80-20 rule diet
- Dietitian.Lauren Hmede
- Mar 27, 2019
- 3 min read
Make Simple Adjustments to Lose Weight More Effectively
Many dieters lose weight by following the 80-20 rule. Technically speaking it is not a plan for weight loss but it still works. If you are not a big fan of strict diet or even you don’t have time to count calories or balancing your macronutrients you may find this plan easy to follow.
This plan may help you to lose and maintain lean weight while allowing 20% of time to indulge fun food without feeling guilty and you are still under control while the remaining 80% you need to include healthy food.
Effectiveness
This plan is easy and simply for weight maintenance but it does not create a calorie deficient to lose weight and whether you lose weight or not depends on many factors.
Your starting point. If you have already a high fat and high calorie diet you are more likely to lose weight ounce you start the 80-20 rule. This diet plan allows you to eat 80% of time more low calories and healthy food so you are more likely to lose weight. But if you are already at calorie deficit diet and then you start this plan you are less likely to lose weight, so you need to adjust your calories intake.
Whether or not you practice moderation. Teven you are following 80-20 rule this is not an excuse to over-eating unhealthy food choices. While you are on the 20% interval of your time you may have a slice of chocolate not a three or more slices as you will end up with no change!
Your activity level. This rule is perfect for people who are physically active in order to balance out the extra calories eaten throughout the 20%. If you don’t exercise then simply you will not lose weight.
Your schedule. Many people follow clean plan during the weekdays and the remaining for fun days at the weekend. But if your weekend lasts for 4 days you are no really practicing the 80-20 rule. 20% means only one day and a half!
Tips to Help You Get Results
In order to lose weight at a moderate rate of one pound per week, you must create a calorie deficit of about 3500 calories. If the 80-20 diet does not help you lose weight, make these adjustments to create a calorie deficit and see results:
Exercise every day. It is important to exercise if you are following 80-20 rule in order to lose weight.
Count calories if necessary. If this rule don’t work, then you need to evaluate your caloric intake and compare it to your calorie needs. Make adjustments to your eating plan or to your activity level to create a calorie deficit of about 500 calories per day.
Practice portion control. Portion control is really important to keep your calorie intake under control otherwise you will not lose weight. It becomes more important on the fan food days as overeating will result in weight gain.
Adjust to a 90-10 plan. If you practice portion control and exercise regularly and you still cannot create the calorie deficit needed to lose weight, then adjust the 80-20 diet to a 90-10 plan. 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.
The 80-20 rule doesn’t work for everyone, especially people who are trying to lose weight. If the diet doesn’t work even after you make the adjustments, you may need a weight loss program with more structure. Explore other eating programs to find the best diet for you.
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