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The 80/20 diet is a concept based on eating nutritious and whole foods for at least 80% of the time and only indulging in your favorite foods 20% of the time or less. The intent is to encourage a balanced and healthful way of eating.
The effects of the 80/20 diet are designed to promote overall health and weight management. This diet could be a good fit for you, depending on individual needs, health goals, and lifestyle considerations.
Our experts here at The Meal Kit Review break down the basics of the 80/20 diet, including what to eat, practical methods for sticking to the diet long-term, and some great meal kit delivery services that are effective for supporting this diet.
What Exactly is the 80/20 Diet Principle?
The 80/20 diet is based on the Pareto Principle, which states that 20% of causes are responsible for 80% of results. When applied to nutrition, the 80/20 diet focuses on consuming 80% nutritionally dense and whole foods while limiting other less healthy options to 20% of your diet.
The diet can help support long-term sustainability and wellness by promoting a healthier relationship with food and learning to prioritize balance. There are no strict regulations, like fasting or caloric restriction, which can help limit the feelings of guilt and deprivation associated with more rigid plans. This gives you the flexibility to adapt the diet to fit your lifestyle and dietary preferences.
What Foods Are Typically Included in the 80% Portion?
80% of the foods included in this diet should be nutritionally balanced whole foods. Consuming more nutrient-dense foods promotes a balanced diet rich in vitamins, minerals, and proper macronutrients for optimal health. These foods can help contribute to long-term health and well-being. Let’s take a look at the most common foods and their benefits.
Lean Proteins
Lean protein sources help maintain muscle growth and development. Options like lean turkey, chicken breast, fish, tofu, and egg whites are great options to include in this diet.
Whole Grains
Whole grains provide more fiber and sustained energy than refined grains. Choose grains like brown rice, quinoa, and oats to support healthy digestion and keep you full longer.
Fruit and Vegetables
Consuming a wide variety of colorful fruits and vegetables is important to maximize nutrient intake, minerals, and antioxidants. They are full of fiber and support many metabolic functions to promote overall health.
Legumes
Legumes are excellent choices for sources of high protein and fiber. Lentils, chickpeas, and black beans are excellent choices in an 80/20 diet. They keep you feeling full and are low in fat.
Healthy Fats
Healthy fats are a necessary part of any balanced diet. Avocados, nuts, seeds, and olive oils are important for proper hormone production and nutrient absorption. Try to include these when you can in moderation.
Effective Methods for Sticking to 80/20 Diet Principles
The 80/20 diet isn’t as restrictive as other diets and is flexible and adaptable. This makes it easier to adhere to the diet long-term and improve health and wellness goals over time. Being mindful and consistent is key to positively impacting your relationship with food. Here are a few effective and practical methods to help you stick to the diet’s principles and can be a helpful part of a sustainable diet plan.
Meal Planning and Preparation in Advance
Meal planning and prepping can be a lifesaver in reducing the urge to grab a less healthful option. Having prepared meals and healthy choices on hand makes it easier to stick to diet plans and make consistently healthy choices.
Keeping a Food Journal
Writing down what you eat each day can be a very practical way to stay mindful and accountable for your eating habits. A food journal is a great tool for motivation and a way to see your success each day.
Practicing Mindful Eating
Mindful eating is a great tactic that improves your relationship with food. It involves enjoying meals with intention and focusing on when you are hungry and feel full. It’s important to listen to your body’s hunger cues and truly enjoy your food.
Creating a Supportive Environment
A supportive environment encourages success and makes a diet more manageable. Surrounding yourself with positive influences, like a well-stocked kitchen full of healthy choices, increases adherence to the diet. Support from friends and family can also help you adhere to the diet and make the right choices.
Allowing Flexibility for Special Occasions
Some of the best diets last long because they allow flexibility to enjoy special occasions. A balanced diet should include occasional indulgences – like special birthday celebrations, a fun night with friends, or Thanksgiving dinner – without the feelings of guilt to enjoy special moments. This can significantly influence the sustainability of a diet plan.
Are There Meal Delivery Services Suitable for the 80/20 Diet?
Meal delivery services are an excellent option for supporting the 80/20 diet. Meal kits offer convenient and pre-portioned nutritionally balanced meals delivered straight to your door. Not only do these services save you time and help you prepare all the meals, but you can also maintain a consistent healthy eating pattern while selecting nutrient-dense meal choices. Let’s look at some of our favorite meal delivery services that are a great fit for the 80/20 diet!
Green Chef
Green Chef is a great option for those looking for more mindful eating options. Their recipes not only taste amazing but are made from only 100% USDA-approved organic ingredients. They cater to many different dietary preferences, such as keto, paleo, and plant-based.
We found a large variety of meals that are 80/20 compliant and well-balanced for a healthier lifestyle. Plus, the ingredients were always fresh, and the proteins were high quality. The large weekly menu features 80/20 ingredients like whole grains, fresh vegetables, and lean proteins like poultry and fish.
Factor
Factor is perfect for those wanting to adhere to the 80/20 diet. This meal delivery service provides fully prepared and pre-portioned meals designed by registered dieticians, so you can rest assured that the hard work is done for you. We appreciate the numerous options to eat nutritionally balanced meals, and you can also filter the selections by dietary need, like keto, low carb, or plant-based.
Every meal we have tried tastes fantastic, is always fresh, never frozen, and requires no cooking or prep work. Each meal can be reheated and enjoyed within a few minutes for easy meal prep. We loved the creamy parmesan chicken with broccoli and tomatoes, pesto pork chop with spinach, cauliflower rice, and roasted green beans.
Martha & Marley Spoon
Martha and Marley Spoon meal kits were designed by Martha Stewart herself, so you know you are getting a quality, nutritious meal. We love this service for the wide variety of great-tasting recipes that are nutritionally balanced with wholesome, high-quality ingredients.
Many of the meals are 80/20 compliant, making it easy to adhere to this healthful way of eating. The weekly rotating menu is full of unique and approachable recipes you can feel good about eating. The recipes feature fresh vegetables, legumes, and quality proteins with creative flavors.
What Are the Potential Drawbacks of the 80/20 Diet?
The 80/20 diet is adaptable and flexible but lacks specific guidelines. For some, this can be a drawback as it can be difficult to interpret the right choices. You have to decide what portion sizes are appropriate and what constitutes nutritionally balanced when it comes to mealtime. You must also make the right choices for yourself during the 20% indulgence portion and when it is too much. It can be easy to consume over unhealthy foods, which may undermine your health or weight loss goals or result in increased guilt.
For others, the diet may not be suitable if they have specific health conditions or highly specific nutritional needs. There are no detailed calorie targets or macronutrient goals, making the diet difficult to interpret for some. Consulting with a healthcare professional or dietician may be necessary for some people.
Bottom Line
The 80/20 diet offers a flexible, less rigid approach to helping maintain a healthy lifestyle. It promotes a sustainable, healthy lifestyle by consuming 80% balanced and nutrient-dense foods and only indulging in less healthful options 20% of the time.
Because there are no specific guidelines, the diet’s success depends mainly on implementing and interpreting what constitutes a healthy diet. The key to any diet is to consider whether it fits your dietary and health goals and consult a healthcare professional or dietician when needed.
