12 - Flexible Dieting vs Meal Plans

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what's up guys just before we get into the episode I want to apologize for the audio quality on my end I think I might

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have clicked The Wrong settings before I hit record to where my earphones were

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actually recording the audio instead of my microphone so just so you know my audio is not that great I promise you

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it'll be back to the usual from next week on but without further Ado let's get into the episode I really enjoyed

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this one and pretty sure you will as well enjoy and go time what's up guys

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welcome to episode 12 of talking nutrition it's my first podcast as a 12

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year old I lost a bunch of weights and uh you

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could really start to see it in my face right yeah oh yeah he came on Instagram this morning like he had been off

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Instagram for a week and he came on and I saw a story and I was like whoa his

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face looks so lean he also shaved his beard so that plays into it too it does

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play into it as well yeah I did lose a bunch of weight though like yeah right now

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probably 12 kilos or something like honestly like summer it's been on

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and off right like basically like I have been going for a long time but there's also been a lot of

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breaks in there right right I had like a couple weeks of Maintenance and then I wasn't touring

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it's good to be back now you know I just had a break from uh most things like

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last week in Spain took another diet break week and took a social media break and then

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um like now I'm actually back to like the last push right so we talked about this in the past the last couple kilos

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are usually the most difficult ones I'd like that to be gone like for my stomach reality is

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it's not going yet but you can see it in my face those stubborn areas

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always yeah how's your nutrition training going by the way

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good pretty good I just started so I actually have not had a nutrition coach

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for like years years and years uh but I think it isn't like I have some

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goals and some things I want to do like I wanted to go into a cut and I want to have that

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person that can look at things objectively like clearly we know what to do as nutrition coaches but there's

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still that emotional component that can get in the way and so I just believe that even the people and some of the

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best nutrition coaches in the world have coaches same with like business coaches same type of thing they all have mentors

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they all have coaches uh because they can look at things objectively in like different coaches do things differently

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so um I just started so far it's it's good

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um we're planning on doing a cut in either like starting the end of November

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going into December and I'm excited for that because I also have not done a cut in a long time like long long time

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I did I went through a lot of my gut health stuff and within that like

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it wasn't like specifically for body composition of course it was for my gut

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but because gut Protocols are typically pretty intense uh I lost a bunch of

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weight during that um so I haven't really done anything

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calorically dropping calories since then that was that was like two years ago

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um so I'm very curious to see how I respond in this one I mean probably good right if you

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haven't been like actively dieting you'll probably do great and recently I actually about I would

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say six months ago um I started to like really track my

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food again and so I reverse dieted myself and I did it pretty quickly like

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I I wanted to see how quickly I could increase my Cal or how high I could increase my calories without gaining

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like a bunch of body fat I knew I would gain some in the process and I did

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um but I got myself to a pretty good area um with calories so now I'm really

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curious to see going into the deficit where I can cut from you know what I

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mean like not having to go super low that's the benefit of like sometimes increasing calories

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um so yeah I'm just really curious to see how everything plays out yeah I mean plus you've spent time building muscle

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which is going to help like of course that's something people forget right like I got a question about this where I

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showed the graph where I lost like 10 kilos or something I got this comment she's like you know

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when the previous client of mine she's like why why is it going so quick for you you know like how are you losing like a kilo a week and and I struggled

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you know on Lower calories like well like let's not forget I just spent like you know more than a year

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actively like bulking and gaining weight and you know load of food you know like and training hard so you know

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I did the pre-work basically yeah we put on body fat I've put on body fat don't

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want to put on body fat and that way when you spend more time at maintenance and you spend time building muscle you

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will respond way better in in a deficit versus chronically trying to diet and

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being a little bit scared of of putting on body fat it's not the end of the world no I mean of course there's limits

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to that but I mean yeah of course still like the more you spend you know at

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maintenance like not dieting the better you will respond to a diet you know but

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like that's the like a lot of people maybe don't want to hear or like don't feel like it's scary for them it's

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scary for them yeah cool cool that's why getting a coach can

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help though because they can really educate you on this stuff plus they're they're able to look at things

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objectively yeah so I mean exactly that like I talked to

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a client today who is a coach I told her like sure we know these things and uh

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and after this we'll get into the actual episode but like we we know these things like you know these things as a coach

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but like that's the knowing part like the doing part is where you get the

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results and that's something we always like you know everyone has their own struggles right whether that's with

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tracking or training or you name it like we all we're humans you know

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and uh yeah Mark so short get a coach no but like it does really help like

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that's why I'm happy that I'm working with Cody like you have a coach and and that's why literally like every Mentor

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or program has like been part of like people say if you want to learn how to

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become a better Coach like get a coach you know 100 so yeah big fan obviously

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all right what do we talk what are we talking about today foreign flexible dieting flexible dieting versus

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meal plans yes we're gonna get into the the pros and cons of meal plans where I'm gonna

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say like I've been applying more of sort of a meal plan approach but we'll get into that uh recently with some people

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not that many um but yeah we'll talk about that right like where can it be a good thing where

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can it be a bad thing and not allow for flexibility

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also why we don't provide meal plans for our clients then we'll get into eating clean it

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would fit your Macros and then eventually what is flexible dieting which is the approach that we both use

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with our clients so yeah okay so let's talk on

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um the case for meal plan so like what they can provide the pros

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essentially um so they can provide structure right

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they're easy to follow they're easy to adjust like you get this meal plan Monday to Friday everything set out for

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you as far as like quantity how much what to eat so you're set up

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you can go to your store get your food make it like it takes a lot of the

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um mental fatigue or like decision fatigue out of the equation

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um can eliminate stress I have that written here and mentality that can come with trying to figure out what to eat for fat

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loss so same type of thing again you simply follow a plant you eat them out you eat this amount you see progress

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so it's it's it can take the stress out

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of it um very easy to follow but

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what are the cons well I think I think before that like

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let's talk more about like the pros like it can be very beneficial right like an Ideal World if you are actually able to

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adhere to it and that's a big one like if you actually manage to stick to it it's super effective right right

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it's super easy to stick to if you stick to the same Foods you know exactly what to eat you go to the store you know what

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to get and your coach or calculator or whatever we want to call it we'll do a little update every

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week every two weeks whatever and you'll see weight loss that you'll definitely see weight loss

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you know and if not it's usually an adherence thing this is also why I've been using it with

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a couple people this is why I'm currently on sort of a meal plan like at least during the

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weekdays it helps a lot it's very effective but there are the downsides and let's

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let's actually talk about that so just note a little room for flexibility like if you actually build your own plan if

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you learn about nutrition like when you are actually in charge of your food and

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know how often you eat you know how to put together meals in different scenarios then you are in full control

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then you can include flexibility if you are just following a plan that

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whatever coach or influencer or app for whatever gives you there's actually no room for flexibility

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because you just have to follow what it says now what happens when you go to a wedding what happens if you go out for

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food or drinks what happens if you meet up with family for Christmas like you don't know what to do then and that's

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a big stressor for people you know I mean you know that as well in a couple months it's going to be Christmas

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people are going to be stressed as because they go from the usual work

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routines they are on a roll with their nutrition they've been doing well now all of a sudden we go away we visit

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family we have no idea what to do you know I'm not making these Foods or I'm not making these meals

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how do I track this or what do I do you know what I mean so that's why I think

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personally we should actually teach you but okay I'm already getting ahead of myself

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myself it can be boring not a lot of people do very well with

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repeating meals whether that's repeating a few meals but if that's repeating every meal

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a lot of people like that so that's one other downside and

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getting back to you not learning from the process like at the end of the day sure you can get results right if you

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start to work with a coach and honestly I see that a lot in Norway and I know that this is international anyway but I

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see a lot of pts nothing against BTS not like not at all but they also have like you know

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nutrition coach in their like bio or something and then it says you know nutrition advice or whatever

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or nutritionist you know all these different terms but at the end of the day what usually it is

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it's their most EPT focus on training and then they also do

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nutrition which in my mind is kind of crazy because nutrition is such a huge part

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and it shouldn't be like this side thing and then most of those people sure they

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learn about nutrition in the course or whatever but it's not always like as in-depth as

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we go with our clients because it ends up being you know I'm a PT I'm gonna

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join this company and nothing against it like not at all not you know companies are great too but like I'm gonna join

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this company they have an app and these apps you know sometimes even automatically

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update macros or the coach kind of goes in and updates a little bit and that's fine

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but that's not coaching that's being a U.N calculator and what happens if you move away from

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that program you don't know what to do because you got the results with the plan

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now it's up to you and you have no idea and that I like I think that's an issue right I think it can be like jumping

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back to the the pros for a second um someone like first like okay

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someone first starting out in their fitness and health Journey who have no

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clue how to like build meals or like understand what to eat it can be very

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helpful at the beginning but there has to be an exit strategy right so yeah

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there are some coaches that will give meal plans but it's just for like it's temporary until they start moving into

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something else because it can help you understand how to build up Meals how to

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how much food to have in each and Etc et cetera um so I I do believe it it can help but

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there has to be an Exit Plan it can't just be you're doing a meal

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plan to lose weight lose fat and then you lose fat and then what happens then

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like you're just like uh there needs to be something after that yeah

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that's why I think it's it can be useful for sure and it's that

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learning like you might learn from that for you know multiple reasons but it's kind of the question people have

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right it's like I just need the right meal plan like no you need to learn how to put together

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your nutrition together yourself right which is the difficult part

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let's talk about what we actually don't do meal plans with our clients uh well first of all I mean I think it

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depends what state you're in or where you're at

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but most of us nutrition coaches technically cannot do that and only dietitians can

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but I know there are potentially some I'm not I have no clue which states they're in I don't even know if I can do

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them or not I just don't um because of the reasons we just talked

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about like I want you to learn how to build

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out meals I want you to learn how to be flexible I want you to learn how to

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handle situations you know when you're eating out and you have a wedding or you have any sort of social event and you

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uh when there's a meal plan number one reason that I don't do them

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is because it doesn't set you up long term for success

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and that's where I go that's the main focus of my clients is long term yeah

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so it's really easy for you and me both like by the way I think in Norway

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I might be allowed to do it I'm not sure I'm not I'm really not sure excuse me

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but same like even if I am allowed I'm not gonna do this

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I won't it's just not what I stand for and that's okay we all have different approaches um I will say and I think you probably

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do this too where I've given like example days yeah okay it's like 100

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chronometer or I do have like a meal plan thing that I have it's just like I

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give one to two example days so they understand but still within that I'm

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we're practicing flexible dieting because I'm like all right if you want to switch out like this and this switch it out like no big deal but it gives

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them an idea if they're brand new they don't know how to build out meals etc etc or like they're having trouble

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hitting their protein I will build out a day of protein for them based on their target

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so in some capacity we're doing it but it's not like you have to stick to that

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those exact Foods yeah for sure that's that's what I do as well

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and and the like sure it takes a little bit more work like let's be honest and imagine too for someone who just gets into

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nutrition tries to figure it out like I could totally tell like that's sometimes overwhelming and it's already

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like oh okay now I need to you know control my calories and also protein and carbs and fats and I need to eat more

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veggies like oh you know like that's also why we have that nor at

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least I do like that six month minimum commitment like we need time to work you through this but okay like back to the

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meal plans I like to do I like to call it the uh the perfect day of eating exercise

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where I basically tell people you know when they sign up with me not right away but couple weeks in I say okay

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we've been controlling calories and protein and I think it could be an idea to switch to macros but let me actually

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show you how to hit that what I'll then do is I'll show them the temples that we have which are super

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simple so if you work with both me and Christine we made the sheets are together basically like we actually have

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something in our sheet that takes your daily macros and breaks it down into daily meals you know how many you want

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to have per day based on training Etc but okay I take that and I show them in chronometer hey this is how I would do

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it right these foods are not magic or anything but this is how I would do that with your Macros okay cool

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now I'm going to show you how to add your protein and we add the carbs fats and the fiber Etc we come up with a

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framework and then I delete the whole thing I don't I don't leave it in their

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chronometer like I'll I'll do it in the video like I'll delete the whole thing I'll tell them now you do it you know

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that's a great exercise it's it's something that is annoying yeah and we go back and forth because especially in

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the beginning if you're completely new like it's a lot to figure out but if we actually go back and forth now we can

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actually teach you how to do that yourself and that's really where I think if you can come up with a perfect day of

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eating based on some of the guidelines that we'll talk about in a sec like that's I've said this before but

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like that's probably most of the work already like share like we might want to adjust here and there but that is how

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you do tracking macros the right way and if you have that day to always fall

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back on and this is the same with the meal plan you can actually take that remove a whole meal and then all you got to do is

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just fill in that little Gap another whole day you know so there's still a lot of room for flexibility

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cool let's talk about flexible dieting then and um I was gonna get into like any

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comedian versus if a fish or macros but I'll just keep that short and by saying that a lot of people take it to the

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extreme right it's either I'm just eating clean all the time or it's if it's fixed your Macros which

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basically is as long as whatever you eat fits into your Macros food quality does not matter which

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does seem to work however you might be making more difference people people confuse flexible dieting

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with If It Fits your Macros not the same thing it's not the same thing and actually flexible dieting doesn't even

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necessarily mean tracking macros either so uh I'm gonna go into that in a bit

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but yeah you can continue going on with what you're saying sorry I interrupted you no no you're good no that's fine like

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basically that's that's what I was gonna say like yeah they like you you know that classic classic case where it's

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like hey I can't lose weight you know even though I'm already just eating small meals I have like a salad and like

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it's all like super clean you know where people sometimes end up under eating struggling building muscle Etc and on

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the other hand there's like I'll just eat ever eat whatever I want and it just doesn't matter you know so

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usually this is with anything nutrition like usually it's somewhere in the middle right food quality

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does not necessarily matter for fat loss however if you just eat trash typically

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your results will be trash and adherence will be very difficult well your your health will decline

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there's a difference between there's a difference between like you could you could do If It Fits your Macros and you

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could lose body fat but let's actually take a look at Health when you're eating a bunch of Highly processed foods

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because you could technically eat McDonald's every day and be in a deficit

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and lose body fat but what is that really gonna do to your health yes I mean short term like that that might be

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beneficial from like a fat loss standpoint depends just doing it yeah you don't

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want to do that right and I use this as an example in my in my seminars that I've been doing where I actually talk

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about that where you know the twinkie diet I talked about um Jordan's side who did like the Big

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Mac Challenge and he was a professor who had McDonald's for six months their blood markers improved

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because they lived in a calorie deficit they lost body fat but still like he didn't

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stick to that long term they didn't necessarily like that's not like a lifestyle thing you know right that's

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why I also said like for fed loss specifically not for health but for fat loss you can do it but okay I actually

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really liked what Jordan side did uh because there are the kind of extremes

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where people think you like you can't have any sort of processed food right so there's the there's the people who like

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eat a lot of processed food whatever highly uh highly processed food and then

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there's the people who like think you need to eat like super super clean and like Johan just said it's kind of like this like I would say it's balance but

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you still can have both and lose fat but he um he had he did a deficit calorie

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deficit and he had a Big Mac every single day but he stayed in his calorie

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deficit and he lost he lost fat and I think it I just do I think he said that

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like you probably shouldn't be having a Big Mac every single day but he was

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proving a point that you can absolutely have these processed foods and still

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lose fat and actually still be healthy in some capacity again it comes down to

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it comes down to these highly processed foods just not dominating your diet 100 and unless not forget that health

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includes your social health right and doing

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things you enjoy and going to places with friends and family and how you feel around nutrition and not restricting

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like just so much else that plays into that hey if you want to have a Big Mac every now and then right that's cool

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that's so fun yeah so let's talk about that let's talk about how we can be

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healthy and flexible at the same time so for me for example I think we've

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talked about this already but like I

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love sweets okay I love sweet food

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um and so I have something basically every

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single day um the thing is though is my focus and my

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main priority and my majority of my food is whole sources of food

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okay so like all my meals have a protein Source they have a carb Source they have

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a fiber source I would say 95 of them um and then like after lunch if I like I'll

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make dessert if I want with like dessert I'll have my dessert if I want like some chips or whatever like I'll have some

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chips and I just feel so good with that and I mean so do a lot of my clients

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it's what I bring to my clients as well um it keeps things sustainable for me

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I'm not going to any extreme of like too clean or going the opposite way

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and it works I mean it works for myself it works for pretty much all my clients

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saying so yeah same for me same for my clients like it definitely works I got that question on Instagram the other day

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like how often I eat highly processed foods I'm like well I personally don't

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have like fast food and stuff like that uh that's something I just like stopped doing years ago

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um I also have like sensitivity so like I don't eat that kind of food can you yeah we just talked

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about it um I don't because of the sensitivities and I'm I'm conscious of the ingredients

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that I eat you know it's something that I pay a lot of attention to um

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but I mean I'm eating processed food every single day majority of us are

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and that's cool yeah that's cool like we processing is not even necessarily a bad

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thing I know and that's that's something that is often misunderstood

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yeah because like I mean you'll you'll go on social media and you'll see

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everything being demonized whether it's seed oils and all the I'm sure there's a couple things there where you

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you know like seed oils that we don't want to have too much all the time I got it I gotta give you an example of

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something yeah I made these chocolate things okay

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I posted posted them Instagram they're fantastic they're so good they're like peanut

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butter pretzel uh banana and they're they're finished in chocolate like the

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whole thing's covered they're so good it's my last post

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and I wanted to post this because I thought it would be a good Learning

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lesson but I didn't because I didn't want to like call this chick out because I know she wasn't trying to like

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be of harm in any way but it's the mentality

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um that I kind of wanted to talk about so my talk that I was using is Lily's

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chocolate Okay so it has like sunflower oil in it and she comments

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not the exact this isn't the exact words but she essentially was like like these look good I don't use lilies

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because they use sunflower oil and then like what are they called quotations or whatever she put highly inflammatory she

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goes I use Hue chocolate instead and I'm like see this is this is

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the extreme right like if your diet doesn't

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consist of all seed oils and vegetable oils if you're having them

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once a while or like even like once a day like it it's not going to be highly

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inflammatory that that's completely like that's false and so this is like the

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fear-mongering right that people are seeing on on Instagram and stuff and I

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will be honest I fell into this I fell into oh my gosh I could not have

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seed oils I cannot have vegetable oils and I'm like what am I doing like what

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am I doing I'm falling into this trap and uh obviously the more we've read like we

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just know that this is untrue um but unfortunately like she has fallen into that like I'm having this chocolate

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once a day freaking who cares even maybe twice a day like this much it is not

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gonna be highly inflammatory to me right so I just thought I I really

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wanted to touch on that no I love that you brought that up because there's so much of that right

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and I I I hate this guy I can't I don't know what he's called but he pops up on social media on The Tick Tock everyone

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then James Smith he did like a few he did like a few uh like call out videos

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on him but like this is dude and he goes so he grabs like an apple

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and he points at like the number you know and it's like these numbers mean

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whatever and pesticides and and like yeah sure it's because someone is a

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Apple like that's their health issue you know or the same same dude grabs like a ball

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of Coca-Cola and it's like this contains like aspartame and then they eat

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I mean to his credit like this like that's how you get reach on social media

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right like that's how you know if you post that stuff because if I get to you with a micronutrient or a little

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compound that you have no idea what it is and you struggle with your health or your or your Fitness or whatever

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you must be you must feel like oh like maybe that's a problem right it must be the artificial sweeteners or it

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must be highly inflammatory you know tiny bit of sunflower oil that's

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sunflower seed oil that's in my chocolate you know like uh oh and and there was one girl uh it

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was a really good Learning lesson for her and experience I loved it um it's kind of like the same thing she

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said she was like fearing these Foods because of the vegetable oil and and I I wrote back to her and I was like

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dosage always determines the poison in most cases so if you're having these

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Foods all day highly processed foods all day blah blah blah yeah it's gonna be highly inflammatory for having it here

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and there and it's in very small or just small portions like it's not going to do

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anything so I like I always think about that dosage determines the poison in

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most things yeah so I wanted to touch on that but anyway we kind of went on a

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trip all right that's okay that's fine I feel like this this has been a great episode

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so far so I'm I'm loving it but um let's uh let's keep it at that like

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Fitness you know nutrition it all has to be like the extreme side of the spectrum

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right clean eating versus if it's if it's fish or macros I swear I was going

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to keep this bit short but okay it is low carb you are sorry it's like

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full-blown like keto or it's high carbs there's nothing in between it's vegan or carnivore it's you name it you know

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right it's usually somewhere in the middle and that's maybe a good segue to just

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our actual flexible lighting bin yeah so um what it is you know yeah Alan Argonne if

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you're watching this he came out with a flexible dieting book I'm actually holding the book up so people are

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watching it can see it uh Alan Argonne is

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fantastic a very logical person um you should follow him on social media

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I love his posts okay um so he just came out with his book flexible dieting

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and it's really solid I think like if you're into this space at all you want

33:10

to learn more this is a really really good book to learn from um so I'm he he says here the bombshots

33:19

with true flexible dieting accommodates degrees of rigidity so he's he's gonna I'm gonna read his

33:27

um basically definition of flexible dieting Okay so

33:33

flexible dieting involves individualizing the degree of dietary flexible flexibility or rigidity it also

33:40

individualizes the Precision of tracking and accountability some folks can sustain practice of gram tracking just

33:47

fine and some even enjoy it some folks would rather track portions at each food group as in traditional

33:54

exchange systems used in dietitians other approaches include tracking just protein and calories or just protein

34:00

there's also the option to not track anything at all in the formal sense rather you just maintain an awareness of

34:07

your requirements for the least for the least amount of dietary variables that still allows progress or

34:13

maintenance of progress this option involves developing your awareness of hunger and satiety cues

34:20

flexible dieting encompasses all of these approaches which are covered in this book remember that flexible dieting

34:26

is not a specific diet it's a style of dietary control

34:33

so dietary or flexible dieting can involve

34:38

you know people going into like for example like uh bodybuilders

34:44

right A lot of them do take like a flexible dining approach they're going in and out of phases right they're not

34:51

just sticking to like one thing so it's like it's kind of like all encompassing

34:56

um so it could mean that it could mean tracking macros it could not

35:02

right um it's not this just like one thing

35:10

right so there's another thing um

35:15

I want to touch on here too [Applause] wait it's back here

35:22

so he's talking about uh flexible dieting versus rigid rigid

35:29

dieting um and there's some studies that he references here and I I wanted to just

35:38

touch on them so in 1999 Smith and colleagues found that flexible dining

35:43

was associated with lower body weight and absence of overeating and lower levels of anxiety and depression

35:49

conversely rigid dieting was associated with overeating increased body weight also in 1999

35:56

I can't even say this Weston Holford and colleagues formally validated the

36:01

concepts of flexible and rigid restraint across a range of populations They

36:06

concluded that rigid control is associated with greater distance disinhibition higher body weight and

36:13

more frequent and severe episodes of binge eating while flexible control is associated with the opposite outcomes

36:19

including a higher probability of long-term weight loss maintenance in 2002 Stewart and colleagues found that

36:26

rigid dieting but not flexible dieting was associated with eating disorder symptoms body image disturbance

36:33

disturbance and higher BMI foreign

36:39

so it's in your hands what would you rather do yeah and this is where tailoring the whole

36:47

process to you like is important right and you can't do that with a traditional

36:53

meal plan I'll add that right a traditional your plan you can do that with a calculator or a

37:00

program I'm sure that's probably stuff that's you know apps and stuff that are getting better and better

37:05

but working with a human with a coach who could actually help you know you

37:10

figure out what flexible dieting means to you I think that's the way to do it

37:16

personally hey I'm biased because it's the way I do it it's the way you do it we see results with it so yeah must be

37:23

some truth in there somewhere right right cool

37:29

I love this episode actually that was a great one touched on a lot of good stuff and uh to

37:36

kind of recap we we talked about the pros and cons of meal plans uh why we don't do them but how you can

37:43

actually still learn from them if you build it yourself regards on what flexible dieting is and

37:49

we kind of went on the side tangent about uh social media and like the extremes of where people kind of

37:56

demonizes one thing like a compound or food or food group you know

38:02

context matters it's a dose of makes a poison lastly

38:08

if you'd like I do have a free meal plan article on my website which I'll link

38:14

where I give you two examples one for fat loss one for muscle gain for both male and female

38:20

just for inspiration then I also have another article that basically teaches

38:25

you how to calculate your Macros break them down into individual meals so you

38:30

can build your own macro meal plan um so I'll link those down below we'll link the book as well because I think

38:36

Alan Aragon is a great resource there is like we're not affiliated or anything we don't get anything from that

38:42

book link we just love it as a resource so that being said what's up

38:49

there's uh uh Eric's daughter colored me this little thing oh yeah

38:55

sorry yeah yeah people are probably like what is it I didn't even see that

39:01

I I minimize the screen so I have my notes up here yeah okay okay awesome for

39:07

anyone watching there's like a little like cats in the background that's like

39:12

scribbled you're probably like why is that up there people always might be

39:17

wondering as well what a why there's a cloudberry grenade

39:26

a friend of mine drew that and uh cloudberries are like these berries that only grow in the Arctic which is where I

39:33

live

39:38

it's pretty cool he um like 10 years ago when I did my first tour with the band I

39:43

played with he was playing FaZe And he as he was drawing that so he just came out with this one I was like oh I

39:50

gotta get that you know it's just cool yeah that's sweet and uh yeah great episode we'll uh we'll talk soon

39:58

again next week next Monday thanks for listening guys