What is the 80/20 rule?

By Lizzie Streit, MS, RDN, LD 

Hundreds of diets have promised weight loss and health benefits over the years. Low-carb, paleo, keto, low-fat, plant-based…you name it and the diet industry has promoted it. But have you heard about the 80/20 rule? 

This approach to eating is more focused on balanced eating than it is on rules and restrictions. For some people, it can be an effective way to stay on track with healthy eating. 

Read on to learn about the strategy behind the 80/20 rule and its possible benefits. 

The 80/20 Style of Eating 

When applied to eating, the 80/20 rule means that you eat nutritious foods 80% of the time and allow for treats and indulgences 20% of the time. It’s not really a diet as much as it’s a way to apply the concept of “everything in moderation.” 

In general, the following foods should make up 80% of meals: 

  • Vegetables, fruits, and other whole or minimally processed plant foods like legumes and whole grains 

  • Nuts and seeds 

  • Lean animal proteins, such as seafood, poultry, lean cuts of beef and pork, and eggs 

  • Low-fat dairy products 

The other 20% of food intake can include: 

  • Desserts and other sweets 

  • Refined carbohydrates 

  • Higher fat animal foods 

  • Alcohol 

  • Take-out and fast foods 

People may apply the 80/20 rule in many different ways. For instance, maybe you choose to eat three well-balanced meals per day and have one indulgence. Or perhaps you eat foods that mostly fall under the nutritious category six days a week and then include your treats on one day. 

Some may even apply the rule more literally and eat well for 17 meals a week while indulging for four meals a week (if they eat three meals a day for a total of 21 meals). 

Can it help with weight loss? 

The 80/20 diet can be helpful if you want to lose or maintain weight. Since this style of eating has no restrictions and does not require calorie tracking, many people find it easy to follow. It makes room for indulgences that may come with eating out or celebrations and allows for you to enjoy everything you like in moderation. 

You may find that following the 80/20 rule helps you lose weight, especially if it helps you reduce overall calorie intake and eat more healthy foods than you usually do. 

However, the 80/20 rule does not work for everyone. For some people, it can be easy to overindulge during the 20% meals or days. If your weekly or daily calorie intake stays pretty much the same, you won’t see an impact on your weight. Remember that moderation is key to the success of any healthy eating plan. 

Note from Healthy For Life Meals: Our well-balanced meal plans are full of nutritious foods and feature appropriate portions of desserts. Check out our menus and order your fresh, healthy meal plan for delivery next week! 

Stef Keegan