FLEXIBLE DIETING FOR LONG TERM, SUSTAINABLE RESULTS
I have had a few questions about 'Macros' aka Flexible Dieting, which is a way of counting macronutirents (carbs, protein & fat) so you have complete control over your diet in order to lose weight, maintain weight or gain lean muscle. While counting macros is not for everyone, it is an effective method if done sensibly and correctly, and is also a great way to learn about nutrition and what is in the foods we eat. Danny Kennedy is an expert in the field of Flexible Dieting for body composition, and has been helping people master it for years.
Hey guys, I’ve been lucky enough to get to share a bit of my knowledge on nutrition and more importantly ‘flexible dieting’ with you today, so first of all I’d like to thank Alex for letting me share this with you, now let’s get to it!
How many people do you know (including yourself) that have taken part in a 8-12 week ‘diet’ and have either seen great results but taken a backwards step once it’s all over or simply given up 4-5 weeks in
Far too many people these days are looking for the quickest way possible to lose weight or gain that bit of extra muscle but in the long term how beneficial actually are these ‘diets’?
Let me start by saying there are NO magic tricks or special potions that will do the work for you, if you want results then it comes down to you and the decisions you make in and out of the gym and/or kitchen.
But it doesn’t have to be as restrictive as you think. The problem with these short-term diets or ‘special’ programs is that 99% of the time we don’t actually learn anything in the process, leaving us lost once it’s over which usually leads to going back to old habits.
The key to long-term success comes down to two things:
After years of trial and error with my nutrition I have found a proven method and most of all a sustainable one that will give you the results you are after while not leaving you restricted and having to miss out on social events.
To put things very basically losing weight comes down to one main thing, being in a calorie deficit. This means our body is burning more energy than it is taking in. Now for those guys wanting to add a bit of lean muscle for the summer all you need to do is reverse the roll. To gain weight you must be in a calorie surplus meaning you are taking in more energy than you are burning. I know you’re probably thinking ‘well how the hell do I know if I’m in a deficit or a surplus?’ Easy, the most accurate way to find out your maintenance calories are is to use this formula to determine your daily energy expenditure to maintain weight (article link here)
The next step is where you start to see the results. You will either put yourself into a calorie deficit (300-500 calories less than your maintenance) or a surplus (300-500 more than your maintenance) depending in your goal. The key now is to consistently reach that calorie goal (or as close as possible) day in day out until progress slows and changes need to be made. Using an app like 'My Fitness Pal' is a great way to track the foods (calories) you eat.
Now this is where it gets fun and unlike any other ‘diet’ you’ve tried before it is EASY to stick to and you won’t be cutting out all of the foods you love! (even the occasional beer/wine).
Sustainability with anything you do is extremely important and that’s why with my nutrition I follow the 90/10 rule. The 90-10 rule is simple, you should be aiming to get 90% of your daily caloric/food intake from nutrient dense wholefoods (lean proteins, complex carbohydrates, fibrous veggies, fruits, healthy fats, dairy etc) whereas that last 10% could use to enjoy some your cravings, whether it be a piece of cake, some ice cream or a beer with dinner. This way you aren’t eliminating something you know you can’t go without all together, but rather strategically fitting it into your daily intake to ensure you stay on track with your goals, while still fulfilling those cravings and simply moving on. The next step to this method is focusing on your 3 macronutrients, (Protein, carbs and fats) which we will cover at a later date!
The thing with restrictive ‘dieting’ is that we all know that eventually we will crack and for most of us those cravings will get worse and worse until we feel the need to eat or drink more than what we would have before jumping on this ‘diet’. So why cut it out? Everything in moderation is what we have all been told from an early age but yet not many people do it?! Give this flexible eating a go and put yourself in either a deficit or a surplus and watch your body change right in front of you even throughout the festivities that are ahead of us for the rest of the year.
For a more in detail look at how ‘flexible dieting’ works and to learn how to count your macros then head over to www.dannykennedyfitness.com and you can sign up to my weekly newsletter to receive your FREE copy of my eBook ‘Beginners guide to flexible dieting’. This book covers EVERYTHING you need to know and I guarantee you will see better results than you ever have before!
About the author:
Danny Kennedy runs an online coaching business and is strength and conditioning coach.
He is a huge advocate for flexible dieting and believes ‘flexibility is the key to sustainability’.
Be sure to check out his social media pages:
Youtube: Danny Kennedy Fitness
Facebook: Danny Kennedy Fitness