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Data from the National Center for Health Statistics shows that 17.1% of American adults follow a specific diet and nearly half of American adults (49.1%) are trying to lose weight. Given the popularity of restrictive, weight-loss-focused eating plans, fad diets are likely on your radar if you’re interested in losing weight.
The 80/20 diet is a popular way of eating that seems to be making a comeback thanks to its flexibility and ease. But is this okay for you? We’ve spoken to nutrition experts to get the details 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 that tells you directly in the name what it is. Those who follow an 80/20 diet enjoy more nutrient-dense foods (think: fruits, vegetables, whole grains, lean proteins, dairy, etc.) 80% of the time and allow 20% of their diet (or some meals occasions) to include less nutrient-dense options.
According to Christy Brissette, MS, RD, president of 80 Twenty Nutrition in Laguna Beach, California, “the 80/20 way of eating means prioritizing minimally processed foods (like vegetables and fruits, beans and legumes, fish and poultry, eggs , whole grains, nuts and seeds) most of the time while enjoying foods that are delicious but may be higher in added sugars or saturated fats. “That might mean going out for pizza or having a glass of wine with friends or having a couple scoops of ice cream for dessert.”
Research is still evolving and to date there is no solid body of evidence to support that the 80/20 diet is healthy for everyone, but a small case report published in the 2020 issue of Integrative Medicine found that by using a multifaceted approach to treating obesity, the 80/20 diet offered flexibility to the patient after abandoning an elimination diet. Not only did it help prevent them from feeling deprived, but it also decreased the urge to binge eat.
Advantages of the 80/20 diet
A well-balanced diet should include a variety of nutrient-dense foods. However, there are many reasons we eat beyond mere nutrition, and our diet should make room for foods we enjoy regardless of their nutritional content. Proponents of the 80/20 diet say it leaves room for both options. Let’s take a look at what experts consider the main benefits of this style of eating.
You can build a foundation for an overall healthy diet
The 80/20 diet can help people learn the basics of a healthy diet, aligning with what the 2020-2025 Dietary Guidelines for Americans recommend. Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert and Wall Street Journal bestselling author of Upgrade Your Veggies: Flexitarian Recipes for the Whole Family, shares, “The majority of your diet will consist of healthy foods from a variety of food groups including fruits, vegetables, whole grains, lean proteins, healthy fats, and milk and dairy products.” This tip is best used as a guide to help you prepare your meals and snacks in a balanced way.
It is not necessary to be very restrictive
Have your cake and eat it too? Both experts agree that this is an attractive part of the 80/20 diet. Amidor shares, “You don’t need to feel deprived; Many diet plans are very strict and do not allow sweets or treats, making the individual feel very restricted. This can often lead them to feel guilty if they indulge in even a small indulgence.”
Brissette echoes Amidor and shares, “There are no restrictions on what you can eat, so all your favorite foods are on your plan. This means greater enjoyment and satisfaction when eating and less stress about what to eat and what not to eat. “Restrictive diets can lead to eating disorders and food anxiety.”
Does not focus on counting calories or macros
Calculating or recording each and every meal can be overwhelming. Fortunately, with the 80/20 diet you don’t have to do either. Brissette shares, “I appreciate that when eating 80/20, the focus is not on calories or macros, but on the quality of the diet. It’s about the big picture. Your overall eating pattern is what I think is most important, not what you ate at that meal or snack.”
Cons of the 80/20 diet
While the 80/20 diet may have some positive attributes, there are also some potential drawbacks to be aware of.
lacks structure
If you like structure, this may not be the best option for you. Since it is up to each individual to decide what foods they want to eat and how to eat them, it can be difficult for some to make the best dietary choices on a regular basis. Brissette shares, “For people who like to be very detailed in their eating, the flexible nature of this meal plan may seem too vague.” There are numerous ways to achieve a healthy, balanced eating pattern, and it will be different for each person. For individualized advice on how to achieve your nutritional goals, it is best to speak with a registered dietitian rather than relying on a diet.
May not teach you to regulate emotions without the use of food
Understanding how to cope with emotions without the use of food can be difficult for some people, including nutrition experts. Amidor shares, “Healthy habits are not learned, especially when it comes to cravings.” While there are certainly better-for-you options to satisfy your sweet tooth (like fresh or dried fruit), learning to manage your stress without relying on 20% of flexible foods is an important skill to work on.
You may become obsessed with numbers
While it may not be necessary to log foods daily on this diet, Brissette shares that clients sometimes get hung up on the numbers. “What is 80% of your diet really like? Is it based on calories, macros, or number of meals or snacks? In general, I think it’s helpful to observe your patterns for an entire week and give yourself grace if you go over that 20% during special occasions or holidays.”
Being able to eat intuitively means listening to hunger and fullness cues, and knowing that all foods are allowed at any time. If you try to be strict about limiting certain foods, you can defeat the purpose of creating a flexible and sustainable healthy eating pattern.
Can lead to labeling foods as “good” or “bad”
If there’s one thing most nutrition experts can agree on, it’s that dichotomous labeling is not the best way to think about food. Brissette agrees: “Another thing I don’t like is that this approach makes it necessary to classify foods as ’80’ or ’20,’ or ‘healthiest’ versus ‘least healthy.’ This can encourage black and white thinking, and foods are complex. The intention of this plan is not to villainize certain foods or promote others. “Its goal is to encourage reflection and help people see that as long as we do our best to make healthy choices most of the time, we will take good care of ourselves.”
Should you try the 80/20 diet?
Maybe, but maybe not. As Brissette explained, nutrition is not black and white. While Amidor agrees that a person who “doesn’t like a lot of structure” and is able to practice moderation can thrive with this way of eating, it may be more challenging for others. In addition, he can 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 hitting specific percentages.
While Brissette believes it is a good approach for many people, she advises those with a health issue to work individually with a registered dietitian to determine what healthy eating should look like for their specific health needs.
The bottom line
The 80/20 diet is a flexible eating plan that allows people to practice balance and moderation in their food choices. With this in mind, it can certainly be considered a healthy option for those who want guidance on how to develop a balanced eating pattern. However, experts recommend working with a registered dietitian to ensure your personal health goals are met without needing to follow a specific diet plan.
Read next: These are the best and worst diets of 2023, according to US News & Health Report
