What the heck is flexible dieting?

Gem Fitness believes in flexible dieting. That is the main dieting I focus on in my nutrition coaching. I don’t coach for any kind of fad diet and I’m going to tell you why.

A lot of these fad diets get results for some people but those results are most often short term results due to loss of water weight. When one stops said diet, they are likely to put the weight back on. This is not always the case, but very often it is. Long term results come from a lifestyle change, not a diet.

So what is flexible dieting?

Flexible dieting is the kind of dieting where you’re pretty free to eat what you want as long as you track your macros. Some people say there’s no good food and no bad food, you can eat whatever you want as long as it fits in your macros. This is where my opinions vary. A double whopper is never going to be healthy whether it fits in your macros or not, so my coaching revolves around making healthy decisions. Pick the grilled chicken versus the fried chicken and have the fruit on the side instead of french fries. You’ll make healthier decisions but not have major food restrictions as you see in fad diets. Major restrictions are hard to sustain long-term. You’re allowed one cheat meal a week, as long as it fits in your macros.

What are macros?

Macros are your carbs, fats and proteins. So you’ll need to figure out how many calories a day you need and then figure out how many of those calories come from fat, carbs and protein.

Why choose flexible dieting?

Flexible dieting works, and it’s sustainable because it is … well, flexible.  Your fitness journey needs to be an overall lifestyle change. You’re going to be able to make small changes in your life and you’re going to be able to sustain it for a long period of time because it’s flexible.


How do you get started on flexible dieting?

Here are the 4 things you will need to do to get started:

  • Calculate your macros.
    • Figure out how many calories a day are going to be effective for your body type and your goals, and figure out how many of those calories  come from carbs, fats and proteins. What percentage is appropriate for your goals and what percentage is going to be the most sustainable?
  • Track your macros.
    • Download an app on your phone that allows you to track your macros throughout the day. Most are usually free. The one I use is called Fatsecret and the other popular one is MyFitnessPal. Tracking your food is essential in being successful with flexible dieting.
  • Weigh your food.
    • You need to know how much you’re eating so that you can track it properly and you can plug it into your app properly. You can use a food scale or measuring cups. I have recently  upgraded to a food scale – they’re pretty inexpensive. You can get them on Amazon (insert link to the one you have?). This doesn’t add any extra time, and it’s super easy. You weigh the food real quick and throw it on your plate.
  • Learn what healthy choices are and make them more often than not
    • Making healthier choices is crucial in improving your health and losing weight. For example, choosing grilled chicken over fried, choosing fruit instead of candy, saying no to baked goods, watching portions.


You might be asking, “How do I calculate my macros?” You’re not a fitness professional or a nutrition expert, friend. You don’t need to be! You have me. I can take out all the guesswork and save you a lot of time and energy by calculating your calories and macros for you, all you have to do is email me! CoachSarah@gem-fitness.com


Follow the guidelines above and reach out to me for help if you need it. I am confident that you will enjoy the freedom of flexible dieting and the results you’ll see when you do it properly!
Remember: Your nutrition is 80% of the equation seeing results in weight loss, muscle gain and improving overall health!!

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