The 80/20 Rule

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At PB Fitness we are firm believers in the 80/20 rule when it comes to diet. What does this mean? It means that 80% of your calories are eating minimally processed foods which we know to be good for us. 20% of your calories are things you love. Prue unadulterated junk! (Now I’ve got your attention!)

Let’s look at this in a bit more detail. When looking at your 80% intake this should be made up from foods such as:

  • Flesh from land and sea animals
  • Milk
  • Eggs
  • Nuts and seeds
  • Fruits
  • Vegetables
  • Potatoes
  • Rice
  • Oats
  • Legumes (including peanuts, beans, lentils and peas).

20% can be made up from whatever takes your fancy.

For example lets say that you have 2000kcal a day to eat, then 400kcal can come from junk. If you decide not to track calories and believe that a whole pizza fits into the 20% then you may be ruining your chances of change. The 20% is not 30%, 40% or 50% it’s 20%. Overeating is the cause of fat gain, pretending you are following an 80/20 rule diet but saying 20% of the time i can eat pizza is not correct. You have to track your food and either find a 400kcal pizza or more realistically have 3 slices not the whole thing. We need to understand what is in our food and get to grips with portion control.

If you can master the 80/20 rule it can be very beneficial to success.


Well, because adherence is the most important factor in success. A diet without sustainability will fail.

if you can’t stick to your diet and sustain it for a prolonged period of time, it doesn’t matter how scientifically good it is, you won’t get results. This is exactly why #TeamPBFIT advocates having things you enjoy in moderation to stop you getting bored and having no fun.

That‘s why the best diet in the world is one you can stick too.

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  1. Teknik Telekomunikasi

    <a href="">my website</a> I completely agree with the concept of the 80/20 rule for diet, as outlined in this article. The idea of focusing on minimally processed foods for the majority of one's diet, while still allowing for some flexibility and enjoyment in the remaining 20%, seems like a sustainable and realistic approach to healthy eating. However, the article's emphasis on portion control and tracking calorie intake is also important to consider, as overeating can negate the benefits of following the 80/20 rule. Overall, I appreciate the emphasis on sustainability and adherence to a diet, rather than a strict and potentially unsustainable regimen.

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