80:20 rule: A new approach for healthy life

Introduction:

Many people don’t like to stick to recommendations and specially to count calories, carbs, protein and even fat. If you are from those people you can follow 80:20 rule which is not a type of diet plan. So let us start by defining this concept and how it works.

What It Is

It is a balanced healthy lifestyle when people eat 80% of their time healthy and have fun on 20% of remaining time while enjoying their meals. In this way you are following healthy habits while you still enjoy your meals without feeling guilty if you have a cheat meal or even a cheat day when you are on weight loss plan.

Effectiveness

It is an easy approach for adapting healthy lifestyle but you may not lose weight as it does not provide caloric deficit diet. But if you may lose weight or not it depends on two factors:

You’re starting point. If your lifestyle is indulging high caloric high fat food, you m ay benefit from 80:20 rule when only 20% of your time you enjoy your meals with high calories while you eat healthy 80% of the time. But if you aim to lose weight you must balance your intake with your energy expenditure.

Whether or not you practice moderation. The 80:20 rule is not a cause of overeating. Even you may enjoy your favourite meals in your free time in another word I mean 20% of most days; you should consume in moderation. For example, you can choose chocolate cake after dinner as a dessert. But when you don’t consume these food in moderation you are out of 80:20 rule and weight gain may result!

Your activity level. If you have regular exercise most of the days, this could be responsible to burn extra calories earned during the 20% days. But while you are sedentary you will not lose weight as extra calories will be stored in your body.

Your schedule. Most people who follow 80:20 rule, practice a cheat weekend and healthy weekdays. But when weekend extend 2 days so you are not following this rule. 20% of your time should be equal to 1.5 day per week or 4 meals in the whole week.

Tips to help you get results:

You need 500 calories deficit/day that is equal to 3500 calories per week to lose 0.5 kg. So if this rule don’t make changes you can make these adjustment to create caloric deficit diet.

Exercise every day. If you are trying to lose weight you must include physical activity along with diet plan. At least 5 days a week to burn calories eaten in the free 20% window.

Count calories if necessary. Evaluate your caloric needs with your intake and if weight loss does not occur try to make caloric deficit by 500 calories daily.

Practice portion control. Portion control is important while your goals are concentrating toward weight loss plan. This control becomes more effective on your 20% free day when high caloric high fat food are the main in your eating plan.

Adjust to a 90-10 plan. Adjust 80:20 rule to 90:10 if exercise and portion size will not result in weight loss. You still get a “break” during the week, but instead of relaxing your foods choices for 4 meals, you eat two meals that allow for a few indulgences.

This concept does not work for everyone, you can adapt it if you are trying to make healthy lifestyle, and if you aim to lose weight you should follow a weight loss plan and don’t forget to consult with your dietitian and professionals.

Sources:

https://www.verywellfit.com/can-i-lose-weight-on-the-8020-diet-3495281?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=15835898&utm_term=list_gl_ot_vft-default

http://www.athletestrainingcenter.com/tag/8020-rule/