IIFYM 'ers

HavtaLose

I need a little help and advice. I've been trying to follow IIFYM since a few days and failing (miserably) at it. It requires a lot more planning than I thought!

I've set my macros at 40C 30P 30F (181g 136 60) but it's turning out more like 40F 35C 25P (and if I eat a sugary treat then Fat goes beyond 50%). Are these macros helpfull for weight loss? The 25P is 110 g of protein approx. My calorie goal is 1810.

SezxyStef

It does take some planning. I found it hard at first as I would log as I ate...which often times meant I wasn't hitting my protien.

Protien for me is the most important...

Now I plan my day(s) in advance...I will go as far as 3 days in advance if I have time in the evening...

Today tho you can see that my fats are high...50%...I didn't plan...but it's not going to affect my weight loss as I am in a deficet.

I always aim to hit my protien first, fat 2nd and carbs whatever...and I treat them as minimums.

Protien @ 120g for me means a lot of greek yogurt, cheese, lean meats etc..and in order to save some fat I will choose nonfat milk and low fat cheese and egg whites...

HavtaLose

Same here, I've always had problem with protein so reaching my protein goal at least by 100g is my first priority of the day but I've noticed that as I try to reach that macro, fat creeps up pretty fast. I eat chicken breast/salmon/protein drink - no milk products for me as my breastfed baby is milk intolerant.

Rogiefreida

I second everything stef said.

I plan my meals around protein and make that my priority to hit that, then followed by fat, and carbs are generally whatever's leftover.

I try to go with 1g of protein per pound of weight, so I aim for 145-147 g of protein a day (and have pretty much fallen 15-20g short everyday this week because I'm not hungry for some very strange reason).

Just keep plugging away at it, it takes some tweaking and planning to get the hang of it.

Mr_Knight

I've set my macros at 40C 30P 30F (181g 136 60) but it's turning out more like 40F 35C 25P...

The "close enough" principle applies. None of the numbers involved are exact, unless you're a world class athlete with specific performance targets to hit, just get in the ballpark and let nature run its course.

It does take some planning, but it shouldn't be an overwhelming amount...

HavtaLose

Thanks guys. My main q's is does a high fat diet help in weight loss as long as I remain under calories? Or will it be slow?

geebusuk

Another shout for protein.

Protein is what helps ensure you lose fat and not muscle.

I'd aim for something like .8g/lb of target weight.
(Or 1g/lb of lean body mass - but that's generally harder to work out.)

When at a deficit, I don't get too worried over fat/carbs ratios.
I don't think higher fat and lower carbs will slow you down particularly.

I do try and hit my protein goal. If I've got a reason to have high carbs, I'll make an effort to hit that too (ie cardio event), but otherwise I don't stress it too much. Generally I go for stuff not TOO high in fat, just because it's got over twice the calorific density of the other two, so I can't eat as much - so may make it harder to hit protein goal.

bgarganera

Thanks guys. My main q's is does a high fat diet help in weight loss as long as I remain under calories? Or will it be slow?

Everyone responds differently to different macronutrient combinations.
You will lose weight if you're under a deficit.
General Rule:
Calories In/Calories Out=weight loss BUT Macronutrient intake = Body Composition (dictates how much muscle you preserve, give you that "lean" look instead of "skinny fat" look if your macros are adjusted properly to your body)


If you're "carb sensitive" and don't respond well to moderate-high carb dieting, then obviously you would allocate calories to fats instead. But catch-22 with lower carb dieting is your metabolism will adapt quicker and it's harder to make adjustments when you hit weight loss plateau's.

My suggestion: just play around with your macros (ex: if you want a high fat diet, have your fat macros higher and keep carbs lower) and see how your body responds, make sure to weigh yourself at the same time everyday [in the morning after using the bathroom] and use food scales for accuracy, track everything!!!