80/20 approach to eating

KimMcG24

Does anyone else follow this approach? Essentially it says that 80% of the time eat healthy and then 20% of the time you can get away with being a bit naughty.

I've just started, but it has made me more conscious of what I put in my mouth. As someone who has not always been overweight, I realised it was when I just simply stopped paying attention was when I started piling on the pounds.

I'll go out on a limb and say *most people with weight issues tell themselves "Oh, I only get this once in awhile". Problem is, while it's true I might only have cheesecake once every 6 months and I might only have a cheeseburger once a month, having something like that every day ADDS UP.

The 80/20 approach has made me conscious of when and where I choose to eat my 20%. For example, today I had a shake for breakfast, wholemeal pita with smoked salmon for lunch and gluten free pasta with veg (more veg than pasta...) for dinner because tomorrow night my lovely fiance is taking me out for dinner. And I'm going to get a big juicy hamburger and I'm not going to feel guilty about it one bit. But I will skip the dessert and stick with the water.

As I'm looking to lose weight rather quickly for a September wedding, I might go with an 80/10-15 approach, this still means I can have one or two indulgent meals per week, maybe one night with a few glasses of wine and a chocolate dessert.

If you follow this approach, when/what are your indulgent meals/snacks? What are some of your favorite 80% meals?

tpfoodie

I like the concept! I'd probably try to stick to 90/10 because I tend to start slipping when I've given in to indulgence TOO much, but I still like it. When I was on Weight Watchers, you actually had 35 extra "points" to be used throughout the week or on one giant caloric meal. They encouraged us to use them ALL because a severely strict diet can fail more often due to the pressure it puts on the one dieting. I lost 35 pounds on WW with that method, so I'd argue that it works!!!

Just be sure watch your step. I've always struggled with the slippery slope; "well that meal was bad, I may as well have another."

tpfoodie

Oh, and my favorite 80% meal:

- Spinach leaves
- Craisins
- Feta Cheese
- Vinaigrette
- Grilled chicken

Makes a tasty salad, and little to no prep time!

cmriverside

80/20 is just a way to get people to stop thinking in all-or-nothing-perfectionistic-obsessive ways about their food,


I think a lot of people fail at weight loss due to the thinking I mentioned.

Like tpfoodie said above:

Just be sure watch your step. I've always struggled with the slippery slope; "well that meal was bad, I may as well have another."

That kind of thinking can get you in trouble - in both directions. One "bad meal" does not make one a failure. As a matter of fact, black and white thinking about what foods are "bad" and what foods are "good" sets you up.

KimMcG24

Sounds delish. What do you use for vinaigrette?

I just had a snack of one of my faves: toasted wholemeal (wholegrain) pita with cream cheese, chives, and smoked salmon on top. Yum.

Richie2shoes

I've heard this as well. The trainer at my old gym recommended a 6 day a week diet. The idea that if you were craving something, you could overcome the urge to give in knowing you could have it for a reward on your day off. Also, by the time you got to your blow-off day, you probably won't have the craving anymore.

auddii

The 80/20 approach is highly toted in the paleo community, and I admit, that's where I first heard about it. The concept can be applied to any eating plan though. My go to dinner for 80% is a "big *kitten*" salad. 4-5 cups lettuce, red onion, grape tomatoes, bell pepper (I try for red, orange, or yellow since they are sweeter), half an avocado, 4 ounces of chicken, and a homemade vinaigrette (balsamic, horseradish mustard, and a tbsp of olive oil).

Firefox7275

80/ 20 by volume or by calories? Most guidelines that I have seen recommend processed/ bad fats/ sugary/ junk to be no more than 10% of daily calories.