Diets Suck! The Simple Rule That Changed My Life Forever

I know firsthand the struggles that many people face when trying to lose weight.

Hating the way they look and feel leads them to start changing their lifestyle.

Deciding to make changes can be overwhelming.

I know how hard it is when you first start out not knowing anything and going in blindly, without proper guidance, which leads to frustration—always feeling hungry, constantly craving foods, and never truly feeling satisfied.

For many, like myself, the lack of direction leads to a bad relationship with food.

I was always fearing food thinking that if I ate something I would instantly gain back any weight I had lost.

I was constantly feeling hungry & tired, and yet terrified of food.

I felt fat, even when I wasn't, I hated & couldn't stand the way I looked.

The only times that made me feel good were not eating or making myself vomit after eating.

The reality is that diets are supposed to lead us toward a healthier and better life—but for many, they do the exact opposite.

I've experienced these struggles firsthand, and that's why I'm here to help you regain control of your life and once again be able to enjoy eating without having to fear food, eating, or constantly feeling hungry & depraved.

My goal is to help you find a flexible and sustainable approach to nutrition—one that allows you to enjoy your journey while achieving your goals.

After years of trial and error with countless diets, I stumbled upon a principle that helped me lose weight, build muscle, and, most importantly, rebuild my confidence.

That principle is:

The 80/20% Rule

By following this rule not only will you feel satisfied, but also:

No more cravings.

No longer binging on food.

No longer repeating the yo-yo dieting.

No longer the guilty feeling of cheating on your diet.

The 80/20% works by promoting a balanced approach to nutrition.

Here is how it works:

• 80% Healthy Choices: Focus on nourishing foods that provide essential nutrients for optimal health.

• 20% Flexibility: Allow for occasional indulgences or less healthy choices.2) Overcomplication

Why the 80/20% Rule Works

• Lifestyle Flexibility:

  • Realistic Lifestyle: Flexibility for social events, vacations, and busy times.

• Supports Better Health:

  • Improves Digestion: High-fiber foods support gut health.

  • Prevent Chronic Diseases: Reduces the risk of heart diseases, diabetes, and obesity.

  • Nutrient Density: The 80% healthy portion focuses on whole, unprocessed foods for essential nutrients.

• Helps with Weight Management:

  • Improves Metabolism: Lean proteins, fiber, and healthy fats boost metabolism.

  • Calorie Balance: Whole foods help reduce empty calories, aiding weight management.

• Mental and Emotional Well-Being:

  • Reduces bingeing and Cravings.

  • Reduces Stress: Less anxiety around food leads to a balanced approach.

  • Healthy Relationship With Food: Encourages enjoyment and mindfulness.

• Promotes Consistency Without Deprivation:

  • Sustainability: By allowing 20% of your intake to come from less healthy food you are less likely to feel deprived, which makes it easier to stick to a healthy eating plan in the long run.

  • Mental Freedom: It prevents the feeling of guilt or failure that often comes with strict diets. You can enjoy occasional snacks/foods (like pizza, chocolate, or your favorite snacks) without derailing your overall health.

How To Implement the 80/20% Rule:

Before incorporating this rule into your lifestyle here are some things that you first need to do:

• Find how much you weigh.

• Find the amount of calories you need to eat.

• Find how much protein you need which is around 0.7-1g per pound of body weight (e.g. 100×0.7=70g of protein)

After finding this you can now follow these steps to implement the 80/20% rule:

• Allow Room Treats: Choose one or two indulgent meals like a dessert after dinner or a special dish.

• Plan most meals that take 80% of your total calorie intake. Choose nutritious, whole foods for the majority of the time. (e.g. calorie intake 2000→ Healthy foods 1600 → snacks 400)

More Tips:

• Track your calories.

• Get the right amount of protein that you need (0.7-1g per pound of body weight).

• Eat the same healthy foods daily (this will help you to not go above your calorie intake).

• Keep track of your progress (this will help you see if what you are doing is working or if it needs to be adjusted to your calorie intake).

Cardio or Weightlifting?

• If you have time incorporate cardio and lifting into your routine. 40-60 min lifting and 15-20 min cardio 2-3 a week.

• If you only have time to do one thing Go with lifting weights and try to get 5-10,000 steps every day. Lifting not only helps you lose weight but also helps you build and tone your body making your body look better rather than just skinny.

Optional: Find somebody who can help you with implementing all of these things (PS: if they tell you that you need to cut carbs or fats from your diet run the opposite way)

Why the 80/20 Rule Changes Everything

By following the 80/20% rule:

You create a balanced approach to eating.

You support both physical health and mental well-being.

It allows you to enjoy your favorite foods while focusing on maintaining a nutrient-dense diet that promotes long-term health.

Following this rule not only brought me incredible results but also sparked a transformation in my mindset.

It became the bridge that led me to a completely healthy diet, one where I no longer felt the constant pull of cravings or the daily need for snacks.

Now, I primarily eat nutritious, wholesome foods—and if I ever want to indulge, I do so guilt-free.

The key to this balance? The 80/20 rule. It made all the difference.

Once I started seeing progress, the shift toward a healthier lifestyle felt natural, almost effortless.

Over time, eating clean became second nature, and the occasional treat no longer felt like a setback but rather a part of life.

The ultimate goal is to eat healthy, and this rule creates a sustainable path toward that.

It sets the stage for lasting change and makes the transition to a completely healthy lifestyle not only possible but enjoyable.

Your Journey to Food Freedom

It's your time to shine and move in the right direction & achieve all your body goals that you've dreamed of with a balanced and healthy lifestyle.

Remember it's all about consistency, moderation, and finding a routine that works for you.

The 80/20% isn't a quick fix—It's a lifelong approach to protecting your health and enjoying life without feeling restricted.

Your journey doesn't have to be perfect, but it does need to be yours. And that's where true freedom lies.

My Journey to Food Freedom

I'm a 21-year-old who has spent over 7 years learning the ins and outs of fitness and nutrition.

Throughout my journey, I've experienced all kinds of body transformations—I've been fat, skinny, bulked up, and cut, losing and regaining muscle along the way.

I have firsthand experience and insights into what works and what doesn’t, making me someone worth listening to if you're looking for practical, real-world advice on building a healthy lifestyle.

However, I want to make this clear: You don’t have to listen to me.

I always recommend doing your own research before implementing anything I’ve shared here.

Everyone’s body and situation are different, and it's important to find what works best for you.

If you go into this blindly, I guarantee you’ll make the same mistakes I made when I first started working out.

The End

That’s all I have for you this week! Thank you for reading. If you enjoyed it, don’t forget to subscribe to receive my latest newsletters straight to your inbox. Also, follow me on Twitter @mindofosc for more tips, insights, and updates.

Thank you,

Oscar.