You can lose weight and still eat pizza or ice cream now and then. Really. That is how flexible dieting works. You keep your results, and you stop punishing yourself with constant bans.
Short answer: Flexible dieting means you look at the whole day, mainly at calories and protein, and not at "allowed" and "forbidden" foods. If you fit your numbers, no single meal throws you off, so you can lose weight and still have pizza or ice cream now and then.
The principle is simple
You do not split foods into "allowed" and "forbidden". You look at the whole day, mainly at calories and protein. If you fit your numbers, no single meal throws you off. It is also known as IIFYM, short for "If It Fits Your Macros". Macros are protein, carbs and fat.
Why it works better than bans
- You can stick with it. What you do not ban, you crave less, and you do not overeat on it.
- No feeling of failure. One dessert is part of the plan.
- It works in real life. A party, a restaurant, a visit: you handle all of them calmly.
How to do it smartly
Flexible still needs a solid base. Most of your food should be good quality:
- Enough protein in every meal (fullness and muscle).
- Lots of vegetables and fibre for volume and digestion.
- Then some room for what you enjoy, say 10 to 20% of your calories.
This is called the "80/20" rule: 80% nutritious base, 20% enjoyment. That is how you stay in shape and keep your peace of mind.
Who it is for
Anyone who is fed up with all-or-nothing diets. If you already lost weight once and gained it back because you could not keep it up, this is the way to a result that finally stays.
Frequently asked questions
What does IIFYM mean?
If It Fits Your Macros. It is the English name for flexible dieting: if a food fits your numbers for protein, carbs and fat, you can eat it.
What is the 80/20 rule?
80% of your food is a nutritious base: enough protein in every meal and lots of vegetables and fibre. The other 20%, say 10 to 20% of your calories, is room for what you enjoy.
Why does flexible dieting work better than bans?
You can stick with it. What you do not ban, you crave less and do not overeat on. One dessert is not a broken diet, it is planned in, and you handle a party, a restaurant or a visit calmly.
Does flexible dieting mean I can eat only sweets?
No. Most of your food should still be a good quality base, with enough protein, vegetables and fibre. Sweets and other favourites go into the 10 to 20% of room that is left.
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1) This article comes from my coaching practice and cites no studies of its own. Research on rigid versus flexible control of eating is listed in the sources of the article "Weekend overeating" on this site.
Martin Barna
Online nutrition and fitness coach. Since 2013 I have helped 600+ people lose fat and keep the result. Science, not crash diets.
Apply for coachingThis article is for information only. It is not medical advice. If you have a health condition, talk to your doctor.