Welcome to my first Blog! So excite it!,, today I feel that I need to talk about IIFYM as a great tool for fitness or just a keep a good diet if we use it properly , let's start it:
Thank you and don't forget to visit our webstore www.theproteincreations.webs.com
What is IIFYM ?
Flexible Dieting (Or commonly known as If It Fits Your Macros) is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat and Carbohydrate. One gram of each macro has a calorie value.
1 Gram of Protein = 4 Calories
1 Gram of Carbohydrate = 4 Calories
1 Gram of Fat = 9 Calories
Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters would track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
Does the “If It Fits Your Macros” Diet Work?
The short answer is yes, it absolutely works–flexible dieting is exactly what I go over and recommend in my website or YouTube channel.
But let’s dive a bit deeper so you fully understand why it works, and how you can apply it optimally and successfully.
Let’s start with a quick discussion of “calories in, calories out” and how it relates to your body.
Your body burns a certain amount of energy every day, and this can be measured in calories. The energy in food can be measured in the same way.
Now, in order to lose fat, you need to feed your body less energy than it burns. When you do this, it must get the energy it needs from somewhere, and its “go to source” is its fat stores.
This is an absolutely irrefutable scientific fact. When we’re talking strictly weight loss, a calorie is a calorie, regardless of where it comes from.
At the other hand, Will You put any kínd of food into your body just because it fits your macros? Health is also important as the physique . My advice to you is COMBINE BOTH WORDS... yes! Why not? You can eat what you love but clean versions and fit them in your macros and make sure you pick out the right food. For example, you want to eat chocolate,( I love chocolate 😋) , look for those that have less sugar and they are dark. If you want to sweeten your drinks or desserts use natural sweeteners like coconut sugar or sugar leafs like stevia . If I want ice cream I make it with avocado or frozen bananas .... And on and on.... http://www.theyummylife.com/FroYo_Pops
The healthiest you eat the more we can fit in our macros, you get that? You can eat pizza and not eat nothing else the rest of the day or eat 6 delicious meals and snacks and fill your body with a lot of food!
You need to ensure you get enough protein every day to preserve muscle.
You need to ensure you eat enough carbs, which provide your muscles with the glycogen stores needed to maintain training intensity.
(And in case you’re worried that eating carbs will make you fat, check out my article on carbohydrates and weight loss to learn why this isn’t true.)
You need to ensure you eat enough healthy fats, which play an important role in hormone synthesis.
This is why counting macros is superior to counting just calories. It allows you to focus on improving body composition, not simply dropping or gaining pounds.
Now, just like with counting calories, what you eat to hit your macro targets is of secondary importance when we’re talking body composition.
The problem is when someone with no regard to food quality — little common sense or nutritional knowledge — starts IIFYM and takes it literally. Someone already eating a ton of junk food keeps eating the same amount of junk food, but in a more structured manner.
IIFYM is based on the idea that you maintain an overall nutritious diet. Unfortunately, this part is sometimes lost in translation.
Focus on Quality and Quantity
Your weight is determined by how many calories you consume and expend.6,13 However, where you get those calories also matters.
Your macronutrient intake and food choices also play a major role in your ability to lose fat, gain muscle, stay full, stay healthy, perform well physically, and just about everything else.
Food quality and quantity are completely intertwined and impossible to separate.
Controlling your portions is important for making sure you get enough nutrition, as well as making sure you don’t overindulge. Likewise, eating more filling and nutritious food helps you control your portion sizes by keeping you satiated and well-nourished with fewer calories.
However, you’ll probably get better results with less stress by using both strategies. Focusing on both food quality and quantity can have similar positive and synergistic effects.
When you focus on food quality — eating more nutritious and filling foods — you generally do a better job of eating fewer calories.9,10,18 What many people ignore is that focusing on calories and macronutrients can also help you increase your food quality.
When you start reading labels and realizing how many calories are in your food, you usually pick lower calorie options — things like lean meat, fruits, and vegetables. You start eating “cleaner” by default.
Here is a link to a Macro Calculator 👇🏻
You also can download some helpful app like MACROFINDER or MYFITNESSPAL to your device.
Thank you all for reading it... Please make your questions or comments!
Olga
No comments:
Post a Comment