What Is The 80-20 Rule To Keep The Weight Off
What Can I Eat on the 80/20 System for Weight Loss | Bone Broth Lifestyle Plan
What Is The 80-20 Rule To Keep The Weight Off? The 80/20 rule is a flexible and sustainable approach to healthy living that emphasizes balance over restriction. This plan operates on the principle of nourishing your body with nutrient-dense, wholesome foods 80% of the time while allowing yourself the freedom to enjoy indulgences or less structured eating 20% of the time.
Central to the lifestyle is the inclusion of bone broth, celebrated for its rich supply of collagen, amino acids, and minerals that support gut health, joint function, and overall wellness. By combining mindful eating with the benefits of bone broth, the plan promotes weight loss, improved digestion, and long-term vitality without the stress of rigid dieting. It’s designed to fit seamlessly into busy lifestyles, encouraging a sustainable relationship with food that nurtures both body and mind.
If you’ve already completed the 21-Day Bone Broth Diet and are now in maintenance mode, follow either this 80/20 Rule To Keep The Weight Off or the Carb Control Approach to Keep The Weight Off (which I will go into further detail in the next post).
What Can I Eat on the 80/20 System for Weight Loss | Bone Broth Lifestyle Plan
The 80%: Wholesome, Nutrient-Dense Foods
The majority of your meals should come from whole, minimally processed ingredients that provide essential nutrients and support your health goals. And this can be accomplished by sticking to the bone broth diet YES FOODS, which include:
PROTEIN: meats, poultry, fish, and egg
BONE BROTH: sip on bone broth daily or incorporate it into recipes like soups, stews, or sauces. It’s a nutrient powerhouse rich in collagen, amino acids, and minerals.
HEALTHY FATS: oils and seeds
PROBIOTIC AND PREBIOTIC FOODS: – fermented foods for gut health
VEGETABLES: non-starchy foods – leafy greens, other vegetables
STARCHY VEGETABLES AND FRUITS: in small portions
WHAT TO AVOID: grains and dairy, soy and seed oils. These can be added in moderation on the 20% days. And no artificial sweeteners or additives.
For the complete list on what you can eat on the 80% system, I can send you the PDF’s for the YES and NO FOOD lists. Just sign up below and let me know where to send them.
The 20% Mindful Indulgences
You’re 20% meals are your favorite ones. Indulge and treat yourself to your favorite food that’s not on the YES list. That works out too roughly 4 splurge meals each week. Get a feel for how many carbs your body can handle and decide how many splurge meals are right for you.
Enjoy the 20% Without Guilt
* Treat yourself to small indulgences, such as a slice of cake, a glass of wine, or a favorite comfort food.
* Plan your indulgences mindfully to avoid overindulging, such as saving them for special occasions or weekends.
The key is moderation – indulge mindfully while maintaining balance with your overall goals.
Sample Meal Ideas For the 80/20 System
80% Meal: Balanced and Nutrient-Dense
Grilled Salmon Bowl with Quinoa and Vegetables
600 Cals, 65g Carbs
INGREDIENTS:
1 grilled Salmon fillet (seasoned with olive oil, lemon, and herbs)
1/2 c cooked quinoa
1 c steamed broccoli and carrots
1/4 avocado sliced
Drizzle of tahini dressing (lemon juice, tahini, water, garlic, salt)
Why It Fits:
This meal is packed with lean protein, healthy fats, complex carbs, and nutrient-dense vegetables. It supports energy, satiety, and your overall health goals.
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20% Meal: Indulgent and Enjoyable
Cheeseburger and Sweet Potato Fries
433 Cals, 35g Carbs
INGREDIENTS
1 grass-fed beef patty
1 whole-grain or brioche bun
1 slice of cheddar cheese
Lettuce, tomato, and onion slices
1/2 c baked sweet potato fries (seasoned with paprika and olive oil
Why It Fits:
This meal allows for an indulgence like a cheeseburger while still being mindful with healthier swaps like whole-grain buns and baked fries. It satisfies cravings and keeps you on track without guilt.
80/20 System for Keeping the Weight Off
The 80/20 System for Weight Loss | Bone Broth Lifestyle Plan offers a balanced and enjoyable way to achieve your health and weight loss goals without the rigidity of traditional diets. By focusing on nourishing foods 80% of the time and enjoying indulgences in moderation, you can create a sustainable and rewarding lifestyle.
Bone broth acts as the cornerstone, enhancing your meals with nutrients that support your gut, joints, and overall well-being. With this plan, healthy eating becomes a natural part of your daily routine—one that’s satisfying, delicious, and entirely manageable.
Start today by stocking your kitchen with wholesome ingredients, prepping a batch of bone broth, and giving yourself permission to enjoy life’s little indulgences. You’ve got this!
If you’re looking to climb on board the Bone Broth Diet and want to see the recipes I’ve made thus far, click this link here – BONE BROTH RECIPES. Or hit this link for a 21-DAY RECAP. Just scroll to the bottom of the page and you’ll see the menu for each day. They’re all actually pretty tasty.
And if you want to make your own meals, I can send you the PDF’s for the YES and NO FOOD lists on what you should eat and what you should avoid. Just sign up below and let me know where to send them.
Better yet, why not buy The Bone Broth Diet Book and have access to all the recipes and goodies at your fingertips? Just click the link and get it for a good price.
