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"Do you eat cheat meals?" Is one of the most common questions I get as a Nationally Qualifying Bikini Bodybuilder, Nutritionist & Online Coach.
My answer?
There are seasons where I'm more strict with my diet, while trying to lean out and lose body fat for a show, for example, I very rarely eat any high processed foods. If you'd like to learn more about why I limit my highly processed foods during fat loss phases, read this.
During maintenance and building phases however, I eat any and all foods that I want, in moderation. I eat pizza from time to time, and I treat myself to ice cream or desserts when spending time with friends and family.
But my mindset is never "eat less today. you can make it through. you get a cheat meal in 3 days". I generally don't like the perspective a "cheat meal" mentality creates, so I tend to think of my meals a little differently now.
I have come to realize after years of eating healthy, my taste buds have changed, and I now enjoy eating a majority of my foods from whole, natural food sources, such as friends instead of high processed carbs, like pastas, chips and crackers.
And 1-2 times a week, I may eat out with family, friends and enjoy a more decadent meal. One thing I've learned is while these restaurant meals taste great, I usually don't feel as well the day after. I feel heavier, more sleepy, more bloated and have less energy.
Having these moments helps me remember why I enjoy eating my salads, veggies and fibrous fruits - They keep me feeling strong, healthy & lean 💪
This balance I use, is also known as the "80/20 Rule." This 80/20 rule is a concept that promotes a balanced approach to dieting and training. This rule is particularly useful for beginners who want to lose fat, build muscle, and develop healthy eating habits without feeling deprived.
What is the 80/20 Rule?
The 80/20 Rule is simple: 80% of the time, focus on sticking to a healthy, balanced diet and consistent workouts. This means prioritizing lean proteins, vegetables, fruits, whole grains, and healthy fats, while staying within your calorie targets. The remaining 20% allows you to enjoy the foods you love, like pizza or a burger, without feeling guilty.
Why Does This Work?
Sustainability: Extreme diets and rigid meal plans often lead to frustration and burnout.
By allowing yourself some flexibility, you’re more likely to stick with your plan in the long run. This approach helps you develop healthier habits while still enjoying the occasional treat.
Enjoyment: Life is too short to completely cut out your favorite foods. The 80/20 Rule makes it easier to balance your love for indulgent foods with your fitness goals, helping you stay motivated and less stressed about your diet.
Reduced Guilt: Planning for occasional treats can prevent feelings of guilt or failure, and makes the journey more enjoyable and less daunting.
How to Implement the 80/20 Rule
Plan Your Week: Ensure that 80% of your meals are nutrient-dense, focusing on lean proteins, fruits, vegetables, and whole grains.
Schedule Treats: Decide in advance when and what your 20% treats will be. This might be a planned meal out at a restaurant or a small nightly indulgence. Planning helps you enjoy your treats without overdoing it.
Listen to Your Body: If you find that treating yourself occasionally leads to overindulgence or disrupts your progress, it’s okay to adjust your approach. The goal is to find what works best for you and supports your long-term success.
Recap
Remember, there’s no one-size-fits-all approach to fitness and nutrition. The 80/20 Rule is a flexible guideline that helps you find a balance that works for you. Fitness should enhance your life, not consume it. By incorporating this approach, you’ll be more likely to enjoy your journey to a healthier, stronger you.