What is the 80/20 Diet and How Can it Help You Lose Weight?

Sometimes, a strict and overly restrictive weight-loss plan may not be the ideal path to shedding those extra calories. After all, most of us are aware that dieting is a tricky business—depriving us of our favourite foods and often giving way to an unbalanced nutritional intake. And, if you happen to be one of those who struggles to keep up with a structured meal plan or experiences a compulsive need to satisfy your cravings, the 80/20 nutrition rule was made for you. 

The 80/20 diet allows you to indulge in your favourite (unhealthy) foods, as long as you promise to eat healthy the rest of the time. "The 80/20 principle implies that you consume nutritious foods 80 per cent of the time and allow yourself less healthy treats 20 per cent of the time. This rule is ideal for those who are seeking to attain optimal fitness levels but struggle with motivation. Thus, it's important not to analyse your meals in terms of a reward or punishment, but instead, to strike a balance," explains Zareen Siddique, Core Fitness and Diet Coach.

However, this diet may not apply to those who consume a controlled meal due to medical reasons such as diabetes, PCOS, cholesterol, blood pressure, and so on. In such a case, unguarded indulgences could further damage your ailment or worsen the specific health condition. 

According to Zareen, you could exhaust your 20 per cent spread across the entire week or cumulatively over the weekend—maybe a piece of dark chocolate after every meal or a few glasses of wine with your gals over the weekend. Foods containing saturated fats, refined carbohydrates, and sugar, along with processed foods and alcohol can make up for 20 per cent. On the other hand, ensure that you incorporate whole grains, fruits, green leafy vegetables, omega 3 fatty acids, lean proteins, and low-fat dairy products in the remaining 80 per cent. "It's all about maintaining a balance and eating more consciously; neither over-eating nor depriving yourself," she adds. 

While there is limited scientific backing to support the 80/20 diet, a study published in Obesity Facts in 2014 attests to the theory behind this principle. In fact, researchers have found that you can continue to lose weight despite small splurges, provided you compensate and eat healthy most of the time.