IIFYM: is it the new the lifestyle diet

Are you tired of trying stringent diets and failing? Maybe it’s time to embark on IIFYM (If It Fits Your Macros). IIFYM is a very flexible diet protocol that helps you lose weight without impossible restrictions. With IIFYM, you no longer count calories but instead keep track of your daily macronutrients such as proteins, carbohydrates, and fats. This way, you can still enjoy the foods you like if you make them fit your daily macros.

The basics of IIFYM

The IIFYM diet was created by fitness guru Anthony Collova. He had quickly become frustrated with the standard diets that only consider calorie counting, so instead decided to focus on macronutrients.

What are macronutrients?

Macronutrients, often referred to as macros, are the four types of foods that your body uses for energy. With the IIFYM diet, you keep track of the following three macronutrients:

  • Proteins: Four calories per gram.
  • Carbohydrates: Four calories per gram.
  • Fat: Nine calories per gram.

The fourth macronutrient is alcohol, which works out to seven calories were per gram, but it’s not a part of the IIFYM diet.

How to follow the IIFYM diet

The ease of the IIFYM diet is one of the critical components that makes it such a fantastic dietary plan.

Steps to following the IIFYM diet: 

  • You’ll calculate your macros so you can determine how much protein, carbs, and fat you can consume each day to attain your weight loss goals.
  • Once you have figured out your daily macros, then you just stick to the macros until you start to lose weight.

With the IIFYM diet, all foods are allowed in moderation. Interestingly, this diet is typically used for individuals who are seeking to lose unwanted pounds but can also be beneficial for those who want to gain weight.

How to calculate your macros

Before you embark on the IIFYM diet, you must determine your daily macros. Online, you can use the macro calculator at the bottom of this page, or you can figure out your macros manually.

Making the IIFYM diet work

After calculating your macros, it’s time to track your food intake, so you meet and don’t exceed your daily amount. There are a multitude of websites available that help you track your macros with ease. You can also use a digital scale to weigh your food and determine the grams. With the IIFYM diet, you will eat more protein and fats with fewer carbohydrates.

Here is a list of foods that are known to be high in protein:

  • Meats such as chicken, beef, pork, turkey, and lamb
  • Eggs
  • Nuts
  • Most dairy products such as cheese and milk
  • Legumes
  • Quinoa
  • Seafood

Foods with high fats include:

  • Egg yolks
  • Mayonnaise
  • Oils
  • Salmon
  • Olives
  • Sardines
  • Avocado
  • Nut butters
  • Seeds

High carb foods: 

  • Breads
  • Grains
  • Legumes
  • Cereals
  • Fruits
  • Pasta
  • Baked goods
  • Cereals
  • Rice
  • Potatoes
  • Corn
  • Squash

Remember to not go over your macronutrient calculations by more than 5 grams. Please don’t feel like you are under pressure only to eat the above foods. You can use any of your favourite meals to meet your macro count. You can eat 80 percent whole foods and then add four to six servings of just veggies or fruits.

Exercising on the IIFYM

Unlike other diets that restrict your caloric intake and do not allow you to exercise (such as the HCG diet), with the IIFYM, you are encouraged to exercise. When you first calculate your macros, your daily activity level is taken into consideration.

Flexibility of IIFYM

Most dieters find the flexibility of the IIFYM diet to be more natural to stick with. You can adjust your meals without cutting out your favorites. Besides, you can still go out to eat without feeling restricted. Also, if you are vegan, vegetarian, have gluten-free dietary restrictions, or paleo, you can still undergo this dietary plan. International cuisines and various cooking styles are also supported by this revolutionary diet protocol.

No food is off limits with IIFYM

In many ways, IIFYM is like other diets, but there is one thing that stands out in stark contrast, and that is no food is off-limits. So many diets vilify carbs and cut them entirely out but not the IIFYM. Yes, low fat and low carb diets do lead to weight loss, but many people just put the pounds back on because they reintroduce the foods that they abstained from while dieting. However, with the IIFYM, you don’t have to worry about cutting out foods that you plan to consume later. With IIFYM, you eat a healthy and well-balanced diet.

The IIFYM diet is a great way to enjoy a balanced diet while losing unwanted weight. You don’t have to cut out the foods you enjoy. Instead, you eat them in moderation. The IIFYM has proven to be an effective diet that helps you not only lose weight but keep it off long term.