Key Take Aways
1. Diverse Nutrition Approaches: Emphasizes the need for varied dieting strategies instead of a one-size-fits-all method.
2. Three Dieting Phases: Outlines Dieting, Flexible Eating, and Instinctual Eating as key stages.
3. Progressive Phase Transition: Advocates for moving through different phases for goal achievement and maintenance.
4. Intrinsic Eating Cues Awareness: Stresses learning to recognize natural hunger and fullness signals.
5. Adaptability to Life Events: Discusses adjusting eating strategies during events like festive seasons or competition ends.
In the world of nutrition and coaching, it's not uncommon to encounter the notion that there exists a single, all-encompassing approach to eating. For instance, the idea that once you embark on the path of macro tracking, it becomes a rigid, unyielding way of life, applicable to all objectives. I prefer to approach nutrition with a more nuanced perspective, viewing it in phases. Within each phase, distinct tools are acquired, each serving to enhance our overall outcomes.
The visual presented above is a personal creation I developed to teach the Phases of Diet to my clients. These phases can be categorised into three key stages: Dieting, Flexible Eating, and Instinctual Eating. Each phase is of importance, as each is characterised by a unique set of tools. Where you find yourself within these phases at any given time is dependant on the goal and communication between client and coach.
Dieting typically marks the initial phase for most individuals, as clients usually start coaching with goals which require high control over outcomes, such as targeted weight loss or specific performance objectives. However, it's imperative to progress through the other phases once these goals are achieved, moving back and forth without a predetermined 'end' in sight.
This journey may take the form of transitioning from a dieting phase into a competitive phase within the Dieting Phase, followed by an off-season period within the Flexible Eating Phase. Subsequently, one may return to a Dieting Phase for a forthcoming competition, which might eventually be succeeded by an Instinctual Eating Phase.
The significance of moving fluidly through these phases lies in the opportunity they provide for individuals to practice tools that that can be missed out on in the Dieting Phase. This includes intrinsic tools related to appetite regulation and conscious eating by understanding bodily cues.
The Dieting Phase often leads to a diminished awareness of one's hunger cues, where individuals adhere to preset macros/calories or a meal plan, irrespective of their hunger or fullness levels. The outcome of not spending the time to relearn these natural cues results in more struggles in overconsumption of food or food anxiety when navigating diet without a plan.
By introducing phases that promote heightened self-awareness of intrinsic cues like Flexible Eating and Instinctual Eating. We can empower clients to navigate their relationship with food with greater confidence, even in the absence of a rigid diet plan.
As we approach the end of the year, a personal favourite time of mine, I've have many of my clients transition into a Flexible Eating or Instinctual Eating Phase. This is largely due to ending competition seasons and increasing social requirements of the Festive Season. It is a great opportunity to openly discuss strategies for managing social settings, bringing greater awareness to their body and reevaluating ongoing goals.
If this approach to nutrition is something you're interested in learning or practicing please do not hesitate to reach out for Nutrition Coaching.
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