A personal trainer has revealed why she credits the 80/20 diet rule with staying in shape all year round, and how you can implement the approach to see great results.
Rachael Attard, from Sydney, eats healthy, nutrient-rich meals and snacks the majority or 80 per cent of the time, and then enjoys a little of what she loves the remaining 20 per cent.
The fitness expert said for her, this either means that 17 of her 21 meals from the week are healthy, and four are ‘less healthy’ or ‘treat’ meals.
Alternatively, 80 per cent of every day is lean protein and dark, leafy green vegetables, while the other 20 per cent is chocolate or dessert after dinner.
A personal trainer revealed why she credits the 80/20 diet rule with staying in shape all year round, and how you can implement the approach to see great results (Rachael Attard pictured)
Rachael Attard (pictured) eats healthy, nutrient-rich meals and snacks the majority or 80 per cent of the time, and then enjoys a little of what she loves the remaining 20 per cent
EMBRACE MEAL PREP FOR SUCCESS
The first thing the Sydney PT said she has learned from ‘eating this way for a long time’ is that it helps to be prepared.
‘When I talk to people about making healthy food choices, one of the biggest hurdles they tell me they face is eating healthily while they have a busy schedule,’ Rachael posted on her website.
While she said she understands it’s easy to eat bad, processed food when you’re hungry and low on time, she also said it’s useful to embrace meal prepping as a way to combat this.
‘I love planning out my meals and keeping healthy snacks at home and in my bag. I can eat these if I’m feeling extra hungry one day, without stopping for a candy bar or chips,’ Rachael said.
If you have your day or even your week of food planned out in advance, you’re far less likely to slip up with the 80/20 rule.
The PT (pictured) said she used to eat healthily all week, only to binge at the weekend, but has since discovered this is a much more sustainable approach
MODIFY AS YOU NEED
The second way Rachael stays on track with her 80/20 rule is that she modifies it when she needs to.
‘Don’t be afraid to modify this plan as you need,’ she said.
‘I eat like this, but my goal isn’t to lose weight, I want to maintain it.’
Rachael typically works out between three and four times a week, but if she works out more she might decrease the amount of healthy food she needs to eat and up the less healthy – say to make it 70/30.
She also said you always need to keep portion control in mind with your meals and snacks.
Rachael (pictured) said one of the best things you can do if you’re following the 80/20 approach is to meal prep as much as possible
THE FOODS TO EAT
When it comes to what you should eat 80 per cent of the time and what you only need to consume 20 per cent of the time, Rachael said it’s pretty simple.
‘The foods I eat 80 per cent of the time include wholegrains, fruits, vegetables, lean protein, seafood, monosaturated fats from nuts, seeds and olive oil, some dairy products and milk alternatives, like soy,’ she said.
Then, 20 per cent of the time she will enjoy foods like refined carbohydrates, saturated fats, alcohol and any processed foods.
‘Following the 80-20 rule does not require significant deprivation. You have to have some self-control about what you eat, how much, and when,’ Rachael (pictured) said
‘Following the 80-20 rule does not require significant deprivation. You have to have some self-control about what you eat, how much, and when,’ Rachael said.
‘However, compared to many other nutrition plans, it’s very moderate.’
It is also easy to follow and means you don’t have to count calories, which can be annoying and unsustainable.
Rachael said she likes this approach as it’s ‘flexible’ and far healthier than what she used to do – which was binge eating.
‘I used to avoid any food that is usually considered as bad or unhealthy during the week and then ended up overeating and binge eating on those foods during the weekend,’ Rachael said.
‘This kind of mindset wasn’t healthy at all.’
The PT said by eating this way and following the 80/20 rule, she has tended to crave more healthy meals naturally – and when she doesn’t, she doesn’t feel bad about having pasta for dinner.
The 80-20 rule has been a sustainable approach to eating for me, and I see why so many celebrities and models like to follow it too,’ Rachael said.
To find out more about Rachael Attard, please visit her website here.