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How Does Flexible Dieting Actually Work?
Talk to your doctor before beginning a flexible diet. Although plenty of dietitians endorse the concept of flexible dieting, you still want to make sure it’s safe and healthy in your case. Keeping your weight loss to 1-2 pounds per week is usually the best approach. And bear in mind that staying active through regular exercise matters for good health.

When you follow a flexible diet, you focus on macronutrients. Macros are the nutrients your body requires in large amounts.

Macronutrients come in three forms: protein, carbohydrates, and fats. Proteins rebuild and repair the tissues in your body. Carbs supply you with energy. Fats help you stay full and absorb micronutrients such as vitamins. You need all three in balance.

If you eat too much from one category, such as carbs, you may put on weight. When all three are balanced, you get fewer cravings, are less likely to overeat, and may shed pounds.

The heart of flexible dieting is grasping that everything you eat counts as a protein, a carbohydrate, or a fat. These go by the name of macronutrients, or “macros.”

Each day you get a set number of macros, determined by factors such as your height, weight, activity level, and how much weight you’re aiming to lose. Whatever you eat or drink gets taken away from these numbers. This process is known as “counting your macros.”

Flexible dieting is very popular at the moment, but it isn’t really a new idea. It’s a lot like the idea of eating well most of the time while still enjoying treats such as a piece of cake or a cocktail in moderation. It’s an approach that many nutritionists endorse.

How Do I Begin Flexible Dieting?

Calculating your macros is the first step in flexible dieting.

After that, you keep track of everything you eat each day.

To back up your macros and make a flexible diet simple to stick with, aim to keep a range of healthy foods on hand.

How to Work Out Macros

When you follow flexible dieting, your macro split — meaning how many carbs, proteins, and fats you need — is tailored to your own specific needs.

The U.S. Department of Agriculture (USDA) typically advises:

• Carbs: 45%-65%
• Protein: 10%-35%
• Fat: 20%-35%

As you can tell, these ranges are fairly broad. That’s because each person has different requirements. The macros recommended for each individual will vary.

The simplest way to figure out how many macros you need is to use an online macro calculator, such as Healthy Eater’s Macro Calculator.

You can also consult your doctor or a nutritionist. They will review your medical history and goals to build a plan that you are most likely to stick with.

How to Track Your Macros

The simplest and most effective way to track your macros is by using an app such as MyFitnessPal or Lose It on your phone or computer.

Each morning, you begin with a total amount of macros for the day. Whenever you eat or drink something, you subtract it from your totals.

Each time you enter what you eat or drink into the app, you can see how many macros you’ve consumed and how many remain for the day. This helps you reach your daily target.

Keep in mind that being 100% precise is nearly impossible. You might be a few grams over or under, and that’s fine. Try to stay as close to your macro goals as you can.

As you keep doing this, you may begin to recall how many macros are in the typical foods and drinks you have. With practice, you might be able to track your macros without a calculator.

Flexible Dieting Foods

Just pick mostly healthy options from each category of carbs, proteins, and fats, and limit how many less-healthy foods you eat. Some foods can help you stay healthy, feel full for longer, and help you lose weight and keep it off.

Foods Allowed on Flexible Dieting

Any food that fits into your macros is fine. No food is off-limits.

Carbohydrates

Although a flexible diet permits every kind of carb, some carbs are better than others at keeping hunger at bay. Opt for carbs that contain little added sugar and plenty of fiber, since these can help you feel full and eat less.

Consider healthy carbs like:

• Beans
• Fruits
• Legumes
• Low-fat dairy
• Vegetables
• Whole grains

Proteins

A flexible diet allows you to eat any protein, though some options are healthier than others.

Pick healthy proteins such as:

• Chicken
• Eggs
• Fish
• Hemp
• Legumes
• Milk
• Soybeans
• Turkey

Fats

Every type of fat is permitted, though opting for healthier fats can help you stay satisfied, reduce cravings, and consume fewer calories.

Try to choose fats such as:

• Avocado
• Coconut
• Nuts
• Olive oil
• Seeds

Foods to Steer Clear of on Flexible Dieting

Although no food is strictly forbidden, focusing mainly on nutritious, whole foods may lead to better results.

Proteins

You don’t need to eliminate any particular proteins, but some are healthier than others. Make an effort to choose healthier proteins over processed ones.

Try to limit your intake of items such as:

• Processed cheeses
• Lunch meats
• Bacon
• Sausages
• Hot dogs

Fats

Opting for healthy fats such as avocado and nuts can help you feel full and eat less.

Cut back on less healthy fats, including:

• Baked goods
• Meats high in fat
• Foods prepared with plenty of grease or oil
• Fried items

High Amounts of Sugar

Make an effort to check nutrition labels. Choose foods that provide more grams of protein than sugar in each serving. For instance, two yogurt brands might both contain 15 grams of protein. However, one could have 6 grams of sugar, while the other has 21 grams.

Seek out foods that contain 8 grams of sugar or fewer per serving. Foods rich in sugar and low in protein and fiber may be digested more quickly. This can lead to more cravings and greater hunger, making weight loss more difficult.

Pros and Cons of Flexible Dieting

All diets come with pros and cons. Your preferences and lifestyle can influence how effective it is for you. Keep in mind that your results may differ from someone else following the same diet.

Benefits of Flexible Dieting

By following a flexible diet, you may:

• Enjoy better health by consuming the proper balance of macronutrients
• Shed pounds
• Reduce body fat
• Preserve lean muscle mass
• Remain satisfied
• Discover how to choose healthy foods even once you’ve stopped tracking macros

Potential Downsides of Flexible Dieting

If you don’t feel capable of tracking everything you eat and ensuring it fits within your macros, this diet might not suit you.

One downside of this diet is that you might not get the micronutrients your body requires. The flexible diet overlooks vitamins, minerals, phytochemicals, antioxidants, and other nutrients that are essential for good health. You might consume too much of things that aren’t tracked, such as salt, preservatives, and other ingredients.

Experts also note that tracking macros can shift your focus away from your hunger signals. It could keep you from noticing when you’re hungry or full.

Talk to your doctor to find out whether this diet is suitable for you. If you have specific medical conditions or dietary requirements, it may not be a good fit.