EMBRACING THE FREEDOM OF FLEXIBLE NUTRITION
I would guess that if you’re reading this, there’s a decent chance that your social media platforms are saturated with all sorts of diets and buzzwords – protocols with flashy names like “clean eating,” “low carb,” or “sugar-free” or huge followings like “paleo,” “keto,” and “Whole30”. Outside of their sometimes cult-like followings, these fad diets have something else in common: they each involve a certain level of restriction.
Whether these diets involve cutting out entire food groups or limiting your intake to a specific list of foods, for some, these methods work for a little while…until they don’t, and in the aftermath of the diet finishing or month-long challenge coming to an end, you’re often back to where to began, and sometimes you’ve even taken a couple of steps back from your starting line.
If you are interested in a world where cookies, pizza, and Cheez-Its have a place, and developing a mindset where enjoying dinner out with friends isn’t going to derail progress toward your goals, Flexible Nutrition (sometimes referred to as Flexible Dieting) may be something to consider.
What is Flexible Nutrition?
Flexible Nutrition involves monitoring your macro (macro = macronutrients = proteins, carbs, and fats) intake in order to meet your goals, but shouldn’t feel like you are “on a diet.” It’s not black and white and there is a lot of room for, well, flexibility. Rather than fixating on strict meal plans, the focus is on hitting your daily macro goals, where all foods can (and deserve) a place. It's not about restriction and also not a free-for-all; it's about making choices that align with your overall nutritional needs. Your needs can be met with ice cream or a protein shake, a hearty salad or crispy fries – all, of course, in moderation, and with an eye on the big picture of your nutrition at large.
What are the benefits of Flexible Nutrition?
There are no “good” or “bad” foods. Aside from food not having morals or values, giving food labels like “good” and “bad” perpetuates the idea that if you are eating a “bad” food then you might be a “bad” person.
You can enjoy your favorite foods in moderation. Want a cheeseburger? Great! Craving stir fry? Dig in! Looking to satisfy your sweet tooth? Go for it! The more you restrict yourself from the foods you love, the more it will lead to thinking about them, which so often leads to caving in and losing control over the rigid structure you have created. Flexible Nutrition allows you to enjoy your favorite foods while fitting them into your goals.
It’s not another quick fix, but instead a balanced, sustainable lifestyle. Tracking every macro you consume is not a forever-habit, just one to have in place in order to build the skill set you need to be mindful and aware of your protein, carbohydrate, and fat intake in relation to your goal.
Where to start?
Start simple. Creating habits like drinking at least 80 oz of water a day, including a protein component of every meal, and reading nutritional labels to understand the ratio of macronutrients inside are great first steps!
Seek balance. Strive for a well-rounded diet that includes a mix of lean proteins (to support your muscles), healthy fats (to keep your hormones happy), and carbohydrates (to supply you with energy). Your body will thank you for the variety.
Have a plan, but be flexible. While it can be helpful to have a rough plan for your meals, don't stress if things don't go exactly as expected. Life happens, and so does that spontaneous pizza night with friends.
Listen to your body. Pay attention to hunger and fullness cues. Remember, flexibility isn't an excuse to ignore your body's signals.
Begin tracking. When you are ready, download a tracking app like Cronometer (my favorite) or MyFitnessPal.
If you are struggling to adhere to a “diet,” find yourself committing to “challenge” after “challenge” to reach your goals, or feel like you have to fit your lifestyle around food, Flexible Nutrition is an approach for you to consider. By tracking macronutrients to ensure that you’re eating right to meet your specific goals, you’ll be able to create the diet that’s right for you and your needs. This approach allows you to continue enjoying many of the foods you love, contributing significantly to the sustained success of your nutritional plan. Start with simple goals – the lofty ones will have a time and place, and the ones that sound “boring” are a great place to start. These small first steps will lay an amazing foundation toward long-term goals.
Has the pursuit of perfectionism led you to a hamster wheel that you are looking to leave behind? Tell me about it in the comments below! If you are interested in support to incorporate Flexible Nutrition into your life, check out the group coaching or 1:1 coaching available at Front Porch Nutrition.
