You may have come across the term IIFYM or Flexible Dieting but yes, we agree, it sounds a bit cryptic to say the least. So what would you say if we told you that you can eat everything you like in moderation and still lose weight, build muscle and achieve all your fitness goals? Crazy, right? Yet, there is a whole community of fitness people who do just that to stay in shape or even compete in international bodybuilding competitions. Yes, you heard that right, they eat donuts too!
What is IIFYM?
IIFYM stands for If It Fits Your Macros. The term ‘macros’ refers to macronutrients you consume daily – protein, fats and carbohydrates. The diet approach is based on a calculation – the amount of calories you need daily to lose weight safely (small deficit compared to the maintenance number) made up of the right proportion of carbs, fats and protein. Usually you will consume 35-40% carbs 35-40% protein and the rest will be fats (20-30%). There are multiple calculators online that will help you estimate your numbers based on age, weight and activity rate. It will also vary depending on your target – weight loss, gain, muscle bulk or maintenance. Then, all you have to do is track all your meals so they add up to your daily macro and calorie targets. If you want to eat a donut and it fits into your daily plan – go for it! It is very important to stick to healthy, whole unprocessed foods 80-90% of the time, though to ensure you are healthy and losing weight consistently.
Why it Works
You may say – ‘so IIFYM is simply reasonable, healthy eating.’ Exactly – no rocket science here! You can eat lots of nutritious foods with occasional treats and get in the best shape of your life. Unnecessary restrictions or excluding food groups will only lead to emotional eating and binging in time. Foods should not be labeled ‘good’ or ‘bad’, ‘clean’ or dirty’. According to a nutrition expert Alan Aragon blaming or excluding single foods gives them power and can lead to further problem such as eating disorders. We should look at the issue of nutrition from a wider perspective – there are many elements that make up a healthy or unhealthy lifestyle. You shouldn’t shame yourself for eating anything. Just make it fit in with your goals and keep a balanced approach.
There is a bit of a debate recently on Flexible Dieters promoting an unhealthy lifestyle. Some of them may share more junk food photos than seems reasonable but that’s ok. If they feel like it fits in with their goals and lifestyle, who are we to judge. However, we strongly recommend a 90% healthy foods approach which will ensure you stay not only slim but healthy and energized! Here is a tip as well to help you if you are finding it hard to get in all your protein. Why not try a Protein shake. Optimums Nutrition has a delicious whey protein gold standard that comes in a large variety of flavors so you don’t get bored!