Flexible Dieting vs. Intuitive Eating: How to Eat Well Without Being Boring

You Don’t Need to Eat Chicken and Broccoli Forever

In their latest podcast-style webinar, Pat and David, two experienced coaches from the Endeavour Coaching crew, got stuck into one of the most misunderstood topics in the world of fitness and fat loss: nutrition that’s sustainable.

No rabbit food, no dry chicken, no giving up your Saturday night takeaway.

They shared their usual blend of banter and brains, diving deep into flexible dieting, why extreme diets don’t last, and how to enjoy food without sabotaging your goals.

Why Extreme Diets Don’t Work (And Make You Miserable)

Pat was quick to call it out, extreme diets are dull and unsustainable.

Sure, they might feel easy at first, just follow the plan, but give it three or four days and you’re already eyeing up the biscuit tin.

“These plans don’t teach you how to eat,” said Pat. “You just follow orders. And when real life gets in the way, like dinner with a mate, you’re lost.”

David agreed, pointing out that meal plans often give the illusion of being effective because of the structure, but the real magic lies in understanding the fundamentals: calories, protein, and a bit of nutritional common sense.

Flexible Dieting: Structure with Wiggle Room

David broke it down: flexible dieting isn’t a free-for-all. It’s structured freedom.

“Think calories, protein, and balance,” he said. “Stick to those, and the rest is flexible. Chicken, beans, tofu—whatever fits your macros and makes sense for your lifestyle.”

Pat added that flexible dieting helps you think on your feet. You’re not locked into one food or one routine, so when you’re out and about, you can still stay on track.

“It’s like having a toolkit,” David explained. “You’ve got options, and that makes it sustainable.”

Navigating Weekends Without Wrecking Progress

Weekends are where most people struggle, and both coaches shared how they approach it.

David keeps weekday meals simple and consistent baked oats and yoghurt for breakfast, prepped lunches, and go-to dinners. That way, he can use his flexibility for meals out or social plans.

Pat, meanwhile, keeps structure during the week and recommends people build a set of reliable, easy-to-make meals so that decisions are simple and stress-free.

“Planning ahead is everything,” said Pat. “Look at your week, figure out what meals might throw you off, and prepare accordingly.”

Is Calorie Banking Worth It?

Both coaches agreed: calorie banking works, but you’ve got to be smart about it.

David shared how he might skip or delay a meal slightly if he’s got dinner out planned but always makes sure to get some protein in beforehand so he doesn’t turn up starving.

Pat highlighted the importance of looking at your weekly calorie average: “Fat loss isn’t won or lost in a single day. It’s what you do across the week that matters.”

If you do overeat? No stress. Adjust over the next couple of days. No need to panic or punish yourself.

What Happens After the Diet Ends?

David recently wrapped up a fat loss phase, dropping six kilos and shared how he’s maintaining that now.

“I’ve kept the same structure,” he said. “Just eating a bit more of the same stuff bigger portions, more oats, the odd square of chocolate. That’s it.”

Pat echoed that it’s all about keeping the behaviours that got you results in the first place, just with a bit more freedom once the goal’s hit.

“You don’t go from dieting to a free-for-all. You transition. And that’s where sustainable change happens.”

Progress Over Perfection

Pat and David wrapped up the session by reminding everyone that flexible dieting is about making smart decisions most of the time not aiming for perfection.

It’s about having a plan, knowing your numbers, and understanding that food should support your life, not control it.

So whether you're cutting, maintaining, or just trying to feel a bit better in your jeans, it all comes down to consistency, awareness, and knowing when to be strict and when to let loose.

And if you’re not sure where to start? That’s what coaching’s for.