Stop Dieting, Start Eating With Intention: The 80/20 Method

Raise your hand if you’ve been here: You set a new weight loss goal and commit to a picture-perfect diet. You might even stick to it for a week or two.

But then, life happens. An office potluck. A friend’s birthday party. Or even just a day where you don’t have the energy to cook.

And just like that, you’re off track and feeling like a failure.

This pursuit of perfection is often the ticket to disaster. It can lead to unhealthy habits and ultimately, burnout. 

Thankfully, there’s a better way to fuel your body without the rigid restrictions. How? By embracing balance and flexibility through what we call the 80/20 Method. 

This approach to eating is simple and more importantly, sustainable.

What is the 80/20 Method of Nutrition?

The 80/20 Method is a nutrition mindset designed to make intentional eating sustainable for the long-term.

It’s a philosophy that says:

1. 80% of the time, you make food choices with the intent of fueling and eating towards your goals. This typically means filling your meals with minimally processed, natural foods like:

• Fresh fruits
• Vegetables
• Whole grains
• Lean proteins
• Healthy fats

1. 20% of the time, you can simply eat for other reasons. This is the space for your favorite takeout meal, a sweet treat, or a cocktail with a friend. Don’t overthink it — just enjoy the moment. 

Studies show this approach to eating can make a huge difference in sustaining long-term weight loss. (Note: emphasis on “sustaining long-term” here, because the vast majority of people who lose a large amount of weight will eventually regain it.)

It can also boost your energy and improve performance, all while making your relationship with food far healthier.

Focusing on Balance

Don’t worry about calculating the 80/20 ratio down to the calorie. This isn’t the point, and you don’t want to get hung up on the numbers. The whole idea is to take a balanced approach. 

As our Director of Nutrition, Leron Sarig, MS, RD, CSSD, often says, the ultimate goal is to be realistic about your lifestyle. And that includes shifting the 80/20 structure to fit your life.

Here’s what living the 80/20 Method may look like:

• Daily: A small indulgence each day, like a piece of dark chocolate or a fancy coffee.

• Weekly: Dedicating one day (like Saturday) to be more relaxed with your food choices. Just avoid an all-day binge fest.

• Situational: Being more structured during the workweek but a little more fluid and “loose” during family or friend time on the weekend. 

Why You Should Stop Calling It a “Cheat” Day

The language we use around food matters. That includes calling your 20% moments “cheat days.”

We prefer to call them “treat meals” or “eating to eat.” 

Why?

Because the word “cheat” has a negative association. It implies guilt, shame, or that you are being “bad.”

The 80/20 Method is about removing that guilt. When you plan to eat for enjoyment during your 20%, you aren’t cheating. You’re making a realistic lifestyle choice! You’re enjoying your treat without going too far off track.

At Exos, we incorporate this with elite athletes. During their intense training for the NFL Combine (a structured experience), we incorporate “treat meals” like pizza or fried chicken a couple of times a week.

This is a key part of teaching them to be mindful and realistic about long-term success. It shows them they can still achieve their goals while also indulging from time to time.

This mindset is key for sustainable nutrition. When you stop labeling food choices as “good” vs. “bad,” you free up mental space to build a healthier, more resilient relationship with food.

How to Make the 80/20 Method Work For Busy Lives

For busy professionals and those with varying schedules, adopting the 80/20 Method is all about one thing: planning.

Here are the key factors you need to plan around to make the 80/20 Method your (successful) default.

1. Time and Schedule

Take 10 minutes out of your day to look at your schedule and think ahead. 

If you’re going into the office, plan your meals or know exactly what restaurants are around. 

Prep things that are easy the night before. Leftovers from dinner make for a great next-day lunch.

2. Budget

Eating out can be expensive. So you may opt to pack your lunch.

If you want to save money, factor in the time needed to prep things in advance.

3. Being Realistic About Cooking

Be honest with yourself: Do you enjoy cooking? Or do you need to rely on prep that’s more simple?

If you don’t enjoy cooking, a complex meal prep routine is not sustainable. 

Instead, plan ahead for quick, low-effort options to make your life easier and keep your nutrition goals and routine in place.

4. Travel

Whether for work or vacation, travel is an important factor to consider. Plan ahead for travels.

Where are you going to source food? What healthy snacks can you bring with you?

The Bottom Line on the 80/20 Method of Nutrition

Each body, goal, and lifestyle is unique.

But by focusing your intentions and using smart planning around your individual needs, the 80/20 Method makes eating patterns far more sustainable.

This approach allows you to enjoy the process while building lifelong balanced and healthy eating habits. 

Ready to help your team find balance in all areas of their well-being, not just nutrition? Learn how Exos employee coaching can help your workforce build sustainable habits, manage stress, and thrive. 

About the Expert

Leron Sarig, MS, RD, CSSD, has 11+ years of experience as a sports dietitian. Through her career, she has worked with military special operations, professional athletes, and consulted for pro sports teams. Leron also spent four seasons as the Director of Performance Nutrition for the San Francisco Giants. She believes that optimal nutrition —  achieved achieved through balance, simplicity, and sustainability — is pivotal to performance, whether you’re a professional athlete, Navy SEAL, or high-performing executive.