Celebrities Love the “80/20 Rule Diet” — Do Dietitians?

Celebrities love a diet. But not everything that works for a wealthy, high-profile celeb with unlimited access to a team of nutritionists, dietitians, and trainers will work for us.

That said, let me introduce you to the “80/20 rule diet.” Unlike other diets that require intense restriction, calorie counting, and deprivation — the 80/20 rule seems pretty reasonable. Celebs like Jennifer Aniston and Tom Brady swear by this eating plan, which typically involves eating nutritious foods 80 percent of the time and whatever the heck you want the other 20 percent of the time.

So what do experts think about the 80/20 rule diet? Is it actually good for you — or could there still be negative consequences to framing your eating habits this way?

Experts Featured in This Article:

Christine Byrne, MPH, RD, LDN, is a dietitian who specializes in adult eating disorders and intuitive eating.

Kristen Lorenz, RD, is a dietitian in private practice.

What is the 80/20 Rule Diet, Anyway?

There’s really no hard and fast definition of what the 80/20 rule is when it comes to food, says Christine Byrne, MPH, RD, LDN, a dietitian who specializes in adult eating disorders and intuitive eating.

In fact, it’s open to personal interpretation. Tom Brady, for example, follows a version of the 80/20 rule diet that involves eating plant-based 80 percent of the time and eating lean animal protein the other 20 percent of the time.

In general, though, most experts agree that the 80/20 approach involves eating things like fruits, vegetables, whole grains, nuts, seeds, and lean proteins 80 percent of the time and then eating sugar, fried food, dessert, and other less nutritious foods 20 percent of the time, Byrne notes.

Put simply: The 80/20 rule diet encourages you to eat nutrient-dense foods 80 percent of the time and allows you to eat more indulgent foods the other 20 percent of the time, says Kristen Lorenz, RD, a dietitian in private practice. “Ultimately, the goal is to foster balance and a sustainable diet rather than rigid perfection,” she says.

Pros of the 80/20 Rule Diet

So, is there any benefit to the 80/20 rule? There can be, depending on how you decide to follow it. “For people who don’t take the rule too literally, it’s true that you could probably benefit from eating really nutrient-dense foods most of the time and eating less nutrient-dense foods sometimes,” says Byrne. “That’s basically what every country’s dietary guidelines or any traditional nutritional eating plan is going to say.”

According to the Mayo Clinic, nutrient-dense foods include:

The Centers for Disease Control and Prevention reports that sticking to a diet full of nutritious foods can help boost your immunity, strengthen your bones, and lower your risk of diseases like type 2 diabetes and some cancers.

Byrne adds that as long as you have access to fresh foods and enough money to afford all the nutritious items you want (not everyone in America does), this is a pretty reasonable approach to eating. “If your priority is nutrition and that is accessible to you, then a breakdown like this is fantastic,” she says. “You just don’t need to be thinking about it so mathematically or so specifically.”

Also, the degree of flexibility within this program can be helpful, says Lorenz. “Allowing for some moderation helps prevent burnout for people wanting to make a long-term change to their health,” Lorenz says.

As Lorenz tells her patients: “You don’t have to be extreme, you just have to be consistent.” Extreme measures are really hard to maintain, but more moderate measures, like what’s involved in the 80/20 approach, may make it easier for you to stay consistent with your eating habits so you can successfully reach your health goals, Lorenz says.

Cons of the 80/20 Rule Diet

Unfortunately, the 80/20 rule for nutrition isn’t without its potential pitfalls. For starters, it’s pretty hard to calculate whether you’re actually eating those nutrient-dense foods 80 percent of the time. “While it puts a number on it, it’s difficult to quantify,” says Lorenz.

So, while proponents of the 80/20 rule diet claim that it’s supposed to be a balanced and flexible way of eating, Byrne points out that when you get right down to it, there’s a lot of tracking involved to ensure you’re adhering to this 80/20 breakdown.

This can be detrimental if you have a history of eating disorders or disordered eating habits. “For someone with disordered eating history or patterns, they may take it to the extreme where they expect that they need absolute perfection 80 percent of the time,” Lorenz says. “And then the other 20% of the time, it may be more of a free-for-all and can perpetuate feelings of failure or guilt if you think you’ve messed up or aren’t sure you’re on the right track.”

Additionally, the 80/20 rule diet does sort of put foods into two camps: foods that you should be eating 80 percent of the time and those that you should be eating 20 percent of the time. “This diet underscores that black and white way of thinking,” Byrne emphasizes, which can be triggering to anyone, but especially those with a history of disordered eating.

The Bottom Line on the 80/20 Rule Diet

As long as you don’t take it too seriously, Lorenz and Byrne both say that focusing on a diet primarily made up of whole, nutrient-dense foods can certainly be beneficial to your overall health. Just remember: Food isn’t a moral issue — and we do get something from all of the foods we eat, even if they’re not the most nutrient-dense, says Byrne.

So, rather than stressing over adhering to a specific rule (that’s hard to quantify anyway!), focusing more generally on balance and flexibility in your meals (and giving yourself grace) is a better approach. “You don’t need to worry about every meal or every day being perfect,” says Lorenz.

Christina Heiser is a New York City-based freelance writer who’s been covering health, beauty, fitness, and nutrition for over a decade. Her work has appeared in PS, Women’s Health, Shape, Parade, and more.