The short answer is, yes.  BUT, I am here to tell you that just because a box of Oreos fits your macros and you can still lose weight eating them, doesn’t mean you should.  

     I don’t want you to forget about the essential micronutrients found in food and how it is vital to many of our body’s physiological functions. Fast food, candy, cookies, “shelf-life” treats, frozen meals, etc. are all deficient in micronutrients.  Lack of micronutrients can lead to all kinds of health problems.   If you want the most out of your body, workouts, brain function, sex life, and sleep then you should consider eating mostly foods with essential micronutrients, not just hitting your macros for the sake of hitting them.

     Below is a list of 10 Essential Micronutrients as well as the risks associated when you are deficient in them.

Calcium-Essential for healthy teeth, bones, protects the heart and arteries.  Can lower the risk of breast cancer. With all the lifting and/or impact you do in the gym, healthy bones are vital!

Vitamin D- Produced by the skin and plays an essential role in building and maintaining healthy bones. When deficient, the mitochondria in muscle fibers can’t regenerate energy properly after your muscles contract, causing you to feel tired quicker.  

Potassium- Too little potassium can lead to high blood pressure, increase the risk of kidney stones and osteoporosis. High potassium foods can help with cramps and speed up recovery by linking with sodium to help your muscles and nerves work properly.

Fiber- Can help maintain a healthy weight, resist against type 2 diabetes and heart disease.  As we all know it keeps you regular ;) I give all my clients a number to hit when they work with

Vitamin A- Crucial nutrient to help maintain healthy eyesight, strong immunity, and can help with tissue growth.

Vitamin C- Antioxidant, keeps immune system strong, aids in wound healing and can lower the risk of cancer.

Vitamin K- Essential for bone mineralization and cell growth as well as normal blood clotting.  You may experience bruising and nosebleeds if you are deficient.  

Vitamin E- Antioxidant.  Severe deficiencies can cause nerve damage. Essential for blood circulation and protection from free radicals.

Vitamin B- Feeling sluggish at the gym? The body uses Vitamin B to convert protein and sugar into energy and produce red blood cells.

Magnesium- This nutrient is what I call magic!  It is required for more than 300 biochemical reactions in the body.  It helps regulate blood pressure, maintains bone strength and keeps the immune system healthy.  Personally, it has helped me sleep better and lessened my RLS.

     With all of that said, can you still lose weight Flexible Dieting and eat Oreos?  Yes.  Do I eat cookies once in awhile?  Absolutely, in moderation when it fits my plan.  Trust me this is one of the reasons I love Flexible Dieting so much, but I do my best to stick to the 80/20 rule.  

     Just remember, If you eat mostly lean meats, fruits, veggies, naturally gluten free starches such as rice, quinoa, oats, potatoes, then you are on the right track.  Try and stay away from processed foods, fast food, frozen meals and anything with a "shelf life".  You will be shocked at how much more focus you have at work, more energy you have with the kids, performance in the gym will skyrocket and not to mention your hair, skin and nails will be more beautiful than ever!  

    If you need help getting on the right track or want to learn more about Flexible Dieting, please fill out our contact form at