Flexible Dieting in Practice: 30 Days From Zero to Nutritional Freedom

You’ve read about flexible dieting. You know it works. But how do you REALLY start? How do you go from “never tracked anything” to “eat pizza and still lose fat”?

This is the practical guide. 30 days to transform your relationship with food forever.

No more:

• “I can’t eat that”
• “I ruined my diet”
• “I’ll start again Monday”

After these 30 days, you’ll know EXACTLY how to fit any food into your day and still get results.

Why 30 Days

According to habit formation research:

• Days 1-10: Conscious effort required, uncomfortable
• Days 11-20: Becomes more natural but still requires attention
• Days 21-30: Starts to become automatic

We’re not looking for perfection. We’re building a system you can use for the rest of your life.

What You’ll Learn

Week 1: Fundamentals and setup
  → How to calculate your macros
  → How to track your first meal
  → Structure balanced meals

Week 2: Tracking in practice
  → The art of weighing food
  → Build a mental database
  → Precise adjustments

Week 3: Adjustments and flexibility
  → Your first "flex" meal
  → Restaurants and social events
  → The 80/20 rule

Week 4: Automation and freedom
  → Standard meals (templates)
  → Calibrated intuition
  → Long-term maintenance plan

Before Starting: Initial Setup

Step 0: Calculate Your Needs

You can’t be flexible with something you don’t know. First, you need your numbers.

1. Calculate Your TDEE (Total Daily Energy Expenditure)

Use our Calorie Calculator or use a simple formula:

Men: Weight (kg) × 33 = Approximate TDEE
Women: Weight (kg) × 30 = Approximate TDEE

Example - 75kg person:

• Estimated TDEE: 75 × 33 = 2,475 kcal (~2,500 kcal)

2. Define Your Goal

• Lose fat: TDEE - 300 to 500 kcal (20% deficit)
• Maintain weight: TDEE (maintenance)
• Gain muscle: TDEE + 200 to 400 kcal (10-15% surplus)

For our example (75kg, fat loss):

• Goal: 2,500 - 500 = 2,000 kcal/day

3. Calculate Your Macros

Use our Macro Calculator or follow this proven distribution:

Protein: 2g per kg of body weight
Fats: 25-30% of total calories
Carbohydrates: Remaining calories

Example continued (75kg, 2,000 kcal):

Protein: 75 × 2 = 150g

• 150g × 4 kcal = 600 kcal from protein

Fats: 30% of 2,000 = 600 kcal

• 600 kcal ÷ 9 = 68g of fat

Carbohydrates: Remaining calories

• 2,000 - 600 (protein) - 600 (fat) = 800 kcal
• 800 ÷ 4 = 197g of carbohydrates

Final macros: 150P / 197C / 68G = 2,000 kcal

Write these numbers down. You’ll need them EVERY DAY for the next 30 days.

Tools You Need

Essential:

1. D-Fit App - To track meals and macros
2. Digital kitchen scale (1g precision)
3. Your macro numbers written down

Optional but helpful:

• Meal prep containers (portion control)
• Measuring spoons/cups
• Notes app for meal ideas

Total investment: ~$15-20 (just the scale)

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WEEK 1: Fundamentals

Goal: Understand how much you actually eat and start adjusting.

Day 1-2: Observation (No Changes)

What you’ll do:

• Eat normally
• Track EVERYTHING in D-Fit
• Don’t make changes yet

Why:

• You’re going to discover surprises
• “Just a bit” of oil = 200 kcal
• That “small snack” = 400 kcal
• Reality is different from perception

Expected result: You’re probably eating more than you think. That’s okay, now you know.

Real day 1 example:

Breakfast: 3 scrambled eggs with cheese
→ How much oil/butter did you use?
→ How much cheese?
→ Weigh EVERYTHING

Lunch: Chicken breast with rice
→ 150g or 300g of chicken?
→ Rice raw or cooked?
→ WEIGH before recording

Dinner: "Just a salad"
→ Dressing has 300 kcal
→ Track EVERYTHING including condiments

Day 3-4: Protein Adjustment

Focus: ONLY hit your protein goal. Ignore carbs/fats for now.

Why start with protein:

• It’s the most important macro for results
• Increases satiety (less hunger)
• Preserves muscle in deficit
• Most people eat WAY less than needed

Practical strategies:

Easy +30g protein sources:

- 150g chicken/meat/fish (raw)
- 4 whole eggs
- 1 scoop whey (with water or milk)
- 200g cottage cheese
- 150g tuna in water

Distribute across 3-4 meals:

Goal: 150g protein/day

Distribution:
Breakfast: 40g (4 eggs)
Lunch: 50g (200g chicken)
Dinner: 50g (200g fish)
Snack: 10g (Greek yogurt)
---
Total: 150g ✅

Common problem: “I can’t eat that much protein” Solution: Whey protein. 1-2 shakes = 50-60g easy.

Day 5-7: Structuring Meals

Now that you have protein under control, structure complete meals.

Ideal meal template:

Each meal should have:
1. Protein (30-50g)
   → Chicken, meat, fish, eggs, whey

2. Carbohydrate (30-60g)
   → Rice, potato, oats, bread, fruit

3. Vegetables (as much as you want)
   → Broccoli, lettuce, tomatoes, peppers
   → Don't count in macros (very low calorie)

4. Fat (moderate, 10-20g)
   → Cooking oil, avocado, nuts
   → CAREFUL: very calorie dense

Complete day example (150P/197C/68G = 2,000 kcal):

Breakfast (500 kcal):

• 3 whole eggs (P: 18g, G: 15g)
• 2 slices whole grain bread (C: 30g)
• 1 fruit (C: 15g)

Lunch (650 kcal):

• 200g raw chicken breast (P: 60g)
• 100g raw rice (C: 75g, weighed before cooking)
• Unlimited vegetables (broccoli, carrots)
• 1 tablespoon oil (G: 14g)

Snack (200 kcal):

• 1 scoop whey (P: 25g)
• 1 banana (C: 27g)

Dinner (650 kcal):

• 200g fish/meat (P: 50g)
• 150g potato (C: 30g)
• Large salad
• ½ avocado (G: 15g)

Approximate total:
Protein: 153g ✅
Carbohydrates: 177g (adjust with more rice/potato)
Fats: 44g (adjust with nuts/oil)
Calories: ~1,950

End of Week 1:

Success checklist:

• Tracked EVERYTHING for 7 days
• Hit protein goal 5+ days
• Understand how much you actually eat
• Have a scale and are using it

If you checked everything: Ready for Week 2.

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WEEK 2: Tracking in Practice

Goal: Refine precision, adjust carbs/fats, build mental database.

Day 8-10: Refining the Numbers

Now adjust carbohydrates and fats to hit total calories and macro distribution.

Strategy:

• Protein is already under control (Week 1)
• Adjust carbs if you’re above/below calories
• Adjust fats to reach exact macros

Example adjustments:

Goal: 150P / 197C / 68G = 2,000 kcal
Current day: 155P / 170C / 55G = 1,830 kcal

Analysis:
✅ Protein: Perfect (slightly above is fine)
❌ Carbs: 27g short (-108 kcal)
❌ Fats: 13g short (-117 kcal)

Solution:
+ 30g carbs: 2 slices bread or 100g boiled potato
+ 15g fats: 1 tablespoon peanut butter or ½ avocado

Result: Macros achieved ✅

Pro tip: You don’t need to be perfect (150.0g protein). Acceptable range is ±5g on each macro.

Day 11-14: The Art of Weighing

This is where many people fail. Let’s clarify EVERYTHING.

GOLDEN RULES:

1. Meats/Protein: ALWAYS weigh RAW

Why:
200g raw chicken = 60g protein
200g cooked chicken = 80g protein (lost water)

Nutrition labels are for RAW unless it says "cooked".

Practice:
- Weigh the raw meat
- Cook everything
- Eat
- Record the RAW weight you weighed

2. Rice/Pasta/Grains: Can weigh raw OR cooked (use correct value)

100g RAW rice = 350 kcal
100g COOKED rice = 130 kcal

In D-Fit:
- If weighed raw: search "raw rice"
- If weighed cooked: search "cooked rice"

Recommendation: Weigh raw whenever possible (more accurate).

3. Fats: ALWAYS weigh/measure (very calorie dense)

❌ "A bit" of oil
✅ 1 tablespoon = 14g = 120 kcal

❌ "Some" nuts
✅ 30g nuts = 180 kcal

"Just a bit" error = 300-500 kcal easily.

4. Condiments you MUST count:

High impact (ALWAYS count):
- Cooking oil (120 kcal/tablespoon)
- Butter (100 kcal/tablespoon)
- Mayonnaise (90 kcal/tablespoon)
- Cream sauces
- Salad dressings

Low impact (optional):
- Soy sauce
- Mustard
- Vinegar
- Spices

Practical exercise - Day 12:

Cook this meal and weigh EVERYTHING correctly:

Chicken breast with rice and broccoli

Step by step:
1. Weigh 200g RAW chicken → record
2. Weigh 100g RAW rice → record
3. Weigh 10g oil (tablespoon) → record
4. Cook everything
5. Serve broccoli (no need to weigh)
6. Eat
7. Record RAW weights in D-Fit

Result in app:
- Raw chicken: 200g (60P, 4G)
- Raw rice: 100g (75C, 8P)
- Oil: 10g (10G)
- Broccoli: 100g (optional to record)

Total: 68P / 75C / 14G = ~660 kcal ✅

Building Mental Database

By the end of Week 2, you should be recognizing patterns:

150g raw chicken ≈ 45g protein
1 scoop whey ≈ 25g protein
2 eggs ≈ 12g protein

100g cooked rice ≈ 30g carbohydrate
1 slice bread ≈ 15g carbohydrate
1 medium banana ≈ 27g carbohydrate

1 tablespoon oil ≈ 14g fat
½ avocado ≈ 15g fat
30g nuts ≈ 20g fat

This mental database will make your life MUCH easier in Weeks 3 and 4.

End of Week 2:

Success checklist:

• Weighed proteins raw consistently
• Hit complete macros (not just protein) 5+ days
• Starting to recognize portions without weighing
• Counted oils/fats precisely

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WEEK 3: Adjustments and Flexibility

Goal: Implement TRUE flexibility. Fit “forbidden” foods and maintain results.

Day 15-17: First “Flex” Experience

The moment that changes everything.

Until now you’ve been eating “clean”. Today you’re going to fit something “forbidden” into your macros and understand the power of this system.

Practical exercise:

Scenario: You want pizza for dinner.

• 2 slices pizza = ~500 kcal, ~20P, ~50C, ~25G

Your day’s goal: 150P / 197C / 68G = 2,000 kcal

COMPLETE day plan:

Breakfast (adjusted lighter):

- 3 scrambled eggs: 18P / 0C / 15G = 210 kcal
- 1 slice whole grain bread: 3P / 15C / 1G = 80 kcal
- 1 fruit: 0P / 15C / 0G = 60 kcal
---
Total: 21P / 30C / 16G = 350 kcal

Lunch (more protein, less carbs):

- 250g raw chicken: 75P / 0C / 5G = 350 kcal
- Large salad with vegetables
- 1 tablespoon oil: 0P / 0C / 14G = 120 kcal
- 50g cooked rice: 2P / 15C / 0G = 65 kcal
---
Total: 77P / 15C / 19G = 535 kcal

Pre-dinner snack:

- 1 scoop whey: 25P / 3C / 1G = 120 kcal
- 1 banana: 1P / 27C / 0G = 110 kcal
---
Total: 26P / 30C / 1G = 230 kcal

DINNER - PIZZA (NO GUILT):

- 2 slices pizza: 20P / 50C / 25G = 500 kcal
---
Total: 20P / 50C / 25G = 500 kcal

Evening snack (if needed to hit macros):

- Greek yogurt: 10P / 8C / 3G = 100 kcal
- 20g nuts: 4P / 4C / 14G = 170 kcal
---
Total: 14P / 12C / 17G = 270 kcal

DAY TOTAL:

Sum: 158P / 137C / 78G = 1,985 kcal

Compared to goal (150P / 197C / 68G):
Protein: ✅ 158g (above is fine)
Carbohydrates: ⚠️ 60g short (can add fruit/bread)
Fats: ✅ 78g (close)
Calories: ✅ ~2,000 kcal

Result: SUCCESSFUL DAY + ate pizza ✅

The revelation:

You didn’t “ruin” anything. You planned, adjusted, fit it in. Pizza wasn’t a “cheat”, it was part of the plan.

This changes EVERYTHING.

Day 18-21: Restaurants and Social Events

You won’t live in containers forever. You need to know how to handle social situations.

Restaurant strategies:

Option 1: Information available (large chains)

Many chains provide nutritional info online:
- Research BEFORE you go
- Choose something that fits your macros
- Order confidently

Option 2: No information (local restaurants)

Estimation strategy:

Protein:
- Steak/chicken/fish (portion) ≈ 150-200g ≈ 45-60g protein
- Add 20% for oils/preparation

Carbohydrates:
- Potato/rice/pasta (side) ≈ 150g cooked ≈ 45g carbohydrate
- Bread (1 piece) ≈ 20-30g carbohydrate

Fats:
- EVERYTHING in restaurants has more fat than you think
- Estimate generously: add 15-20g extra

Golden rule: Better to overestimate by 20% than underestimate.

Real example - Steakhouse:

You ordered:
- Steak with fries and salad

Conservative estimate:
- Steak (200g): 60P / 0C / 15G (cooked with butter)
- Fries (150g): 5P / 45C / 20G (fried in oil)
- Salad with dressing: 2P / 10C / 15G
---
Estimated total: 67P / 55C / 50G = ~900 kcal

Record this and adjust other meals of the day.

Social events (birthdays, BBQs):

The 80/20 rule:

80% of days: Hit macros precisely
20% of days: Focus on protein, estimate the rest

In practice:
- 6 days/week: Precise tracking
- 1 day/week: Social event, do your best

Result: STILL lose fat/gain muscle consistently.

Event strategies:

Before the event:
- Eat high protein in previous meals
- Arrive with ~50% of day's macros already met

At the event:
- Prioritize proteins (meats, cheeses)
- Enjoy but consciously
- Avoid "trying everything" without criteria

After:
- Estimate generously what you ate
- Record in D-Fit
- Return to normal plan tomorrow

Refinement: The 80/20 Rule

80% nutritious and nutrient-dense foods:

Lean proteins:
- Chicken, fish, lean meat
- Eggs, whey, low-fat dairy

Quality carbohydrates:
- Rice, potato, oats
- Fruits, whole grain bread

Healthy fats:
- Olive oil, avocado
- Nuts, fatty fish

Unlimited vegetables:
- Broccoli, spinach, lettuce
- Peppers, tomatoes, etc.

20% flexibility (anything):

- Pizza
- Burgers
- Ice cream
- Chocolate
- Restaurant food
- Whatever fits your macros

Why it works:

• 80% gives you nutrients, satiety, health
• 20% gives you freedom, adherence, social life
• The combination = SUSTAINABLE LONG-TERM

End of Week 3:

Success checklist:

• Successfully fit “flex” food 2+ times
• Went to a restaurant and managed the situation
• Understand the 80/20 rule
• Felt no guilt about any meal

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WEEK 4: Automation and Freedom

Goal: Make the system so automatic it becomes effortless.

Day 22-25: Create Standard Meals

After 3 weeks, you probably have meals you repeat frequently. Let’s systematize this.

Create your meal library:

In D-Fit, save 3-5 options for each time of day:

Standard breakfasts:

Option 1 "High Protein":
- 4 scrambled eggs
- 2 slices whole grain bread
- 1 fruit
→ Macros: 30P / 45C / 20G = 480 kcal

Option 2 "Whey + Oats":
- 1 scoop whey
- 80g raw oats
- 1 banana
- 10g peanut butter
→ Macros: 35P / 70C / 12G = 520 kcal

Option 3 "Low Carb":
- 3 whole eggs + 2 whites
- 1 slice bread
- ½ avocado
→ Macros: 28P / 18C / 22G = 380 kcal

Standard lunches/dinners:

Option 1 "Chicken + Rice":
- 200g raw chicken
- 100g raw rice
- Vegetables
- 1 tablespoon oil
→ Macros: 70P / 75C / 15G = 715 kcal

Option 2 "Beef + Potato":
- 200g ground beef 90/10
- 200g potato
- Salad
→ Macros: 55P / 45C / 20G = 580 kcal

Option 3 "Fish + Quinoa":
- 200g salmon
- 80g raw quinoa
- Broccoli
→ Macros: 55P / 60C / 25G = 680 kcal

Tracking now takes 2 minutes:

• Open D-Fit
• Select “Breakfast Option 1”
• Select “Lunch Option 2”
• Done, 80% of day’s macros already recorded

Benefit: More efficiency, fewer decisions, same results.

Day 26-28: Calibrated Intuition

After nearly 4 weeks weighing EVERYTHING, your brain has been calibrated.

Calibration practice:

Day 26 - Intuition test:

Before weighing:
1. Serve your "normal" rice portion
2. ESTIMATE: "This should be X grams"
3. Now weigh
4. Compare

Typical result after 3 weeks:
- Before: "No idea, 100g?"
  Reality: 350g (3.5x more)

- Now: "This should be about 120g"
  Reality: 135g (13% error - EXCELLENT)

Your intuition is now calibrated.

After weeks of weighing:

• 200g raw chicken fits in your palm
• 100g cooked rice is the size of your fist
• 1 tablespoon peanut butter is the size of your thumb

Situations to use calibrated intuition:

• Travel
• Friends’ houses
• Places without a scale

Still: Weigh at home whenever possible. Intuition is plan B, not plan A.

Day 29-30: Long-Term Maintenance Plan

You completed 30 days. What now?

Maintenance options:

Option 1: Continuous tracking (recommended first 3-6 months)

Why:
- Keep seeing results
- Maintain accountability
- Refine further

Time required with standard meals:
- 5-10 minutes/day

Result:
- Maximum precision
- Best results
- Complete control

Option 2: Track 5 days/week

Track precisely:
- Monday through Friday

Calibrated intuition:
- Saturday and Sunday

Why it works:
- 80% tracking = 80% results
- More weekend freedom
- Still enough adherence

Option 3: Cyclic tracking

Track 4 weeks, break 1 week, repeat:

Weeks 1-4: Precise tracking
Week 5: Intuition (using mental database)
Repeat

Why it works:
- Avoids burnout
- Maintains calibration
- Balance freedom/results

Signs you can reduce tracking:

• ✅ Have tracked 3+ months consistently
• ✅ Your weight/body composition is stable
• ✅ Your intuition is 90%+ accurate when tested
• ✅ No trend of fat gain

Signs you should keep tracking:

• ❌ Less than 3 months experience
• ❌ Still losing/gaining weight (in goal)
• ❌ Intuition frequently off >20%
• ❌ Tendency to derail on weekends

Advice: Most people benefit from continuous tracking during the first year. After that, you can experiment with gradual reduction.

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Common Problems and Solutions

”Tracking is too much work”

Solution:

• First 2 weeks: 15-20 min/day (normal, you’re learning)
• Week 3-4: 5-10 min/day (with standard meals)
• After 1 month: 5 minutes/day

Accelerators:

• Create standard meals (Week 4)
• Use “copy yesterday” function in D-Fit
• Meal prep (cook 2-3 days at once)

“Didn’t hit exact macros”

Solution: Acceptable range (perfection not needed):

Goal: 150P / 197C / 68G

Acceptable:
145-155P (±5g)
185-210C (±10-15g)
60-75G (±7-10g)

If you’re within this: Perfect, continue.

”Overate one day”

Solution:

DON’T do:

• ❌ Fast the next day
• ❌ Extra cardio to “compensate”
• ❌ Feel guilt/failure

DO this:

• ✅ Record what you ate (honesty)
• ✅ Return to normal plan today
• ✅ Analyze: What triggered the overeating?
• ✅ Adjust strategy to prevent

Reality: 1 day above macros = ~500 kcal extra = 0.07 kg of fat. In the context of weeks/months: Insignificant impact.

What matters: Returning to the plan immediately.

”Restaurant food ruined my macros”

Solution:

Pre-restaurant strategy:

If eating out for dinner:

Breakfast + Lunch:
- High protein
- Low carbs/fats
- Use only ~50% of day's calories

Example:
Breakfast: Whey + fruit (250 kcal)
Lunch: Chicken + vegetables (400 kcal)
---
Used: 650 kcal

Left for dinner: 1,350 kcal
→ Can eat most menu options and be fine

“Very hungry at end of day”

Solution:

Likely cause: Calorie distribution imbalanced.

Adjust distribution:

Before (hungry at night):
Breakfast: 600 kcal (30%)
Lunch: 700 kcal (35%)
Dinner: 500 kcal (25%)
Snack: 200 kcal (10%)

After (more satiated):
Breakfast: 350 kcal (18%)
Lunch: 650 kcal (32%)
Dinner: 750 kcal (38%)
Snack: 250 kcal (12%)

Other tactics:

• More protein at dinner (maximum satiety)
• More vegetables (volume, low calories)
• Dinner later (8pm instead of 6pm)

“Not seeing results”

Solution - Diagnostic checklist:

1. Are you REALLY tracking everything?

Honest question:
- Oils/condiments? ✅
- "Small bites"? ✅
- Drinks? ✅
- Weekends? ✅

If you answered no to any: There's the problem.

2. Are you weighing correctly?

Raw proteins: ✅
Using correct values (raw vs cooked): ✅
Precision on fats: ✅

3. Have you waited long enough?

Visible results:
- Fat loss: 3-4 weeks
- Muscle gain: 6-8 weeks

If less than that: Patience.

4. Are your macros correct?

Recalculate every 4-6 weeks:
- Your weight changed
- Your TDEE changed
- Your macros need adjustment

Use [calculator](/en/macro-calculator) with your new weight.

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The Freedom Mindset

The Mental Transformation

BEFORE flexible dieting:

"I ruined my diet"
→ Ate 1 slice of pizza

"I'll start again Monday"
→ Endless restriction/binge cycle

"I can't eat that"
→ Mental list of forbidden foods

"I'm good/bad"
→ Morality associated with food

AFTER 30 days:

"It fits my macros"
→ Ate 2 slices pizza, adjusted rest of day

"Every day is a new day of the plan"
→ Continuous consistency, no "restarts"

"I can eat anything"
→ No prohibitions, just portions

"It's just food"
→ Food is fuel + enjoyment, not morality

What Really Changed

It’s not just the body. It’s the relationship with food.

Psychological freedom:

• No guilt
• No anxiety
• No obsession
• No restriction

But with:

• Responsibility
• Awareness
• Control
• Results

This is the true power of flexible dieting.

Mantras to Remember

"There are no forbidden foods, there are inadequate portions"

"80% consistency > 100% perfection for 2 weeks"

"If it fits your macros, it fits your life"

"One day above doesn't ruin results.
 One week of consistency after a bad day creates results."

"The goal isn't to track forever.
 The goal is to learn and eventually have calibrated intuition."

"Flexibility isn't permission to eat anything all the time.
 It's the ABILITY to fit anything when you want."

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Final Action Plan

Today (Before bed)

1. Calculate your macros
2. Download D-Fit and create an account
3. Order a digital kitchen scale (Amazon, $15-20)
4. Write down your macros in phone notes
5. Track your next meal (even if estimated)

Time required: 20 minutes Investment: $15-20

This Week (Days 1-7)

ONLY focus: Protein

• Track EVERYTHING in D-Fit
• Hit protein goal 5+ days
• Buy and start using kitchen scale
• Identify your 3 main protein sources

Expected result: Uncomfortable but educational. You’ll discover how much you actually eat.

This Month (Days 1-30)

Follow this guide exactly:

• Week 1: Fundamentals
• Week 2: Tracking precision
• Week 3: First flex experience
• Week 4: Automation

Commitment: Complete 30 days, no “starting again Monday.”

Expected result:

• System completely understood
• Tracking takes less than 10 min/day
• First visible transformation
• Relationship with food transformed

Next 3 Months (Days 30-90)

Continue tracking:

• 80%+ days hitting macros
• Refining standard meals
• Experimenting with different “flex” foods
• Building muscle / losing fat consistently

Expected result:

• Significant physical results
• Completely automated system
• Well-calibrated intuition
• Sustainable lifestyle

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The Final Truth

Flexible dieting is NOT:

• ❌ Eating junk food all the time
• ❌ Obsessing over numbers
• ❌ Tracking for the rest of your life

Flexible dieting IS:

• ✅ Learning how much you actually eat
• ✅ Developing awareness and control
• ✅ Eliminating guilt and restriction
• ✅ Building a long-term sustainable system

After these 30 days:

• You’ll never need a “diet” again
• You’ll never “start again Monday”
• You’ll never feel you ruined everything with 1 meal

You’ll have a skill for life.

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You’re 30 days away from never needing a restrictive diet again.

Start today. Your future self will thank you.

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References:

• Stewart TM, et al. “Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women.” Appetite. 2002.
• Smith CF, et al. “Flexible vs. rigid dieting strategies: relationship with adverse behavioral outcomes.” Appetite. 1999.
• Burke LE, et al. “Self-monitoring in weight loss: a systematic review of the literature.” J Am Diet Assoc. 2011.
• Wing RR, Phelan S. “Long-term weight loss maintenance.” Am J Clin Nutr. 2005.