So being roughly a week into the New Year, many people are probably looking for ways to become a little healthier. Looking for ways to eat cleaner without feeling like they’re giving up too much – which is understandable. I’ve never understood the mentality that some people take that it’s all or nothing. They assume they have to eat like a professional bodybuilder to even lose a few pounds. This too intense take on dieting often leads to burnout and it’s a vicious cycle started anew. Here’s something I want to talk about : the 80/20 diet.
The 80/20 Diet Explained
With my athletes, what I usually do is talk to them about the 80/20 “diet.” The word diet here, like is often is, is a misnomer. We’re not using it in the sense of losing weight, but more or less as a way of giving yourself loose guidelines to follow and making your nutrition habits a little easier to maintain.
80/20 basically means to get 80% of your calories from clean whole foods and the other 20% from whatever you want. This ties into the idea of not being so strict on yourself when there’s no reason to be. You’re not getting paid for how you look, why worry so much about it? You want to be healthy, yes, but you’re not looking to have veins in your abs. There’s no point.
Benefits of the 80/20 Diet
80/20 is an easy and quick way to clean up your diet. It’s not crazy strict. It’s not going to make you refuse foods at a party. You won’t feel alienated or odd when you go out to restaurants. You simply live your life. It’s a good way to begin fixing your relationship with food, too, if that’s something you struggle with.
Simplifying Calorie Counting
If you’re worried you’ll have to count calories (and that’s something you don’t enjoy) then don’t worry. Simply use a general rule of thumb and out of every 5 meals, eat 4 “clean” and keep 1 for fun.
Now, I should note here that this doesn’t mean that meal number 5 is an entire pizza or 3 burgers from 5 guys. You’ll still exercise a bit of discipline with this meal (that’s part of the growing process!), but you don’t have to only ever eat chicken breast and broccoli. That’s silly.
By following the general rule of “80/20” you can be well on your way to making solid, sustainable change in your nutrition circle of habits but still not feel overwhelmed. You can have your cake and eat it, too (but in moderate portions and every now and then).
What to Eat on the 80/20 Diet
Now for the good stuff: what should you eat on 80/20? Here’s a list (not all encompassing, think of the idea that if it’s CLEAN, NATURAL AND A WHOLE FOOD, it’s on the list):
| 93/7 Lean Ground Beef | Steak | Chicken Breast |
| Chicken Thighs | Pork Tenderloin | Turkey Breast |
| 93/7 Lean Ground Turkey | Tuna in Water | Tuna Steaks |
| Salmon | Sardines | Ground Bison / Elk |
| Liver |
| Broccoli | Cucumbers | Pickles |
| Spinach | Carrots | Lettuce |
| Celery | Cauliflower | Tomatoes |
| Peppers | Asparagus | Zucchini |
| Squash | Mixed Greens | Kale |
| Collard Greens | Mustard Greens | Chard |
| Cabbage | Mushrooms | Brussels Sprouts |
| Green Beans | Bok Choy | Beets |
| Turnips | Parsnips |
| Wild Rice | Brown Rice | White Rice |
| Whole Wheat Bread | Whole Wheat Pasta | Oatmeal |
| Red Potatoes | Potatoes | Quinoa |
| Beans | Fruit |
| Avocados | Nuts | Nut Butters |
| Extra Virgin Olive Oil | Ghee | Avocado Oil |
| Coconut Oil | Chia Seeds | Flaxseeds |
| Pasture Raised Eggs | Grass Fed Beef | Wild Salmon |
| Sardines / Anchovies |
| High Quality Yogurts | Milks | Cheeses |
Conclusion
Adopting the 80/20 diet can be a transformative step towards a healthier lifestyle. By focusing on clean, whole foods for 80% of your meals and allowing flexibility for the remaining 20%, you can enjoy the benefits of improved nutrition without the stress of overly strict dieting. This balanced approach makes it easier to maintain healthy eating habits in the long term, helping you to achieve your health goals sustainably and enjoyably.