"Eat well." That's the only diet rule in 75 Soft. No forbidden food groups, no calorie math, no "bad" foods list.
For those of us recovering from years of diet culture, this lack of specific rules can actually be terrifying. If nobody tells me I CAN'T eat the cookies, won't I just eat ALL the cookies?
That's where the 80/20 framework comes in. It gives structure to the freedom.
The Philosophy: Why Restriction Fails
Think of your willpower like a rubber band. Strict diets pull that rubber band tighter and tighter. You resist the pizza, you skip the birthday cake, you ignore your hunger. Eventually, the tension becomes too much, and the band snaps. That snap? It usually looks like a binge.
The 80/20 approach keeps the rubber band loose. Because you *can* have the chocolate, you don't feel the desperate need to eat *all* the chocolate right now.
"You don't need a cheat day when your daily life doesn't feel like a punishment."
The 80%: Fueling Your Life
80% of the time, we focus on foods that make us feel energetic, strong, and clear-headed. These are "high-octane" foods.
- Whole Vegetables & Fruits: Fiber, vitamins, crunch.
- Lean Proteins: Chicken, fish, tofu, beans, greek yogurt.
- Complex Carbs: Quinoa, oats, sweet potatoes, whole grain bread.
- Healthy Fats: Avocado, nuts, olive oil.
When you eat this way, you're not doing it to be "good." You're doing it because it makes your 45-minute workout feel easier and your afternoon brain fog disappear.
The 20%: Feeding Your Soul
The other 20% isn't "cheating." It's part of the plan. It's for foods that might not be nutritionally dense but are emotionally satisfying.
- The slice of pizza with your kids on Friday night.
- The buttery popcorn at the movies.
- The glass of wine with your best friend.
- The chocolate chip cookie because you just really wanted a cookie.
Volume vs. Virtue
Notice that the 20% is smaller by volume, but equal in importance. It keeps you sane. It makes the lifestyle sustainable for 75 days—and 75 years.
Do You Need to Count Percentages?
Please, put down the calculator. The spirit of 75 Soft is gentle consistency, not neurotic math.
Visualizing it over a week:
If you eat 3 meals a day, that's 21 meals a week.
80% is roughly 17 nourishing meals.
20% is roughly 4 more flexible meals (or desserts/snacks).
That means you can have a social dinner on Saturday, delicious brunch on Sunday, and dessert twice during the week, and you are still perfectly on track.
Common Pitfalls
1. The "All-or-Nothing" Slide
You have a cookie (20%), so you think "I blew it," and proceed to eat the whole box. Remember: You didn't blow it. That cookie was part of the plan. Enjoy it and move on.
2. Saving Up Calories
"I won't eat all day so I can binge tonight." That's not 80/20; that's disordered. Nourish yourself all day so you can enjoy your treat mindfully, not frantically.
