The common weight loss advice is to eat clean all the time, cut all the foods you love, and stick to vegetables and chicken breast.
Those types of restrictive diets will help you lose weight without a doubt, but they rarely work in the long-term.
How long do you think you can avoid eating the foods you love? Is the rest of your life going to be you fighting and resisting these foods?
This is the reason most diets fail, they focus on short-term results, they don’t help you build healthy habits or teach you how to eat based on your goals, likes/dislikes, and metabolism.
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What is the 80/20 Rule for Weight Loss?
The 80/20 rule is a simple rule that consists of getting 80% of your calories from nutrient-dense/whole foods, while the remaining 20% can come from any other type of food.
Nutrient-dense foods are foods like fruits, vegetables, potatoes, legumes, fish, steak, beef, turkey, chicken, and roots.
The 20% can come from other sweet treats that you like having, such as ice cream, Oreos, pop-tarts, donuts, processed foods, or drinks.
For example, if you have to eat 2000 calories to lose weight, then at least 1600 of those calories should come from nutrient-dense foods.
Why is The 80/20 Rule Beneficial?
As previously mentioned, being too restrictive is a reason many diets fail.
A restrictive diet will increase cravings, your chances of overeating, and isn’t sustainable in the long-term.
The 80/20 rule adds flexibility to your diet so you can enjoy it while losing weight, which will increase your adherence.
It will help you stay consistent, which is the main driver for progress. The 80/20 rule is more of a lifestyle change than it is a specific diet.
The 80/20 rule is also very easy to follow, there are no crazy recipes or lists of endless items that are off-limits, it puts you in control of your nutrition.
How to Use the 80/20 Rule
You can stick to eating 80% of nutrient-dense foods each day, or save your calories for days you’ll eat out.
Before using the 80/20 rule for weight loss (or any diet really), you need to first find out how much YOU, specifically, should be eating to lose weight.
An easy way to find it is to multiply your body weight in pounds by 10 – 12.
For example, someone weighing 200 pounds could eat about 2000 – 2400 calories each day.
This is not an exact formula, but it will give you a good estimate to use as a baseline to make changes from.
If you’d like to make a more accurate calculation, you can explore my article on how to calculate your macros and TDEE.
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