Flexible Diet (IIFYM): Does It Work? Menu and Benefitswhich few know. In additionFlexible dietis a popular weight loss program that is based on a sensible theory.
Also called If It Fits Your Macros (IIFYM) which means "If fit in your macros (nutrients) theFlexible Dietpromotes the notion that there are no "bad foods" and allows you to choose any food as long as it fits the needs of macronutrients..
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THEFlexible Diethas increased in popularity due to its adaptive nature, which allows followers to still indulge in their favorite foods as part of their eating plan. There are many ways to approach this diet, including subscribing to a
This article explains the flexible diet and explores its benefits and possible falls..
- What is the Flexible Diet (IIFYM):
- How to Calculate Your Macros:
- Benefits of Flexible Diet:
- Helps Achieve Your Weight:
- No Prohibited Foods:
- It is Flexible and Easy to Maintain:
- How to Consume Your Macros:
- Protein Rich Foods:
- Foods Rich in Fats:
- Foods Rich in Carbohydrates:
- Disadvantages of the Flexible Diet:
- It's Still a Diet:
- No Emphasis on Micronutrients:
- Does not take into account the health conditions:
- May Raise the Risk of Eating Disorder For Some:
What is the Flexible Diet (IIFYM):
THEFlexible Diet(IIFYM) was originally designed by fitness enthusiast Anthony Collova after he became frustrated with traditional dietary recommendations. THEFlexible Diet(IIFYM) is a new round of diet that focuses on macronutrients rather than calories.
Macronutrients, or macros, are the four types of food molecules that the body can break down into energy. Three types of macronutrients are screened in theFlexible Diet(IIFYM):
- Protein, which has 4 calories per gram.
- Carbohydrates, which have 4 calories per gram.
- Fat, which has 9 calories per gram.
Alcohol is the fourth macronutrient, containing 7 calories per gram, but is not included in theFlexible Diet(IIFYM). Will followFlexible Diet(IIFYM) is quite simple and requires only a few steps:.
- Calculating your macros:Calculations are used to determine how many grams of protein, carbohydrate and fat you need per day to reach your weight goals.
- Know your macros:after knowing their macros, you just have to stay inside them every day. Food intake is screened and adjusted as needed.
Since all foods are allowed, many people consider this diet a welcome change from accurate calorie counting or eliminating whole food groups. THEFlexible Diet(IIFYM) is usually used for people who want to lose weight but can be modified for those who want to gain weight as well.
How to Calculate Your Macros:
The first step to getting started is toFlexible Diet(IIFYM) is to calculate your macros. Most people use the free macros calculator on theFlexible Diet(IIFYM), but you can also calculate them manually. The general process is:
- Calculate your basal metabolic rate:Standardized equations are used to determine how much energy your body uses at rest, based on age, sex, height, and weight. This is known as your basal metabolic rate or BMR.
- Adjust for activity level:TMB is multiplied by an activity factor to increase calories based on your activity level. This is known as your total daily energy expenditure or TDEE.
- Adjust based on weight goals:if you want to lose weight, reduce your calorie intake by 15 to 25%. If weight gain is the goal, increase your calories by 5 to 15%.
- Determine your macros:The protein intake should be between, and, grams per pound of body weight. The fat intake should be between 5 and, grams per pound of body weight. All remaining calories are allocated for carbohydrates.
For weight loss, the main idea is to reduce calories and increase protein to preserve lean muscle mass and lose body fat. After doing all the calculations, the finalFlexible Diet(IIFYM) should tell you how many calories and how many grams of protein, fat, and carbohydrates to consume each day..
Benefits of Flexible Diet:
After the dietFlexible Diet(IIFYM) has many benefits, especially over traditional dietary methods.
Helps Achieve Your Weight:
So far, the research is conflicting about whether macro manipulation affects weight loss or not. Some evidence suggests that diets richer in protein, such asFlexible Diet(IIFYM), can increase metabolism and help maintain weight loss for longer, but more studies are needed.
Regardless, research has consistently shown that calorie reduction leads to short-term weight loss. Such asFlexible Diet(IIFYM) reduces calories by 15 to 25% for people who want to lose weight, following the diet should result in weight loss..
Food screening has also been associated with successful weight loss, so that theFlexible Diet(IIFYM) may also be beneficial. For those who wish to gain weight in theFlexible Diet(IIFYM), increasing calories and consuming larger amounts of protein should result in weight gain.
No Prohibited Foods:
No food is forbidden in theFlexible Diet(IIFYM) as long as they fit into their macros. This can be a great way to teach balance and help people understand where most of their proteins, fats, and carbohydrates come from..
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Allowing all foods can also remove some of the pressure and guilt associated with other more restrictive diet methods, making the experience more enjoyable..
It is Flexible and Easy to Maintain:
With theFlexible Diet(IIFYM), it is easy to plan your meals around your lifestyle without feeling limited. For example, if you know you will be dining out, you can look up nutritional information in advance and then adjust the rest of your meals for the day as needed.
This flexibility can makeFlexible Diet(IIFYM) easier to maintain, since you are less likely to feel restricted. THEFlexible Diet(IIFYM) works for all types of people, including those who follow special diets like vegan, vegetarian, paleo or gluten free. As there are no special restrictions, all types of cuisine and cooking styles fit into the plan of theFlexible Diet(IIFYM).
How to Consume Your Macros:
Once you know how many grams of each macronutrient you should consume every day, it is essential to track your food intake to determine if you meet your macros. Some popular sites and applications for tracking include:.
- My Macros +
- Lose it!
It is also advisable to buy a digital scale and weigh your food in grams in order to get the most accurate macronutrient calculations. THEFlexible Diet(IIFYM) tends to be higher in protein and fat and lower in carbohydrates. Therefore, it helps to understand which foods contain the highest amounts of each macronutrient.
Protein Rich Foods:
- Meat from animals such as meat, chicken, lamb, pork and turkey;
- Dairy products, such as cheese, milk, whey protein and yogurt;
- Vegetables such as beans, lentils, peanuts, peas and soybeans;
- Seafood, like fish and seafood.
Foods Rich in Fats:
- Egg yolks;
- Fatty fish such as salmon, sardines and anchovies;
- Whole dairy products, such as cheese, cream, whole milk and yogurt;
- Nuts and butters;
- Fruit oils, nuts and seeds;
- Seeds like chia and flax.
Foods Rich in Carbohydrates:
- Breads, cereals, pasta and baked goods;
- Vegetables such as beans, lentils, peanuts, peas and soybeans;
- Grains such as oats, wheat, barley, rye and rice;
- Fruits, especially bananas, mangoes and apples;
- Pseudocereals, such as amaranth, buckwheat, millet, quinoa, teff and wild rice;
- Starchy vegetables such as potatoes, sweet potatoes, zucchini and corn.
While tracking is important, there is no need to emphasize the fact that macros are displayed exactly every day. As long as you do not exceed 5 grams in each macronutrient, or below 10 grams, you should still see the results..
Disadvantages of the Flexible Diet:
Although there are many benefits toFlexible Diet(IIFYM), also has some disadvantages, such as:
It's Still a Diet:
Although theFlexible Diet(IIFYM) may be more flexible than other diets, it's still a diet. An abundance of research has found that diets do not work in the long run, and the vast majority of people end up regaining at least some of their lost weight.
Addressing factors other than diet, such as motivation, emotions, sleep and stress, can help people maintain their weight more successfully. The program of theFlexible Diet(IIFYM) offers access to online coaches, but they do not need to have any formal training in nutrition or dietetics.
Working with a nutritionist or other nutrition professional can be a safer and more effective way of addressing these factors in a personalized way.
No Emphasis on Micronutrients:
With so much focus on macronutrients, the importance of micronutrients like vitamins and minerals is somewhat overlooked. Although theFlexible Diet(IIFYM) encourage a whole food diet, no follow-up is actually done to ensure that people are getting enough vitamins and minerals.
Research shows that many fad diets do not provide enough vitamins and minerals, so it is likely that at least some people in theFlexible Diet(IIFYM) are also falling short.
It may be a good idea to look at yourFlexible Diet(IIFYM) to make sure you get enough micronutrients. You may also want to consider adding a multivitamin-mineral supplement if needed.
Does not take into account the health conditions:
THEFlexible Diet(IIFYM) may not be appropriate for everyone, especially for people with health conditions that require special diets. For example, people with diabetes need to monitor carbohydrate intake and people with kidney disease should watch for consumption of sodium, phosphorus, and protein.
It may be possible to modify aFlexible Diet(IIFYM) to work with these special considerations, but more detailed guidance from a nutritionist or other nutrition professional is recommended.
May Raise the Risk of Eating Disorder For Some:
Although macronutrient screening can help people achieve their health goals, it can trigger disordered eating in some individuals. Research has found a strong association between food tracking and physical fitness and the development of eating disorders, especially in young women..
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One study found that 73% of college students diagnosed with eating disorders believed that the use of tracking applications contributed to the development of their condition. It is important for health professionals to examine eating disorders before recommending diets such asFlexible Diet(IIFYM)..
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