Dieting Strategies Pt. 2

IIFYM. We’ve all heard of it; the fairly new dieting strategy that has swept the nation! Most of you know it from the Instagram or Facebook posts #IIFYM that is associated with mountains of junk food or foods that you always thought were supposed to be labeled as “cheat” foods. You also may be asking yourself, “How the heck do people still achieve their fitness goals and eat the way they do?” I didn’t think it was possible at first either, but let me tell you how you can have your cake and eat it too.
IIFYM stands for If It Fits Your Macros. Essentially it is based on the notion that if you have your brown rice and chicken, your protein shake, and veggies, at the end of the day if you really want ice cream you can have it! In fact, if it fits your macros you can have ice cream every night if you wanted to!
Sound too good to be true? Trust me it gets better! One of the most common misconceptions is that there are “clean” foods and there are “cheat” foods. This is beyond false! Your body see’s food as food and doesn’t discriminate when it comes to calories. Yes, your body does react to different sources of nutrients; 100 calories from candy will have a much different affect on your body than 100 calories from a sweet potato would, however, it’s still 100 calories.
It takes 3,500 calories for the body to gain one pound of fat. If a persons caloric maintenance, meaning they won’t gain or lose any weight, is at 2,000 calories per day then theoretically that person could either eat 2,000 kcal. from junk food or 2,000 kcal. from “clean” foods and the outcome would be the same! As long as the person was eating at maintenance and not eating over that the person would not gain any weight!
Many people blame the certain types of foods or food groups for their failed attempts at loosing weight, but what they don’t understand is that it’s not the type of food that they are eating but simply the amounts that they are eating it in. Have you heard that “fats make you fat,” or “no carbs after six”? It’s just not true!
Just as the person who was eating 2,000 maintenance kcal. of “clean” foods was gaining no weight the same person would gain weight if they were eating 500 extra calories per day of “clean” foods. At that rate they would be gaining an average of one pound each week. Your body will process the extra, unneeded calories and it will be stored for later as fat. Even if those calories were coming from brown rice and chicken. Remember too much of a good thing can become a bad thing.
One mistake that many people make on IIFYM is not getting enough micronutrients because they are eating nothing but junk food in the name of IIFYM. You still need to eat your veggies and fruits just like your mom used to tell you.
It really is as simple as calories in vs calories out . Now don’t get the wrong idea. IIFYM is not a pass to eat whatever the heck you want whenever you want. It’s simply another tool to make your lifestyle and achieving your fitness goals that much easier.
What are you going to do next time you go out with friends and they have no “clean” foods? Freak out like I used to, bring your own tupperware? This is not a realistic lifestyle and IIFYM can help you achieve a balance between fitness and your lifestyle.


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