The Good and the Bad of the 80/20 Diet

By Debra Nessel, RD, CDE, Torrance Memorial Medical Center

People are either on or off diets. There is always a diet du jour, promising a quick fix, no effort to success. The new focus in nutrition is “mindful” eating, which stresses the importance of being aware of food intake by savoring every bite without distraction.

The 80/20 rule similarly strives to set lifestyle changes by offering a less restrictive approach and that’s a major plus. The rule dictates that 80 percent of your meals should be healthy, and the other 20 percent can go towards anything you please. However, folks still have to be aware of their habits as this guides what and how they eat. This could potentially be the drawback. This plan should not be looked at as a quick fix or magic bullet. Pre-planning meals and snacks and including routine exercise will still be essential for individual success.

Though this dieting approach is designed to offer freedom from otherwise restricted food plans, it still requires discipline. Individuals would have to be familiar with what a clean healthy diet looks like, as this would control 80 percent of their success. Consider the three bite rule. Take three purposely savored and mindful bites, which allow for some indulgence of your favorite dessert or fad-laden appetizer, without fear of diet ruination. Some people often use when they are trying to justify the addition of their “sinfully” favorite foods. That’s fine if you are aware of the portion size of that “bite.” Even “cheat” meals and snacks would require restriction in order to support the success of the overall plan.

The 80/20 diet may not be for those that are “emotional” eaters as it may be used as a “free pass” to eat without restriction. Folks who use food as a reward would probably not be good candidates for this plan either. Additionally, for those who are following a restricted diet related to a health issues, it would be best that they adhere to a stricter ratio, perhaps 90/10 or 100/100. If the goal is to lose weight or improve body composition then adhering to a stricter ratio, 90/10 or 100/100, might be the way to go.

People would benefit not so much by counting calories, which becomes restrictive in itself. Instead, they should include more non-starchy vegetables, fresh fruits, and lean proteins while limiting processed foods. Bottom line: cleaner more nutrient dense selections are better than calorie counting. Here are other tips to eat healthier:

• Eat breakfast within one hour of rising with a meal or snack high in lean protein and fiber
• Pre-plan intake and further record actual intake
• Include a mid-day high protein, and fiber snack
• Eat more non starchy vegetables
• Stay hydrated
• Get moving, exercise is essential