WTF Does That Even Mean? A Crash Course in Nutrition Buzzwords

Entering the world of flexible dieting can feel like learning a new language: part science, part internet slang, part cult inside joke. Whether you’re new to WAG or just pretending to understand what your coach means by “Macro Tetris,” this is your crash course in speaking fluent nutrition-nerd.

You’re already walking the walk — we’ve thrown together a little dictionary you can use to talk to talk.

Accuracy (n.)

When “close enough” doesn’t cut it. Real deal tracking that delivers results.

“I switched from tablespoon measurements to using a food scale. My accuracy leveled up fast.”

Ambivalence (n.)

The coexistence of conflicting feelings towards a situation or goal, AKA when your goals and your social life start arguing.

“I’m feeling some ambivalence about my goal this week. I want to stay on track and I want to go to happy hour with my friends.”

Behavior Change (n.)

Focusing on the activities and actions that lead to a shift in habits.

“The biggest behavior change that has kept me successful in my journey has been waking up earlier to eat a solid breakfast before work.”

Compliance (n.)

Sticking to the plan. Doing what you said you’d do even when no one’s watching.

“My compliance was solid this week. Progress is boring and that’s fine.”

Consistency (n.)

Showing up, day in and day out. The secret nobody wants to hear because it’s not sexy.

“My goal to be consistent keeps me going when motivation runs out.”

Deficit (n.)

Eating less calories than you burn. The land of hunger and progress (when done right).

“I’m back in a small calorie deficit — emphasis on small, I’m not that crazy.”

Estimation (n.)

When your scale’s at home and you’re eyeballing portion sizes like a pro.

“I put my estimation skills to good use when I went out to dinner last night.”

Expectation Management (n.)

Being honest with yourself. Adjusting your expectations to match your effort.

“I’m not in a deficit, so no, I’m not expecting fat loss this week. Expectation management: achieved.”

Flexibility (n.)

The entire point. Eat what you like, hit your goals, skip the guilt.

“Flexible dieting means I can enjoy dessert without having an identity crisis.”

Intermittent Fasting (IF)(n.)

An eating pattern that alternates between periods of fasting and eating. Supports calorie control and insulin sensitivity for some people.

“I’m not skipping breakfast, I’m biohacking”

High Volume (adj.)

Foods that fill you up without burning through your macros. Generally higher in fiber and can be used to utilize hunger.

“Wow, these blueberries are so high volume; I can eat 100 g for only 15 carbs!”

IIFYM (abbr.) — If It Fits Your Macros

The OG flexible dieting motto. Forever true, but please eat your veggies.

Intuitive Eating (v.)

A non-diet approach to eating, focused on listening to hunger and fullness cues instead of counting or restricting.

“According to my body, I need pizza.”

Keto (n.)

A very low-carb, high-fat diet that puts the body into ketosis, where fat becomes the primary fuel source. Usually means fewer than 50g of carbs per day.

“I’d love to come to lunch Do you know if they serve butter?”

Logging (v.)

Tracking your food intake to collect data and hit your targets.

“Logging isn’t obsessive; it’s information gathering.”

Long-term Goal (n.)

Desired results or achievements set in the future, accompanied by short-term strategies to achieve them. The “why” behind all the tracking, prep, and eye rolls.

“My long-term goal is to lose 20 pounds and keep it off. This requires consistency from me today.”

Macrofice (n.)

That one meal that blows your macros but was absolutely worth it.

“This burrito was a macrofice and I have zero regrets.”

Macro-dense (adj.)

Foods that have more macronutrients (usually carbs and fats) per volume. Tiny portion, big macro hit.

“Peanut butter: small spoon, big consequences.”

Macro-fatigue (n.)

When you’re over tracking, but not over your goals.

“Macro fatigue hit me hard. Taking a week to track loosely and reset.”

Macro-friendly (adj.)

Food that doesn’t torch your daily budget. Generally lower in carbs and/or fat.

“These protein waffles are macro-friendly and mildly depressing, but they work.”

Macro-hoarding (v.)

Saving macros for a “special meal.” Usually ends in chaos and should not be a habit.

“Macro-hoarded all day for the cookout… now I’m bloated and confused. Lesson learned.”

Macro Off-Roading (n.)

When your plan and reality part ways.

“That wedding buffet sent me macro off-roading. We recover, we move on.”

Macro Tetris (n.)

The nightly puzzle of making your macros fit. Weird combos encouraged.

“One egg white, 8 grams of shredded cheese, and a single grape - perfect Macro Tetris achieved.”

Maintenance (n.)

The grown-up phase of nutrition. Not cutting, not bulking, just living. Calories in and calories out are relatively even.

“Maintenance is boring but underrated. It’s where you actually build confidence.”

Meal Prep (v.)

Future-you insurance. Any food prep you do in advance to make your life easier.

“I meal prep because my decisions get worse as the week goes on.”

Non-scale Victory (n.)

Progress that doesn’t involve the scale.

“I finally hit my protein every day this week. Massive NSV.”

Placebo Entry (n.)

A pre-logged meal that hasn’t been eaten yet, utilized so you can plan ahead.

“Placebo entry for chocolate after dinner — now I can build around it.”

Plant-Based (adj.)

A diet centered on foods from plants: vegetables, fruits, whole grains, legumes, nuts, and seeds. Can fall on a spectrum, from fully vegan to including some animal products in moderation.

“Yes, I get enough protein. Do you?”

Process Goal (n.)

The strategies that get you to your outcome, connecting your day-to-day actions to your long-term goal.

“Process goal: prep breakfast the night before so my day isn’t ruined before it even starts.”

Protein Flex (v.)

Casually dropping your protein number into conversation.

“Yeah, I eat 150 grams of protein most days, it’s not that hard.”

Refeed (n.)

A strategically higher-carb day that keeps your metabolism (and soul) happy.

“Friday refeed, sushi night. Coach’s orders.”

Reverse Diet (n.)

Gradually increasing calories after a cut. The real glow-up phase.

“I’m reverse dieting, so I’m less hungry and somehow still lean… wild but I’ll take it.”

Scale Victory (n.)

The rare moment the number actually moves how you predicted it would.

“Scale victory today. Not the point, but still satisfying.”

Self-efficacy (n.)

The confidence that you can do it, because you’ve proven yourself to be capable.

“Tracked through the weekend even though it was busy. Good reminder that I know how to stay consistent when I try.”

Snackcident (n.)

When “just a bite” becomes a serving (or two). Common with Costco-sized purchases.

“Had a little snackcident with the trail mix, I really need to buy the single-serving bags next time.”

Sustainability (n.)

The measure of whether you’ll still be doing this in six months.

“If it’s not sustainable, it won’t be successful.”

Surplus (n.)

Calories in > calories out. The gain train, population: you.

“In a surplus and living my best life. Don’t ask me about the scale.”

Tag-along Macros (n.)

The sneaky macros hiding in “pure” foods.

“I’m disappointed to learn that this chicken breast still has two grams of tag-along fat.”

TeamWAG (n.)

A group of people who get it and support one another in reaching their goals.

“Joining TeamWAG was the best decision I ever made!”

Tracking (v.)

Paying attention. That’s it.

“Tracking isn’t forever, but it’s how you learn and make tangible improvements.”

Tradeoff (n.)

Choosing one thing over another intentionally.

“I’ll have dessert tonight instead of wine. Tradeoff accepted.”

Untracked Territory (n.)

Living life off the app without spiraling.

“Exploring untracked territory on weekends. Feels good.”

Verified Entry (n.)

A food option in My Fitness Pal that has been verified by the company as correct.

“I opt for a verified entry whenever possible for optimal accuracy.”

WTF (abbr.) — Where’s The Fiber

A helpful question when your day is 180g protein and 5g fiber.

“WTF moment when I realized I hadn’t eaten a vegetable in two days.”

Those are just some of the many words we use to communicate on a daily basis. Don’t worry, the more you read and hear them, the easier they will be to remember! Did we miss any? Let us know!

At WAG, we don’t just throw around buzzwords — we teach you how to actually use these concepts to reach your goals.