01
Nov
2019
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Flexible Dieting For Fat Loss

Flexible Dieting What Is It? And How it Could Work For You.

Flexible dieting is an approach that doesn’t adhere to the idea you have to eat more of one thing and not the other or cut out any specific food groups. For example: A high protein and low carb diet or high carb low fats or only health foods and no junk.

It’s a simple idea that you can eat what you like as long as this fits into a set calorie and macro  amount. In really basic terms, in order to lose weight you have to be in a calorie deficit. Whether you are in a calorie deficit by eating healthy  or un healthy foods as long as you are hitting your calorie and macronutrient goals you should still lose weight.

Flexible Dieting For Fat Loss – How does it Work?

Let’s face it your body  is simply breaking down the food you consume and processing the macronutrients – healthy or not. You could be eating a super healthy diet rich in nutrients but if your goal is to drop body fat then over consumption of those foods will still sabotage weight loss.

I am not saying this is the most effective way to drop body fat BUT it may be the most effective approach for someone who really struggles to do without their favourite foods. If you are the type of person that easily succumbs to temptation then accounting for this in your daily or weekly food plan might mean the difference between success and failure.

The Pro’s Of Flexible Dieting For Fat Loss

Many diets fail because people struggle to maintain them over a long period of time. Flexible dieting is an approach where you don’t have to cut your favourite foods out entirely but can work them into your diet plan. So basically you can have your cake and eat it!

Tracking Your Macros Is Effective

As mentioned earlier the basic principle of weight loss is calories in vs calories out. Yes I believe there are some exceptions to this rule such as hormone imbalance BUT for the majority of us this rule applies. By tracking everything you eat and planning ahead to incorporate healthy and unhealthy foods keeps you motivated and is a methodical approach to dropping body fat making it incredibly effective.

How To Get Started On A Flexible Diet Plan.

SET CALORIE TARGETS

First you will need to count how many calories a day you need to consume for your goal. This needs to take into consideration your daily/weekly activity levels, age, height, current and target weight.

To do this the easy way, use an online calorie calculator such as this one >> CALORIE CALCULATOR

SET MACRO TARGETS

After you have calculated your daily calorie intake you will need to set your macronutrient targets. These are Carbohydrates, Fats and Proteins. The ratio of macronutrients you choose will depend on several different things. How quickly do you want to lose weight, what types of foods are you going to be consuming regularly, are you a carb sensitive person or do you like to eat a high fat diet.

OTHER CONSIDERATIONS

Activity levels also need to be considered. If you are highly active or doing a lot of intensive activity you may benefit from a higher carbohydrate ratio. Don’t feel like you need to stick to one macro ratio if after 10-14 days you don’t feel it is working for you. You can play around here. The main aspect of flexible dieting for fat loss is that you maintain your macros within your calorie goal.

You can use the above link to calculate your macro’s. This will appear after you have filled the initial form out and you will be given some different options to choose from.

YES, some macro ratios are better for certain goals BUT we are talking about flexible dieting here SO keep it flexible. Make sure you will be able to maintain your calorie and macro goals while enjoying the foods you love.

Personally I think the flexible dieting approach can be very successful, my top tip would be to strike a balance of healthy options vs the less healthy foods you love. This approach for me is a sustainable and healthy way to eat. Use the 80/20 rule, 80% healthy foods and 20% the foods we like to have as a treat.

If you would like help using a calorie and macro counted nutrition plan my 28 Day Meal Plan Guide helps take all the guess work out of your daily and weekly nutrition goals. Including weekly shopping lists and easy to follow recipes plus my guide on how to meal prep like a pro, you really can’t go wrong. Contact me to see how my meal guides can help you with your goals today. emily@emfitness.co.uk

For foodie inspiration check out my 7 day healthy eating menu OR my homemade protein flapjack recipe.

 

 

 

 

 

 

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Em Fitness - Personal Trainer in Brighton and Hove

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