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What you should know about IIFYM (If It Fits Your Macros)
Over the last several months I began reading about the term If it fits your macros (IIFYM), I did some research on the subject and decided to do a brief article on my interpretation of this eating concept.
Hopefully, it will help you understand more about this diet and understand why you see some bodybuilders eating just about anything they want.
Where does the concept of IIFYM come from?
The dieting concept originally came from a few bodybuilders that got tired of eating the same old bland food when prepping for a bodybuilding competition.
If you are familiar with the average bodybuilding diet you know it can be bland and not very appetizing. Some of the foods bodybuilders stick to when trying to get into competition shape include the following:
- Lean turkey and chicken
- White rice
- Green leafy vegetables (broccoli, spinach, Kale)
- Brown rice
- Fish
- Sweet potatoes
- oatmeal
- Protein shakes
- Egg whites
IIFYM diet is a new acronym for a relatively new diet plan, which is called If it fits your macros. But in reality, the basic principles and end results of the IIFYM diet is no different to other diet programs; it is only the process that is different.
The basic premise of IIFYM diet is to provide the body with just the right amount of nutrients and help the body to burn excess fat. But it differs from other plans in its recommendation of food items.
While the traditional diet plans ask you only eat ‘healthy' and ‘clean' food items, IIFYM allows you to eat food item you want to but with two caveats. The food intake must not exceed your daily quota of calorie intake and must have the right proportions of essential nutrients (macros). Read on for a detailed explanation.
Foods you can eat under the IIFYM plan:
• Fried chicken
• Pizza
• Burgers
•Ice cream
• Candy
• Cookies
• Pop Tarts
• Donuts
What Are Macros?
Macronutrients are carbohydrates, proteins, and absorbable fat. These macronutrients (macros) are needed by the body every day, in order to function properly and stay healthy.
Not just that, these nutrients also have to be in the right proportions (not more, not less), for the body to stay fit and healthy at all times.
In the IIFYM diet plan, people are allowed to eat any food but they have to make sure that they get these macros in the right proportions at the end of the day.
So, people do not need to eat whole grain food to get their daily fix of carbohydrates, they can eat a burger for it too! But they have to make sure that their burger does not have more than the required amount of carbohydrates.
Similarly, you are allowed to get your daily fix of macros from foods like candies, fries, chocolates, and all other items that are branded as ‘bad' food by traditional diet plans! The daily proportions of macronutrients that the body needs is as follows:
- Carbohydrates – 40%
- Proteins – 40%
- Fat – 20%
Calorie Cap Of IIFYM Diet:
All food items have calorie values attached to them, based on the proportions of serving and each person has his/her own daily requirement of calories, based on their age, weight and health conditions.
After you calculate and determine your daily calorie need, you can then easily match them up to food items of your choice (and also have the essential macros), measure up your servings and eat them as a diet.
So, the food items you eat will always keep changing and you won't be bored with the diet at all.
All you need to make sure is that you are not exceeding the specified amount of calorie intake you need in a day.
The daily average calorie requirement for people can be anywhere between 1800-2400. But if you are looking to lose some weight with the IIFYM diet, you need to ingest 15%-20% fewer calories. That way, the body will break down the stored fat reserves to offset the calorie deficit.
IIFYM diet is a big hit with bodybuilders because of its novel approach to the process of gaining muscle while staying lean. It is also a diet plan that is proven effective.