IIFYM made simple.
By Jacked Jess
So what exactly is…If It Fits Your Macros?!
Commonly known as IIFYM, this is a type of diet that allows you to meet your macronutrients needs i.e. proteins, carbohydrates, and fats. These three main food groups each play an individualized role in the body to build up your metabolism while working hand in hand with your training to achieve your
nutrition and body goals. Before you freak out, this is not some diet mission where you have to eat a particular part of a plant at a precious time and manner. The idea behind the ‘if it fits your macros’ is you eat whatever type of food you want from all of the three categories. This is a plan where your meals provide your body with these macros (protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous) based on your target goal. It’s like a simplified version of calorie counting and has been in the bodybuilding world for years, commonly known as flexible dieting. But we are the cool kids; we call it IIFYM! So does this mean you can have pepperoni pizza every day with cherry-topped ice-cream? Or is this a nutrition fad that will fade like its numerous predecessor?
Does this involve eating anything and everything?
So far it sounds like you can eat anything and get away with a great bod and healthy lifestyle. Well, sorry to burst your bubble, but you can’t have your cake and eat it! Here is a great place to start;
- Say for example you have an intake of about 250 grams of protein, 150 of carbs and 75 of fats; you will need to rely on staples such as potatoes, oats, lean meat, fish, and veggies. You might need to snack a bit to fill in on the proteins while restricting the fats and carbs. With this basic stats, you really can’t say you will anything and everything.
- Maintain high food quality while at it. This particularly relates to your fiber intake that limits your intake of processed sugars and maximizes on veggies, fruits and pulses. Ps, I hope junk is not your major source of calories, cause you will definitely feel that during workouts.
So far, this might be a little confusing, especially for beginners. Let me lighten your load (get it?). Our phones are our lives. And this too can be incorporated into your phone life. There are several apps on the Apple app store and Google play that can set up your IIFYM goals. A common one is MyFitnessPal that will require you to enter some info including your goals. You will then need to set your IIFYM goals and macro counts manually to be fully set up. (While you are there don’t forget to download my app!)
What is macro counting?
You might have guessed it, counting the macros you need per day, how many you have consumed and how much you have left. The best way to go about this is with a macro calculator, in line with your activity levels. From here you can establish your TDEE i.e. your Total daily energy expenditure, which is already calculated for you by the app. A general rule to keep in mind, 1 gram per pound of body weight. Can it get any simpler?