Jennifer Aniston is not in the business of depriving herself. In a recent interview, the actor told Today that while she aims to eat healthy 80 percent of the time, she is more lenient for the remaining 20 percent. “I do 80/20,” she said. “I give myself days where I can have whatever I want.” According to the Friends star, that means indulging in everything from fries to pizza sometimes, but most of the time, she’s all about salads, protein, and staying as hydrated as possible.
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Aniston is not alone. Former NFL player Tom Brady has also spoken out about following the 80/20 rule when it comes to diet, only for him, it means filling 80 percent of his plate with nutrient-dense plant-based foods, while leaving the remaining 20 percent for meats. Actor-turned-TV personality Drew Barrymore also follows the 80/20 rule with her diet. Like Aniston, this means eating nutrient-dense foods for 80 percent of the week, but also allowing herself a few treats, too.
“With this, I can have some pasta and some wine because, dammit, I love my wine,” she told PureWow back in 2019.
On the surface, the 80/20 rule seems like a balanced, healthy approach to food. It’s not restrictive or calorie-controlled, and it allows for plenty of indulgence. So, it makes sense that it’s not just loved by celebrities, but diet experts, too. To lear more, we spoke to Sapna Peruvemba, MS, RDN, a vegan registered dietitian, founder of Health by Sapna, and follower of the 80/20 diet rule.
What are the main health benefits of following the 80/20 diet?
Most restrictive diets are doomed to fail. In fact, research suggests that most people who engage in fad diets for weight loss will eventually gain the weight back. The biggest reason for this is that diets rely on food deprivation, which is not only unsustainable but also dangerous. It can lead to binge eating, an unhealthy relationship with food, and even increase the risk of eating disorders, like anorexia and bulimia.
The 80/20 rule is not so much a diet, but a new approach to eating. It doesn’t involve restricting, but rather focuses on prioritizing nutrient-dense foods, while still leaving room for treats, too.
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“It’s a sustainable way to enjoy your meals without feeling deprived,” says Peruvemba. “I’m a fan of this philosophy and follow it myself, as it can be a refreshing outlook on eating when done in a healthy way. Think of it as your food compass—gently guiding you toward balance without veering too far off course.”
Peruvemba adds that there are no specific studies that confirm the benefits of the 80/20 diet, specifically. However, there are plenty that confirm the benefits of filling up our plates with healthy, nutrient-dense foods, like fruits, vegetables, whole grains, and legumes. Take the recent “Best Diets” list from the US News & World Report, for example. For the eighth year in a row, it crowned the Mediterranean Diet as number one, largely for its emphasis on plant-based whole foods.
“The 80/20 diet isn’t just a trend; it’s a mindset that lets you prioritize health without sacrificing joy. By embracing this approach, you’re saying yes to balance and no to extremes,” Peruvemba explains. “So, fill your plate with plenty of plant-based goodness, leave room for indulgence, and let this philosophy guide you to a sustainable, satisfying way of eating.”
“Focusing on nutrient-packed foods for the majority of your meals ensures your body gets the fiber, essential vitamins, minerals, antioxidants, and other compounds it needs to thrive,” Peruvemba continues. “You’ll easily hit your fruit and veggie requirements, setting the stage for long-term health benefits.”
She adds that eating plenty of these foods will also reduce the risk of chronic diseases, including heart disease, cancer, and type 2 diabetes. “It’s like planting seeds of health every time you eat,” she says.
Research also suggests that the occasional treat is good for us, too, particularly for our mental health. Foods that give us pleasure, like chocolate, for example, can help us release dopamine. “Dopamine is often referred to as the ‘feel good hormone’ because it activates the reward pathways in the brain, which helps to promote happiness, calmness, motivation, and focus,” Aleta Storch, RDN, MHC told Healthline.
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How to follow the 80/20 rule: 5 tips from a dietitian
If the balanced 80/20 approach to eating sounds appealing to you, there are many ways to start incorporating it into your lifestyle. Find Peruvemba’s top tips below.
1 Incorporate your treats into your daily meals and snacks
“Think whole, plant-based foods dominating your plate,” says Peruvemba. “About three-quarters of your plate should be filled with fruits and vegetables, whole grains, plant proteins, and healthy fats (like avocado, olive oil, and flaxseeds).” But that doesn’t mean you can’t reach for your favorite foods, too. “Think chocolate chips in oatmeal or a handful of chips alongside a veggie-packed sandwich,” she adds.
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2 Don’t deny your cravings
If you really fancy, say, French fries or a chocolate cake, enjoy them without guilt, says Peruvemba. “[Eat] a slice of pizza or a bowl of ice cream when the craving strikes,” she notes, adding that, like tip number one, this will help “promote balance without turning food into a battlefield.”
3 Try to avoid the ‘all or nothing’ mindset
Another way to incorporate the 80/20 rule into your life is by only eating nutrient-dense whole foods during the week and having more treats during the weekend, but Peruvemba urges caution with “all or nothing” mindsets. “Restricting yourself too much during the week can lead to overeating on the weekends, which defeats the purpose of a balanced diet,” she says.
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4 Think of 80/20 as a guideline, not a law
Flexibility is key. “Don’t treat the 80/20 rule as a rigid law—see it as a gentle guide,” Peruvemba advises. “If you find yourself eating more 60/40 on a particular day or special occasion, give yourself grace. The beauty of this approach lies in its adaptability.”
5 Try to avoid seeing certain foods as “good” and others as “bad”
“Viewing the 80 percent as ‘clean’ and the 20 percent as ‘junk’ can create an unhealthy mindset around food,” adds Peruvemba. “Remember, all foods can fit in moderation. A square of chocolate can bring as much joy to your soul as a bowl of kale does to your body—and both have their place.”
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