You always want what you can’t have, right? Knowing something is off limits makes you only want it so much more. So, what would happen if you kept having the things you wanted in moderation? It would just become normal, right? Those things would no longer be put on such a pedestal and therefore you wouldn’t want them as much. This same concept goes for food. Having that sweet treat or that savoury snack little and often would ease into the norm and eventually you would move away from having so much of an emotional attachment to it.
WHAT IS FLEXIBLE DIETING?
Now, people misconstrue flexible dieting as eat what you want, when you want. This is not the case at all. In a nutshell, flexible dieting is sticking to your macros and/or calories but including foods that some may consider non ‘dieting foods’ eg a chocolate bar or a digestive biscuit but including them in your calorie intake. Guys, you need to remember, a calorie is a calorie. So as long as the majority of your meals are well balanced and healthy with enough protein and fibre, and being rich in vegetables, there is nothing wrong with keeping chocolate in your fat loss diet if it means you are more likely to adhere to that diet. Why do people fail diets in the first place? I believe it is about the lack of control that many individuals have especially when it comes to practising moderation and therefore people eliminate so many foods, heightening their cravings for them that they are then left wondering why when they ‘come off’ a diet they go crazy and overeat on those foods they missed for so long. I truly believe if people practised this exact habit of moderation of foods that they know they could easily binge on, it could end the cycle of ‘on a diet, off a diet, will start on Monday’ attitude.
No, I didn’t invent this idea of flexible dieting but using this approach with all my clients and having done it myself, I have found they have a better success rate with adherence to diet. If you don’t already follow Layne Norton and his wife Holly Baxter then do so now. Norton has a wealth of knowledge on this and everything else related to food, dieting and training and most importantly, backs everything up with science, having a PhD. Flexible dieting, I believe works the best because it is the closest thing to a long- term habit, meaning you’re more likely to keep a positive and healthy mindset and sustain a good relationship with food. Therefore, having this normality moves away from extremes of having a list of ‘good’ and ‘bad’ foods in your head and consistency is the only thing that determines the success rate of any goal.
Another reason why I think it works so well is that it enables you to adapt your healthy eating to your lifestyle. For example, you can still go out to eat whilst still being aware of your calorie intake and being aware of the food choices you make. Where other diets class some foods as ‘syns’ or encourage you to eliminate certain food groups eg carbs, you can still engage in social situations with flexible dieting and enjoy yourself, knowing that no type of food is off limits. It really comes down to the choices you make and having some awareness of calorie intake.
Don’t get me wrong, flexible dieting may not work with everyone but using this approach, if it fits your calories, why not eat a couple of biscuits? If it fits your macros, keep a KitKat in there…but only if the rest of your meals are nicely balanced. You’ve heard of the 80/20 rule right? Eating 80% nutritious whole foods, 20% foods that are your favourite treat but as long as it fits your calories. Long term fat loss eg 16 weeks and over, you do have to maintain a certain level of normality. No one wants to feel like they’re on a diet their whole life. My eyes brighten up and I smile the biggest smile when clients tell me they cannot believe their weight is dropping but they feel they aren’t even on a diet and can still go out to eat and save room for it, or keep chocolate as a snack in their diet. That’s when you know eating habits have become a lifestyle and their mindset has completely transformed.
So, give it a go. For 1 week, tell yourself I will stay within my calorie intake but will experiment with including that 1 chocolate bar, that 1 packet of crisps or 1 glass of wine and just see what happens. Then, if you manage it for 1 week, increase it to 2, then 3 weeks, then 1 month. I think after a month of incorporating lifestyle habits does it become easier down the line. More than a few months of this, presto, you’ve turned it into a lifestyle. Just be aware though, you need to know, understand and track your calorie intake. My Fitness Pal is the best app, I use it myself as do all my clients, so give it a go. It would be very interesting for you to start off by tracking your food for one week, whilst still eating your ‘normal’ foods just to see what your actual daily intake is-you may be surprised!
ONE LAST BIT(E) OF ADVICE:
Just take heed though, if you know there are certain foods you can’t have in your house because you know you can’t control yourself with having 1 (especially if you are in a fat loss phase and you know there are certain foods that trigger you and lead to an overeating session), then be mindful of that. But practice this process. Remember, only YOU are in control of your eating habits. DON’T let your emotions trigger or determine bad eating behaviours.
