In this video, I’m going to talk about the big question, what is flexible dieting? This whole flexible dieting thing really took off when social media came about more aggressively the last few years, and if you probably heard of flexible dieting, you’ve probably heard of macros or the acronym IIFYM, which is “If it fits your macros.”
First off, I want you to go to flexibledieting.com. We have a lot of information on there explaining what flexible dieting really is, more in-depth, and you can learn a lot more. If you ever want to work with a coach, that’s a great source for you guys to go visit and check out.
Anyway, what are macros? Macros are your protein, carbs, and fats. Protein, carbs, and fats. If you tracked calories before, these are basically like pillars of your calories, so you’re tracking things a little bit more in depth. Imagine your protein comes from … These all come from calories. One gram of protein is equal to four calories. One gram of carb is equal to four calories.
One gram of fat is equal to nine calories. If you break those up, every protein, carb, and fat you eat, multiply that times four, four, or nine. Okay? That’s where your calories come from. If you’re a calorie tracker, you’re eating protein, carbs, and fats. It doesn’t matter what diet you do. You’re always eating protein, carbs, and fats.
These pillars, they come from each macronutrient. Each macro is a macronutrient. That’s the short term, is macro. Macronutrients are … They respond differently to your body. This is why it’s really cool to track each of your macronutrients instead of just overall calories, because you can structure your meals a little bit better and more optimally to you.
Flexible dieting, long-term, is a lot more sustainable, too, which is pretty cool to see, because it changed my life years ago, when I was able to structure my day a lot better and I was able to sustain my results a lot, a lot better. Plus, you can change your body composition quite a bit just from tracking your macros and having the right ratios for your body type. Protein is very important. I’ll actually have another video talking about protein, carbs, and fats individually, but this is just about the macronutrients and flexible dieting itself.
Budgeting Of Food
If you guys have heard “If it fits your macros,” if it fits, think of things as like a budgeting process, like budgeting your money. Okay? You budget your money. You have an allotted amount of money you spend per day or per month. In this case, it would be per day. You’re only given a certain amount of protein, carbs, and fats per day.
You don’t have it throughout the week. It’s per day. Once you use it … Or if you don’t use it, you lose it, and you start over the next day. You don’t want to try and have this bank filled up over time so that you can utilize it and crush a bunch of calories all at once. Think of it like budgeting your money in one day. Okay?
This is kind of the concept that I use with clients a low, where think of it as you get $500 in a day, and you get to spent it as much as you want throughout the day, but you spend it sparingly throughout the day. The money, the $500, is your macronutrients for the day. You spend it throughout the day. You want to have … Let’s say you want to go out to eat with your friends.
Here’s The Fun Part
You want to go out to eat with your friends. I mean, maybe it’s happy hour. You want to go out with your friends after work, have some drinks, maybe some food, and so you want to save a little bit more of that money, or your food, for that meal. You spend a little bit sparingly throughout the day, and then once you hit that meal later in the evening, that’s where you can have a little bit more of the protein, carbs, and fats and stay within your numbers.
Once you spend that $500, or the macronutrients for the day, that’s all you get. Now, if you overspend, or overeat … If you overspend, you’re digging into your savings. If you overeat, you’re putting on more body fat. If you undereat, that’s essentially better, but if you’re under eating or underspending, you’re essentially saving money.
But it goes away the next day. You don’t put it in the savings. Okay? That’s kind of the concept of where it’s at. I know you’re saving money if you don’t eat or don’t spend the money, but you’re not putting it in savings. You need to use it, or you lose it. Okay? That’s kind of the concept of flexible dieting. That’s what’s cool, is where you can essentially eat whatever you want, within reason or within moderation, that fits for your macronutrients.
What happens is for example, let’s say you have a clean food, like, let’s say, oatmeal, and you have a dirty food, or a junk food that’s like, let’s say, maybe a Snickers bar or something, a candy bar. Okay. Let’s say, hypothetically, they both have the same amount of calories, but they have different protein, carbs, and fat ratios. You might think the oatmeal is cleaner, because it’s healthier. It essentially is healthier, but you can only eat so much oatmeal in a day. At least for me, it is. I can only have so much oatmeal every day for the rest of my life. I’d eventually want the Snickers bar. Okay?
This is where it makes it more sustainable. If you can fit this in your day to make it feel like you’re not dieting, it’s not the end of the world. Okay? If you fit it within your protein, carbs, and fats for the day, you can make it work and make it sustainable, which is really cool, because if you eat, let’s say, oatmeal, and you have candy, or let’s say you have pizza, for example.
Do Types of Food Matter?
If you have a certain food you’ll hear a lot of people think, “Oh my God. If I have my cookie, or if I have this candy bar, or if I have this or this, it’s going straight to my ass.” It doesn’t work like that. Your body does not know what kind of foods you’re eating. It only breaks it down from a scientific level of macronutrients, protein, carbs, fats, micronutrients, vitamins, minerals, things like that. It does not know you’re eating a freaking Pop-Tart. It does not know you’re eating ice cream. It does not know you’re eating Snickers. It does not know if you’re eating oatmeal. You can’t determine foods that you’re eating as good or bad.
Yes. There are bad foods. If you have just nothing but soda all day, that’s not a good thing to do. You don’t want to be drinking that all day long, because it can cause detrimental effects long-term. Now, you can have that every once in a while and still reach your goals, your physique goals. This is the cool thing.
If you’re having a certain food that you like, like ice cream, I am a huge fan of ice cream. That’s the whole point. I fit my macronutrients and my protein, carbs, and fats into the day, like my ice cream. I fit my ice cream in. I pair it with protein. I pair it with a fat if I need to add fats, which most ice cream has enough fat in it, I don’t need to add fat.
That’s where you can structure your meals, and I’ll talk about that in another video, structuring your day, but this is the basic concept of macronutrients or flexible dieting or IIFYM and the whole macro thing. What it is, quick rundown, protein, carbs, and fats. Protein is four calories per gram. Carbs are four calories per gram. Fats are nine calories per gram, so you have to be careful.
Don’t just think carbs are bad, because fats actually have over double the calories compared to a protein or carb, so you have to be careful on how much you’re eating. If you have the right amount of ratios for your body type and for your body to lose weight or get shredded or gain muscle, if you have the right ratios, you can get results a lot faster if you have the right ratios for your body.
If you’re just tracking calories, you don’t really know where those things are coming from. Like protein. If you’re lacking protein to help build muscle or to even sustain muscle or keep it, you know, retain your muscle the entire time, protein does help, but the combination of protein and carbs help even more, because it makes them more anabolic in the end. That’s my breakdown for flexible dieting. If you guys have any questions, I would love for you guys to comment below.