Picture
The 80/20 rule is a widely accepted mantra on how to approach many things in life.  I use it all the time.  However, when it comes to nutrition, 80/20 may not be the best strategy.  Here's why.

It's safe to say that most Americans fall into the weekend warrior category- work a 9 to 5, stick to a somewhat healthy lifestyle during the week, and treat the weekends like a free for all.  When progress is slow to come by, it's baffling to most people because they are so good with their diets 5 days out of the week, or shall we say 80% of the time. 

Technically, eating healthy during the week and eating bad on the weekends is close to 80/20 from a time perspective BUT it's not even close from a total calories perspective.

As you've seen me post/write about religiously (probably annoying to many at this point), overall caloric intake is the #1 determinant in whether or not you will lose weight (if that's your goal).  Here's an example of the flawed Weekend Warrior 80/20 approach and how calories fit into it:

We'll call the the weekend warrior in this example Skippy.  Now Skippy works a white collar job where he is able to bring lunch in everyday during the week and has pre made meals for dinner each weeknight.  Not bad so far.  On the weekend, Skippy's willpower is very low because he has been eating "healthy" foods all week that he doesn't even like.  So, he naturally gives in and eats all the food he has been refraining from eating.  Skippy also goes out Friday/Saturday night so a bunch of alcohol is thrown into the mix.  He figures that since he was so regimented during the week, the weekend doesn't really matter.  Ehhhh- wrong answer Skippy!

Skippy's daily calories to trigger fat loss: 2,000

Monday-Friday
  • Made up mostly of lean meat and vegetables
  • 5 days x 2,000 calories = 10,000  
Saturday/Sunday
  • Some lower calorie meals but 10+ beers, pizza, and Chinese food
  • 2 days x 4,000 calories = 8,000   

Skippy should be able to eat 14,000 calories for the week (2,000 x 7) and still lose weight.  In this example, he ended up eating 18,000 calories for the week- completely wiping out his calorie deficit and actually managing to get into a slight calorie surplus (gain weight)!  All of the healthy eating during the week was for nothing.

So as you can see, the 80/20 rule is irrelevant if on those 20% days you are completely blowing past your required caloric intake.  

How can this be addressed?  To start, eat foods you actually like during the week to hit your daily calorie target.  Then, you won't be going into the weekend dying to eat food that has been restricted all week (commonly known as "cheat meals").  Also, alcohol is very calorie dense so drinking in moderation can make a huge difference.

Holla at me on Instagram @theshreddedsalesman

 


Comments

04/04/2016 10:17am

Very nice blog as we can see the very handsome and energetic man standing along with a dumber. I am also very keen to do gym but i don't have enough time do to my office work. But one day i will do it.

Reply
07/27/2016 9:39pm

I always find ways on how to keep myself physically fit. As a student, I try my best to take care of myself by making time for my workouts. Within the campus, my peers would usually find me in the University's gym. However, now that I am about to become a graduate, I am afraid that I will be too busy to work out. This post really boosted me up in a sense that it reassured me that I will still be able to enjoy my workouts. I find confidence in my body, and I intend to keep it that way, even up until I become a professional.

Reply
04/23/2016 7:58am

Connect to affordable, quality Healthcare in minutes, 24/7, by phone, video or mobile app. Save time and money with Call A Doctor Plus!

Reply
05/05/2016 3:33pm

This is a thoughtful process. I thought I couldn't be gaining weight due to eating as I did paper writing, a stressful job, eating light food and only going on full party mode on the weekends. But guess I was wrong.

Reply
05/17/2016 3:41am

Interesting strategy. I like it.

Reply
05/26/2016 8:41am

Good post ! I just forwarded this onto a coworker who has been conducting a little research on this.

Reply

Many people living in America are having very tough rough of 9 to 5 all over the weekend and following very tight healthy schedule so they forget about weekend and enjoy it with whole heatedly which is a negative sign for their health.

Reply
11/14/2016 6:40am

Mahima Sharma is decent Hi Profile & VIP Gentlemen who comes from the various area in mumbai and hire high class independent call girls in mumbai.

Reply

Examination concerning pushing my useful cravings were made to engineered schools inside my moment normal range. Limitless of the schools accomplished required methodology exams that I didn't trial, as I am capable and to an amazing degree fit for regulating near to class examinations..


Reply
02/25/2017 5:17am

Very interesting topic will bookmark your site to check if you write more about in the future.

Reply

Good point. I don’t make money from Quick Sprout, but that doesn’t bother me because I love what I am blogging about.

Reply
03/02/2017 1:07am

It’s really pleasure to read your post.Thank you so much for writing such a nice post

Reply
04/13/2017 1:14am

Great Blog! I have don’t see this type blogs, this blog is well Impresses More People.

Reply
04/18/2017 7:12am

Fantastic post share!! With us and say many thanks for share that kind informative post.

Reply
04/27/2017 6:10am

Practice those simple home tips right now because this is vital for all those particularly if were have leisure time from writing services. But unless you have own house, you mustn't need to get worried and you need to be hopeful and right down to globe to Allah because he's the one who'll help you.

Reply
05/23/2017 10:56pm

Best american car companies and manufacturers with logos

Reply
07/03/2017 5:29am

Very interesting blog. Alot of blogs I see these days don’t really provide anything that I’m interested in, but I’m most definately interested in this one.

Reply
07/18/2017 5:04am

This is the very great article.the content of this post is really very amazing

Reply
07/23/2017 5:42am

This is really good information Thanks for giving

Reply

This is the very great article.the content of this post is really very amazing.

Reply
07/25/2017 10:04am

Great post !! I found your site via Google while looking for a related topic, your web site came up, and it looks good.

Reply

It’s really pleasure to read your post.Thank you so much for writing such a nice post

Reply
08/12/2017 11:55am

It is a fantastic blog its really inspiring and full fill with knowledge, very interestinf content:

Reply
08/28/2017 5:22pm


I am a big fan of your work.

Reply
10/30/2017 5:32am

It is informative post, thank for your information

Reply
10/31/2017 6:18am

It’s really pleasure to read your post.Thank you so much for writing such a nice posts.

Reply
11/06/2017 11:37pm

http://ikrampc.com/blue-stack-crack-full-version-free-downloads/

Reply
12/26/2017 5:06am

These are the best salesman I have ever known.

Reply
01/08/2018 3:39pm

Beauti Queen amazing kolkata escorts agency alwyas ready for you at your doorstep. Beauti Queen provide you high profile independent girl in kolkata, escorts service in kolkata, kolkata escorts. If you are looking for the ultimate encounter in Kolkata then I am your sophisticated young Kolkata escorts that provides upscale companionship for making your night becomes true.

Reply
01/10/2018 1:47pm

Jiya Roy is a high class luxury and premium independent escorts agency in Gurgaon offering sexy independent escort Girls, models and cheap rate call girls for incalls and outcalls and travel arrangements. Female companions available 24/7 for business events, tour guide and much more.

Reply
01/11/2018 3:29am

Renu Das Kolkata Escorts Services has gorgeous females provides Independent Escorts Service in Kolkata call girls at 100% satisfaction with VIP models.

Reply
01/11/2018 7:50am

Delhi-Divas amazing Delhi escorts who is always ready for you at your doorstep. Hurry up to avail the most seductive independent escorts in Delhi. Delhi-Divas escorts agency is providing you with High Quality and Verified girl in Delhi, escorts service in delhi, delhi escorts.

Reply
01/11/2018 1:21pm

Riya Chaudhary is an Independent Delhi Escort girl, who offers dazzling hot Delhi Escorts Service, incall or outcall services both to complete your dreams in real entertainment. We offers high class Independent Escorts in Delhi at Riya Chaudhary Delhi Escorts service agency for elite peoples in the city to avail ultimate satisfaction. you can spend your beautiful moments.

Reply



Leave a Reply

    Archives

    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Fitness
    Nutrition
    Work Life