Data from the National Center for Health Statistics shows that 17.1% of U.S. adults follow a specific diet, and nearly half (49.1%) of adult Americans are trying to lose weight. Given the popularity of restrictive and weight-loss-focused eating plans, trending diets are likely to be on your radar if you’re interested in losing weight.
The 80/20 diet is a popular diet that is resurfacing thanks to its flexibility and ease. But is this true for you? We spoke to nutrition experts to get the lowdown on what you need to know and who should consider the 80/20 diet as part of their lifestyle.
What is the 80/20 Diet and Is It Healthy?
The 80/20 diet is one of the few diets that tells you exactly what it’s all about. Those who follow the 80/20 diet approach enjoy 80% of more nutrient-dense foods (fruits, vegetables, whole grains, lean protein, dairy, etc.) and allow 20% (or multiple meals) of their diet. cases) to include less nutrient-dense choices.
According to Christy Brissette, MS, RD, president of 80 Twenty Nutrition in Laguna Beach, California, “The 80/20 diet focuses on minimally processed foods (vegetables and fruit, beans and legumes, fish and poultry, eggs, eggs, etc.). ) means prioritizing whole grains, nuts, and seeds) while enjoying foods that are often delicious but high in added sugar or saturated fat. This means eating pizza with friends, or drinking a glass of wine, or eating a few scoops of ice cream for dessert. It might mean.”
Research is still evolving, and to date there is no solid evidence to support that the 80/20 diet is healthy for everyone. But a small case report published in a 2020 issue integrative medicine Using a multifaceted approach to treating obesity, he found that the 80/20 diet offered the patient flexibility after coming off the elimination diet. Not only did it stop them from feeling deprived, but it also reduced the urge to overeat.
Pros of the 80/20 Diet
A balanced diet should include a variety of nutrient-dense foods. But there are many reasons why we eat beyond nutrition, and our diets should make room for foods we enjoy, regardless of their nutritional content. Proponents of the 80/20 diet say it makes room for both options. Let’s take a look at what experts see as the main benefits of this diet.
You Can Create a Foundation for an Overall Healthy Diet
The 80/20 diet can help individuals learn the basics of a healthy diet, consistent with what the 2020-2025 Dietary Guidelines for Americans encourage. Toby Amidor, MS, RD, CDN, FAND, is an award-winning nutritionist and Wall Street Magazine bestselling author Nourish Your Vegetables: Flexible Recipes for the Whole Family“The majority of your diet will consist of healthy foods from a variety of food groups, including fruits, vegetables, whole grains, lean protein, healthy fats, and milk and dairy products,” she shares. It’s best to use this advice as a guide to help you create a balanced meal and snack.
You Don’t Have to Be So Restrictive
Can you have your cake and eat it too? Both experts agree that this is an appealing part of the 80/20 diet. Amidor shares, “There is no need to feel deprived; many diet plans are very strict and do not allow sweets and treats, leaving the individual feeling very restricted. Often this can make them feel guilty if they enjoy even a small treat.”
Brissette echoes Amidor, saying, “There are no restrictions on what you can eat, so all your favorite foods are included in your plan. This means more enjoyment and satisfaction from eating and less stress about what to eat and what not to eat. Restrictive.” Diets can lead to disordered eating and food anxiety.
Not Focused on Calorie or Macro Counting
Accounting for or recording every meal can seem daunting. Luckily, with the 80/20 diet, you don’t have to do either. Brissette shares, “I appreciate that in 80/20 nutrition, the focus is on diet quality, not calories or macros. It’s about the big picture. “To me, the most important thing is your overall eating pattern, not what you eat at that one meal or snack.”
Cons of the 80/20 Diet
While the 80/20 diet has some positive features, it also has some potential disadvantages that you should be aware of.
Lacks Structure
If you’re big on structure, this might not be the best fit for you. Because it is up to individuals to decide what foods they want to consume and how they choose to eat them, making the best nutritional choices on a regular basis can be challenging for some. “For people who like to be really detailed about their eating, the flexible nature of this eating plan may feel too loose for them,” Brissette shares. There are many ways to achieve a healthy, balanced diet, and it will look different for everyone. To get personalized advice on how to achieve your nutrition goals, it’s best to talk to a registered dietitian rather than relying on a diet.
It May Not Teach You to Regulate Your Emotions Without Using Food
It can be difficult for some people, including nutritionists, to understand how to cope with emotions without using food. “Healthy habits are not learned, especially when it comes to appetite,” shares Amidor. While there are certainly better-for-you options (like fresh or dried fruit) available to satisfy your sweet tooth, learning how to manage your stress without relying on 20% for flexitarians is an important skill to work on.
You May Get Stuck in Numbers
Although foods don’t need to be logged daily on this diet, Brissette shares that clients sometimes get stuck on the numbers. “What does 80% of their diet actually look like? Is it based on calories, macros, or number of meals or snacks? “Mostly, I think it’s helpful to look at your patterns over the course of a week and give yourself grace if you exceed that 20% on special occasions or holidays.”
Being able to eat intuitively means listening to your hunger and fullness cues and knowing that all foods are allowed at all times. If you try to be strict about limiting certain foods, this can defeat the purpose of creating a flexible and sustainable healthy eating pattern.
Can Lead to Foods being Labeled as “Good” and “Bad”
If there’s one thing most nutritionists can agree on, it’s probably that dual labeling isn’t the best way to think about foods. Brissette agrees: “Another thing I don’t like is that this approach requires classifying foods as ’80’ or ’20’ or ‘healthier’ and ‘less healthy.’ This can encourage black-and-white thinking and food is complex. The purpose of this plan is not to disparage certain foods or promote others. “This is intended to encourage thought and help people see that we take very good care of ourselves, as long as we try our best to make healthy choices most of the time.”
Should You Try the 80/20 Diet?
Maybe, but maybe not. As Brissette explains, nutrition isn’t black and white. While Amidor acknowledges that an individual who “doesn’t like a lot of structure” and can handle moderation can be successful with this diet, it may be more challenging for others. It can also reinforce the idea of “bad” foods. This can damage your relationship with food in the long run, compared to eating more intuitively without focusing on meeting certain percentages.
While Brissette thinks this is a good approach for many people, she recommends people with health conditions work one-on-one with a registered dietitian to determine what a healthy diet should look like for their unique health needs.
Underline
The 80/20 diet is a flexible eating plan that allows individuals to maintain balance and moderation in their food choices. With this in mind, it can definitely be considered a healthy option for those who want guidance on how to create a balanced diet. But experts recommend working with a registered dietitian to ensure your personal health goals are met without having to follow a specific diet plan.
Read Next: These Are the Best and Worst Diets of 2023, According to US News & Health Report