Why the 80/20 rule is BS
I assume you have heard about the 80/20 rule in dieting, right? The one where you eat “clean” 80% of the time, and the other 20% is a free pass to indulge a bit? Sounds perfect right? Best of both worlds!! True moderation!
Or not, let's talk…
The 80/20 Rule is so overused, and it’s never being used correctly at that. Let’s be real here, for many of you (myself included in the past) 80/20 is really looking more like 50/50. The truth is, for many of us, that 20% can quickly turn into a slippery slope, because we lack two things.
- Self awareness
- The education to understand what 20% really looks like!
The problem isn't lack of effort; it's our perception of that 20%.
How do you ACTUALLY quantify that 20%? Tracking your food intake! Let’s dive into an example.
Let’s say Julie has a calorie budget of 2200, she wants to eat 80/20. For her exact calorie targets that means that ONLY 440 of those calories are coming from treat foods. BUT here is what her day looks like.
- Breakfast is 400 calories: 3 Egg scramble cooked in olive oil with peppers and cheese + berries on the side.
- Lunch is 500 calories: Grilled chicken over greens salad packed with veggies, cheese, croutons, and oil based dressing.
- Post workout is 300 calories: Protein powder, banana, almond milk.
- Dinner is 800 calories: 3 slices of Pizza and a glass of wine.
- Dessert is 150 calories: Frozen yogurt bar
HALF her daily caloric intake is coming from a food that would fall into the 20% column. She thinks she nailed the 20% by only having one “bad” meal, but the truth is it was so calorie dense (and low protein low fiber) that it consumed most of her caloric intake for the day. Why does this matter? AWARENESS.
Awareness is Key: Tracking brings awareness. It's like holding up a mirror to your eating habits – no judgment, just facts. It gives you the power to look at the data, rather then feeling emotional and thinking “Why isn't this working?!?”
Tracking helps you see where you stand on the whole foods front. Are those veggies getting their deserved spotlight, or are they playing second fiddle to processed snacks? Is your fiber hovering around 8 grams a day (when it should be double that) Is your protein sitting around 60 grams a day, but you think you are killing it by having a serving of protein with 2 or 3 meals a day?
Tracking helps you make informed choices, paving the way for an ACTUAL 80%. Say hello to more energy, better moods, and the gradual but steady progress you've been dreaming of. One thing I know for sure, the older I get the more I notice how my body needs those whole foods so I can hit my nutrient goals, I just don’t FEEL my best without them!
The 80/20 rule isn't GOOD OR BAD. It’s just over used, and used without any actual knowledge of what it means. Moderation is possible, but it is easier when you know what your body needs first!
You can eat what you want, when you understand what your body NEEDS.
It is Friday so it is time for my Friday favs
- This legion protein powder flavor is drool worthy! I just made a “protein coffee” with this powder, cold brew and almond milk!
- My LMNT habit is getting expensive!! Watermelon salt is a big hit in my house right now. I start my day with a packet, and will even add a second in the afternoon if I sauna or do hot yoga.
- I am back on collagen, after 6 months off to see if it was really contributing to better hair and nails, I CAN CONFIRM. I’m back and never going off again! Thorne collagen dissolves easily and I cannot taste anything when I blend this right into my coffee!
- Speaking of blending, you NEED this frother for your coffee and even protein shakes. I love this little thing!
- I just got this moisturizer last week and it is CHEFS KISS. So light weight but also ridiculously mosturing! I am obsessed.
You can find all of these items and more of my favorites (that I actually use) here.