Getting in shape often feels like an endless battle between eating clean and craving your favorite foods. Many diets promise quick results but leave you feeling deprived. But what if there was a way to stay fit without cutting out the foods you love?
Celebrity trainer Magnus Lygdbäck has a simple, sustainable approach to nutrition that he follows himself. Having worked with stars like Ben Affleck and Gal Gadot, he knows what it takes to get in top shape while still enjoying life. His secret lies in the 17/20 rule. Let’s see what this means and how you can implement it in your diet.
The 17/20 rule: a balanced approach to nutrition
Lygdbäck’s philosophy is all about balance. Instead of strict dieting, he follows a system where 17 out of every 20 meals are “on point”, meaning they include quality protein, healthy fats, slow-digesting carbs, and plenty of vegetables. The remaining three meals are left to eat whatever you want.
The diet is structured in four-day cycles with five meals a day, three main meals and two snacks. This approach allows flexibility without derailing progress. That means you can enjoy pasta, dessert, or a night out with friends without feeling guilty. Unlike restrictive diets that lead to cravings and binge eating, the 17/20 rule promotes a sustainable way to stay fit while still enjoying food.
Another advantage is that tracking every calorie isn’t necessary with Lygdbäck’s method. Instead, he recommends using your hands to measure portions. For lunch and dinner, a fistful of protein, a fistful of carbs or fats, and two fistfuls of vegetables create a well-balanced meal.
He also suggests getting around 30-40% protein daily to support muscle growth and recovery. The rest should be a balance of healthy fats and complex carbs like oats, whole wheat bread, rice, and potatoes.
One of the biggest problems with dieting is the guilt that comes with messing up. Lygdbäck rejects this mindset. If you have four “off-plan” meals instead of three, it’s not a failure. “I wouldn’t beat myself up about the past, and I’d focus on the fact that I had 16 meals that were on point — that’s pretty amazing”, he says.
He believes food is meant to be enjoyed. Whether it’s a glass of wine, a burger, or a slice of cake, occasional indulgences won’t ruin your progress. The key is consistency, not perfection.
Focus on a healthy lifestyle, not a diet
Many trainers push extreme diets, but Lygdbäck’s method is different. His goal is to help people find happiness and balance with food. He emphasizes structure without restrictions, making it easier to maintain in the long run.
Instead of seeing nutrition as an all-or-nothing game, he encourages people to build healthy habits while still enjoying their favorite foods. The 17/20 rule proves that staying in shape doesn’t have to mean cutting out the foods you love. By following this balanced approach, you can enjoy life while maintaining a strong, healthy body. No more crash diets, no more food guilt, just a simple way to eat well and feel great.