Are you tired of restrictive diets that leave you feeling deprived and ultimately lead to failure? Do you want to lose weight without giving up your favorite foods? If so, then flexible dieting may be the solution you’ve been looking for.
In this article, we will explain what flexible dieting is, how it works, and why it may be the key to your weight loss success.
What is Flexible Dieting?
Flexible dieting, also known as If It Fits Your Macros (IIFYM) or counting macros, is a diet plan that focuses on tracking and meeting specific macro targets rather than restricting certain food groups. It involves counting and tracking macronutrients, which include protein, carbohydrates, and fat, to achieve a specific body composition goal. The idea behind flexible dieting is that you can eat whatever you want, as long as you stay within your macro targets.
Macro-Based Flexible Dieting Plan
The first step in starting a flexible diet plan is to calculate your TDEE (total daily energy expenditure) based on your current weight and exercise level. Next, you will need to calculate your macros in ratios that help you reach your desired goal. The three main macros to track are protein, fat, and carbohydrates. One gram of each macro has a calorie value, with 1 gram of protein and carbohydrates containing 4 calories and 1 gram of fat containing 9 calories.
Unlike fixed calorie counting, which involves consuming a certain number of calories per day, flexible dieting tracks macronutrients. For example, your daily intake may consist of 150g protein, 80g fat, and 170g carbohydrate. This mix of macros can help influence body composition, fuel workouts, and manage hunger.
Benefits of Flexible Dieting
Flexible dieting is based on the idea that there are no miracle weight loss foods. It allows for a flexible approach to eating, with no “good” or “bad” foods, only macro ratios to consider. This means that you can enjoy a variety of foods and still meet your weight loss goals. Moreover, studies have shown that flexible dieting can be just as effective as stricter diets in terms of weight loss, while providing more freedom and less anxiety in social situations.
Why Choose Flexible Dieting?
There are several reasons why flexible dieting may be the right choice for you. Here are some of the key benefits:
- Better Results: Flexible dieting is effective for weight loss because it involves tracking everything you eat, allowing you to take control over your calorie intake. By tracking macros or calories, you can achieve a calorie deficit, which is necessary for losing weight.
- Freedom from Restriction: Flexible dieting is flexible in nature, allowing you to eat a variety of foods without feeling deprived. This approach can lead to less anxiety in social situations and more successful weight management.
- Sustainable and Lifelong: Flexible dieting is a sustainable approach to weight loss, which means that it is a lifestyle change rather than a temporary fix. Because it allows for a flexible approach to eating, it is mentally and emotionally sustainable and can help break the cycle of dieting and bingeing.
How to Start Flexible Dieting?
To start a flexible diet plan, you need to calculate your macros, count your macros, buy a food scale, and track your progress. There are several apps available that can help with macro tracking, including My Food Diary, MyFitnessPal, and MyMacros+. Additionally, tracking your progress using multiple data points, such as weight, body fat percentage, body measurements, and photos, can help you stay motivated and on track.
Flexible dieting is a macro-based diet plan that can help you lose weight without giving up your favorite foods. By tracking and meeting specific macro targets, rather than restricting certain food groups, flexible dieting provides a sustainable and flexible approach to weight loss. By calculating your macros, counting them, and tracking your progress, you can take control of your calorie intake and achieve a calorie deficit necessary for losing weight. Additionally, flexible dieting can provide freedom from restriction, making it easier to stick to and leading to less anxiety in social situations.
If you’re looking for a sustainable and effective way to lose weight without feeling deprived, then flexible dieting may be the right choice for you. With its emphasis on tracking macros, rather than restricting certain foods, it can provide the flexibility you need to succeed in your weight loss goals. By following the steps outlined in this article, you can get started on your journey towards a healthier and happier you.
- Can I eat whatever I want with flexible dieting?
Flexible dieting is based on the idea that you can eat whatever you want, as long as you stay within your macro targets. However, it’s important to note that 80-85% of your diet should come from nutritious whole foods for overall better health.
- Do I need to track fiber on a flexible diet? While it’s not necessary to track fiber to change your body composition, it’s recommended to improve your overall health and ensure that you’re getting enough micronutrients.
- Can I still lose weight if I eat junk food on a flexible diet?
Yes, as long as you stay within your macro targets and maintain a calorie deficit. However, it’s important to note that consistently eating junk food may not provide the nutrients your body needs for optimal health.
- Is flexible dieting suitable for vegetarians or vegans?
Yes, flexible dieting can be adapted to a vegetarian or vegan diet by tracking plant-based sources of protein, carbohydrates, and fat.
- Do I need to weigh all my food on a flexible diet?
While it’s not necessary to weigh all your food, a food scale can help guarantee that you’re accurately tracking your macros and meeting your daily goals. Additionally, it’s recommended to weigh food at the beginning of your flexible dieting journey until you become more familiar with portion sizes.
Linus Öhman is a strategic designer and personal development expert, known for his innovative “3 Circles” method, which focuses on balancing physical, mental, and financial health.
By promoting a holistic approach to personal growth, Linus empowers individuals to overcome obstacles and achieve a fulfilling life through informed decision-making and effective strategies.
His mission is to bring harmony to people’s lives by improving each of the three circles, ultimately fostering a well-rounded existence.