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<\/p>\nis flexible dieting the answer to a healthy weight? are you looking for a way to design a nutritional program that is tailored to your body’s unique needs? one that allows you balance and flexibility when it comes to eating and gives you permission to finally ditch the diet mentality.<\/p>\n
if you are tired of starting the same old diet on monday, only to be frustrated, hungry, and disappointed by wednesday, then you’re ready for a major nutritional mindset shift that will produce long-lasting, positive results.<\/p>\n
the flexible dieting lifestyle is a method of eating that focuses on meeting your macronutrients, or your required protein, fat, and carbohydrate intake for the day, all within your individual daily caloric requirements needed for fat loss.<\/p>\n
each macronutrient is assigned a caloric value with carbohydrates and protein having four calories per gram and fat has nine calories per gram. in addition to being aware of daily caloric needs and goals, flexible dieters also track their macros.<\/p>\n
for example: 2000 calories a day could break down into 150g protein, 170g carbohydrate, and 80g of fat. if you tend to eat more carbohydrates, another approach could be 100g protein, 220g carbohydrate and 80g fat.<\/p>\n
known as the \u201canti-diet\u201d in most fitness and nutrition circles, this way of eating takes away the \u201call or nothing\u201d mentality, as well as, the \u201cgood and bad\u201d classification of foods that typically comes with dieting.<\/p>\n
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instead, it teaches you to view food (macronutrients and micronutrients) for what they are\u2014nutrients for your body. other diets can be restrictive, rigid, have complicated rules, and most lack long-term maintenance and sustainability (beyond the first 3-6 months after completion of diet).<\/p>\n
and although there are some exceptions, most of these diets take on a \u201cone-size-fits-all\u201d approach to weight loss.<\/p>\n
the flexible dieting lifestyle, on the other hand, focuses on customizing your daily meals to meet your individual needs, allows for the occasional treat or indulgence, and loosens up the expectations that you will eat \u201cperfect\u201d every day. it also prioritizes sustainable, long-term results over the initial fat loss.<\/p>\n
this method picks up where many other diets leave off: by taking the maintenance phase of many of the restrictive diets and making if the basis of the entire program. and when you consider this way of eating is not necessarily a \u201cdiet,\u201d rather a lifestyle, it\u2019s easy to see how people who struggled with food before adopting flexible dieting, really learn to relax and enjoy eating again.<\/p>\n
this method is best known for its:<\/p>\n
flexible dieting allows users to tailor their food choices, so they fit into their current lifestyle, while still allowing them to meet individual goals.<\/p>\n
it also has a built-in forgiveness system that takes away the guilt if you decide to indulge in your favorite meal. no need to go off your diet to enjoy a treat!<\/p>\n
and, since nothing is off-limits with this way of eating, the feelings of deprivation that often ac2022足球世界杯德国队分组 more traditional diets tend to disappear and instead, are replaced with a newfound freedom and appreciation for eating.<\/p>\n
however, just because you can \u201ceat what you want,\u201d doesn’t mean you should ditch the sound nutritional knowledge of balanced eating. after all, most people can\u2019t get away with choosing junk over healthy meals if their ultimate goal is fat loss.<\/p>\n
the appeal then is the freedom that comes with knowing you aren’t expecting absolute perfection and strictness in your dieting behavior.<\/p>\n
a flexible dieter understands that a single meal outside of their \u201cregular\u201d or normal meals for the day is not going to ruin their diet. if they were at a special event, for example, they would enjoy themselves, eat what is being served (without worrying about whether it is on their diet) and go about their day.<\/p>\n
whereas a person on a very restrictive diet, like the hcg diet<\/a>, may avoid the situation altogether or binge on the special meal and then be derailed from their plan, which consequently starts the downward spiral of bingeing and severe restrictive dieting behavior.<\/p>\n probably the most impressive feature of flexible dieting is that it focuses just as much on maintaining fat loss, as it does on achieving it.<\/p>\n some may even say it focuses more on the maintenance phase. and when you start with the end in mind (or the maintenance phase) it will be easier to create healthy, long-term habits that fit into your everyday life.<\/p>\n for any fat loss diet to work, there must be an imbalance between calorie intake and calorie burning, there needs to be sufficient protein, it should provide some essential fatty acids, and ideally, it should be paired with a fitness plan that includes daily exercise.<\/p>\n individual caloric needs. weight loss requires a deficit in calories. simply put, you must take in less than you expend to lose fat. determining your daily caloric needs based on your height, weight, and level of daily activity is the only way a diet will truly work.<\/p>\n you cannot adhere to a standard 1200 or 1500 calorie per day diet if your individual needs require you to eat at least 2000 calories a day to even survive.<\/p>\n calculate your individual caloric and macronutrient needs and then roughly plan how many meals you want to eat on a \u201ctypical\u201d or average day.<\/p>\n once you have these two components, do your best to spread your macros and calories throughout the number of meals per day. and finally, consider using an online food tracking program or app to help you meet your goals.<\/p>\n the 80\/20 method:<\/strong> another way of approaching flexible dieting is to look at your day from an 80\/20 philosophy<\/a>: 80% of your calories\/meals come from quality, unprocessed, nutrient-dense foods (with the goal to include protein at each meal) and the remaining 20% from foods you choose to indulge in.<\/p>\n macros at each meal:<\/strong> each meal ideally will contain an ample amount of lean protein, a moderate amount of fat, an unlimited amount of vegetables, some fruits, and a moderate amount of concentrated carbohydrates (starches). protein at each meal helps persevere muscle, carbohydrates keep your energy levels up, and adequate fat intake helps with hormone synthesis.<\/p>\n different carbohydrates:<\/strong> complex and simple. additionally, complex carbohydrates can be broken down even further into fibrous (consists of mostly vegetables) and non-fibrous (often referred to as starch-based carbohydrates and found in things like bread and potatoes).<\/p>\n the importance of fiber<\/strong>: both soluble and insoluble. women need 25 grams of fiber per day and men need 38 grams of fiber per day.<\/p>\n some top sources of fiber include:<\/p>\n eat what you want: in moderation.<\/strong> at times, flexible dieting can feel a bit like putting together a puzzle. when you first embark on this way of eating, learning how to enjoy a variety of your favorite foods while fitting them into your daily macros, takes a bit of practice and planning.<\/p>\n however, if you’re looking to feel your best on a daily basis and perform optimally in any fitness or sporting event, then you need to learn how to make quality choices when planning meals (and still allow room for your 20%).<\/p>\n the flexible dieting lifestyle is not an excuse to eat whatever you want, whenever you want. if you approach this method of dieting with the mentality that you can eat junk just as much as you consume nutrient-dense foods, you\u2019ll have trouble hitting your protein, healthy fat, and quality carb macros for the day.<\/p>\n not to mention the lack of micronutrients (vitamins and minerals) in your diet as a result of eating too much processed food.<\/p>\n tracking your daily macros and calories. until you become a master at eyeballing portions and macros, tracking your daily food in an app or using an online program that counts calories and figures macros for you, is the best way to ensure you\u2019re meeting your goals.<\/p>\n with that being said, it\u2019s important to remember that you do not need to hit your macros dead on every single day. after all, this plan is about being flexible and focusing on the long-term results and sustainability of eating foods that taste good and satisfy our body’s needs.<\/p>\n if you\u2019re ready to get healthy, enjoy eating again, and achieve permanent results, then it\u2019s time to consider flexible dieting. and the best part? you can start today.<\/p>\n so, pack up the quick-fix diet books, toss out all the rigid \u201crules,\u201d relax, and work on finding some balance in your life. after all, flexible dieting is a lifestyle change that can lead to optimal health and a sustainable way of eating that lasts a lifetime.<\/p>\n “macronutrients.”\u00a0united states department of agriculture<\/i>. n.p., n.d. web.<\/p>\n vergnaud, anne-claire, teresa norat, traci mouw, dora romaguera, anne m. may, h. bas bueno-de-mesquita, daphne van der a, antonio agudo, nicholas wareham, kay-tee khaw, isabelle romieu, heinz freisling, nadia slimani, florence perquier, marie-christine boutron-ruault, fran\u00e7oise clavel-chapelon, domenico palli, franco berrino, amalia mattiello, rosario tumino, fulvio ricceri, laudina rodr\u00edguez, esther molina-montes, pilar amiano, aurelio barricarte, maria-dolores chirlaque, francesca l. crowe, philippos orfanos, androniki naska, antonia trichopoulou, birgit teucher, rudolf kaaks, heiner boeing, brian buijsse, ingeged johansson, g\u00f6ran hallmans, isabel drake, emily sonestedt, marianne uhre jakobsen, kim overvad, anne tj\u00f8nneland, jytte halkj\u00e6r, guri skeie, tonje braaten, eiliv lund, elio riboli, and petra h. m. peeters. “macronutrient composition of the diet and prospective weight change in participants of the epic-panacea study<\/a>.”\u00a0plos one<\/i>. public library of science, n.d. web.<\/p>\ntips to help you get started<\/h2>\n
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<\/p>\nis the flexible dieting lifestyle for you?<\/h2>\n
references:<\/h3>\n