Flexible dieting is not only a dieting strategy, it is also a LIFESTYLE change. Like most lifestyle changes, they don’t happen overnight, and we recognize this. Everyone starts in a different place depending on where they are in the learning process. So based on the steps below, figure out where you should begin to help you be the most successful.

Those new to tracking should first focus on hitting their calorie target. Make sure to keep this step to your first week using the app. The intention is to help you understand how to track, measure foods, and become familiar with the Carbon app. This time will also help you build better habits and lead you on your way to success.

At check-in, you should mark non-compliant because the next step is the most important to your long-term success. This stage is more of a learning exercise.

Hitting your daily protein target is essential for a few reasons:

1. Protein can't be stored like carbs and fat, so being consistent daily is necessary.

2. Protein shifts the loss towards body fat instead of muscle loss when you diet.

3. Protein reduces appetite and hunger levels which can be very helpful in a dieting phase.

4. Protein boosts your metabolism because it takes more calories to digest, process, and utilize than carbs and fat.

At check-in, you can mark compliant if you have successfully hit your weekly average calories and daily protein targets for the week!

If you are happy with your results at this step, you don't have to move to step 3 and can mark compliant moving forward.

Please keep in mind you may see more weight fluctuations daily due to varying levels of carbs in your diet. These fluctuations could negatively impact the coach's recommendations since it will be harder to determine your true weight.

Research clearly shows no difference in fat loss/weight loss between diets when protein and calories are equated. Depending on your long-term goal, moving to step 3 can be very beneficial for these reasons: