Flexible Dieting Is Bad
And this is why I strongly advise against it
A few years ago, I came across a fitness influencer and trainer who, in addition to sharing regular training and fitness content, also posted videos of himself eating junk food, sweets, cookies, and similar items, claiming that this was part of his diet.
The first time I saw that, I was very shocked and couldn’t believe that someone dedicated to fitness would promote such unhealthy eating habits.
Soon enough, I learned that this was part of a nutritional approach called flexible dieting.
What is Flexible Dieting?
For those not familiar with flexible dieting, it is a modern nutritional concept whose goal is to make you feel like you aren’t actually on a diet.
It is also known as “If It Fits Your Macros” (IIFYM) and it focuses on tracking macronutrients — proteins, carbohydrates, and fats — rather than following traditional dietary restrictions. In flexible dieting theory, no food is considered inherently good or bad. This means you can technically eat anything you want, whether it’s pizza, ice cream, or a salad, as long as it fits within your daily macronutrient targets.
People describe it as a lifestyle approach as opposed to a “quick fix”. And the idea behind it is that the more you restrict yourself from the foods you love, the more you’ll think about them.
I strongly disagree with this idea and here’s why.
Purposely Fitting Junk in Your Diet Plan
First of all, “the foods you love” in this context usually means junk food. Let’s be honest, you wouldn’t need to restrict yourself from fruits or veggies, right? Sure, strict deprivation can make you crave things more, but the problem with flexible dieting is that it makes eating unhealthy foods seem normal.
If you’re always thinking about how to fit in that candy bar or slice of pizza, it can lead you to prioritize these treats over healthier, more nutritious options.
Also, flexible dieting can give a false sense of balance. Eating whatever you want as long as it fits your macros sounds great, but it often means missing out on important vitamins and minerals. If you’re always choosing processed foods just because they fit your numbers, you might end up with deficiencies and other health issues down the line.
Don’t get me wrong, I’m not saying you should never eat junk food. If you’re out with friends and everyone’s indulging, sure, go ahead and enjoy yourself. Your social life shouldn’t suffer because of a diet.
But deliberately fitting junk food into your daily diet just because you can? That’s a different story. It’s not about never having treats; it’s about not making them a regular part of your eating habits.
Troubles With Tracking Macros
Flexible dieting can make tracking macros a nightmare. Unlike familiar foods where you know the macronutrient content, certain foods often have unpredictable calorie counts, especially when eating out. This can just cause extra stress and uncertainty in your eating habits.
Do you really want to keep logging your calories all the time?
Flexible dieting makes this hard.
Not to mention that this can also create a mindset where you view food purely as numbers, instead of nourishment and enjoyment. I’m not saying that this can’t happen with other diets too, but with flexible dieting it is more likely.
It Is Not As Sustainable As You Think
You might not like this, but…
Having the “Food you love” (read junk food) as part of your diet is not going to help with cravings. Eating it regularly or having it around is just going to make you want it more.
Let me explain.
Let’s say you get a craving for chocolate. Since you’re doing flexible dieting, you are allowed to fit it into your daily macros. Great, you eat 2 rows of chocolate, leave it open, and go about your day. Not a big deal.
The next day comes, chocolate is still there. It’s tempting you to eat it even more than yesterday, because that’s how sugar works, it’s addictive just like nicotine. So to quell the craving, you eat some chocolate again.
The third day you wake up. Oh no, you left the chocolate on the table? Well, you still have another day’s worth of calories to hit, might as well finish it off now.
… And so the cycle continues, each day justifying the consumption of more and more chocolate under the guise of flexible dieting. Interestingly enough, this is just considering you only consumed 2 rows of chocolate per day. Who the hell does that anyway?
But this is just an easy example with your solo thoughts fighting. What if a friend offers you something?
Lets see another example.
You visit a good friend of yours you haven’t seen for a long time. They offer you a cake they just baked and other friends present too. Of course, you accept the offer, not wanting to disappoint your dear friend or be the odd one out. After all, one piece of cake won’t hurt, right?
Hey but guess what? The other friends want another slice of cake? And you haven’t even yet logged the previous one. As your friend slices the cake for others, you’re sweating and thinking how are you going to deny this one. Well, you said yes for the first one, declining the second slice of cake would mean you don’t like it.
Maybe it’s not a problem if these occasions are rare. But what if you have many friends and you get invited a lot?
Okay, I’m dramatizing too much, but you get the point.
The thing is, it is hard to know when’s enough, and mentally challenging to stop yourself from eating too much of the “bad” stuff. Instead, It’s much easier to just remove all unhealthy things from your diet, and your life. That way, you won’t even get to think about them.
Furthermore, who says that healthy food tastes bad? It can taste just as good as any other if made properly.
The problem with influencers promoting and advising flexible dieting is that even though it gives you more freedom, it can lead to unhealthy eating habits and a distorted view of nutrition. Flexible dieting often overlooks the importance of balanced, nutrient-rich meals and can cause unnecessary stress from constant tracking. While the idea of no food being off-limits sounds appealing, it’s important to focus on a sustainable approach to eating that prioritizes overall health and well-being. True dietary balance comes from understanding and valuing the quality of the food you eat, rather than merely fitting it into a macro framework.
