How does the 80 20 rule work in weight loss

What is the 80/20 diet rule and does it work for weight loss?

The 80/20 diet rule is economics hand-in-hand with nutrition, a way of eating thats far from a weight loss plan but promotes healthy eating and better choices all the same.

When trying to lose weight or just eat healthier, it's common to think that we need to cut out entire food groups from our diet because they're seen as 'less healthy' than others. But actually, this is rarely the case and when we do this, we're likely to feel restricted and are much more likely to binge eat the very foods we're trying to stay away from.

Enter the 80/20 diet rule. Much like 80/20 running, it's an 'everything in moderation' approach to eating, encouraging everyone to have the foods they enjoy while prioritizing those higher in macronutrients, vitamins, and minerals. Whether you're trying to get into a calorie deficit to lose weight or just want to incorporate more nutrients into your diet, this is what you need to know about the rule, according to a nutritionist.

What is the 80/20 diet rule?

The 80/20 diet rule is a way of eating that includes nutritionally-rich foods 80% of the time and less-healthy and more indulgent foods 20% of the time. Its based on the Pareto Principle, an economic theory that predicts most consequences (80% of outputs) come from a few causes (20% of inputs). Rather than being a diet plan, its similar to intuitive eating in that its a mindset and open to interpretation depending on your goals.

However, some would argue that this is just a more complex definition of a balanced diet. The 80/20 rule stipulates foods should predominantly come from across the group of macronutrients but it leaves limited room for foods that may be higher in sugar or saturated fatjust as the NHS definition of a balanced diet suggests.

Diet culture puts so much pressure on us to consider the way we eat, whether thats when we eat (intermittent fasting) or how we feel about food (intuitive eating), its hardly surprising that square one of how to eat healthily has been turned into an eating plan with a new name.

That being said, if youre looking to have a more balanced approach to food and find that following a rule of sorts works for you, then the 80/20 plan could be for you. Emma Moross, registered nutritionist, RNutr has the lowdown on what its all about.

How to follow the diet 80/20 rule

If you eat three meals a day, youll have 21 meals per week so to follow the 80/20 diet rule, 17 of these need to be unprocessed, lean, and typically healthy meals.

Nutritionist Emma says that this 80% is made up of a balanced mixture of the main food groups with plenty of healthy choices. These include:

• Lean proteins: such as chicken, fish, or vegan protein like tofu
• Wholegrain carbohydrates: including quinoa, brown rice, and oats
• Fresh fruits and vegetables
• Healthy fats: such as olive oil, avocado, seeds, and nuts

For example, a balanced breakfast could be oatmeal topped with berries, cinnamon, and almond butter, Emma says. Almonds are a wonderful source of heart-healthy unsaturated fats, fiber, and vitamins.

The 20% leaves you four meals per week to incorporate any indulgences. If youre just following the plan to increase your intake of fruits and vegetables, for instance, then theres nothing to suggest you cant just eat what you want. But if you're trying to lose weight, youll have to be more considered.

80/20 dietwhat are the health benefits?

Regardless of why youre doing it, the 80/20 diet comes with plenty of health benefits and its a great alternative for anyone whod otherwise consider a quick crash diet.

1. Reduces the risk of disease

As the 80/20 diet rule is basically instructions for how to create a balanced diet, it makes achieving one that much easier. This is naturally the top benefit to the rule, as establishing and maintaining a balanced diet is key to reducing the risk of life-threatening illnesses, research by the University of Pavia recently re-established.

The study found that sticking to a diet comprising of plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and having high-fat animal-based foods and processed meats in moderate amounts was linked with a lower chance of developing a range of diseases, from cardiovascular conditions to cancer.

2. Stay fuller for longer

If you have breakfast and then an hour later youre feeling hungry, chances are youre not eating enough protein and fiber. These, according to research by the University of Texas Medical Branch, are the two most filling macronutrients as it takes longer for the body to digest them compared to others like carbohydrates and fats. While you can increase how much protein you eat via the best protein powders or treats like high protein ice cream, many of the foods you already eat will be full of this important macronutrient.

By following the 80/20 rule, youll include even more in your diet since lean meats and soy products are excellent sources of protein, while whole grains and beans provide top levels of fiber.

3. Reduce your sugar intake

The 80/20 diet is especially great for those who struggle to limit their sugar intake through the day. Research from Kings College London shows that most of us tend to crash out at around 3pm, following a dip in our sugar levels a couple of hours post-lunchtime. While its typical to reach for a sweet snack at this time, following 80/20 rule will have you opting for something that will actually keep you satiated like a handful of nuts or a bowl of fruit with Greek yogurt.

We know that there is room for a little bit of everything in a balanced, healthy diet, Emma says. The occasional serving of French fries or chocolate isnt going to harm you, its when our diet is consistently made up of things like saturated fats or lots of sugar that we can run into health problems like heart disease or diabetes.

If the bulk of your daily eating is fresh, nutritious foods, theres absolutely nothing wrong with indulging in sugary foods occasionally, she adds. The odd treat is good for the soul, which is important too. This is what the 80/20 rule focuses on.

4. It can help you maintain weight loss

Research by Maryland University of Integrative Health found the 80/20 diet rule could be a suitable next step for those looking to maintain their weight after following a more intensive weight loss program. They observed a 55-year-old woman who had been following an elimination diet to initially lose weight and found that switching to the 80/20 rule was a positive next move.

"The 80/20 rule is a flexible approach to weight loss," the researchers explain. "It incorporates balance and moderation, so the individual has room for error. In this rule, 80% compliance to the diet is enough to deliver results without promoting emotions of guilt and failure."

They say that as flexibility was built into her program, she did not feel deprived or feel the need to binge eat, as is common in many restrictive diets.

The best foods for weight loss were also an important addition. "Vegetables were a primary focus, including broccoli, watercress, and leafy greensfoods associated with a reduction in inflammation. Other recommended foods included onions, (high in quercetin), garlic, spices including curcumin and ginger (associated with anti-inflammatory properties), and pomegranates and blueberries (high in antioxidants). Healthy fats were recommended daily," they say.

5. It's easy to follow

Not technically a health benefit, but certainly something to consider if youre going to follow an eating plan of any kind. The reason most crash diets dont work is that people follow them for a few weeks, feel completely deprived, and end up breaking the habit, Emma says. The 80/20 rule is more of a lifestyle than a diet as it allows you to focus on eating well most of the time and then indulging yourself some of the time.

This is a much healthier and more sustainable pattern of eating, she explains. Most people find it manageable and enjoyable. When done correctly it can be a balanced and healthy way of eating.

Does the 80/20 diet work for weight loss?

Yes, the 80/20 diet can work for weight loss as long as you're in a calorie deficit. When it comes to losing weight, whether it happens or not will mainly depend on whether you're eating fewer calories than you're burning every dayotherwise known as a calorie or energy deficit.

Weight loss is mainly driven by the number of calories you take in versus the number you burn," Emma says. The 80/20 diet doesnt have set rules on how much to eat or what specific foods to eat so it completely depends on what the person does."

So while the 80/20 diet rule was not designed for weight loss, it can help you get there. Foods that make up the largest part of the eating plan, 80%, consist of those that are naturally high in protein and fiber and low in calories. It's very similar to the Mediterranean diet or the Japanese diet in that way. Eating these foods over ones that are particularly high in white carbohydrates and fats will ensure that you don't only consume fewer calories throughout the day but you also stay fuller for longer, meaning you won't be tempted to snack.

How the 80/20 rule helped this woman lose weight

A diet doesnt need to be 100 percent healthy to be healthy, according to Work Week Lunch founder Talia Koren. The blogger lost 10 pounds following the 80/20 rule, which involves focusing on eating healthy foods 80 percent of the time, and less healthy foods the remaining 20 percent.

I wasnt restraining myself and I think thats the key to what makes it work, Koren tells NBC News Better. You can have what you want, but you have to have more of the healthy stuff."

The 25-year-old says she put on a few extra pounds in college. Her eating habits worsened after she started working for a busy New York City media company, where pizza days and free bagels were the norm. Shedding the weight seemed impossible.

When youre not eating well, your energy levels are affected, and thats what I found, Koren said. I was really sluggish. I didnt like the way my clothes fit. I just didnt feel good about myself.

Koren tried numerous diet fads, none of which seemed to help her lose weight. Exercise didnt seem to help either. In 2015, while researching online, she learned about the 80/20 rule and decided to try it.

Daily Vs. Weekly Approach

Koren approached the 80/20 rule using what she calls the week-long approach. She eats about 21 meals in a week, 80 percent of which make up about 17 meals. She prefers this to the day-long approach, which means 80 percent of her daily meals are healthy.

If 20 percent [of what you eat] is sweet potato fries every day, thats going to add up, she explains.

The week-long approach, however, forces her to have more self-restraint. While about 17 of her meals are healthy during the week, just four are less healthy.

What to eat and not eat

Koren began cooking her meals at home. Her healthy meals consist of whole grains, lean proteins, fruits and vegetables and nutrient dense carbs.

For example:

• Breakfast: Two slices of wheat toast with peanut butter and blueberries
• Mid-morning snack: A piece of fruit (whole apple, whole plum, whole peach)
• Lunch: Salmon, sweet potatoes, and broccoli
• Mid-afternoon snack: Sliced pepper with hummus, or a handful of almonds with dates
• Dinner: Scrambled eggs with veggies

She decided to reserve her less healthy meals for when she eats out with friends. But shes careful not to pick menu items that are too unhealthy.

I love Mediterranean food, she says. So I would get falafel, which is fried, and maybe some cole slaw there would be mayo in there that type of thing, where its not totally unhealthy but not super strict either.

You should never use your 20 percent less healthy meal allowance as an excuse to binge eat, she warns.

That doesnt mean youre going to an extreme opposite like youre just going to eat pizza 20 percent of the time, she says. It just means caring a little less.

Prepare your meals in advance

Whats Korens secret to keeping her healthy lifestyle consistent? She prepares her meals in advance.

Meal prepping is a huge, huge reason why I was able to stay so consistent, because no matter what diet or plan youre on, you need to prepare, she says.

The blogger meal preps twice a week. On Sunday shell prepare her meals for Monday through Wednesday, and on Wednesday shell prepare her meals for Thursday through Sunday. For example, shell cook broccoli, sweet potatoes, and salmon, and divide them into three portions for her lunch for the next three days. She says these prepared dishes prevent her from making unhealthy excuses.

You want to beat your brain to the punch and just have the healthy meal in front of you, so you dont even have to think about a decision its just there, says Koren.

Focus on the process, not the goal

After six months of following the 80/20 rule, Koren went from about 130 to 120 pounds.

This is what I would call my happy weight, she says. Im not trying to lose more, I dont want to gain more either.

The blogger says losing the weight felt awesome, but notes it was a result of focusing on healthy lifestyle changes, not an obsession with slimming down.

I was focusing on the process on the cooking process and all of a sudden I realized my clothes started fitting better, my energy levels were very balanced throughout the day, she says.

It just made life a lot easier, Koren concluded.

How to use the 80/20 rule

• Will it be weekly or daily? On the week-long approach, 80 percent of your weekly meals are healthy. The daily approach, on the other hand, means 80 percent of your daily meals are healthy. Koren found the weekly approach more effective, since it forced her to eat more healthy meals.
• Educate yourself. Healthy meals should consist of whole grains, lean proteins, fruits and vegetables and nutrient dense carbs. Your less healthy meals should be an opportunity for you to eat what you enjoy, but not an excuse to binge eat junk food.
• Invest time in meal prep. Meal prepping is an important way to ensure you always have healthy options available, and will prevent you from making unhealthy excuses when hungry.
• Focus on the small stuff. When you focus on changing your eating habits and lifestyle, your body and energy levels will change too.

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