For decades, we’ve been conditioned to believe there are good and bad foods when it comes to losing fat.
Advice like: avoid ice cream, hamburgers, fat meat, French fries, high fructose corn syrup, cookies, etc.
All these foods got the “bad food” label. But what if I told you that you can reach your fitness goals by eating anything you want?
What if I told you I’ve reached the following physique by including sweets, fast-food, and alcohol into my diet:
Let me tell you how I did it…
I first heard about flexible dieting when I was frequently surfing bodybuilding forums and reading fat loss books. I was obsessed with the idea of simplifying my dieting, and making it better. Over the course of 7 years, I’ve heard about multiple terms attributed to this style of eating:
- If it fits your macros
- Flexible Dieting
- Macro Dieting
Don’t stress over terminologies. Ultimately, they are the same thing.
If you want to make your eating habits as flexible as possible, this will be the one and only guide to flexible dieting you’ll ever need.
Also, being flexible also means taking action to what you read. So after you read this guide, I want you to apply everything and create habits that will make your dieting more flexible.
Today you’ll discover the following:
- How to make your fat loss as flexible as possible
- Why you should use flexible dieting to reach a lean body
- A step-by-step guide to apply the if it fits your macros concept
- The ups and downs to using flexible dieting for your lifestyle
- The If it fits your lifestyle concept
What Is Flexible Dieting (If It Fits Your Macros)
The first thing you have to understand is that this dieting approach is not a “diet” per se. It’s mostly a dieting strategy. A way of eating with the main goal of helping you get over a day of eating, easier.
IIFYM flexible dieting is a strategy of eating that allows you to pretty much eat any kind of foods you want, and reach your fitness goals (as long as you follow some simple rules – I’ll talk about these rules a bit later).
It’s a dieting concept that’s similar to my IF IT FITS YOUR LIFESTYLE method (I’ll write about it in the upcoming articles)
Basically, as long as you eat foods that fit into your target caloric intake for the day, you should be fine.
And for this simple fact, IIFYM diet can be summarized as a macro dieting approach.
Everything about this diet screams about personal lifestyle preference:
- You can eat whatever you want
- You can eat whenever you want
- You can eat in how many meals you want
- You can’t go over your target caloric intake
Why You Should Try Flexible Dieting/IIFYM
The main reason why I recommend the IIFYM macro dieting is because it can do wonders for people that are accustomed to rigid dieting approaches.
You know… following diets that only make you eat this or that, and avoid certain foods or combinations of.
From my personal experience, this eating style is the best way to EXPERIENCE flexibility. To experience the simplicity and easiness to lose fat by eating anything you want.
Most diets fail from the following reasons:
- They are too restrictive for your own lifestyle
- They are unsustainable long term
- They make you feel pressured psychologically wise
- They encourage restriction and set you up for binge eating
- They encourage the all-in or nothing mindset
When you want to lose fat and get a lean body, you should aim to take small steps and progress, and not follow the “PERFECT” plan. There’s no perfection when you want to lose fat. Perfection leads to rigidity. Rigidity leads to unsustainability. Unsustainability leads to binge eating. Binge eating leads to weight regain.
See how they all follow a path?
Why You Can Have Better Results With Less Rigidity
There are countless examples of people that have successfully lost weight but because they followed a rigid fat loss diet, they regained all their weight back.
And from my experience and what I’ve seen, more than 90% of people that lose fat, regain their weight back. And some of them gain even more than what they lost.
The main reason why this happens is because most diets are unsustainable long term. Here’s the plan truth:
The Step-By-Step GETFITMINDSET Way To Flexible Dieting
- Determine Your Daily Necessary Caloric Intake For Weight Loss (with my flexible dieting calculator)
What determines if you gain or lose fat is the good old calories in vs calories out equation. As long as you are creating a caloric deficit, you will lose weight. There’s nothing to change this.
Without going into complicated formulas for finding out your caloric deficit, I took my time to make a calculator that does this for you:
- Split that caloric intake in your preferred meals/day
- You want to eat 3 meals a day? No problem.
- You want to eat 6 meals a day? No problem
- You don’t have time to cook your breakfast? No problem
- You want to eat just 2 big meals today? No problem
Let’s say you have to eat 2000 calories today. You can split them in 3 meals if that’s a good fit for your lifestyle. Here’s an example of a flexible dieting meal plan:
- Meal 1: 666 calories
- Meal 2: 666 calories
- Meal 3: 666 calories
You can do the same with 4,5 or 6 meals a day. Whatever works best for you, go after it.
- OPTIONAL: Set Your Flexible Dieting Macros
My own way of doing this is simple:
- If you enjoy eating foods that are higher in fats like cheese, fried foods, certain high fat sweets, lower your carbs
- If you enjoy eating carb based foods like rice, potatoes, sweets, pasts, lower your fat intake
- Keep your protein intake high at all times – don’t sacrifice protein for fats or carbs
Here’s a sample macro dieting plan for beginners. For a 200 lb sedentary guy. Using the calculator above, I know he has to eat 2080 calories per day to lose fat. Here’s how she could split those calories into 4 easy macro meal recipes:
- Meal 1 – 50g/10g/20g
- Meal 2 – 50g/55g/23g
- Meal 3 – 30g/60g/15g
- Meal 4 – 70g/40g/12g
Total: 2010 Calories, 200g Protein, 165g Carbs, 70g Fats
You might notice that I don’t eat junk food. It’s a personal preference to base my diet on clean foods 80% of the time.
- Get your measurement tools
There’s a saying: “You can’t manage what you don’t measure”. And for this eating approach to work, you’ll have to count your calories daily and see how much you eat.
- Digital scale
- Measurement cups
- Use A Tracking App/Spreadsheet
I usually use an excel spreadsheet with my clients because I want them to track their weekly setup. There are pros and cons to most online tracking tools but the easiest one I’ve found to use is myfitnesspall. You can get it here: https://www.myfitnesspal.com/
- Stop When You Reach Your Target Caloric Intake
This takes a bit of practice at first. If you are doing this for the first time, I suggest you to plan at least 1 meal in advance so you can check out what will be the caloric intake after you eat it.
Then plan the next meal, and so on. This way, you will know when you have to stop and not go overboard.
IIFYM Is Not For Everyone!
There are many people lifting the if it fits your macros diet into heaven as being perfect for anybody just because it “allows” you to eat whatever you want. Don’t let yourself fooled by this statement.
If it fits your macros can backfire on you for the following 3 reasons:
- It can encourage junk food consumption – ever seen a picture on Instagram, snapchat, or facebook with cakes, “protein cookies”, poptarts, and other so called #p*rnfoods? Chances are you’ve seen them tagged with #flexibledieting. There are people that use #flexibledieting as a means to justify their eating behavior. That’s not what this diet is all about. The main idea is to consume as least processed foods as possible. Not the opposite.
- It can encourage BAD eating habits – as with the previous reason, IIFYM approach can actually make other people form bad eating habits. If you think about it, it’s the same as washing your teeth. If you do it every day, you’ll eventually form the habit of doing it automatically. And some people rehearse eating junk food every day with this justification without realizing they are actually forming bad eating habits. Habits that will make them fail their diet eventually
- It can encourage binge eating – Whaaatt? I know I’ve said rigid dieting can encourage binge eating. But IIFYM can do that too. Having an unrestricting mindset is good. But when you are at a social event, party, holiday, or in the comfort of your own home surrounded by foods you crave, this might become an issue. I myself have binged a few times when I used this type of approach. Be careful with the lack of “restriction”. It’s all about the food choices you make.
Wrapping It Up
Flexible dieting for fat loss can work for you or against you. It all depends on your current lifestyle.
I am not the guy to tell you it’s the be all end all to losing fat, gaining muscle, and getting shredded. That’s false hope.
But you can at least try it for a few days and see how it works for you.
Of course, having a diet, training plan and having somebody to keep you accountable and help you adjust along the way is way better for long term success.
If it fits your macros flexible dieting will only work for a certain period of time or until your willpower will go down with time.
If you want to get in touch with me, schedule a FREE call, and let’s talk how I can help you get a lean body (I walk the talk). If we don’t end up working together, then no worries because at least you’ll be getting some practical info you can use right away to apply to your body transformation road.