Strict Dieting v/s Flexible Dieting

The trend of fitness is increasing day by day and as a result, more people are getting aware about their health. In the quest for a fit body, the first thing that comes to our mind is losing the excess weight. When we think of losing weight, dieting is the first thing which comes to our mind.

The word diet usually means a temporary change to an existing eating routine. Whenever we follow a diet, it automatically means the change is temporary as diets cannot last forever. Similarly, the results of a diet cannot last forever and we often see people regaining the weight back which they lost while on a diet.

Strict Dieting

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Strict dieting, as the name suggests, is a very rigid form of dieting which does not allow flexibility in the diet routine. In this routine, there is very little room to deviate from the diet and the person following it has to adhere strictly. An example of strict diet is the Keto Diet in which you have to consume carbs in a very low limit and majority of the calories have to be obtained from fats and Paleo diet in which you eat only those foods which hunters gathered i.e. animal meat and plants. Refined sugar, dairy, legumes, and grains are all out of the question. And forget garnishing meals with seasoning or sauces. This plan offers little variety.

Strict Dieting Advantages

Faster weight loss

While following strict dieting, weight loss will occur faster as you are following the diet strictly and there is very little scope of including other foods. You will lose weight faster and start seeing results sooner.

Consistency

Since everything is already listed in strict diets, you do not have to think much about the food items to add. You simply have to include those items which are listed which leads to more consistency during the dieting time.

Result oriented

Strict diet routines are result oriented. 9/10 people, if not 10/10, will get results from these diets. They are no nonsense diets and if followed correctly, they always succeed in delivering results.

Affordable

There are very little food items needed which are often very basic and cheap. No fancy or expensive food items are required which makes these diets pretty affordable.

Strict Dieting Disadvantages

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Feeling of Starvation

These diets often are related with intake of a very low amount of calories which often makes the person following them feel hungry for the most part of the day.

Difficult to follow

It is very difficult to adapt and follow these diets as most of the food items which you love are omitted which can make following these diets difficult.

More chances of regaining the lost weight

After following a strict diet, there are increased chances of weight gain as it causes starvation which ultimately leads you to consume junk foods and all other tasty foods which were excluded from this diet.

Chances of deficiencies

These diets increase the chances of developing nutritional deficiencies as you often do not consume a balanced diet during this period.

Flexible Dieting

Flexible dieting is also called If It Fits Your Macros or IIFYM is a diet which proposes eating based on calories. It suggests that you can consume any type of food as long as it fits your macro-nutrient profile.

The basic principle of this diet is that you eat the right number of calories for you and in the right proportion of macro-nutrients. You calculate how much of the macro-nutrient categories you should be eating and then choose what to eat based on those targets. There are three macro-nutrients—protein, carbohydrates, and fat. As for the vitamins and minerals also in your food—those are micro-nutrients, and they are not a part of this diet.

Flexible dieting advantages

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Sense of satisfaction

This is the biggest advantage of flexible diets that you are always in a positive state of mind and never feel starved. Since you are consuming the foods you love along with healthy foods, it strikes the right balance between diet and satisfaction.

Greater motivation

People following flexible dieting are more likely to be motivated for a longer period of time as you are consuming the foods you like and if you follow the macro nutrient intake, you end up losing weight as well.

No chances of cheating

People do not cheat on these diets as a bit of cheating is already allowed by eating the foods you love if the fit your macros. No deprivation means no cheating. Example- someone can consume a 500 calorie burger for lunch and then have a light dinner to balance macros.

This diet actually works!

Since it is based on macro nutrient intake, this diet generally works well with most people, that too while consuming foods you love to eat. It is more of a numbers game and does not concern the types of foods consumed.

Disadvantages of Flexible Dieting

It ignores micro nutrients

Micro nutrients are crucial for optimizing your body composition and improving overall health and they are completely ignored in this form of diet.

Counting calories can be difficult

This diet is completely based on the amount of calories consumed. Counting calories every day, in every food item is a tedious process and not convenient for most people.

Increased chances of error

Since it is based on counting calories, there is an increased chance of making errors in calculation of calories which can reflect the results of this diet.

Lack of definition in diet

While the flexible diet plan may encourage you to eat different food groups everyday, there is a chance of consuming a lot of processed, low nutrient food which can exceed technically allotted limits.

Conclusion

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The best way to decide which diet suits you is by trying it for sometime. There are pros and cons of both these diets. While most of you might prefer flexible dieting, strict dieting can also be useful for many.