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  • andrewkpt8

The 85 -15 Healthy Diet (Lifestyle) Rule.

Actually, the title of this article doesn’t sit with me very well just the word diet I mean look at it ‘die-t’. I think healthy eating lifestyle is a much better fit.


With my coaching I take a loose fit with healthy eating guidelines and use the paradigm that follows, being honest with yourself is the most important aspect, we can all make a diet (that word again) diary look good but being honest with yourself and your start point will get you to your health and fitness goals much quicker. It is from here we can see what changes need to be made to bring you in alignment with your goals.

I use all sorts of tweaks to help client’s, that are beyond the scope of this article.


But I hope this gives a basis to work from, it is a simple rule which after many years of experience, with my clients, has reaped a lot of rewards and success.


The 85-15 rule is a guideline often used in the context of healthy eating and nutrition. This rule suggests that you should aim to eat healthy and nutritious foods 85% of the time, and allow yourself to indulge in less healthy foods 15% of the time.

The idea behind this rule is to promote balance and moderation in your diet, rather than strict restriction or deprivation. By allowing yourself some flexibility and occasional treats, you may be more likely to stick to your healthy eating plan in the long term and avoid feelings of guilt or frustration that can come with overly strict diets.

The 85% portion of your diet should consist of whole, minimally processed foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats. These foods are rich in essential nutrients and can help support optimal health and well-being.

The remaining 15% of your diet can be reserved for less healthy foods or indulgences. It's important to note that while these foods are not as nutritious as whole, minimally processed foods, they can still have a place in a healthy diet when consumed in moderation, the key here is moderation!


It's worth noting that the 85-15 rule is not a hard and fast rule, and may not be appropriate for everyone. Remember this is a generalisation as I don’t know you and is merely a suggestion, some clients need a completely different take on healthy eating, but 85-15 in my years as a coach has had a lot of success and is a good place to start from, abstinence right away can for most be too deep and hard to achieve from the outset. Depending on your individual health goals, preferences, and dietary needs, you may need to adjust this ratio accordingly. Additionally, if you have specific health conditions or food allergies, you should consult with your doctor or registered dietitian to develop an appropriate eating plan for your needs.

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