If you’re not familiar, this is the healthful eating idea that you eat healthily 80% of the time, and treat yourself 20% of the time (aside: I started calling them “Treat Meals” instead of “Cheat Meals” and immediately felt way more celebratory and way less guilty. Blog post to follow about this!)
Don’t Deprive Yourself
This idea focuses on moderation and NOT deprivation, which never works. It makes sense: what you eat on a regular basis is what’s most important, and is what will define how you feel and your body’s level of health. If you eat veggies every day and have a donut on the weekend? Not gonna make you overweight or have a heart attack. On the other hand, if you eat donuts every day and have a veggie on the weekend? Not gonna give you longlasting energy or get rid of those extra 10 pounds.
Do the Math
I have an easy way to implement the 80/20 Rule too, because if you don’t have a plan for it, it’s a really slippery slope to 50/50 and even faster downhill from there. Add up how many meals you eat each week, including snacks. For example, I eat breakfast, lunch, afternoon snack, and dinner each weekday, and only 3 meals on Saturdays and Sundays. That’s 26 meals a week. Take 10% of that: 2.6. Now multiply by two for my 20% treat meals: 5.2. I’d probably round down, and plan for no more than 5 treat meals (including any treat snacks) for the week. If you already use the 80/20 Rule and want to see greater results, try 90/10. Most weeks I probably fall somewhere between the two.
Have a Plan
Did I already mention my best advice when it comes to this? HAVE A PLAN! Oh yes, I did…because that’s the only way this actually works. Healthy eating requires intention. You cannot simply go through your week with the attitude “Oh, I’ll just eat what sounds good,” or “Maybe I’ll go out for lunch.” You’ve probably already noticed I keep talking about what you eat in a week. I feel a one-week-at-a-time outlook is ideal for healthy eating, as it’s manageable to plan ahead, shop for food, etc. So, start by looking at your calendar for the upcoming week. Maybe you see a birthday dinner for a friend, after-work drinks with colleagues, and Friday night, when you know you don’t like to cook. You can plan on those being 3 of your treat meals. It doesn’t hurt to leave a treat meal or two unplanned; this gives you a little wiggle room in case something does pop up unexpectedly, like your husband decides to stop at a new bakery and bring home fresh pastries (It has happened! And I was glad I could indulge without feeling I’d borrowed from my 80%). Be honest with yourself–every treat counts!
Once you’ve figured out your treat meals, for the rest of your meals and snacks plan on eating clean and ideally, cooking at home. Focus on veggies and fruits, healthy fats, lean protein, and whole grains. Avoid added sugars, additives, processed foods, and unhealthy oils like canola/hydrogenated/soybean.
What If I’m at a Restaurant?
But wait…Sometimes we find ourselves at a restaurant meal that might normally be a treat, but our 20% is already accounted for. In that case, do your best to order clean. Skip the bread basket and pasta dishes; try to order a salad with simple olive oil & vinegar or lemon (most salad dressings include a fair amount of sugar and/or unhealthy oils), or a lean protein like chicken or fish without any creamy sauces, and pair it with a veggie side. Skip alcohol and dessert (I know! Sounds like deprivation…but remember you have other treat meals in the week). Or, attend the restaurant event, but eat at home beforehand.
If you’re having a tough time, just know that I was once on a cleanse and was invited to a bridal shower at a place called The Chocolate Sanctuary. I feel you.
Best of Luck with Your 80/20,
Nicole
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