6 years ago I followed a set meal plan. The same thing eerrrrryday. 🥴
I spent every Sunday meal prepping, rarely eating our and being VERY strict. Then I learnt flexible dieting.
One of the things I love most about flexible dieting is the freedom. Freedom to eat the foods I love without feeling guilty or as though my fitness goals are slipping.
Flexible dieting allows me to eat the foods I truly love, live a balanced lifestyle and maintain my physique. It’s also known as tracking macros - so don’t get confused if you hear me throwing both these phrases around!
Flexible dieting is a scientifically backed approach to nutrition. It's a very straightforward way to eat, and once you get the hang of it, you will be amazed by the science of it. If you follow the protocols, it WILL work, no matter what your starting weight, age, fears or concerns... I promise that you will be able to master counting macros, just as I have.
Macros, or macronutrients, are made up of; protein, carbohydrates and fats. Each individual should be consuming a specific amount of each of these to align with whatever their health and fitness goal may be. Macros WILL change too. My macros during the year could be XYZ, but closer to a fitness competition I may be required to slightly reduce them, or even increase them to assist in muscle growth!
This is the breakdown of each macro:
- Protein 1g of protein = 4 calories
- Carbohydrate 1g of carbohydrate = 4 calories
- Fat 1g of fat = 9 calories
At this stage, these numbers might not mean too much to you. Over at THE BOD we have a FREE Macro Calculator which uses information like your weight, age, goals for your weight and more to calculate how many grams of protein, carbohydrates and fats you need to reach your goal.
Here’s a breakdown example:
Imagine a woman with a 2000 calorie intake. If she is required to consume 100g of protein, according to THE BOD Macro Calculator, 100g protein x 4 calories = 400 calories. This means out of 2000 calories, 400 calories will be made up of protein. Now you have 1600 calories left to divide amongst your carbohydrates and fats.
One of my most frequently asked questions over the years has always been ‘But how do you make counting macros a part of your busy lifestyle?’
With four kids, multiple businesses, 4.30am wake up calls, meetings and more, it’s true my day-to-day life is an absolute whirlwind! But I make it happen, and I hope this gives you the confidence to know you can do it too! The hardest part is starting - understanding HOW to track your macros. This is why I created the Macro Calculator, and you’ll also find plenty of nutritional information and advice in THE BOD app and in THE BOD Nutrition & Training programs to help you with this.
I have been flexible dieting for years now and it has become second nature. But I LOVE it because it allows me to eat out socially with friends and family. It has more flexibility in my day-to-day eating so I don't have to eat the same set breakfast, lunch and dinner everyday. It's also incredibly convenient for when travelling, socialising or at work functions. Many of you would have experienced yo-yo dieting, fad diets, restriction, starvation or simply dieting in an unmaintainable way; using it as a means to an end. I want you to forget all that, and look forward towards your bright, food-filled future!
Are you tracking macros? I would love to know how it has changed your life. Leave a comment below or reach out on Instagram @sophie_guidolin