Flexible dieting. Losing weight while eating fast food. Is it really that simple?!

Author: Svetlana Panchenko - diet consultant, nutritionist, fitness trainer.
2017-10-17

Principles of Flexible Dieting

IIFYM (If it fits your macros - "flexible diet" in the Russian-speaking version) is a dietary concept based on two basic principles.

1. For any of your goals, the caloric intake and the composition of macronutrients (proteins / fats / carbohydrates) are important.

2. All other rules, such as the number of meals or carbohydrates before bedtime, are considered either insignificant or mere rituals.

The diet began to gain popularity in 2014. Its main principles were first voiced by L. McDonald in his book "A Guide to Flexible Dieting."

McDonald emphasizes that most people tend to adopt an "all or nothing" approach, which is doomed to fail from the start. We all live in a society, not in laboratory conditions - there are countless temptations and reasons to violate the diet.

Therefore, flexibility in the approach and perspectives on nutrition allows for achieving greater results. The optimal diet is one that you can comfortably adhere to for a long time. Adhering to a flexible approach is easy because we don’t view nutrition in terms of “correct” and “incorrect”, but rather we form our diet in a way that is convenient for us while still achieving our goals.

Most importantly, a flexible diet allows you to maintain the achieved results without regression, as often happens with low-carb diets. When you reach your set goal, you have two paths: change your diet back to a more balanced one and gain weight or continue on a low-carb and low-calorie diet to maintain the results. However, the longer you remain on such a diet, the bigger hormonal issues you will face, especially for women (amenorrhea, hypothyroidism, hair loss). I encountered these issues myself and can speak from a practical perspective. It was precisely after facing such consequences that I decided to thoroughly study the topic of flexible dieting.

How to Calculate Your Energy Expenditure?

The flexible diet is based on energy balance. A caloric surplus means gaining weight, a deficit means losing weight, and neither means maintaining weight.

If caloric intake is clear, the expenditure consists of two components: basal metabolic rate (BMR) and daily activity.

Basal Metabolism - energy expenditure that your body produces at rest (breathing, heat exchange, digestion, etc.).

Daily Activity - a purely individual indicator that consists of training activity and non-training activity (walking, physical work or its absence).

Target Macros (calories and macronutrients) are calculated individually based on your expenditures and anthropometric parameters (height, weight). Calculator for calculating daily energy expenditure.

Pros of Flexible Dieting

1. First and foremost, it is a balanced diet with an adequate amount of fats and carbohydrates. This means that muscle mass is preserved, and hormonal balance is maintained.

2. There are no forbidden or mandatory foods. You do not categorize foods as "bad" or "good." However, I recommend allocating no more than 20% of your daily intake to "free" calories, so your body receives enough vitamins and minerals. "Free" calories refer to the portion of your daily intake that you can spend on your favorite foods or alcohol.

3. You do not demonize carbohydrates and can eat them even before bed, including simple carbs, as long as you stay within your macros (norm of calories and macronutrients).

4. You significantly reduce the likelihood of binges because you are essentially unrestricted in your food choices, eliminating the "forbidden fruit" effect.

5. Flexible dieting is suitable for any of your goals (weight loss, muscle gain, maintenance).

Cons of Flexible Dieting

1. You will need to weigh your foods, count calories (use this calculator), and monitor your macronutrient ratios. This is because people tend to either underestimate or overestimate their portion sizes involuntarily. And yes, if you thought that this approach means "eat fast food and cakes and you will look great," that is not the case. It is practically impossible to balance your diet while solely consuming junk food.

Is Flexible Dieting Suitable for Athletes?

Lyle McDonald, Lane Norton, Eric Helms, Brad Schoenfeld, Alan Aragon, James Krieger—all of them popularize the flexible approach in the West. They have either been professional athletes in the past or continue their athletic careers now, possessing academic degrees.

In conclusion: flexible dieting is suitable for all athletic goals and shows good results, both in professional athletes and beginners.

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