Flexible dieting: The key to long-term fitness and physique success
Tired of restrictive diets and yo-yo weight fluctuations? You're not alone.
Many people find traditional diets unsustainable and often lead to feelings of deprivation and burnout. It’s human instinct to want what you can’t have, so if you’re told not to eat chocolate to lose weight, you’re going to want chocolate. And to compound the problem, when you do cave in and reach for a chocolate bar, you’ll feel guilty about it, which is a terrible relationship to have with any food. I say this from personal experience. I was once diagnosed with Atypical Anorexia and feelings like this were common. ‘I’ve let myself down,’ ‘I couldn’t possibly eat that sort of thing – that’s wrong and unhealthy…’ all leading to a limiting mindset that prevented me reaching my targets in the gym and prevented me enjoying life.
This is where flexible dieting comes in. I’m not going to refer to this as If It Fits Your Macros (IIFYM) because that is more of a complete shift where any and every food is acceptable, regardless of quantity, so long as it fits you macro targets.
Flexible dieting is a nutrition approach that emphasises overall food quality and macronutrient balance, rather than omitting one food group entirely (carbohydrates in a keto diet,) or strict food rules like only whole, unprocessed foods.
Here's why it could be the secret to your long-term fitness success.
What is flexible dieting?
Flexible dieting isn't about counting calories obsessively or eliminating entire food groups. Instead, it focuses on tracking your macronutrients (protein, carbohydrates, and fats) to meet your specific goals. The beauty of this approach lies in its flexibility. You can enjoy a variety of foods, including your favourite treats, as long as they fit within your daily macronutrient targets.
It’s the way I’ve eaten for over ten years, helping me stay lean all year round, whilst giving me the freedom to enjoy foods that you might have eliminated on a more traditional diet, like ice cream, pizza, cookies, fruit juices, granola and so on.
I like to apply the 80:20 rule to most things, and flexible dieting is no different. 80% of your daily food should come from quality ingredients. I don’t mean completely unprocessed foods, because even a tin of sweetcorn is considered processed, but I mean complete protein sources like chicken, eggs, fish, meat and dairy, fruits, vegetables and complex carbs like rice, bread and pasta, and fats from those eggs and fish, along with nuts/nut butters, olives and so on.
Then, when you know your macro targets, you can adjust your intake from those sources above to give you some leeway (the 20%) to treat yourself to some chocolate, ice cream, or factor in a pizza for dinner with friends.
Why flexible dieting is great for long-term success:
• Sustainability: By allowing for flexibility in your food choices, flexible dieting reduces the likelihood of feeling deprived or restricted. This makes it easier to stick to your plan in the long run.
• Education: Tracking macronutrients helps you become more aware of your food intake and the nutritional value of different foods. This knowledge empowers you to make informed choices.
• Balanced lifestyle: Flexible dieting promotes a balanced lifestyle. You can enjoy social events, meals out, and special occasions without feeling guilty or derailed from your goals.
• Body positivity: This approach focuses on progress and overall health rather than weight loss alone. It helps cultivate a positive relationship with food and your body.
• Customisation: You can tailor your macronutrient ratios to fit your specific goals, whether it's weight loss, muscle gain, or maintenance.
Getting Started with flexible dieting:
1. Calculate your macros: Determine your daily protein, carbohydrate, and fat needs based on your goals and activity level. There are many online calculators available to help you with this, and I use the Harris Benedict calculator for me and all my clients.
2. Track your food: Use a food tracking app or journal to monitor your macronutrient intake until you have a sound understanding of noting this down yourself.
3. Prioritise whole foods: While flexible dieting allows for flexibility, incorporating plenty of whole, unprocessed foods into your diet is essential for overall health, and pair your nutritional plan with a solid training programme that aims for progressive overload.
4. Be patient: Results take time. Focus on progress, not perfection
5. Find a balance: Enjoy your favourite foods in moderation while prioritising nutrient-dense options, in a daily structure that works for you. That could mean skipping breakfast to save more macros for lunch and dinner, for example.
Remember, flexible dieting is a lifestyle change, not a quick fix. By focusing on sustainable habits and enjoying the process, you're more likely to achieve long-term success.
Would you like to know more about how to calculate your macros or get some meal planning tips?
Book a call with me and I’ll dedicate that time to your nutritional setup and any pain points you’re struggling with when it comes to diet adherence.
