What Is The 80/20 Food Rule And How Can It Help You Lose Weight? A Weight Loss Expert Weighs In: 'Moderation, Not Restriction'

The 80/20 diet is a flexible approach to eating that focuses on making healthy choices 80% of the time while allowing for indulgences 20% of the time. This method emphasizes consuming nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains for the majority of your meals, while also permitting occasional treats or foods you love.

TikTok creator @eunicness , who gives tips and hacks for weight loss, recently explained why this method could aid in fat loss without being excessively restrictive, as rigid diets are often unsustainable.

80/20 Diet for Weight Loss

She first reveals that, 80% of the time, you should make healthy choices. This involves eating lean proteins , fiber, fruits, vegetables, whole grains, and healthy fats.

She emphasizes that 20% of the time is spent eating your favorite foods “in moderation, not restriction.”

“You allow yourself to enjoy treats and indulge in meals and foods that you particularly enjoy without feeling guilty or overly restrictive, and that makes it a very sustainable way to maintain a healthy diet because it acknowledges that it’s okay to enjoy yourself every once in a while as long as the majority of your diet is composed of nutrient-dense foods,” she says.

This method also promotes mindful eating, flexibility, and stress reduction , aspects often associated with overly strict diets.

Tips On Practicing The 80/20 Food Rule

For an 80/20 diet, focus on consuming nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats for 80% of your meals. Fill half of your plate with colorful produce, choose whole grains, and opt for lean sources of protein.

Allow yourself to indulge in your favorite treats or less nutritious foods for about 20% of your meals, practicing portion control and mindful eating. Plan meals ahead, stay hydrated, incorporate regular physical activity, and practice mindful eating to maintain balance and enjoyment while following a balanced and sustainable eating plan.