A Guide to Flexible Dieting: How being less strict with your diet can make it work better

by Lyle McDonald

Rather than presenting a specific diet, A Guide to Flexible Dieting is a look at some of the psychological and physiological reasons why diets so often fail. Among these is the research demonstrated fact that individuals who are too rigid in their approach to dieting (e.g. expecting complete unyielding perfection at all times) are actually less successful in the long-run than individuals who are more flexible in their approach.

Building on this research, as well as looking at the physiology behind bodyweight regulation, A Guide to Flexible Dieting examines three distinct strategies that dieters can use to make their fat loss efforts more flexible. Free meals (single meals that ‘break’ the diet), refeeds (periods of deliberate high-calorie consumption) along with full diet breaks (periods of 10-14 days where active dieting is not pursued) are all discussed in detail with specific guidelines for their implementation.

Dieters who find themselves falling into the trap of “I broke my diet by eating a single cookie, I should just go ahead and eat the entire bag (and another for good measure).” should read this book to see how such rigid attitudes towards dieting are ultimately both limiting and destructive to long-term success.



Table of Contents

Introduction
Chapter 1: This is not your father’s diet book
Chapter 2: A brief tangent: weight vs. fat loss
Chapter 3: Why diets fail part 1: Bodyweight Regulation
Chapter 4: Why diets fail Part 2: Introduction
Chapter 5: How dieters fail diets
Chapter 6: How diets fail dieters
Chapter 7: Introduction to flexible dieting
Chapter 8: Determining your bodyfat percentage
Chapter 9: Free meals
Chapter 10: Structured refeeds: Part 1
Chapter 11: Structured refeeds: Part 2
Chapter 12: The full diet break: Introduction
Chapter 13: Eating at maintenance Non-calculating method Part 1
Chapter 14: Eating at maintenance Non-calculating method Part 2
Chapter 15: Eating at maintenance Calculation Method
Chapter 16: Moving back into dieting
Appendix 1

Genres: Fitness, Health, Nutrition, Nonfiction, Diets

87 pages, Paperback

First published February 1, 2005

Reviews

[Fotis Chatzinicolaou · Rating 5 out of 5]

Ίσως το πρώτο βιβλίο που εισήγαγε τον όρο "ευέλικτη δίαιτα". Τόσο καλή δουλειά που έχει υψηλά standard ακόμα και σήμερα

[Nebogipfel · Rating 3 out of 5]

If you are planning a long term weight loss diet and don't know much about dieting, then this booklet might be for you. Aimed mostly at regular people it can also be used by athletes. Solid information that does not pretend to be revolutionary.

[Tiago F · Rating 5 out of 5]

Fantastic book. Hard to underestimate the massive impact this had on the fitness community. Forever a classic.

[Darren Yaworski · Rating 5 out of 5]

I can't recommend this book enough for fat loss. For anyone who does not know where to start with a diet, this is the place. It's dense and reads like a textbook, but that's good! He describes alot of the psychology and pitfalls of dieting, and ways to manage the obstacles. And gives concrete recommendations, numbers, and a program to follow. I've had friends ask me about weight loss, and I always point them here first. I've used it twice.. once to lose 25lbs, and a few years later to lose 45lbs. And it's actually free online - it's on the Internet Archive.

[Dean Winchester · Rating 2 out of 5]

Rehashed info. Don't be too strict on your diet and don't completely throw in the towel if you mess up. Have a cheat meal (meal, not day) here and there when you feel like you're going crazy. Have a carb refeed day once in a while to reset your hormones. If you're stuck and nothing's moving take a diet break for two weeks. There now you don't have to read it.

[Steve Papanastasiou · Rating 5 out of 5]

Even today you can get valuable points from this Lyle McDonald's book!

[Jeff Hayes · Rating 4 out of 5]

3.5 stars. Solid information but nothing very unique, and you might hate McDonald's style. Still, one of the better general diet books available.

[Amal Mohamed · Rating 2 out of 5]

Could be shorter

[Katie · Rating 5 out of 5]

Note to self - moderation is possible. All or nothing thinking is BAD news.

[Nasos Psarrakos · Rating 5 out of 5]

EDIT:
The book is extremely valuable and I couldn't notice it the first time. It sure doesn't have references to any research but if you check out the author, you will find any research you want regarding the book.

OLD:
Very basic stuff, nothing new...

Basically, the writer is giving out recommendations, no science based or research stuff referenced.

Not bad for a beginner.

I liked the refeed day concept, which I will try to incorporate

[Johnathan · Rating 5 out of 5]

An excellent guide to keeping your sanity while dieting. I've often wondered how people manage to stay so strict on diets and this book helps to make me not think of a diet as necessary to be so OCD. It also talks about nutrition. Overall it was definitely worth the read. I now feel less guilty about cheating every once in awhile.

[Nancy Schober · Rating 5 out of 5]

Hands down THE BEST diet book out there.[return][return]Everybody talks about moderation but in the culture of excess no one is really sure exactly how much food that is. This book will help you calculate to the gram how much is a moderate amount of food for you.

[Tyson Brown · Rating 4 out of 5]

This was a very interesting read although it was pretty much just going over what i already knew i will be sure to apply these methods when i decide to lose weight

[Nate Hewitt · Rating 5 out of 5]

Everyone needs to read this, if your in the field of weight loss, fitness and health.

[Marco Ferreira · Rating 5 out of 5]

The bible of flexible dieting. Everybody should read this once.