The 80% rule is based on the principle that following a whole food nutrition dietary regimen in a ratio of 80% out of 100% (assuming 100% consists of a seven-day week) assists a person to keep healthy weight maintenance and a strong baseline of overall wellness. 

The 80% rule would be implemented after the amount of weight loss that is desired is achieved, making it a perfect maintenance stage ideal. 

The 20% portion of this principle includes consuming foods and beverages that are not the person’s typical dietary behaviors. This could include activities such as dining out, enjoying sweets, and maybe even alcohol, for some. 

How do I quantify 20% in a week cycle?

A rough way to break the 20% down for you per week is equivalent to either 

• two meals per week 
• two desserts 
• two alcohol drinks

Please note that you choose only ONE of these combinations listed above. 

You are also able to mix and match the combinations listed above, such as:

• one meal + one alcohol drink  
• one dessert + one alcohol drink
• one meal + one dessert 

By implementing the 80/20% rule to the maintenance stage of your dietary lifestyle, you will see many benefits both mentally and physically. The sense of ‘deprivation’ that can accompany any new dietary lifestyle is alleviated with the 80/20% principle. Some of the foods or beverages that you enjoy, but that you are aware are not the healthiest options to eat regularly, will still be enjoyed, in a healthy and controlled way.  The sense of autonomy that this gives you will help to sustain the better eating habits that you have learned and implemented along your weight loss journey.