IIFYM diet Plan : Weight Loss
IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted. No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.
Why IIFYM?
Take control of your weight-loss journey while eating the food you enjoy! This is NOT a diet! No foods are off-limits! As long as it fits your macro requirements, you can eat whatever you like.
Easy weight loss
If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away.
Anyone following IIFYM aims to eat a certain set amount of fat, carbs, and protein every day. Beyond that, it's basically a free-for-all.
There's nothing magical about IIFYM. It follows the same calories in, calories out principle as all successful weight-maintenance and weight-loss diets.
If you're following a personalized diet template, it's best to get that template from a registered dietitian or a doctor.
The major upside of IIFYM is that it emphasizes the idea that all three macronutrients—fat, carbs, and protein—are important, and doesn't make any food off-limits.
One potential drawback is that, if you're not eating mostly nutritious foods, you might be missing out on important vitamins and minerals.
Also, tracking what you eat may make you focus on food in a way that starts to feel unhealthy. If this is the case, IIFYM isn't for you. No matter how you eat, the rules of fueling your body in a healthy way remain the same.
Personalized Meal Plans + Workout Programs
Take the hassle out of tracking your macros with a Meal Plan tailored to your exact unique macronutrient needs. Our IIFYM Meal Plan takes care of everything, recipes and shopping lists included
IIFYM, or “If It Fits Your Macros” is a type of flexible dieting that helps people lose weight without feeling overly restricted.
Rather than focusing on calories, IIFYM tracks macronutrients instead — namely protein, fat, and carbohydrates. This allows for much more flexibility since all foods can be enjoyed as long as they fit into your macros for the day.
Here are the basic principles of IIFYM, details on how to follow it, and the pros and cons of this approach.
The IIFYM diet involves calculating the amount of protein, fat, and carbs to be eaten each day in order to meet your weight goals. Food choices are tracked and adjusted as needed in order to stay within these macros.
IIFYM is a new spin on dieting that focuses on macronutrients rather than calories.
Macronutrients, or macros, are the four types of food molecules the body can break down for energy. Three types of macronutrients are tracked in IIFYM:
- Protein, which has 4 calories per gram.
- Carbohydrates, which have 4 calories per gram.
- Fat, which has 9 calories per gram.
Following the IIFYM diet is pretty simple, and only requires a few steps:
Calculating your macros: Calculations are used to determine how many grams of protein, carbs, and fat you need each day in order to meet your weight goals.
Meeting your macros: Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed.
Online or manual calculations are used to determine the appropriate number of calories needed to meet your weight goal. Then, the ideal ratio of macronutrients is determined based on your current body weight and allowed calories.
Calculate your basal metabolic rate:
Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height, and weight. This is known as your basal metabolic rate or BMR.
Adjust for activity level:
The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your total daily energy expenditure or TDEE.
Adjust based on weight goals:
If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%.
Determine your macros
Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams per pound of body weight. All remaining calories are allotted for carbs.
Foods High in Protein
- Animal meats, like beef, chicken, lamb, pork, and turkey
- Dairy products, like cheese, milk, whey protein, and yogurt
- Eggs
- Legumes, like beans, lentils, peanuts, peas, and soy
- Nuts
- Quinoa
- Seafood, like fish and shellfish
Foods High in Fats
- Avocado
- Egg yolks
- Fatty fish, like salmon, sardines, and anchovies
- Full-fat dairy products, like cheese, cream, whole milk and yogurt
- Mayonnaise
- Nuts and nut butter
- Oils from fruits, nuts, and seeds
- Olives
- Seeds, like chia and flax
Foods High in Carbs
- Bread, cereals, pasta and baked goods
- Legumes, like beans, lentils, peanuts, peas, and soy
- Grains, like oats, wheat, barley, rye and rice
- Fruits, especially bananas, plantains, mangoes, and apples
- Pseudocereals, like amaranth, buckwheat, millet, quinoa, teff, and wild rice
- Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn
While tracking is important, there is no need to stress about hitting your macros exactly every single day.It’s generally easier to meet your macros by eating a whole-foods diet with plenty of produce. Exercise is recommended, but not required.
Benefits
- IFYM is a flexible alternative to traditional dieting. Since all foods are allowed,
- many people find it easier to stick to, increasing the likelihood of reaching their goals.
- It’s Flexible and Easier to Stick To
- It Helps You Achieve Your Weight Goals
- IIFYM is a flexible dieting option
for people who want to lose weight and build muscle mass without feeling overly restricted.
It involves calculating how many grams of protein, fat, and carbohydrates you need to eat each day, then tracking your food intake to make sure you meet these macros.
However, IIFYM does not track micronutrients, and may not be suitable for people with certain medical conditions or those who are at risk of an eating disorder.
Some people find it difficult to keep weight off long term, and may benefit from working with a nutrition professional for more guidance and support.
Since all foods can be enjoyed on IIFYM, many people find it less restrictive and easier to stick to than other diets. It can be a great option for those looking for flexibility and balance while achieving their weight loss goals.
Downside
While IIFYM is flexible, it’s still a diet. It’s important to ensure you are getting enough micronutrients on this plan and to seek professional guidance as needed. IIFYM may not be appropriate for everyone, especially people with serious medical conditions.
Does Not Take Health Conditions Into Account
No Emphasis on Micronutrients
Bottom line
No matter how you eat, the rules of fueling your body in a healthy way remain the same.
Done right, IIFYM can support a balanced diet that leaves room for your favorite less-healthy foods, in moderation.
And, if you're consistently eating a caloric deficit within the guidelines of what's healthy, the method can be an effective, sustainable way to lose weight. But, it's still important to follow basic healthy eating guidelines.
Be sure to focus on food quality, with an emphasis on vegetables, fiber, and high-quality protein, choosing whole foods over heavily processed foods.
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