The 80/20 diet is one of the best methods to lose weight successfully. If you didn’t hear about it, continue to read our article. We can say that it is a weight loss plan, but very effective and helpful. If strict diets are not for you; you don’t want to count calories and you can’t find enough time for a balanced diet, then this very effective 80/20 diet is exactly right for you.
How 80/20 works
The secret is in eating “clean goods” 80 percent of the time and having an everyday cheat meal 20 % of the time. If you think it means that you can eat well only on the weekend than no – this diet allows you to relax 20% of the week’s time. 80/20 is perfect for people who are active the whole day: they can allow themselves to buy something “harmful” on the run.
Food
Let’s have a look at the list of food that is necessary to eat. You need to make sure that 80% of your daily eating plan consists of a variety of nutrient-rich foods.
Compliant Food
Fruits and Vegetables
Fruits and veggies are whole foods and they are the best sources of vitamins and low in calories.
Lean Proteins
The best sources of lean proteins are lean meats, low-fat dairy products, and legumes.
Vegetables and lean proteins will lay down your diet plan so, in this way, you can gin up 80% of a clean diet.
Non-Compliant Food
Saturated Fats
If you have 20% of your diet plan to complete with foods that are higher in fat it means that you need not forget to control your portion.
Refined Carbohydrates and Sugar
Alcohol
Tips
Why many people choose this diet? It is very easy to change your eating habits if you make sure that you can allow you all you want every day. Some of us understand 80/20 planning wrong. You could think that it is ok to practice a diet from Monday to Friday than to have a “great cheat meal on the weekends”. In this case, you’re not practicing the 80/20 diet. 20% means that only four times a week you can eat burgers, sweets, and others.
To lose weight quickly and achieve the best result:
- Don’t forget to control your portions. Remember that it is very easy to get extra pounds if your 20% turn out 40% or even 50%. You have an opportunity to enjoy food to avoid relapses;
- You have no chance to get tired of this diet, but remember that if you eat clean food for a whole week, then on weekends you can afford more food you want. You can distribute the time 80/20 as you wish;
- Exercise. The 80/20 rule is for people who have a training plan and are active physically. Any diet will not be effective without exercise.
Pros and Cons of the 80/20 diet
Pros
Easy to Start
You will have minimal changes in your diet if it was a little bit balanced. You will just reduce the number of harmful goods and increase a percent of whole foods.
No Counting
You don’t need to count calories. Just be active every day as most as possible.
No Frames
No food is off limits! You can eat everything you want, just control your portion and make sure you drink enough water and eat more fruits and vegetables.
Develops Healthy Habits
Imagine that you eat only healthy food 80 percent of the time. In a month or two you will have a new good habit that will stay with you for a long time.
Cons
Not everyone will like it
It will be very difficult to start an 80/20 diet if you are used to eating high-calorie and fat food. It will help you to lose weight but after that, you may feel burnout. This diet aims to consume fewer calories and, as a result, staying thin.
On the other hand, if you are following a strict diet now, going to the gym from 3 to 4 times a week, then being on 80/20 will make no sense for you. You can even gain some weight if you practiced no sugar diet, for example.
To sum up, let’s list up rules you need to follow to get the best result being on the 80/20:
- Do not forget about exercise. If you want to lose some weight, it is necessary to add a training process to your schedule. Especially, if you follow a diet that is similar to 80/20 (can include fat and unhealthy food);
- Count calories. It often happens that the 80/20 diet doesn’t work. In this case, create a food journal and write down what you eat in a day. Maybe, there is huge caloric intake. Think out your eating in such a way as to have a deficit of 500 calories per day;
- Control your portions. You can eat a lot when you have 80%. More important not to forget this rule when you are on your 20% day;
- Try the 90/10 plan. After a while move to a 90/10 diet. It will be easier in three weeks when you are comfortable with the 80/20 diet and what is important, healthier.
