One of the biggest mistakes I see with nutrition isn’t what people eat — it’s how extreme they think they need to be.
Let’s clear this up properly.
The 80% Rule – Maintaining Where You’re At
If you’re:
- Healthy
- Happy with your body fat
- Performing well
- Sleeping and recovering properly
You do NOT need perfection.
👉 Eating 80% “on point” (whole foods, protein targets hit, calories roughly controlled)
👉 And 20% relaxed (social meals, flexibility, occasional higher-calorie days)
…is more than enough to maintain:
- Body composition
- Health markers
- Energy and performance
This works because:
- Your weekly average stays in check
- Stress stays lower
- You don’t feel trapped by your plan
Maintenance does not require obsession.
The 90% Rule – When You Want Change
If your goal is to:
- Lose body fat
- Improve health markers
- Build muscle
- Perform better
Then 80% won’t cut it.
You need 90% consistency.
That means:
- Most meals planned
- Calories and protein dialed in
- Fewer “just this once” moments
Not because you’re weak — but because progress lives in the margins.
That extra 10% is often the difference between:
- Spinning your wheels
- And actually seeing change
The key: 90% is still sane.
You still have flexibility.
You still live your life.
You just stop leaking progress.
Why 100% Is the Wrong Target for Most People
100% compliance is for:
- Bodybuilding preps
- Photo shoots
- Short, intense phases (8–12 weeks max)
For normal humans?
100% usually leads to:
- Burnout
- Binges
- “Screw it” moments
Discipline without flexibility doesn’t make you elite — it makes you inconsistent.
Structure First. Intuition Later.
Here’s the part most people get wrong.
Intuitive eating only works AFTER structure is learned.
If you haven’t spent time:
- Tracking
- Planning
- Understanding portions and calories
Then “eating intuitively” usually just means:
👉 Eating more than you think
👉 Slipping more than you realise
Structure teaches awareness.
Awareness creates freedom.
The End Goal: Reverse Diet Into Sustainability
Once you reach your goal:
- We don’t stay at 90% forever
- We reverse diet
- Gradually increase intake
- And land in an 80–85% lifestyle sweet spot
That’s where results stick.
That’s where food stops being stressful.
That’s where this becomes a lifestyle, not a phase.
Bottom Line
- 80% = maintain
- 90% = progress
- 100% = temporary tool, not a lifestyle
Pick the level that matches your goal and remember …
Consistency beats intensity. Every time.