If traditional dieting feels restrictive, the flexible approach of "If It Fits Your Macros" (IIFYM) might be a better fit. IIFYM, also known as flexible dieting, helps individuals achieve weight loss without strict limitations. Instead of focusing solely on calories, IIFYM emphasizes tracking macronutrients: protein, fat, and carbohydrates. This allows greater flexibility, as all foods can be incorporated as long as they align with your daily macro targets.
This article will guide you through the basic principles of IIFYM, detailing how to calculate your macros, follow the diet, and weigh the pros and cons of this approach.
Understanding the IIFYM Diet
The IIFYM diet was conceived by fitness enthusiast Anthony Collova, who sought a less restrictive alternative to traditional dieting. It's a modern take on dieting, shifting the focus from calorie counting to macronutrient management.
Macronutrients are the four types of food molecules the body utilizes for energy. In IIFYM, three macronutrients are primarily tracked:
- Protein: Provides 4 calories per gram.
- Carbohydrates: Provides 4 calories per gram.
- Fat: Provides 9 calories per gram.
While alcohol is technically the fourth macronutrient, with 7 calories per gram, it is generally excluded from the IIFYM diet.
Read also: Comprehensive Macro Meal Plan for Effective Weight Loss
How to Follow the IIFYM Diet
Following the IIFYM diet involves a few straightforward steps:
- Calculating Your Macros: Determine the number of grams of protein, carbohydrates, and fat needed daily to meet your weight goals. This often involves calculating your Basal Metabolic Rate (BMR).
- Meeting Your Macros: Track your food intake and adjust as needed to stay within your daily macro targets.
IIFYM is commonly used for weight loss but can be adapted for weight gain as well.
Calculating Your Macro Needs
- Determine Your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest.
- Adjust for Activity Level: Multiply your BMR by an activity factor to account for your daily activity, resulting in your Total Daily Energy Expenditure (TDEE).
- Adjust Based on Weight Goals: Reduce your calorie intake by 15-25% for weight loss or increase it by 5-15% for weight gain.
- Determine Your Macros: Aim for 0.7-1.0 grams of protein per pound of body weight and 0.25-0.4 grams of fat per pound of body weight. Allocate the remaining calories to carbohydrates.
For weight loss, the primary goal is to reduce calories while increasing protein intake to preserve lean muscle mass.
After these calculations, your IIFYM plan will specify your daily targets for calories, protein, fat, and carbohydrates.
Tools for Tracking Your Intake
Tracking your food intake is crucial to ensure you meet your macro targets. Several apps can assist with this:
Read also: The Hoxsey Diet
- MyFitnessPal
- My Macros+
- Lose It!
- Cronometer
Using a digital scale to weigh your food in grams is also recommended for more accurate macronutrient calculations.
Food Choices on IIFYM
While IIFYM allows all foods, understanding the macronutrient composition of different foods is essential.
Foods High in Protein:
- Animal meats (beef, chicken, lamb, pork, turkey)
- Dairy products (cheese, milk, whey protein, yogurt)
- Eggs
- Legumes (beans, lentils, peanuts, peas, soy)
- Nuts
- Quinoa
- Seafood (fish, shellfish)
Foods High in Fats:
- Avocado
- Egg yolks
- Fatty fish (salmon, sardines, anchovies)
- Full-fat dairy products (cheese, cream, whole milk, yogurt)
- Mayonnaise
- Nuts and nut butters
- Oils from fruits, nuts, and seeds
- Olives
- Seeds (chia, flax)
Foods High in Carbs:
- Breads, cereals, pastas, and baked goods
- Legumes (beans, lentils, peanuts, peas, soy)
- Grains (oats, wheat, barley, rye, rice)
- Fruits (especially bananas, plantains, mangoes, apples)
- Pseudocereals (amaranth, buckwheat, millet, quinoa, teff, wild rice)
- Starchy vegetables (potatoes, sweet potatoes, winter squash, corn)
It's important to note that while tracking is essential, minor deviations from your macro targets are acceptable. Staying within 5 grams over or 10 grams under each macronutrient target should still yield results.
Emphasizing Whole Foods
While all foods are permitted, prioritizing a diet rich in fruits, vegetables, high-quality proteins, nuts, seeds, and whole grains will make it easier to meet your macro goals. Aim to derive 80% of your calories from whole foods and include 4-6 servings of fruits and vegetables daily.
Exercise and IIFYM
Exercise is encouraged but not mandatory. Your activity level is factored into your initial macro calculations.
Read also: Walnut Keto Guide
Benefits of the IIFYM Diet
The IIFYM diet offers several advantages over traditional dieting methods:
- Educational Experience: IIFYM can be an eye-opening experience, increasing awareness of the macronutrient composition of foods.
- Achieving Weight Goals: By reducing calories (for weight loss) or increasing them (for weight gain), IIFYM can help achieve desired weight goals. The food tracking component can also be beneficial.
- No Forbidden Foods: The absence of forbidden foods promotes balance and helps individuals understand the macronutrient sources in their diet. This can also reduce the pressure and guilt associated with restrictive diets.
- Flexibility and Adherence: IIFYM's flexibility makes it easier to plan meals around your lifestyle, increasing adherence. It can accommodate various dietary preferences, including vegan, vegetarian, paleo, and gluten-free diets.
Potential Downsides of the IIFYM Diet
Despite its benefits, IIFYM also has potential drawbacks:
- It's Still a Diet: Like all diets, IIFYM may not be a sustainable long-term solution.
- Lack of Emphasis on Micronutrients: The focus on macronutrients may overshadow the importance of micronutrients like vitamins and minerals.
- Not Suitable for All Health Conditions: IIFYM may not be appropriate for individuals with health conditions requiring specialized diets.
- Potential for Disordered Eating: Macronutrient tracking can trigger disordered eating behaviors in some individuals.
Macro Meal Planning: A Practical Guide
Macro meal planning involves organizing your meals to meet specific targets for protein, fats, and carbohydrates. This approach ensures you're meeting your nutritional goals and can be essential for managing your state of mind.
Step-by-Step Guide to Macro Meal Planning
- Determine Your Caloric Needs: Consult a doctor, nutritionist, or health coach to determine your daily calorie needs based on your activity level and goals.
- Set Macro Goals: Plan your protein intake first, as it's often a priority. Then, plan your other macros accordingly to stay within your goals.
- Gather Recipes: Compile a list of favorite recipes to use for inspiration.
- Plan Your Meals: Use a piece of paper, a notes app, or a computer document to plan your meals weekly or monthly.
- Add Snacks: Fill any remaining macro allowance with healthy snacks.
- Make a Grocery List: Shop with your list to ensure you have the food you need to stick to your plan.
- Prepare Your Food: Be mindful of serving sizes and use a food scale to accurately measure your portions.
- Track Your Progress: Use an app like My Fitness Pal or Lose It! to track your macros.
Tips for Efficient Macro Meal Planning
- Theme Nights: Create a theme night (e.g., Taco Tuesday) and always cook the same meal that day.
- Cook Once, Eat Twice: Double your recipes and save food for lunch or dinner later in the week.
- Eat on Repeat: Decide on a food you enjoy and eat it regularly, especially for breakfast.
- Bulk Prep Proteins: Cook a large portion of protein early in the week and base your meals around it.
Leveraging Technology for Macro Planning
AI-powered planners can generate customizable macro meal plans that fit your protein, carb, and fat goals in seconds. Simply fill in your profile and click 'Generate Plan' to create a diet plan based on recipes that align with your nutritional goals.
Understanding Macronutrients: The Building Blocks of Food
Macronutrients are the three main building blocks of food: protein, carbohydrates, and fat. Knowing the grams of each macro in your meals allows you to calculate the total calories. There are 4 calories per gram of protein and carbohydrates and 9 calories per gram of fat.
Prioritizing Protein
Protein is crucial for building and retaining muscle mass. Aim for at least 0.8 - 1g of protein per pound of bodyweight, regardless of your goals.
Balancing Carbs and Fats
The balance of carbs and fats is more controversial and depends on personal preferences. Some prefer low-carb diets, which can be effective as long as protein and calorie goals are met.
The Importance of Food Quality
While hitting your macros is important, prioritize nutrient-dense, whole food sources for overall health.