You've stuck to your diet all week, but is the weekend the free foodie pass you're craving? Or is "all or nothing" dieting the reason you're not dropping a dress size long term? Holly Louise #thefitpharmacist sets the record straight

Monday to Friday you've avoided all the foods you shouldn't eat and eaten all the foods you should when you want to lose weight; chicken, broccoli, fish, salad. The weekend has arrived and the cravings are at an all-time high. You decide to reward yourself with a little bit of ice-cream, but seconds seem to pass and you are staring at the bottom of an empty litre tub. Sound familiar? You're not alone!

Experience has shown that restrictive diets which label foods as "good" or "bad" or even eliminate food groups altogether are not sustainable. In fact, they may lead to binge eating, yo-yo dieting and cheating which in turn creates feelings of guilt, generates self-punishment and negative emotions, resulting in a very unhealthy relationship with food and body image.

We are constantly being told what to eat and to fill our diets with "good foods" and cut out "bad foods", especially if we want to lose weight. So, what makes certain foods "good" and others "bad"? And how can we incorporate "flexible" dieting into our lives for long-term slim line results? Scroll through the gallery for all the flexible diet answers.

Holly Louise #thefitpharmacist is a registered pharmacist, personal trainer, online coach and expert for Body Science. 
You can follow Holly Louise on facebook.com/HLthefitpharmacist

Feast or famine? The truth about flexible dieting