The 80/20 Rule and Why It’s So Vital for a Sustainable and Healthy Lifestyle
Whole 30. Keto. South Beach Diet. Zone Diet. You have likely heard about at least one of these fad diets. You may have even tried one of these plans at some point in your fitness journey. While all of these diets boast promises of weight loss, all of them have a glaring similarity: they are not sustainable.
Not only are these diets extremely restrictive, they are nearly impossible to stick to over a long period of time. For example, Whole 30 completely cuts out grains, alcohol, dairy, legumes, and added sugar. Keto largely focuses on the consumption of protein and fat, meanwhile limiting carbohydrates.
Equally troubling, these diets label foods as “good” and “bad,” thus creating even more stress and anxiety with daily food choices.
Shifting the Mindset to the 80/20 Rule
The 80/20 rule is a nutrition plan that many fitness professionals, including myself, live by and teach our clients. It essentially encourages the consumption of nutrient-dense, minimally-processed foods 80% of the time, meanwhile leaving 20% room to enjoy “fun” foods.
I like to think of the 80/20 rule even beyond food, but rather a lifestyle. Here are some ways that I try to live by 80/20:
80% of the Time:
Eat a balanced meal of nutrient-dense carbohydrates (fruits, vegetables, grains, etc), protein (lean meats, eggs, fish, etc), and fats (nuts, fatty fish, dairy, avocados, etc)
Get adequate protein in each day (at least 1 gram per pound of bodyweight)
Lift weights 2-3x a week
Each week aim for 150 minutes of low intensity cardio or 75 minutes of high intensity cardio
Drink plenty of water
Limit alcohol
Sleep 7-8 hours a night
Aim for 7,000-10,000 steps a day
Choose a nutrient-dense meal when eating out at a restaurant
Make more meals at home vs. takeout
Give the body time to rest and recover between workouts
For the other 20% of the time, I enjoy “fun” foods, such as my favorite sweets or salty snacks, go out to dinner and enjoy a meal of my choosing guilt free, order takeout if I’m simply too exhausted to cook, skip a workout if my body needs a rest, and….
…100% of the time, make nutrition and fitness a SUSTAINABLE part of my lifestyle.
