The New Rules of Flexible Dieting

Why Flexible Dieting?

What is Flexible Dieting?

The Principles of Flexible Dieting

1: Energy Balance (Calories)

2: Macronutrient Balance (Protein)

3: Eat What You Enjoy (No Food is Off-limits)

The New Rules of Flexible Dieting

1: Focus on Micronutrients and Fiber

2: Leverage Food Palatability

Sweet Potato vs. Pop-Tart

3: Consistency

The Consistency Diet

The Art of Tracking

When do you need to track macros?

  • You are just starting out on your nutrition journey.
  • You are in a fat loss phase. The extra layer of accuracy and consistency will make the process more successful.
  • Occasionally as an audit to make sure you are actually eating what you think you are.
  • If you are not seeing results.

How to Start Tracking Macros

Where to go from here?

  1. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675–90. PMID: 7498104.
  2. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67–77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.



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