If you want to lose weight, simply follow these simple steps: Just ask Professor Mark Haub, Professor of Human Nutrition at Kansas State University, who lost a total of 27 pounds in two short months by eating one of these sugar-packed snacks every 3 hours, instead of hearty meals. Which means, yes… you could literally lose fat, effectively, by eating nothing but Hostess cupcakes, Little Debbie snacks, Doritos chips, sugary cereals and Oreos. So, for the sake of discussing fat loss: “ a calorie is a calorie, regardless of where it comes from”. When this happens, your body must get the energy it needs from another source. When your objective is to lose weight (fat, in particular), you need to feed your body less calories (energy) than it burns every day. “ The amount of energy required to heat up one kilogram of water one degree celsius”. However, if you’re burning more than you’re taking in every day, you’re going to see a calorie deficit… resulting in weight loss. If you take in more than you burn off, you’re going to retain more each day… causing weight gain. and doing so in a way that allows you to lose fat or build muscle… should be enough to pique your interest.īefore diving more into how to build your IIFYM diet, we’re going to backtrack a few steps, to help you to better understand how all of this works in such an efficient and flexible way.Īll weight loss and weight gain, in its simplest form, comes down to “ calories in vs. Welcome to the world of IIFYMĪt face value, the very thought of being able to trade sweet potatoes, lean turkey, and avocados for potato chips, fatty ground beef, and cookies… If this sounds crazy to you, you’re not the only one. you’ll still be able to reach your goals of losing fat or building muscle. In other words, your carbohydrate source could come from sweet potatoes or potato chips, your protein from lean ground turkey or fatty ground beef, and your fats from avocado or cookies, so long as “it fits your macros”. It’s this all calories are not created equally concept that has the nutrition and fitness worlds in a fuss over whether or not the IIFYM diet is really effective or safe.Īs long as you hit your daily macro “targets” every day, the foods you eat to hit those targets won’t negatively affect your body composition (or health). In a sense, IIFYM is a form of calorie counting, where “ All Calories Are Not Created Equally”. To elaborate, the goal is to plan your daily meals in a way that provides you with the exact number (in grams) of carbohydrates, protein, and fat, based on your goals. It’s not so much focused on what you eat to get there (hence, the “Pop Tart Diet” name above). Carbs and proteins provide 4 kcal per gram, while fats provide 9 kcal per gram, which is almost twice the energy density of the other two macros.įor the sake of this guide, we’re going to focus on these three primary macronutrients:Īll-in-all, the concept of IIFYM, or “ Flexible Dieting” as it used to be called, is simply a method of dieting that revolves around the objective of consuming daily macronutrients intake goals. “ Any of the nutritional components of the diet that are required in relatively large amounts by living organisms for the use of energy, growth, and bodily functions, in particular: carbohydrate, protein, fat, and minerals, such as calcium, zinc, iron, magnesium, and phosphorus.” The three macronutrients are carbohydrates, proteins, and fats. The term “ macro ” is actually a shortened version of the word “ macronutrient ”.Īnd can be defined for all intents and purposes as: Regardless of where you’ve heard the term, whether it be in a health or nutrition class, or from overhearing some squat rack chatter in the gym… If not… keep reading while we give you the low down over the next couple minutes. How many of you have heard of a “ macro ”? We’ll dive into this IIFYM Diet shortly, but real quick… More specifically, “ If It Fits Your Macros”. err, lifestyle… but they’re all referring to the same general idea: Here in 2016, and soon to be 2017… there are several different names floating around the fitnessphere for this type of diet. the diets used by those same friends of yours who post (daily) pictures to their social media with, what looks like, about 147 pre-made meals for the week ahead. You know, those fancy diets that you just don’t quite understand. There’s a good chance you’ve heard of them before. Eat What You Want (If It Fits Your Diet) Diet.
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