pareto principle.
It is a theory, where roughly 80% of consequences come from 20% of causes.
A little example: waking up at the same time every day can make you 200% more productive.
Ask a few questions why are you doing this or is it another diet video found on Instagram or TikTok. Because an action without execution is just a wish
1. What is the 80/20 Diet?
Now 80/20 rule diet is a balanced way of eating the food you like but in moderation. It’s more of a mindset than a diet. Though it sounds fancy in reality, 80% of the time, following a strict diet regimen, the remaining 20% is flexible. Remember those sudden calls from friends or family for dinner or a takeaway pizza on an odd Wednesday evening after work.
One should also try to understand that 80/20 is not a super word or superfood. It’s a holistic approach towards a healthy lifestyle, where we don’t have to struggle with fancy and complicated diets style.
In the context of the 80/20 diet, healthy foods include fruit, vegetables, whole grains, and lean protein. Plus, unprocessed or processed foods.
Note: Always maintain the portion size, regardless of whether food is healthy or unhealthy. Try eating your food on the same plate or bowl. Its easier to make sure how much you are eating
2. How to follow the diet?
To start the 80/20 rule diet, you should first identify what your goals are.
According to research by the University of Texas Medical Branch(opens in new tab), Protein and fibre are the two most filling macronutrients as it takes longer for the body to digest them compared to carbohydrates and fats
Are you trying to lose weight, gain weight, build muscle, or maintain a healthy lifestyle. Whatever your goals are, it’s important to identify them. Then, comes the most important term of this century “Calorie Intake”. Use an online calculator to find what your calorie intake goal is and then start working around it.
Once you have figured out your calorie intake, you can start a restrictive diet where 80% of the time follow the diet, and the remaining 20%, go easy.
Many people will give their theory on how to follow it. Try one of these and as time progresses, you can become more restrictive.
Option 1: Start a daily diet, where let’s say you have 4 meals, 3 meals restrictive, and 1 meal more on the relaxed side.
Option 2: A bit more rigid, follow a clean diet with a bit of change sometime during the week. Like ordering a takeaway
Option 3: Most strict, only 1 cheat meal a week where you indulge in the things that supercharge your happiness. Following a clean diet throughout the week with 1 cheat meal. Let’s say, Saturday is the day when you enjoy your cheat meal.
3. What is the 80/20 rule for weight loss and how to calculate it?
To be honest, the 80/20 rule diet is not even a diet system like keto, paleo, or any other course where you follow a strict system. Instead, this is more of the way of living healthy was slowly and systematically, held ourselves accountable for any losses or wins we have, if your goal is to be healthy or for a fact whatever he goal is. 80/20 rule is a kind of system you build which will forever change your life. For example, e all have heard about Intermittent Fasting. I have doing intermittent fasting for the last 5 years every day, where I eat for 12 hours and fast for the other 12 hours. Doing these for such a long time, it’s so automatic that I am not hungry every morning until it’s 10-11 am.
Are you getting the idea now, that the 80/20 rule to diet is more flexible and one is more responsible? Remember portion control and eating in moderation is key.
However, if you are strictly after losing weight then the 20% rule would only apply if you don’t eat all the pizzas because at the end of the day all that matters is your caloric deficit.
Also, it can help you promote a lifelong awareness of food, where you have more flexibility to get back to the routine. Most diet fails because either they are too restrictive or we have too little knowledge about what we are doing.
4. What food can you at under the 80/20 rule diet?
Creating a meal/diet plan under the 80/20 rule is comparatively simple but it can vary from person to person depending on goals. A bodybuilder can have different goals, whereas a normal person would just try to be fit.
Still, emphasizing a diet structure will bring more clarity and awareness of what we are trying to achieve from this 80/20 rule.
You can either do weeklong planning where you prep your meals in advance or a day-long approach, where you make your hot meals then and there.
But the most important things to consider in your grocery shopping.
80% of your healthy diet should contain:
- Vegetables and fruits
- Lean meat high in protein
- Fatty and lean fish
- Whole grains
- Nuts, seeds
- Eggs
20% of your spoilt choices should include:
- Sugar: a major source of caffeine. …
- Soft Drinks
- Refined Foods:
- Saturated Fats:
- Salt
- Meat like bacon, cured meat
- Fast foods
- Alcohol (always be wise with the limit, this can ruin everything if gone overboard)
Cheat meals aren’t to be confused with where you do several cheats throughout the week. It’s only once a week. Some people find it difficult to do that. Instead, we can have small snacks here and there which satiates the cravings.
Quick tip:
1. Try to have 4-5 meals every day
2. Count your calories (e.g. 2500 daily calories
3. Keep a target to consume 500 calories in every meal
4. Download any calorie counter app
5. Reward yourself with any small snack. Maybe ace cream or a cup cupcake all of them who got a sweet tooth
5. How to calculate the 80/20 rule diet?
To apply the 80/20 diet rule, you should stick to a plan or calorie goal most of the time. There is no, 1 size answer to this question. Likewise, if you are on a keto, and you end up eating carbs you get kicked out of ketosis. online hindsight, the 80/20 rule diet gives you the flexibility, even at times you had the guilt of eating a cheat meal. get enough flexibility to recover from it.
Start by calculating your calorie intake. I will try to break this down into 5 simple steps :
- Who is involved in this goal?
- You . Accurately measure your daily calorie intake enter your current weight, age, height, and sex into the calorie calculator.
- What do I want to accomplish?
- Lets say “Lose weight” . Make sure once you have found out your daily calorie requirement. Lets say if yours is 2500 calories per day . Then you can set an achievable target of 2000 calories(500 calories deficit).
- Where is this goal to be achieved?
- Its all depends on the type of activity you do. It could be a walk , hike , gym , skipping. Whatever sports or activities you like , it will help you to stay within your goals and help you achieve faster.
- When do I want to achieve this goal?
- Remember, a goal without a target is just a wish. So, keeps some short and long-term goals.
Let’s say, in short term, you want to lose a pound every week. Whilst in long term goal, you want to have a six-pack in 6 months.
5. Why do I want to achieve this goal?
Million dollar question. You might just want to get in shape. I want to get my abs popping. In the end, no matter, whatever goals you got. It’s more important to have clarity and live a more healthy life and everything else fall in place.
As you progress into the 80/20 diet rule. I can guarantee the motivation, and outlook towards yourself. The confidence of achievement is unparalleled because you have proved to choose a healthy lifestyle which is less complicated
What exercise under the 80/20 rule diet?
Once you have figured out what your goals are: lose weight or build muscle, whichever you chose, and planned your diet and calorie intake accordingly.
Common exercises to include:
- Brisk walking or jogging
- Yard work (mowing, raking)
- Dancing
- Swimming
- Biking
- Climbing stairs or hills
- Playing tennis or basketball
The bottom line:
Unlike any other fitness program, diet challenge, or dieting course, the 80/20 diet rule is a simple method of maintaining a healthy lifestyle without any regrets or guilts on failing. We can always jump onto our goals and the best part is there is no complex or weird dieting plan from TikTok on Instagram. Remember, fitness is not some hardcore military program, it’s a way of living that will push you into the fit zone, without even trying hard
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