IIFYM(if it fits your macros) easily explained

iifymIIFYM( if it fits your macros)

My experience with many diets led me to believe some foods are good for you & some foods are bad for you.
The way you lost weight was determined by the foods you cut out of your diet and so on.
Chicken + Rice = Good. Ice Cream + Chocolate = Bad.
“Eat clean” (two words despised by the flexible dieting community) used to be how i approached nutrition Until a few months ago…

Flexible dieting has been recently gaining momentum as a revolutionary new way of eating.

What is Flexible Dieting?
Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat and Carbohydrate. One gram of each macro has a calorie value.

  • 1 Gram of Protein = 4 Calories
  • 1 Gram of Carbohydrate = 4 Calories
  • 1 Gram of Fat = 9 Calories

Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters would track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
Flexible Dieting follows the belief that there are no miracle weight loss foods. No good or bad foods, just macro ratios.
For example:

McGrilled Chicken Burger
McGrilled Chicken Burger:

  • 25g Protein
  • 33g Carbohydrate
  • 15g Fat

OR
Brown Rice and Tuna 

  • 25g Protein
  • 33g Carbohydrate
  • 15g Fat

Both are the same macros and so both will achieve the same results in your body composition.

When food enters your stomach your body isn’t thinking “Healthy or unhealthy?” it is simply breaking down the food and processing the macronutrients.

Essentially, to change your body you can eat whatever you want so long as you hit your macro goals.

To maintain and improve overall health, although not necessary to change your body, I’d recommended tracking your fiber intake as well.
This will ensure that you are getting enough micronutrients as well.

What Are the Benefits?
I’ve experimented with a wide range of different diets. All of them have their merits but Flexible Dieting is by far my favorite (And one I continue to follow today).
1. Effective
The most important tool in weight loss is understanding a calorie defecit is necessary for losing weight
Although quality is still important, quantity is the greater determining factor in weight loss or gain. If you’re not in a calorie deficit you can eat all the “good foods” you want and go nowhere.
By tracking everything that enters your mouth you stop the guess-work and take control over how & when you reach your goals. Tracking, whether it’s your macros or calories, is hands down the most effective way to change your body.
2. Flexible
Flexible dieting is just that: Flexible.By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. You can have your cake and eat it too! 
One of the challenges I’ve always found around dieting was the awkward social element. There’s only so many dinners you can bring tupperware containers full of rice and chicken to without feeling like a idiot

By allowing yourself flexibility you can join in on meals with families and friends, so long as you keep track of what you’re eating.

3. Sustainable
For years my cycle would look the same. I’d set myself a super restrictive way of eating and then “Diet, Diet, Diet, Binge…Diet, Diet, Diet, Binge”. Then you realise food is not just physical but psycological
Flexible Dieting is the first thing that I’ve been stick to consistently over a long period of time. From my research and experience it seems to kill the “Diet, Binge” cycle many of us have found ourselves on.
Because you can eat whatever you want (in moderation) it’s more mentally & emotionally sustainable. 

How to Get Started
1. Calculate your Macros using an online calculator – use iifym.com.

Monitor and make any adjustments after 4 weeks.
2. Make an myfitnesspal account
This way of eating is all about tracking and measuring your macro intake. I personally use My Fitness Pal as it has the worlds largest nutritional database. It’s also available across all platforms and has a great barcode scanner app
3. Buy Digital Scales
A lot of nutritional information is available on food packaging, however, a scale will ensure you accurately track what you eat.
Without overstating it I feel Flexible dieting has completely revolutionized what and how I eat. I love having the ability to eat what foods i want, and still be able to acheive my goals

origin – healthyeater.com
For a more indepth look at IIFYM like our facebook page as we will be putting a link to our new macros E Book on there very soon.

About Al

Al Nuttall is the founder and Personal Trainer of Peak Performance 365 based in Cairns, in Far North Queensland. He's a firm believer that you can achieve anything you put your mind to and, as a testament, he lives his life by that philosophy. He will set out achievable goals and develop a plan on how to reach them. Will power and hard work will do the rest. Changing your lifestyle isn’t meant to be easy but the rewards will definitely be worth all the effort in the end. So what are you waiting for? GIve Al a call and start to be the best you can be... everyday!

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