In the 19’th century, Vilfredo Pareto saw that 80% of England’s wealth, came from around 20% of its people.
He was the first to discover the 80-20 principle.
Since then, this principle has been applied through time in almost every area you can imagine.
I often called it the principle of productive “laziness”.
This principle is based on the idea that you can do 20% of the work, and get 80% of the value.
This is from where the 80-20 diet principle originates.
Today I’m going to show you how you can apply the 80 20 diet principle to lose fat faster in less time, and exert the least amount of effort in getting results.
The Problem With The Mainstream 80 20 Diet Advice
The 80/20 weight loss principle can be applied to anything when it comes to fitness:
- And Many more
Most people refer to this principle with the idea that 80% of your diet should be based on clean foods (healthy eating), and 20% on whatever. I also focus my flexible diet on clean foods 80% of the time.
But I don’t feel like these guys got the principle right.
Following the mainstream advice still puts you at doing exactly the opposite: Eat 80% of the time clean, and use that 20% to fill up your diet with what you enjoy. I don’t think that this kind of advice makes dieting the 20% work with 80% results.
For me, the 80-20 principle is the following: Put 20% of your effort for 80% of your results.
That’s why I decided to tell you exactly how I manage to invest just 20% of work with my diet, and get 80% of my results.
How To Apply The 80 20 Diet Principle To Make Fat Loss Easier And Faster (The 3 main 20% rules I always follow for 80% of my results)
This is one of the most valuable lessons I’m going to share with you. It took me years to realize that dieting can be simplified to the point where you can put 20% effort into it, and get 80% of the results.
This same principle helped me to achieve bodyfat levels extremely hard to reach by natural people:
Getting under 10% bodyfat was a huge feat for me a few years ago. The effort to results scale was reversed. But now, I just invest 20% of effort and get 80% of the results.
The mainstream advice also makes you believe that dieting is something hard to sustain long term. That dieting should be based on not allowing yourself certain foods, eating cardboard tasting foods, and experiencing hunger.
That’s not true.
RULE NR. 1 – QUICK, EASY, TASTY 20% MEALS
Here’s what you have to do to make the RULE Nr. 1 of the 80-20 diet principle work for you:
- Make a list of the foods you enjoy eating every day – there’s some truth in the mainstream advice of taking most of your nutrition from whole foods deemed as “clean”. But here’s the kicker: Make a list of foods you enjoy eating every day, and some foods you can implement sparingly through the week.
- Simplify the preparing/cooking of those foods with easy recipes – Preparing the food, calculating calories and macros is time intensive. There are millions of recipes all over the internet that can make this job easier. But for the scope of this 80-20 diet guide, stick to the simplest ones. The ones you grew up with. Do them a few times and note down their total caloric intake and macronutrient ratio. Next time you’ll cook the same recipe, you’ll know how much you ate at that meal. It becomes automatic.
Here’s an example of how I do it:
Breakfast Recipe – Whey protein porridge
- 1 cup of oats
- 2 cups of water
- 1 scoop of Whey Protein
- OPTIONAL: Frozen fruits
The how to:
- Cook on medium heat for around 10 minutes
- Sprinkle some seeds
- Wait for it to settle down for 2-3 minutes
- Add 1-2 scoops of your preferred protein powder
- OPTIONAL: Sprinkle frozen fruits over
Nutritional Info (calculated without taking into account frozen fruits)
Lunch Recipe – High Protein/Medium Carb Sandwiches
- 4-6 slices of rye bread (low in carb, high in protein)
- Grilled Skinless boneless chicken breast
- Low-Fat Cottage Cheese (I used 5% fat cheese but adjust macros for the type of cheese you use)
- Salad Leaf
- Tomatoes (sliced)
The how to:
- Take a slice of bread and grease it with cottage cheese
- Place some chicken breast over
- Add salad
- Add tomatoe slices
- Place another slice of bread on top
From 4 slices of bread, you’ll get 2 sandwiches.
- Calories/Protein/Carbs/Fats (per sandwich)
Dinner Recipe – Grilled Cod with Grilled veggies
- 500-1000 grams sliced cod
- 1 Lemon
- Frozen veggies
The how to:
- Defrost the cod, put salt and pepper as much as you like on both sides
- Cut the lemon in half and squeeze some juice over the fish slices
- Heat the grill for a few minutes on high flame then switch to medium
- Grill the cod until the meat becomes brown and it shatters easily
- Take the cod off the grill and place it on your favorite plates
- Take the frozen veggies and thrown them on the grill
- Sprinkle some salt over and leave them there for 10-20 minutes, occasionally stirring
- Calories/Protein/Carbs/Fats (Used nutritional info for 200g of Pacific cod, and 300g frozen and mixed vegetables)
Quick “Snack” ideas – Whey Protein Shakes, Frozen veggies (microwaved or boiled)
This is an example of effortless breakfast, lunch, and dinner meals.
Don’t waste your time cooking complicated recipes. Invest 20% of your time in cooking for 80% of the results.
RULE NR. 2 – MAKE A DAILY DIET PLAN FROM YOUR RECIPES
I remember my first weight loss attempts. It was very confusing for me. All those foods inside fridge… nutrition labels… I didn’t know what to eat to lose fat, I was looking after recipes every day. I didn’t had a plan.
I’m not really into meal planning for fat loss but I have a handful of recipes that are exactly what I need for breakfast, lunch, and dinner. I can use them year round and stay lean. I truly believe it’s less than 20% effort for me now to cook them. I already know what they contain and how much. It all comes to eyeballing now, and fitting them into my required caloric and macro plan.
When I talk about nutrition, most people tell me it’s too much work to calculate calories, macronutrients, and stay on a diet. And I tell them just what I told you here. It might look like it’s hard at first but when you get into the habit of simplifying your meals (rule nr. 1), and make a daily plan out of those recipes your effort will go down towards the 20%.
Don’t forget to vary your recipes as often as you feel like. You don’t want to eat the same food over and over again. This can turn into something unpleasant. Which can further turn in a diet that’s dull and boring. Which can lead to binge eating when presented with the opportunity.
Vary your meals.
RULE NR. 3 – FOCUS ON THE DEFICIT RULE
It’s the same old saying I’m telling everyone since I can remember. Forget about macronutrient ratios, carb cycling, atkins, ketogenic diets, or complicated stuff.
Your 20% of effort should be invested in staying in a caloric deficit.
That’s what will give you 80% of your results most of the time.
Wrapping it Up
The 80 20 diet principle all comes down to “investing” 20% of your effort in diet and training, and get 80% of the results.
Always seek a way to invest less effort with your diet and training, and get as much as you can out of them.
If you want me to tell you exactly what to do and how to invest just 20% of efforts for 80% of your results, GET IN TOUCH WITH ME, HERE.
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I improved this principle through the years I’ve dieted and trained, and came up with my no bs flexible formula to six pack abs. It’s a book that’s telling you how to invest 20% of your time for 80% of results. This means less time with cooking, less time with a training program, and less investment in “hyped-up” supplements. You can get it here.