
Two days ago, I had the privilege of hosting an engaging webinar with our Virtual Bootcamp members. The focus of our discussion? Smart eating strategies that align with sustainable health and fitness goals. One standout approach we covered was the 85/15 healthy eating rule—a strategy that’s as practical as it is effective.
What Is the 85/15 Rule?
The 85/15 rule is simple: aim to eat healthy 85% of the time and allow yourself some indulgence—15% of the time. This structure strikes a balance, ensuring you're on track toward your goals without feeling deprived. Importantly, I like to encourage clients to focus on cheat items rather than full cheat meals.
How It Breaks Down:
Depending on how many meals you eat each day, here’s how the 85/15 rule looks:
3 meals per day = 21 meals per week15% = 3 cheat items per week
4 meals per day = 28 meals per week15% = 4 cheat items per week
5 meals per day = 35 meals per week15% = 5 cheat items per week
6 meals per day = 42 meals per week15% = 6 cheat items per week
The Key to Long-Term Success
While indulging is part of the plan, keeping your calorie overage to a 300-calorie limit per week is crucial. Why? It ensures you're not undoing your hard work while still enjoying the foods you love. Strive to maintain a calorie deficit most days to support your progress, whether it’s weight loss, muscle building, or simply maintaining a healthier lifestyle.
Why This Works
Following the 85/15 rule:
Promotes Consistency: You’re more likely to stay on track when there’s room for occasional treats.
Prevents Burnout: Deprivation often leads to bingeing; this method prevents that.
Supports Your Goals: When paired with a focus on nutrient-dense meals 85% of the time, the occasional indulgence doesn’t derail your progress.
Remember: Smart eating is not about perfection but about finding balance. By sticking to the 85/15 rule, you’ll build a sustainable approach to healthy living while still enjoying the journey. Let’s make every day count toward your healthiest self!
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