Lose Weight with foods

How to Lose Weight with the 85/15 Rule

One of the most critical factors for successful weight loss is creating a calorie deficit, which means burning more calories than you consume. But how do you balance your calorie intake between healthy and indulgent foods? 

We recommend following the 85/15 rule, meaning that 85% of your calories come from nutritious foods that support your health and fitness goals, and 15% come from foods you enjoy and crave. 

What are nutritious foods? 

We define them as: 

  • High-protein foods include lean meats, eggs, dairy, beans, and tofu. Protein helps you build muscle, feel full, and burn fat. 
  • Micronutrient-dense foods include fruits, vegetables, nuts, seeds, and whole grains. These foods provide vitamins, minerals, antioxidants, and fibre that boost your immunity, digestion, and energy levels. 
  • Natural foods, such as fresh or minimally processed foods, are free of added sugars, fats, and preservatives. These foods are closer to their original state and have fewer calories and more nutrients than processed foods. 

What are indulgent foods? 

These foods you love and find satisfying may not be the best for your health or waistline. They can include sweets, chips, pizza, burgers, alcohol, or anything else you crave. These foods can still fit into your calorie budget if you limit them to 15% of your intake. 

Why follow the 85/15 rule? 

Because it allows you to enjoy the best of both worlds without feeling deprived or guilty. Eating nutritious foods will nourish your body and optimize your weight loss results. Eating some indulgent foods will satisfy your taste buds and prevent overeating. Plus, you will learn how to have a healthy relationship with realistic and sustainable food in today’s world. 


The 85/15 rule is a simple and effective way to lose weight and enjoy food. Eating primarily nutritious foods that fuel your body and metabolism and occasionally indulging in your favourite treats can create a calorie deficit without feeling restricted or miserable. The 85/15 rule is not a diet but a lifestyle change that can help you achieve and maintain your weight loss goals for life. 

We hope you found this article helpful and informative. If you want to learn more about the 85/15 rule and how it can help you lose weight, contact us at +61 400 087 154 or email us at lukegeorgept@gmail.com to book a free consultation. Join us today and start your journey to a healthier and happier you!