What is the 80/20 principle?

The 80/20 principle is a Nutrition guide I use with some clients who have a fat loss goal.

It is about eating whole, nutritious foods 80% of the time and having treat, soul foods 20% of the time.

It’s a way to improve the quality of your diet and also often achieving a calorie deficit (depending on how you were eating before of course, and your portion sizes!).

The reason why I like to use it with clients is that it means that no foods are removed from a persons diet. Everything has a place.

When an individual has a fat loss, it is possible to lose fat JUST by eating ‘soul’ foods… but it’s a lot harder. Fast foods and convenience foods don’t really fill you up for long, which is why we all overeat on them.

My clients don’t want to compromise their health in relation to a fat loss goal- so this principle is a great starting point.

Basing the majority of what you eat on whole, unprocessed foods means eating things like meat, fish, eggs, beans, lentils, rice, vegetables, fruit, dairy, nuts and seeds most of the time. But still eating foods like pizza, fried foods, sugary foods and refined carbs occasionally.

I love this approach as I find that removing anything from my diet makes me want it all the more! Using the 80/20 principle isn’t about restriction.

I also love it as even though it usually creates fat loss by creating a calorie defecit, it doesn’t require calorie tracking. And you can use it on a day to day basis (eg 3 whole food based meals and one should food snack) or over the week (saving up your 20% to go out for a meal or socialise at the weekend).

The principle is perfect is you want fat loss without compromising your health.

On the other hand, because the rule is subjective it can feel hard for some individuals to know when they are on the right track. It can also feel confusing when viewed alongside other nutrition techniques, so it’s a good idea to chat it through with your Coach.

Be wary of using the terms good/ bad to categorise food. These words can be harmful for someone with a history of disordered eating or someone who has been affected by diet culture. I’m not a huge fan of the word ‘treat’ either, but it certainlly rolls of the tongue better than ‘nutritionally less dense, more processed and more calorific snack’ though so for now it probably need to stay!

Using the principle as a loose way to categorise your food is the way forward.

Focusing on eating mainly foods that make you feel good and in alignment with your goals.

Don’t berate yourself or feel guilty for what you eat, and remember at all times it comes down to choice.

Need a hand with your nutrition? It’s what I do. E-mail me Beth@movemehappy.me.