"For some of those who had less experience with nutrition and diet, the structure of a meal plan proved to be invaluable to their success," she recalls.
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To help figure out who it's best for, IFBB bikini pro and researcher Laurin Conlin designed a 20-week study comparing flexible dieting and meal-plan dieting for 27 subjects. IIFYM is great for plenty of people, but it's not for everybody-or at least, not at every stage of their fitness journey.
"Health food" is light years ahead of where it was when you were growing up. That's the beauty of IIFYM: it allows you to be more targeted in your indulgences and make more informed choices about what you choose to eat and why. Then, you could have more carbs to "spend" at dinner. And don't be surprised if later that afternoon, you've spent all of your carbohydrates and are now lacking energy to power through the rest of the day.Īlternately, you could use the Recipe Database to look for high-protein, low-sugar breakfasts-we've got over 300 currently. If you want to spend your carbs on a big pancake breakfast, you certainly can, but remember that you only have so much to spend-and that you still need to hit your protein and fat totals for the day. Rather than being able to spend whatever you want as long as it hits a grand caloric total, you have to budget three different currencies: protein, carbohydrates, and fat. Managing macros is a lot like managing your budget. Or as rabbi and weight-loss success story David Katz put it in the article, " I Went from a Little Guy to Morbidly Obese," "Eliminate mistakes like two-liter bottles of cola, and you will find 2,000 calories easily enough." But what happens if you've been at 2,000 calories for months, or years even, and it's not working anymore? Then it's time to look at your macros. Make no mistake, if you go from 4,000-5,000 calories per day to 2,000, you'll almost definitely lose weight for a while. After all, why count three different things when you can count just one? The answer is that by emphasizing specific amounts of each macronutrient (and choosing quality sources), you can better tailor it to your lifestyle, tastes, and goals.
Done correctly, this provides a consistent calorie intake, as well as one that can be personalized in endless different ways.Īt first glance this may seem needlessly complicated.
Rather than placing all of your attention on counting calories or severely limiting certain macronutrients like carbs or fats, IIFYM focuses on meeting daily "targets" of all three. Macros, short for "macronutrients," is the term used to describe the three categories of nutrients making up the calories in your food: protein, carbohydrates, and fats. If you've recently used a macronutrient calculator and want to see what those numbers mean, or if you're just curious about a better way of dieting, this guide is for you. In reaction, a dietary approach called IIFYM, or "if it fits your macros," has exploded in popularity. Then someone finally asked the question, "What if all calories aren't the same? What if they're just the beginning of the story?"
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