Flexible Dieting
Flexible dieting has been gaining traction within the fitness industry for several years now. Ever heard or read ‘if it fits your macros’? In essence, this is the core of a flexible eating strategy and the nutrition methodology that I take advantage of when working with my clients. I use the term ‘take advantage’ because I firmly believe that this is the best way to create an enjoyable, educational, non-restrictive eating approach, for these reasons, sustainable.
What is flexible dieting?
Flexible dieting requires an individual to track and count their macronutrient and caloric intake each day in order to support their body composition goals.
In essence, you can eat the foods you like and enjoy, so long as it’s in quantities and ratios conducive to your goals and support the correct level of caloric intake, i.e. deficit, surplus or maintenance calories.
What I love about this approach is that there are no good or bad foods. All foods can be enjoyed within a calorie target, and macro ratios can be tailored depending on your goal, rather than a diet that focuses purely on weight loss without supporting body composition aspirations and which demonises food types.
A mini-review by Healthcare Journal found that the scientific evidence pertaining to what constitutes a healthy diet is both consistent and simple; a healthy diet is varied, balanced, rich in fruits, vegetables, whole-grain products, high-quality proteins and low in added sugar, refined grains, and highly-processed foods. They also asserted that those who make the above dietary choices might find it easier to control their body weight, even without calorie counting, in some instances (although I wouldn’t recommend this approach — it’s akin to flying blind).
They also affirmed that consuming high-quality fats and carbohydrates within a balanced diet can promote weight loss and reduce the risk of coronary heart disease, diabetes, and other diseases.
What are macronutrients?
The three main Macronutrients are carbohydrates, protein and fats — all are required for healthy bodily function, and all can be included within your diet without detriment to your goals. Great news for all you folk who have banned the bread, right?
One gram of each macro has the following calorie value.
1 Gram of Protein = 4 Calories
1 Gram of Carbohydrate = 4 Calories
1 Gram of Fat = 9 Calories
Depending on your goal, you would have a % target each day for macronutrient consumption eg
Fat - 30%
Carbohydrates - 40%
Protein 30%
Thus, as long as 40% of your diet contains carbohydrates for example, you are on track to hit your goal — this can be any carbohydrates, even bread! But ideally, it consists of complex carbohydrates such as beans, whole grains and vegetables, rather than simple carbohydrates, such as cake and sweets products which are quickly broken down by the body and have a low nutritional value.
Benefits of a Macro Diet Plan
Effectiveness
Flexible dieting advocates finding the correct calorie and macro intake for your goals based on your height, weight and age. It’s an accurate way to calculate how much food you should be consuming and, therefore, any effective way to lose, maintain, or gain weight.
Flexibility
Unlike restrictive diets that remove a food group, the flexible diet is exactly what it says on the tin. Being able to eat any food which fits your macros, you aren’t doomed to eat a small group of foods each day.
You have the freedom and flexibility to eat out with friends and family, consume sweet treats with the kids and pretty much eat what you want, within reason.
Education
This diet strategy forces you to educate yourself about food and balancing your diet. Tracking food, checking food labels and being mindful of macronutrient value improves our food knowledge — this is never a bad thing.
Sustainability
Restrictive diets, be that restricting macronutrients or excessive calorie reduction, can lead to yoyo eating and binging. A flexible diet leaves you feeling fulfilled, and as you can include a wide group of foods, including those which may be demonised as ‘bad foods’, there is less chance of you losing motivation or feeling deprived — both of which could lead to the end of your diet.
What are the disadvantages?
Like all dietary strategies, there are pros and cons. With flexible dieting, the pro is the con — flexibility. People have taken this diet to the extremes — seeing how many cakes, crips and cookies they can fit into their macros. This approach will still elicit the body composition changes you’re looking for, but if you’re filling yourself with hyper-palatable, low-nutrient foods, you’ll not feel too good. So, I recommend ensuring most of your calories come from nutrient-rich foods such as fruits, vegetables, other fibre rich foods and lean sources of protein. This approach will leave you feeling energised, satiated, and a healthier, more sustainable approach — if your diet leaves you feeling awesome, you’re more likely to stick with it! I usually recommended the 80/20 rule — 80% healthy foods and 20% treats.
How do I start a flexible eating plan?
It’s very, very easy. You can get started in just seven steps:
Decide on your body composition goal
Calculate your TDEE - and like magic, here is a very useful article telling you exactly how to accomplish this :) It also includes useful stuff regarding how you calculate calorie intake in line with your goal
Decide on your macro ratios
Get yourself a kitchen scale — you’ll need to weight some of your foods
Get tracking your food consumption using a tool like MyFitnessPal or Fitbit who will work out the ratios for you. Good eggs, aren’t they?
Take measurements and track progress regularly to ensure you are on the right path
It really is that easy. You may think tracking sounds laborious, but it quickly becomes a way of life and the control it gives you over your diet is immense.
Give it a go. You’ll never look back.