[vc_row][vc_column][vc_column_text]So, you’ve tried the
DASH Diet, the
Mediterranean Diet, the
Keto Diet, the
MIND Diet … the list goes on and on. But have you taken the 80/20 Diet for a spin? It offers a different approach to eating that might help you maintain or even lose weight.
In her book
“The 80/20 Diet,” Australian chef, nutritionist and personal trainer Teresa Cutter explains that the diet boils down to a simple concept: Eat healthy 80% of the time, and engage in some indulgence 20% of the time.
Sounds fantastic, doesn’t it? For many people, the 80/20 Diet can provide a sensible, practical way of eating. But the diet might not be right for other folks, especially those who aren’t disciplined when it comes to eating.
By the way, you might see or hear the 80/20 Diet referred to as the Weekend Diet. Why that name? Some people opt to observe the 80% part during the week and reserve the 20% part for the weekend.
How do you follow the 80-20 Diet?
While there are no set-in-stone rules about how to follow the 80/20 diet, nutrition professionals do offer some suggestions.
April Schetler, a registered dietitian with Virtua Health, a health care system in New Jersey,
says the 80% part of the plan should involve drinking plenty of water and eating nutritious foods such as:
- Whole grains.
- Fruits and vegetables.
- Lean protein, including plant-based proteins like beans, soy, and edamame.
- Limited amounts of healthy fats from avocados or olive oil.
As for the 20% of the diet, Schetler suggests enjoying your favorite goods in moderation. For instance, she says, you might savor a small piece of chocolate cake today and a sip a glass of red wine tomorrow, but not both at the same time.
For a woman sticking to a 1,500-calorie-a-day diet to lose weight, the 80/20 plan would translate into 1,200 calories dedicated to the 80% and 300 calories earmarked for the 20%.
Following the 80/20 rule can aid in weight loss, according to Schetler. But how much weight you shed depends on how healthy or unhealthy your eating habits were before you began the 80/20 diet.
How can you achieve success with the 80-20 Diet?
Schetler says
portion control and moderation are the keys to success when adhering to the 80/20 Diet. She notes that “it’s still possible to exceed your body’s energy needs and gain weight even though you’re eating healthy foods. Calories always count, even if they’re healthy ones.”
Sheah Rarback, a registered dietitian with the University of Miami Health System, also
emphasizes portion control and moderation.
Whether you pick a cheeseburger with fries, a slice of birthday cake or your favorite cocktail as a “cheat” food, portions should remain aligned with 80/20 rule, Rarback says. “Return to clean, healthy eating the next morning,” she adds, “or keep each meal in balance by pairing your burger with a salad instead.”
What are the pros of the 80-20 Diet?
The 80/20 Diet supplies several advantages.
For one thing, it’s much less restrictive than carb-conscious plans like the Keto Diet and Paleo Diet. Therefore, the 80/20 Diet can be fairly easy to follow.
Schetler says the 80/20 Diet also can help you maintain a positive outlook about eating. “It removes the guilt, emotion and stress associated with dieting,” she says, “and allows you to enjoy your favorite foods in moderation.”
Additionally, Shape magazine
notes that the 80/20 Diet can be followed forever. That’s in contrast to plans like the Atkins Diet and the Keto Diet, which are intended to be short-term.
What are the cons of the 80-20 Diet?
No diet is perfect, and the 80/20 Diet is no exception.
The International Food Information Council
points out that there’s no precise definition of what “healthy” means, leaving it open to interpretation as to what belongs in the 80% bucket and what belongs in the 20% bucket.
Debra Nessel, a registered dietitian at Torrance Memorial Medical Center in Torrance, California,
says another potential drawback of the 80/20 Diet is that you must be keenly aware of your eating habits in order for this diet to work. “This plan should not be looked at as a quick fix or magic bullet,” she says.
Furthermore, Nessel says, the 80/20 Diet might not be a fit for “emotional eaters,” as they might use it as a “free pass” to eat without limits. In addition, people who embrace food as a reward likely won’t benefit from 80/20, she says.
People on restricted diets due to health issues also may not be ideal candidates for the 80/20 Diet, Nessel says. However, they might be able to adopt a more rigid ratio, such as 90/10, to take into account their existing diet.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="156833" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1640211537789{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/garden-of-life-dr-formulated-keto-fit-vanilla"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="156835" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1640211563442{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/natural-balance-ultra-diet-pep-2000-60-vegetarian-capsules"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="156834" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1640211595705{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/lean1-nutrition-53-original-fat-burning-protein-shake"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
