What is Flexible Dieting? Here’s How to Get Started

My experience with many diets led me to believe some foods are good for you and some foods are bad for you. The way you lost weight was determined by the foods you cut out of your diet and so on.

Chicken + Rice = Good. Ice Cream + Lollies = Bad.

“Eat clean” used to be my mantra. Until now.

Flexible dieting has been recently gaining momentum as a revolutionary new way of eating.

Flexible Dieting Google Search

Flexible Dieting Google Search

What is Flexible Dieting?

Flexible Dieting (also known as If It Fits Your Macros) is simply the counting of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.

In a nutshell, Flexible Dieting IIFYM can be summed up in three steps:

Step 1: Calculate your TDEE (total daily energy expenditure) based on your current weight and exercise.

Step 2: Calculate your macros in ratios that help you reach your desired goal.

Step 3: Track your food intake and try to meet your TDEE and macro limits each day.

Counting Macros
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.

  • 1 Gram of Protein = 4 Calories
  • 1 Gram of Carbohydrate = 4 Calories
  • 1 Gram of Fat = 9 Calories

Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.

Flexible Dieting follows the belief that there are no miracle weight loss foods. No good or bad foods, just macro ratios.

For example:

McGrilled Chicken Burger

McGrilled Chicken Burger

McGrilled Chicken Burger:

  • 25g Protein
  • 33g Carbohydrate
  • 15g Fat

OR

Brown Rice and Tuna 

  • 25g Protein
  • 33g Carbohydrate
  • 15g Fat

Both are the same macros and so both will achieve the same results in your body composition.

When food enters your stomach your body isn’t thinking “Healthy or unhealthy?” it is simply breaking down the food and processing the macronutrients.

Essentially, to change your body you can eat whatever you want so long as you hit your macro goals. This was demonstrated in the twinkie diet.

ebooksPlease see our flexible dieting solution. It contains everything you need to know and do to be successful with tracking and counting macros. Plus, meal plans, recipes, helpful hints and much more.
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To maintain and improve overall health, although not necessary to change your body, I’d recommended tracking your fiber intake as well. This will ensure that you are getting enough micronutrients as well.

The American Heart Association recommends eating 14g of fiber per 1,000 calories consumed.

iifym

What Are the Benefits?

As I’ve mention before I’ve experimented with a wide range of different diets. All of them have their merits but Flexible Dieting is by far my favorite (and one I continue to follow today).

Below I’ll give three reasons why:

1. Effective

The most important tool in weight loss is understanding that a calorie deficit is necessary for losing weight.

Although quality is still important, quantity is the greater determining factor in weight loss or gain. If you’re not in a calorie deficit you can eat all the “good foods” you want and go nowhere.

By tracking everything that enters your mouth you stop the guess-work and take control over how & when you reach your goals. Tracking, whether it’s your macros or calories, is hands down the most effective way to change your body. (Read about how Jim lost 88 pounds by doing this)

2. Flexible (Duh)

Flexible dieting is just that: Flexible.

By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. You can have your cake and eat it too! 

One of the challenges I’ve always found around dieting was the awkward social element. There’s only so many dinners you can bring Tupperware containers full of rice and chicken to without feeling like a complete a-hole. Research shows that a more flexible approach leads to less anxiety, and more successful weight management.

By allowing yourself flexibility you can join in on meals with families and friends, so long as you keep track of what you’re eating.

3. Sustainable

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photo credit: JD Hancock via photopin cc

For years my cycle would look the same. I’d set myself a super restrictive way of eating and then “Diet, Diet, Diet, Binge…Diet, Diet, Diet, Binge”.

I had such an unhealthy view of eating and because of that I never really stuck to anything long enough to get results.

I didn’t realize that food is not just physical it’s also psychological.

Flexible Dieting is the first thing that I’ve been stick to consistently over a long period of time. From my research and experience, it seems to kill the “Diet, Binge” cycle many of us have found ourselves on.

Because you can eat whatever you want (in moderation) it’s more mentally & emotionally sustainable. 

How to Get Started

1. Calculate your Macros

If you are a do-it-yourself kind of person and want to understand the process, then check our new Flexible Dieting Solution or read the guide to setting your macros.

2. Count Your Macros

This way of eating is all about tracking and measuring your macro intake.

I personally use the MyFitnessPal app (iOS or Android) as it has the worlds largest nutritional database. It’s also available across all platforms.

See our IIFYM/MyFitnessPal Tutorial to set everything up.

3. Buy a Food Scale

A lot of nutritional information is available on food packaging, however, a scale will ensure you accurately track what you eat.

Without overstating it, I feel flexible dieting has completely revolutionized what and how I eat. I love having the ability to eat with family and friends, I’m seeing great results and I can see myself doing this for years to come.

MORE: See how Ted dropped to 8.6 percent body fat by using flexible dieting.

Need More Help?

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    Scientific Reference:

  • Smith, C. F., Williamson, D. A., Bray, G. A., & Ryan, D. H. (1999). Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes. Appetite, 32(3), 295-305. URL

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