What is Flexible Dieting?
- Flexible dieting follows the belief that there are no miracle foods for weight loss. No good or bad foods, just macronutrient ratios.
Flexible dieting, also known as “If It Fits Your Macros (IIFYM)”, is a way of eating which gets rid of the generally accepted notion that there are “clean” or “dirty” foods. If you ask most people they will tell you that chicken, broccoli and brown rice are good “clean” foods, while things like burgers and pizza are unhealthy and should be avoided. While those “clean foods” are probably more nutrient dense, when it comes to body composition all our body recognises is that they are made up of either carbohydrates, protein and fats. Basically flexible dieting is eating a certain amount of calories every day, while hitting your target macronutrient numbers. This means you eat a certain number of calories, and within those calories you hit the correct amount of protein, carbs and fats for the day. There is also minimum amount of fibre you should get per day.
In a nutshell, flexible dieting can be broken down into 3 steps:
Step 1: Calculate your current TDEE (Total Daily Energy Expenditure) based on your height, weight and activity level. This can be done using one of the many online calculators.
Step 2: Calculate your macros in ratios or grams that help you reach your desired goal. This can also be done using an online calculator.
Step 3: Track your food intake each day and try to reach both your calorie goal and macronutrient recommendations. The app My Fitness Pal is very helpful in this regard and extremely user friendly.
Using flexible dieting increases weight loss and keeping it off when compared to diets which restrict certain foods or even eliminate entire food groups completely. While restrictive diets will work in the short term, very few people find that they can maintain them for long periods of time. This leads to regaining the weight that was lost, and possibly more!! With flexible dieting no food is off limits so as long as you’re sticking to your requirements there is no need to feel guilty when having something considered “unhealthy”.
For more details you can speak to me personally in a Nutrition Consultation, where we can discuss your food and your goals.
Yours in Health & Fitness,