Understanding of the 80/20 Rule

Hi all! We hope you are well. We are writing to discuss the 80/20 Rule. The basic idea of the 80/20 rule is very simple. To follow the 80/20 rule, you have to eat good meals, such as fruits, vegetables, proteins, seafood, dairy, plant-based foods, wholemeal bread, pasta or rice. These foods are the 80% of your meal. The 20% rule is that you do exercises (cardio, HIIT, toning, running, strength) about 30–45 minutes per day approximately 3-4 times a week and 1-2 rest days so, those are the key to weight loss.

However, you can eat indulging foods (foods you enjoy) but, you have them in moderation and not too much of them. Remember, eating too much indulging foods will lead to weight gain even without exercise.

Wholesome foods - 80%

• Vegetables: Spinach, kale, tomatoes, mushrooms, lettuce, salad

• Fruits: bananas, apples, oranges, lemons, strawberries

• Protein: Chicken, meat, fish, salmon, lentils, eggs

• Carbs: Wholemeal (brown) bread, pasta, rice

• Other foods: nuts, walnuts, almonds, etc

• Plant-based foods

• Fibre: black beans

Indulge foods - 20%

• Junk food: takeaways, Pizza, etc

• Alcohol

• Soft drinks

• Ice-cream

• Biscuits

• Crisps

If you are planning to stick to the 80/20 rule, follow the examples above and keep at it. We know you can do it! Good luck!

NKH Fitness Team