The 80/20 Diet: Flexible, Healthy or Just a “Weight Loss Illusion”? - Lang Son Newspaper and Radio and Television

Have you ever been in a situation where you decided to diet but gave up after just a few days because it was too strict?

There is a diet that is popular with many people around the world because it is flexible, does not forbid any food and still promises to bring a healthy and beautiful body. That is the 80/20 diet.

But is this diet really effective for weight loss and good for long-term health? Read on to find out.

What is the 80/20 diet?

Simply put, the 80/20 diet is an eating principle that allows you to spend 80% of your daily diet on clean, nutritious foods such as vegetables, fruits, whole grains, lean proteins... and the remaining 20% to enjoy any food you love, whether it's pizza, ice cream or snacks.

This helps you avoid having to abstain completely, reduces psychological pressure and avoids the situation of "eating freely" after each harsh diet.

In fact, this is not a rigid diet but a balanced eating mindset applied to both nutrition and lifestyle.

What would you eat on the 80/20 diet?

80% healthy

For optimal results, 80% of meals should consist of nutritious, whole, minimally processed foods:

Whole grains: Brown rice, oats, quinoa - provide energy, fiber, B vitamins.

Vegetables and fruits: Melons, citrus, berries, apples, green vegetables, broccoli, carrots… are rich in fiber and antioxidants.

Lean protein: Lean meat, fish, seafood, tofu, lentils, low-fat yogurt.

Good fats: Olive oil, avocado, nuts.

20% “relax”

The rest you can choose your favorite dishes like cakes, fried chicken, french fries... but at a controlled level.

What foods should not be eaten?

No food is completely banned on this diet. However, you should still limit processed foods, foods high in sugar, and trans fats to maintain long-term effectiveness and health.

Outstanding advantages of the 80/20 diet

No need to count calories or measure portions.

You don't have to use calorie counters or obsess over every gram of food.

No strict abstinence.

No food is absolutely forbidden, reducing the risk of getting bored and giving up halfway.

Easy to apply to parties and gatherings.

You can indulge on special occasions without feeling guilty.

Promote long-term healthy eating habits.

When the majority of your diet is nutritious food, you gradually form the habit of choosing foods that are good for your body.

Suitable for all diets.

Whether you're a vegetarian, trying to lose weight, have diabetes or food allergies, the 80/20 diet can be adapted to suit you.

Disadvantages to note

Does not create a noticeable calorie deficit.

If your current diet is already quite healthy, switching to 80/20 may not result in significant weight loss because your calorie intake will remain balanced or high.

It's easy to get carried away with the 20%. If you don't control it well, you can easily overeat the 20% portion and ruin the effectiveness of this regimen.

Not suitable for people who need to lose weight quickly or like strict rules.

If you need tight controls to maintain discipline, 80/20 may not be the optimal choice.

Does the 80/20 diet really help you lose weight?

The answer is “yes,” but it depends on how it is applied.

Nutritionist Anna Taylor (Cleveland Clinic, USA) said: “The 80/20 diet helps you maintain a healthy lifestyle without being too restrictive. However, if your goal is to lose weight significantly, you need to make sure that 80% of your food is low-calorie and nutritious, while strictly controlling the calories from the remaining 20%.”

According to USDA recommendations, to lose weight, women need to maintain a consumption of about 1,500 calories/day, men about 2,000 calories/day - this number is customized according to weight, age, gender and activity level.

If 80% of your diet is still high-calorie (even healthy) foods, your weight loss will be insignificant. At this point, you may need to switch to a 90/10 ratio or count calories more specifically.

In conclusion, the 80/20 diet is a flexible, friendly, and easy-to-maintain option for people who want to maintain their weight and eat healthy without the pressure of dieting.

However, if your goal is rapid weight loss or strict weight control, you need to combine calorie counting, exercise, and adjust the ratio more appropriately.

Remember that dieting is not about starving yourself, but about finding healthy ways to eat to maintain your health and happiness in life./

Source: https://baolangson.vn/che-do-an-kieng-80-20-linh-hoat-lanh-manh-hay-chi-la-ao-giac-giam-can-5047039.html