Flexible dieting

Flexible dieting lets clients eat foods they enjoy while controlling amounts instead of following rigid food rules.^{1Norton and Baxter, The Complete Reverse Dieting Guide, p. 41.} Helms and colleagues suggest meeting nutrient needs with nourishing foods first, then fitting treats in moderation to improve consistency and long-term success.^{2Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 34.}

Research on flexible and rigid dietary restraint links flexible restraint with greater success at keeping weight off; all-or-nothing thinking separates the two approaches.^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 30.} Helms illustrates the problem with a client who swaps a planned apple for a banana, decides the day is ruined and eats a whole pizza.^{3Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 30.} The NSCA links a “good food, bad food” mindset to poorer relationships with food and body, smaller weight loss and weight regain.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 126.}

In practice

• Use target ranges: Helms calls calories within ±100 kcal “good” and adds a protein target for “better.”^{5Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 250.} His “best” tier keeps all three macronutrients within ±5 to 10 g, reserved for contest prep or making a weight class.^{5Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 250.}
• Let intake balance across the week: clients can move up to 20% of one day’s calories to another day or aim for a 7-day average.^{6Helms et al., The Muscle & Strength Pyramid: Nutrition, 2nd ed., p. 251.}
• Consider another approach if macro tracking becomes obsessive or a client struggles to moderate energy-dense foods.^{1Norton and Baxter, The Complete Reverse Dieting Guide, p. 41.}