Most people that contact me wanting to learn flexible dieting say the biggest thing putting them off is feeling overwhelmed. Rightly so. It is completely normal to feel this way, especially if you are used to “bro diets” or eating only a small variety of foods. This restrictive method of eating creates a sense of fear when eating foods that aren’t on your usual list of “safe” or “clean” foods. The thought of eating something overly processed or “bad” seems both illogical and daunting.
The biggest two tips I can give people beginning to learn flexible dieting is to lose the idea of perfection when it comes to hitting numbers, and to start out small, making changes from say sweet potato to rice, or chicken to kangaroo. Simply swap foods you are used to eating for other foods you feel are “safe” which keeps anxiety surrounding food down and begins the process of adding more variety and learning how to switch out foods and track.
Below is a list of tips I find helpful when beginning to switch to a flexible style of dieting. It may seem hard in the beginning, but once learnt, it is not only fast and easy, but it is FREEING. It is the single best feeling, as adults shouldn't fear food and be able to achieve their physique goals also.
When beginning, plan the entire day out the night before. Then as you progress, plan the main meals, and be more flexible with snacks or say post workout. Small steps.
Keep it simple in the beginning. To avoid feeling overwhelmed and giving up, stick to the basics.
The most important things to hit are your calories, fibre and protein. This ensures your current goal (deficit/maintenance/growth) is achieved, you're in a positive nitrogen balance eating adequate protein, and by consuming enough fibre you ensure you are eating a variety of micronutrients and not just processed carbs. Fats and carbs come into play in regards to tweaking performance and composition, but are meaningless when the first three aren't adhered to.
Get into the habit of tracking everything that entered your gob. You cant fool your body. #sciencebitch. Also enter foods as you eat them so you don't forget.
Create 2 or 3 of each meal that you enjoy so you can enter them simply to begin with. Leave the creative recipes for when you are confident in tracking.
BE PATIENT. Like anything new, it takes time, errors and work to learn a new lifestyle and rewire your brain from everything you have previously done.
Aim for progress, not perfection. Aim to be within a certain amount either side of each macro, and don't try to be bang on every day. Within a window of macros is fine.
Try to keep carbs around training and keep post workout lower in fat and fibre for faster absorption.
Meal frequency isn't a massive thing, but spiking blood levels of amino by consuming protein 3 or 4x a day is more effective than 1 or 2 massive meals. Again, this means jackshit if you aren't hitting your macros or calories to begin with.
If you have a fair amount of carbs, as long as you are hitting your fibre targets, lollies, sugary treats and cereals are FINE (unless you have an underlying medical issue like diabetes)
Don't
Make sure you are eating veggies. Don't be lazy and use fibre supps or protein bars loaded with sugar alcohols.
Keep staple foods on hand. Bro foods. Oats, chicken, fish, meats, potatoes, rice, eggs , etc. Rotate your sources.
Pre cook and freeze a few favourite meals. Pre cook batches of say chicken or potatoes if you're busy and cant cook each meal as you go. You still need to be prepared.
Use low calorie condiment and spices to add flavour without adding calories. Be aware of their sodium content though.
Read labels. Look per 100g and make sure that what you're eating is the correct serving amount. Also check that when scanning barcodes that they come up correct.
Food isn't good or bad, it simply takes you closer to, or further away from your goals.
Find ways to fit in foods you love. If they are calorie dense, eat more filling, boring lower carb and fat sources for other meals.
Remember this is a LIFESTYLE. We aren't aiming to be perfect, consistency and patience while you are learning is KEY.
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