IIFYM
LibbyLong45
Posts: 21 Member
Has anyone heard of the "if it fits your Marcos" program? Opinions? Also heard of worry about calories more than protein or carbs.
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I adhere to IIFYM. Basically, no off-limit foods. You just try to make your overall daily consumption fit your macros.
Works fine enough for me. And, it's flexible: Your macro split could be 50/30/20, 33/33/33, 10/25/65, whatever. Various macro splits have various drawbacks and benefits. Keto is a way of following IIFYM. Same with Atkins, South Beach, etc etc.
For weight loss, none of the splits matter. Following the default in MFP will work just fine, as losing weight is all about caloric deficit.0 -
I follow IIFYM. It's worth noting that IIFYM doesn't ignore calories. Your macro goals are set according to your protein goal.0
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I also IIFYM as I eat whatever the hell... I just fit it all in my calorie goals with aims toward higher protein. Once protein falls in line, it doesn't even matter anymore until I hit goal.
Edited to add, my normal dietary habits ensure I get enough fats.0 -
Another IIFYM'er here. I eat a pretty well-balanced diet, lots of veggies and lean meats, but nothing is off-limits as long as it fits in my calories and macros. Calories are always the first priority when it comes to weight loss, but macros are important for body composition, training performance and overall health.0
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LibbyLong45 wrote: »Has anyone heard of the "if it fits your Marcos" program? Opinions? Also heard of worry about calories more than protein or carbs.
Yes.
It works for me.
I worry about calories overall and aim to hit my macros as close as I can. I figured my calorie goal, figured my protein intake and what percent of calories that is, then fat and filled the rest with carbs.
Since I have a lower calorie goal while cutting, my diet is primarily lean meats, veggies and some carbs. I do still fit in other foods, but it makes it a little harder to balance.0 -
LibbyLong45 wrote: »Has anyone heard of the "if it fits your Marcos" program? Opinions? Also heard of worry about calories more than protein or carbs.
I hesitate to give my diet a label...because I'm just not someone that needs to label things. But the concept behind IIFYM is basically to look at your diet as a whole to gauge its relative "healthiness" vs. nit-picking individual food choices and is a philosophy I adhere to.
As to the bolded - it's NOT mutually exclusive to manage (I wouldn't use the term "worry about") both your calories AND your various macro-nutrients. You can (and likely should) do both. That doesn't mean you have to micro-manage them down to the individual hundredth of a gram...but paying heed to ensuring you're getting sufficient protein and dietary fat, while still sticking to your daily calorie goal is good advice - regardless of what you call it.
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It's not really a program. It's more of a philosophy, i.e. it's fine to eat whatever you like as long as your diet fits your macros.0
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It's not really a program. It's more of a philosophy, i.e. it's fine to eat whatever you like as long as your diet fits your macros.
^ Exactly. And contrary to what some people seem to think, it doesn't mean existing on fast food and candy. Quite the opposite.
Here's an article which discusses Alan Aragon's outlook on it (since he was part of the whole acronym being created on bb.com a few years back): http://sigmanutrition.com/iifym-vs-paleo/
There are also a couple good YouTube videos in which Alan discusses it a little more in depth. Google "Alan Aragon IIFYM".0 -
It can be good, or bad, depending on food choices.
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I've never understood the concept. I count calories and watch my macros. I'm never ever spot on with any macros, always over or under. For me, counting calories seems easier and less hassle.0
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For me - counting calories has to do with weight control
Counting macros has to do with making sure im eating a well balanced diet.
I could spend my calories on 2200 calories of whipping cream and hotdogs or I can spread those 2200 cals amongst a wide variety of foods to hit all my macros. Neither would produce a different effect on my weight because 2200 cals is 2200 cals.0 -
It's not really a program, it's a dietary concept for which you look at your diet in the context of the whole to optimize your nutrition. It was born largely out of the fitness industry (more specifically the bodybuilding industry), not the diet industry...it has far more to do with performance and body composition than simply dieting to lose weight.
There is no singular optimal macro ratio...a marathon runner is going to have different macros than a bodybuilder for example.0 -
Christine_72 wrote: »I've never understood the concept. I count calories and watch my macros. I'm never ever spot on with any macros, always over or under. For me, counting calories seems easier and less hassle.
That's pretty much all the concept is so long as you're at least getting close...0 -
DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
It's quite simple - the macros are Protein, Carbs and Fat. Balancing them gives a balanced diet, and depending on the balance, different results. They're actually kind of important.0 -
I tendo to follow IIFYM on the weekends. During the week I meal prep and eat the same thing (pretty much - with some variations) at the same time all the time. but on the weekends I IIFYM because one has to live after all. There's just so much chicken sweet potato and broccoli one can stand for too long. Been working fine - HOWEVER - I am not losing weight (on purpose) I am building muscle. Plus I fluctuate A LOT - like I can go up or down a whole kilo in a day - usually related to what I ate but at the moment not focussing on this because I don't need to.
I think IIFYM is great
BUT - I also think eating crap as long as it fits your macros is not so great for your health. lose weight - sure - but health, healthy food beats fried fast food hands down
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DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
IIFYM stands for If It Fits Your Macros, as in you can eat whatever you want as long as it fits your macros.
What are macros?
They are macronutrients: protein, fat and carbohydrates.
What should "my macros" be?
You need a certain amount of protein. If you're sedentary you can get by with about .4 grams per pound of lean bodyweight. If you're eating in a calorie deficit and/or physically active you need more, especially if engaging in resistance training (shoot for .8-1 gram per pound of lean bodyweight).
You also need a certain amount of fat (for heart health, hormone production, brain function, vitamin absorption...). You'll want to get .35-.42 grams per pound of lean bodyweight.
Protein and carbs each have 4 calories per gram.
Fat has 9 calories per gram.
So:
Protein grams x 4 = calories from protein
Fat grams x 9 = calories from fat
Total calorie goal - calories from protein and fat = calories you can spend on carbs (or more fat and protein if that's what you're in the mood for)
Long story short:
It's no more complicated than plain calorie counting beyond just knowing how much protein and fat your body needs and shooting for those numbers as minimums. You don't have to get your macro ratios right on the number or anything. Ballpark is good enough.0 -
Cahgetsfit wrote: »I think IIFYM is great
BUT - I also think eating crap as long as it fits your macros is not so great for your health. lose weight - sure - but health, healthy food beats fried fast food hands down
If you eat too much fried food (or whatever other indulgences), it won't fit your macros. So IIFYM is self-limiting that way.0 -
Cahgetsfit wrote: »I think IIFYM is great
BUT - I also think eating crap as long as it fits your macros is not so great for your health. lose weight - sure - but health, healthy food beats fried fast food hands down
If you eat too much fried food (or whatever other indulgences), it won't fit your macros. So IIFYM is self-limiting that way.
Exactly. As I noted above, I'm fairly limited in what I can eat and still hit my macros because my calorie goal is lower. I have to make an effort to eat lots of lean protein and veggies in order to have my coffee (with cream) and piece of chocolate or whatever. On Fridays we do pizza. I adjust the rest of my day to allow for the higher fat intake of pizza.DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
For the most part macros aren't for fat loss, they are for body composition and performance.
On a cut, I eat more protein to try to save LBM. When I am at maintainance/training for something, I eat more carbs for performance.
It depends entirely on what your goals are. But for weight loss alone, calories are important.0 -
DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
Any time you set a specific goal as to the amount of a particular macronutrient you need to eat daily, you are following IIFYM. For most people, this means setting a minimum of protein and fat and letting the carbs fall where they may. For others, it means setting a maximum number of carbs and filling in with protein and fat. (Low carb, keto, diabetic diet, etc. all fall into this category of IIFYM). It is a way to make sure you are eating a diet that 1) is balanced among all 3 macronutrients and 2) meets your nutritional needs.
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first off, every diet has macros. IIFYM just allows you to follow a more flexible way of dieting, with no foods "off limits." one thing that annoys me is that some people think that if you follow IIFYM you eat junk food all day, which is not true. my protein goal is 160g - how on earth would i be able to eat junk all day and still hit my protein goal? also people who follow IIFYM don't use the percentage breakdowns that MFP uses on here for protein, carbs, and fats. we have specific goals for each macro in GRAMS, which you should aim to adhere to +5/-5 grams.3dogsrunning wrote: »Cahgetsfit wrote: »I think IIFYM is great
BUT - I also think eating crap as long as it fits your macros is not so great for your health. lose weight - sure - but health, healthy food beats fried fast food hands down
If you eat too much fried food (or whatever other indulgences), it won't fit your macros. So IIFYM is self-limiting that way.
Exactly. As I noted above, I'm fairly limited in what I can eat and still hit my macros because my calorie goal is lower. I have to make an effort to eat lots of lean protein and veggies in order to have my coffee (with cream) and piece of chocolate or whatever. On Fridays we do pizza. I adjust the rest of my day to allow for the higher fat intake of pizza.DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
For the most part macros aren't for fat loss, they are for body composition and performance.
On a cut, I eat more protein to try to save LBM. When I am at maintainance/training for something, I eat more carbs for performance.
It depends entirely on what your goals are. But for weight loss alone, calories are important.
like i said above, every diet has macros! news flash - CLEAN EATING HAS MACROS! i follow IIFYM for fat loss under the supervision of a coach who is good friends with and works very closely with Layne Norton and have had great success to date.
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first off, every diet has macros. IIFYM just allows you to follow a more flexible way of dieting, with no foods "off limits." one thing that annoys me is that some people think that if you follow IIFYM you eat junk food all day, which is not true. my protein goal is 160g - how on earth would i be able to eat junk all day and still hit my protein goal? also people who follow IIFYM don't use the percentage breakdowns that MFP uses on here for protein, carbs, and fats. we have specific goals for each macro in GRAMS, which you should aim to adhere to +5/-5 grams.3dogsrunning wrote: »Cahgetsfit wrote: »I think IIFYM is great
BUT - I also think eating crap as long as it fits your macros is not so great for your health. lose weight - sure - but health, healthy food beats fried fast food hands down
If you eat too much fried food (or whatever other indulgences), it won't fit your macros. So IIFYM is self-limiting that way.
Exactly. As I noted above, I'm fairly limited in what I can eat and still hit my macros because my calorie goal is lower. I have to make an effort to eat lots of lean protein and veggies in order to have my coffee (with cream) and piece of chocolate or whatever. On Fridays we do pizza. I adjust the rest of my day to allow for the higher fat intake of pizza.DancingDarl wrote: »Never head of I don't like the complicate weight loss. What are macro's anyway I see ppl obsessing over them all time on here.. What gives?
For the most part macros aren't for fat loss, they are for body composition and performance.
On a cut, I eat more protein to try to save LBM. When I am at maintainance/training for something, I eat more carbs for performance.
It depends entirely on what your goals are. But for weight loss alone, calories are important.
like i said above, every diet has macros! news flash - CLEAN EATING HAS MACROS! i follow IIFYM for fat loss under the supervision of a coach who is good friends with and works very closely with Layne Norton and have had great success to date.
Every diet contains macros but not every diet tracks macros. I meant specific macros breakdowns aren't for fat loss. Typically in these types of conversation referring to "macros" means tracking macros. You can lose weight without tracking macros was my point.
I did clean eating way back when but never tracked macros.
I never tracked macros when I did South Beach.
(Man I've done every fad out there)0 -
I used the IIFYM calculator to split my macros- which make up my over all calorie goal based on calories per gram in each macro.
Im usually over on carbs (because Im at or over on fiber) close to fat and under on protein .....BUT overall under calorie goal. Calorie deficit is my main goal. IIFYM is my guideline not my bible. Upping lean protein is what Im working on currently so I can care for my muscles while I lift in a deficit.0 -
80 pounds down doing it that way .....0
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Carlos_421 wrote: »I follow IIFYM. It's worth noting that IIFYM doesn't ignore calories. Your macro goals are set according to your protein goal.
Just realized my mispeak. This was supposed to say "according to your calorie goal."0 -
Carlos_421 wrote: »Carlos_421 wrote: »I follow IIFYM. It's worth noting that IIFYM doesn't ignore calories. Your macro goals are set according to your protein goal.
Just realized my mispeak. This was supposed to say "according to your calorie goal."
Your punishment is you have to send me all your oreos, because TFMM (they fit my macros).0 -
WinoGelato wrote: »Carlos_421 wrote: »Carlos_421 wrote: »I follow IIFYM. It's worth noting that IIFYM doesn't ignore calories. Your macro goals are set according to your protein goal.
Just realized my mispeak. This was supposed to say "according to your calorie goal."
Your punishment is you have to send me all your oreos, because TFMM (they fit my macros).
NNNNOOOOOOO!!!!!!!!!!!!!!!!! Just send me to prison!!!!!!!
Sidenote: Meijer had them on sale and I had a coupon. Bought three family size bags.0
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