Are you looking to get fit and healthy but don’t know where to start? Have you heard about flexible dieting but aren’t sure what it is or how it works? Look no further! In this beginner’s guide, we’ll cover everything you need to know about flexible dieting and how it can help you reach your fitness goals.
What is Flexible Dieting?
Flexible dieting is an approach to eating that focuses on meeting your daily macronutrient and calorie goals while still allowing for flexibility and variety in your food choices. Unlike traditional diets that restrict certain foods or food groups, flexible dieting emphasises balance and moderation. By tracking your food intake and focusing on meeting your nutrient needs, you can achieve your fitness goals while still enjoying the foods you love.
How Does Flexible Dieting Work?
Flexible dieting works by focusing on macronutrients, which are the three main nutrients that provide calories: carbohydrates, proteins, and fats. By tracking your intake of these nutrients and aiming for a specific daily target, you can ensure that you’re meeting your body’s needs for energy, muscle building, and overall health. Flexible dieting also allows for “flexible” calories, which are calories that can be allocated to any food choices that fit within your daily macronutrient and calorie goals.
Getting Started with Flexible Dieting
If you’re new to flexible dieting, the following steps can help you get started:
- Determine your daily calorie needs: Use an online calculator or consult with a nutritionist to determine your daily calorie needs based on your age, gender, height, weight, and activity level.
- Set macronutrient goals: Based on your calorie needs and fitness goals, set targets for your daily intake of carbohydrates, proteins, and fats.
- Track your food intake: Use a food tracking app or journal to log your food intake and make sure you’re meeting your nutrient and calorie goals.
- Allow for flexible calories: Within your daily macronutrient and calorie goals, allow for some “flexible” calories that can be used for indulgences or foods that you enjoy but that aren’t as nutrient-dense.
FITTR has free tools for each of these steps. Check out our BMR calculator, fat percentage calculator, macro calculator tools. They’re very easy to use and are literally the only thing you need to start your fitness journey.
Benefits of Flexible Dieting
Flexible dieting offers several benefits for those looking to improve their health and fitness:
- Greater flexibility and variety in food choices
- Reduced feelings of deprivation or restriction
- Improved adherence and sustainability compared to traditional diets
- More balanced and nutrient-dense diet overall
- Greater awareness of food choices and their impact on overall health and fitness
FAQs
1. Do I have to give up my favourite foods to do flexible dieting?
No! One of the benefits of flexible dieting is that you can still enjoy your favorite foods while meeting your nutrient needs. The key is to focus on balance and moderation, and to make sure that your overall diet is nutrient-dense and varied.
2. Will flexible dieting help me lose weight?
Flexible dieting can be an effective tool for weight loss if you’re able to maintain a calorie deficit over time. However, it’s important to remember that weight loss isn’t the only goal of flexible dieting. By focusing on meeting your nutrient needs and maintaining a balanced diet, you’ll also be improving your overall health and fitness.
3. Is flexible dieting suitable for vegetarians or vegans?
Yes! Flexible dieting can be adapted to any dietary preference or restriction. By focusing on meeting your daily macronutrient and calorie goals, you can tailor your food choices to your individual needs and preferences.
4. Do I need to track my food intake every day?
While tracking your food intake can be helpful for achieving your daily macronutrient and calorie goals, it’s not necessary to track every day if you find it too time-consuming or tedious. However, tracking your food intake for a few days or weeks can help you get a better sense of your current eating habits and how they align with your goals. From there, you can make adjustments as needed to ensure that you’re meeting your nutrient needs and staying on track with your fitness goals.
5. Is flexible dieting suitable for people with specific health conditions?
Flexible dieting can be adapted to accommodate most health conditions or dietary restrictions. However, it’s important to consult with a healthcare professional or registered dietitian to ensure that your individual needs are being met. For example, individuals with diabetes may need to monitor their carbohydrate intake more closely, while those with food allergies or intolerances may need to avoid certain foods altogether.
Final words on Flexible Dieting
Flexible dieting is a simple and effective approach to eating that can help you achieve your health and fitness goals while still enjoying the foods you love. By focusing on balance, variety, and moderation, you can create a sustainable and healthy eating plan that works for you. So what are you waiting for? Give flexible dieting a try and see how it can transform your health and fitness journey!
References
- Kasper AM, et al. (2016) A randomized controlled trial of carbohydrate counting versus flexible dieting in obese adults with type 2 diabetes. Journal of the Academy of Nutrition and Dietetics, 116(2): 222-9.
- Urbain P, et al. (2014) Plant-based diets in overweight/obesity: impact on gut microbiota and glucose metabolism. Frontiers in Nutrition, 1: 1-9.
- Helms ER, et al. (2014) Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1): 20.
