Flexible Dieting 101
I’m a flexible dieter and I love it.
But what does that even mean? I’m sure you heard, “If it fits your macros”. (IIFYM) Well, consider yourself a flex diet queen/king if you are counting macronutrients (macros) instead of calories. This method gives you the freedom to fill your day with specific food items based on your goals. Which is why I love it so much–I love the freedom of choice.
In this flexible diet method, the macros you pay most attention to are proteins, fats, and carbohydrates. Planning and tracking three numbers instead of an overall calorie intake may sound annoying, but to me its not.
Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macros (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
Here’s how to start:
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.
> You can use this link to calculate step 1 and step 2
Step 3: Track your food intake and try to meet your TDEE and macro limits each day. Helpful worksheet on it’s way–stay posted!
Here’s the breakdown:
Macros make up the majority of our diets. 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
Pretty easy, right? But how do you know what you’re exactly getting each day? Do a Google search for the foods you have and understand the macro count for each. It will become easier as time goes on especially when you’re out at a restaurant trying to figure out what would be the best choice to fit your diet. Keep a number count handy so that you can reference it when needed. Calculate your diet the day/week before so you know ahead of time that you’re meeting your goals.
This diet to me ensures sanity. It feeds cravings, and yet keeps you on track with your goals. Think Beyond Average with diets that restrict you and your choices. Control your diet based on what you want!