What is the 80/20 weight loss method

The 80/20 weight loss method is a dietary control approach that involves 80% of daily calorie intake coming from healthy foods and 20% being able to choose unhealthy but preferred foods. It aims to achieve long-term weight management through flexible combinations. The core of the 80/20 weight loss method lies in proportional distribution rather than absolute limitations. The healthy food should mainly consist of high-quality protein, whole grains, vegetables and fruits, such as chicken breast, oats, broccoli, etc., to provide sufficient nutrients and maintain a sense of fullness. The unhealthy portion may include a small amount of desserts, fried foods, etc., to meet psychological needs and reduce the risk of overeating. This method reduces execution pressure by allowing moderate "indulgence", making it suitable for people who find it difficult to adhere to strict dietary plans. In practical operation, it is important to note that 20% of the calories should not exceed the daily total requirement, and to avoid concentrated intake of high sugar and high-fat foods for multiple consecutive days. Regular exercise is more effective, and it is recommended to do aerobic and strength training every week. When using the 80/20 weight loss method, it is recommended to record the diet to ensure accurate proportions and prioritize choosing low GI foods to stabilize blood sugar. If there are chronic diseases such as diabetes and hypertension, consult the doctor to adjust the plan. Long term execution should focus on changes in body fat percentage rather than just weight, to avoid misleading judgments due to fluctuations in water content. This method emphasizes sustainability and is not suitable for those who pursue rapid weight loss. It requires flexible adjustment of food types and exercise intensity based on personal metabolic characteristics.