In this post, we'll explore how focusing on nutritious choices 80% of the time while indulging in your favorite treats for the remaining 20% can create a sustainable, guilt-free approach to eating.
There are scientific backings for the 80/20 rule, also known as the Pareto Principle. While the rule itself is not a strict guideline, it is a helpful approach for many people in maintaining a balanced and sustainable lifestyle.
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Research has shown that rigid diets can be difficult to adhere to in the long run and may lead to disordered eating patterns or feelings of deprivation (Farrow et al., 2015).
In contrast, allowing for occasional indulgences may promote healthier attitudes towards food and improve long-term adherence to a nutritious eating pattern.
One study by Kuijer & Boyce (2014) showed that people who practiced flexible dieting strategies, such as the 80/20 rule, were more successful in maintaining their weight loss compared to those who followed strict diets. Another study by Stewart et al. (2002) found that incorporating planned indulgences into a weight management program did not hinder weight loss and could improve overall diet satisfaction.
It is essential to note that the 80/20 rule may not work for everyone, and individual preferences and needs should be taken into account. However, the underlying principle of balance and flexibility is supported by scientific evidence as a viable approach to a sustainable healthy lifestyle.
Just remember, the key to most everything in life is balance. I hope you found this post informative. Together, let's THRIVE! 🌺
References:
Farrow, C. V., Haycraft, E., & Blissett, J. M. (2015). Teaching our children when to eat: how parental feeding practices inform the development of emotional eating—a longitudinal experimental design. The American journal of clinical nutrition, 101(5), 908-913.
Kuijer, R. G., & Boyce, J. A. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioural control, intentions and weight-loss. Appetite, 74, 48-54.
Stewart, T. M., Williamson, D. A., & White, M. A. (2002). Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Appetite, 38(1), 39-44.
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