On top of that, it gives you a whole lot more freedom than a lot of diets. You can eat pretty much anything you like, as long as it fits within your macro and calorie restrictions.
Sweet right? Pioneered by Andy Collova, he was bored and frustrated by traditionally restrictive dieting and decided to take a more flexible approach. The IIFYM diet is based around managing and balancing your three main macros, carbohydrates, protein and fat.
These are the three macros your body processes and turns into energy. By doing this, you can improve your fat to muscle composition and accelerate you towards your fitness or body goals. Want to complement your diet with exercise?
Check out our weight loss workouts for women. Apps like MyFitnessPal allow you to input your foods, and keep track of the macronutrients within them. For example if you have a burger for lunch, that can be up to calories spent straight away. And you might fail to hit your macros too. Absolutely treat yourself, however, just try to keep the majority of what you eat as clean as possible. For example, opt for lean meats which are high in protein and low in fats and calories.
Aim to consume complex carbohydrates over simple. These take longer to break down in your body, giving you a clean, slower lift of energy. Avoid simple carbs like sugar as they are pretty much empty calories. Eat nutritious foods. You need the minerals and vitamins within to stay healthy.
Be honest. Need a little inspiration to start meeting your macros? Check out these foods to get you started. Just remember to try and eat clean rather than go for the treats all the time. To work out the grams of carbohydrates, divide the remaining calories by 4, which is the amount of calories per gram there are in carbs.
In summary, our year-old, cm tall, 80kg male in calorie deficit, his breakdown would be:. This means it will likely make it easier to stick to the diet, which is one of the most important factors in reaching your goals.
In our example above, a typical chocolate bar would account for 10g of fat and kcals. This is relevant as in order to get the best results, body compositional changes need to happen over a sustained period of time. Consequently, calorie deficits should be modest to ensure you maintain as much lean body mass as possible — even if it means it takes a little longer.
The more aggressively you drop your daily calories, the more likely it is you will lose muscle mass. So, to be successful you need to be able to stick to your diet for long enough.
This is where the element of flexibility is so important. Eliminating your favourite foods for long periods can be very difficult. Essentially, following a diet that accounts for your food preferences can help you follow it for the time it takes to get great results and reduce the risk of the weight coming back on.
There is vast amount of evidence that shows when it comes to losing weight and body fat the most important factor is being in a negative energy balance.
Being in a negative energy balance means that your body will use its stored energy, i. This makes it better than just following an energy restricted diet with no regard for the macronutrient composition. If you follow IIFYM for a period of time it will likely help teach what food looks like in terms of its macronutrient and calorie content.
This should hopefully help long term when it comes to following a diet plan. For example, an avocado, which provides an abundance of vitamins and minerals and healthy fats, 1 medium avocado contains approximately kcals.
Even though avocados provide healthy nutrition, if they are causing you to be in a positive energy balance it will result weight gain. Learning the composition of foods can help when it comes to planning your daily and weekly meals, knowing when to make adjustments and what to account for.
This may lead to sustained weight loss as you will be more aware of what foods are likely to prevent you making progress. By creating good lifestyle habits you can put yourself in the required deficit without having to track each individual macronutrient or even your calorie intake. For example, cutting back on alcohol intake and reducing portion sizes can be enough to put people in an energy deficit that will not require all the tracking. In some cases, the extensive tracking can be quite stressful and if you have a hectic schedule it can be difficult to do every day.
This can limit the accuracy of your dietary reporting. For example, filling in a food diary a day later can often mean things are missed. For those new to a weight loss plan, and who are just looking to drop a few pounds, IIFYM may not be easiest plan to start with straight away. In addition to the time consuming nature of tracking, there is also the element of accuracy.
Although some apps having the capacity to scan bar codes has made tracking a lot easier, there is still room for error. In a study looking at the usage of one food tracking app in a real life setting, participants underreported their food intake by as much as kcals on average. Peanut butter doesn't. Many are rich in the amino acid leucine , perhaps the key player in muscle building.
Peanut butter isn't. Failure to reach a minimum leucine threshold means you're leaving some growth potential on the table. Some proteins are complete—meaning they contain all nine essential amino acids. I say treat protein like the deity it is. Take in high-quality sources of protein, and disregard the trace grams of incomplete protein from fat and carbohydrate sources. Focus on getting grams of quality protein each meal to ensure you're maximizing your muscle-building potential.
Micronutrients such as vitamins and minerals often fly under the radar when following an IIFYM approach. Rather than having a serving or two of veggies at most meals, some people go without them in favor of having a couple Oreos or a Pop-Tart later. This is perhaps the best example of how numbers can overtake the importance of health.
The essential micros found in fruits and vegetables tackle numerous vital functions that allow you to train hard and recover quickly. Make no mistake: You need them. You just want the other stuff. And that should count for something! Eat a handful-sized serving of vegetables at least three times per day, and don't count it against your carb totals. Sorry brotato, but the starchy spud, as well as peas and corn, should still be viewed as carbohydrates.
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