IIFYM..good or bad?
Sammy9259
Posts: 8
Hello everyone
I only just learnt about IIFYM (if if fits your macros) yesterday from a guy at the gym. I can see it works great for him because he's a competitive body builder and looks great! However, can this method of dieting work for everyone? I'm a 21 year old female and just can't believe I could have a great body eating pizza/chocolate/cakes etc.
From what I understand, you can pretty much eat what you want as long as you are within your calorie goal according to a IIFYM calculator. However how does this type of dieting work compared to a less focussed on calories type diet but all very "clean" foods..for example I know of a lot of people who have had great weight loss success not focussing really on calories but just making sure they eat really healthy.
Since I'm still very clueless about IIFYM could I get some more info and opinions? Thanks in advance!
I only just learnt about IIFYM (if if fits your macros) yesterday from a guy at the gym. I can see it works great for him because he's a competitive body builder and looks great! However, can this method of dieting work for everyone? I'm a 21 year old female and just can't believe I could have a great body eating pizza/chocolate/cakes etc.
From what I understand, you can pretty much eat what you want as long as you are within your calorie goal according to a IIFYM calculator. However how does this type of dieting work compared to a less focussed on calories type diet but all very "clean" foods..for example I know of a lot of people who have had great weight loss success not focussing really on calories but just making sure they eat really healthy.
Since I'm still very clueless about IIFYM could I get some more info and opinions? Thanks in advance!
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Replies
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Yes, it works. Don't fall too in love with the 'eat whatever you want' aspect, though. Done right, you'll still be looking at getting your micronutrients as well as macros. And that means a balanced diet including vegetables, fruit, fish, etc....
The two big advantages of IIFYM are -
1 it doesn't demonize the source of nutrients. If you can contribute to your nutrition goals with a quarter pounder and a McD salad, go for it.
2 it doesn't demonize any particular nutrients. If you have met your nutrition needs for the day and fancy a sugary treat in the evening - have at it. Just keep it in your calorie allowance.0 -
I'm sure you can lose weight if you meet your calories, regardless if it fits your macros or not. The problem I see is that one piece of pizza and one piece of cake might fit your macros AND calories for the day, but can you live on that? I'd rather "spend" my calories on healthier foods (as a general rule) and eat a lot throughout the day. My blood sugar and cholesterol is going to be a lot better for it, too.
I say to each his own. For me, IIFYM is a relative term. Can you lose weight that way? Sure. Will my body be as healthy as it would be if I just occasionally indulged in those foods? Probably not.
Is IIFYM good or bad? Neither. It's all about what your goal is. If losing weight is your only goal, then go for it. If overall health (inside and out) is your goal, then I'm not convinced that pizza and cake is the way to go.0 -
I'm sure you can lose weight if you meet your calories, regardless if it fits your macros or not. The problem I see is that one piece of pizza and one piece of cake might fit your macros AND calories for the day, but can you live on that? I'd rather "spend" my calories on healthier foods (as a general rule) and eat a lot throughout the day. My blood sugar and cholesterol is going to be a lot better for it, too.
I say to each his own. For me, IIFYM is a relative term. Can you lose weight that way? Sure. Will my body be as healthy as it would be if I just occasionally indulged in those foods? Probably not.
Is IIFYM good or bad? Neither. It's all about what your goal is. If losing weight is your only goal, then go for it. If overall health (inside and out) is your goal, then I'm not convinced that pizza and cake is the way to go.
This is a common misconception about IIFYM. Most people do not live on pizza and cake. They have well balanced diets as I outlined above. They just don't deny themselves anything once their nutrition needs are met.
Someone doing IIFYM right, if they reached the end if their day with 80 calories left but deficient in protein, would not eat ice cream. They'd reach for a lean protein source. Same situation but deficient in micronutrients, they'd reach for veg or fruit.
IIFYM is about a balanced diet without food-fear.0 -
I'm sure you can lose weight if you meet your calories, regardless if it fits your macros or not. The problem I see is that one piece of pizza and one piece of cake might fit your macros AND calories for the day, but can you live on that? I'd rather "spend" my calories on healthier foods (as a general rule) and eat a lot throughout the day. My blood sugar and cholesterol is going to be a lot better for it, too.
I say to each his own. For me, IIFYM is a relative term. Can you lose weight that way? Sure. Will my body be as healthy as it would be if I just occasionally indulged in those foods? Probably not.
Is IIFYM good or bad? Neither. It's all about what your goal is. If losing weight is your only goal, then go for it. If overall health (inside and out) is your goal, then I'm not convinced that pizza and cake is the way to go.
This is a common misconception about IIFYM. Most people do not live on pizza and cake. They have well balanced diets as I outlined above. They just don't deny themselves anything once their nutrition needs are met.
Someone doing IIFYM right, if they reached the end if their day with 80 calories left but deficient in protein, would not eat ice cream. They'd reach for a lean protein source. Same situation but deficient in micronutrients, they'd reach for veg or fruit.
IIFYM is about a balanced diet without food-fear.
QFT!0 -
Two parts I would interpret very differently from the way you have put it...From what I understand, you can pretty much eat what you want as long as you are within your calorie goal according to a IIFYM calculator. However how does this type of dieting work compared to a less focussed on calories type diet but all very "clean" foods.
Remember that if you eat over maintenance calories whether "clean" (whatever that means) you will gain weight, if you are under maintenance then you will lose weight.
If you actually look at IIFYM food diaries you will often see that the vast majority of foods are what you might call "good" or "clean" and it's the left over calories that become the bonus/junk/fun/tasty treats (delete as appropriate depending how you want to classify foods).
Personally I focus on the various aspects from calories to macros to micro nutrients but there is also some room for eating/drinking purely for enjoyment most days.
I don't see IIFYM as not having a focus on healthy foods but I do see it as a way of not demonising foods and having a diet that fits into a normal lifestyle rather than making lifestyle fit into a diet. In my view it's much more sustainable and enjoyable.For example I know of a lot of people who have had great weight loss success not focussing really on calories but just making sure they eat really healthy.0 -
I'm sure you can lose weight if you meet your calories, regardless if it fits your macros or not. The problem I see is that one piece of pizza and one piece of cake might fit your macros AND calories for the day, but can you live on that? I'd rather "spend" my calories on healthier foods (as a general rule) and eat a lot throughout the day. My blood sugar and cholesterol is going to be a lot better for it, too.
I say to each his own. For me, IIFYM is a relative term. Can you lose weight that way? Sure. Will my body be as healthy as it would be if I just occasionally indulged in those foods? Probably not.
Is IIFYM good or bad? Neither. It's all about what your goal is. If losing weight is your only goal, then go for it. If overall health (inside and out) is your goal, then I'm not convinced that pizza and cake is the way to go.
This is a common misconception about IIFYM. Most people do not live on pizza and cake. They have well balanced diets as I outlined above. They just don't deny themselves anything once their nutrition needs are met.
Someone doing IIFYM right, if they reached the end if their day with 80 calories left but deficient in protein, would not eat ice cream. They'd reach for a lean protein source. Same situation but deficient in micronutrients, they'd reach for veg or fruit.
IIFYM is about a balanced diet without food-fear.
This. Its not about a diet of all "bad" food. Personally, I will always prelog a base of nutrient dense foods (4-5 servings veggies, lean meat, etc) which will put me at or close to 90% of my targets for my micros, and fiber goal for the day. From there, I make reasonable choices that'll keep me most satiated. However, it will include things like ice cream, poptarts, fried PB sammiches, etc.
You're not doing anything ground breaking here. You're just being consistent....0 -
If you are doing IIFYM right you are not looking at just calories. You actually have to hit your MACROS! This is not done by eating cake and pizza all day because you would NOT hit your macros. IIFYM works and if done correctly the majority of you diet is probably going to be pretty nutritious.
"Eat whatever you want, if it fits your macros"0 -
This is a common misconception about IIFYM. Most people do not live on pizza and cake. They have well balanced diets as I outlined above. They just don't deny themselves anything once their nutrition needs are met.
I agree with your post, but it didn't sound like the OP had the same idea as you do about IIFYM and I was responding to them and the statement, "I could have a great body eating pizza/chocolate/cakes etc".
If I have calories left over and I've had enough protein for the day, I wouldn't hesitate to have some ice cream. I see "IIFYM" as a bit of a jargon-y way to describe a healthy, balanced diet without deprivation. I think we all know that deprivation only works for so long...You're not doing anything ground breaking here. You're just being consistent....
Exactly.0 -
This is a common misconception about IIFYM. Most people do not live on pizza and cake. They have well balanced diets as I outlined above. They just don't deny themselves anything once their nutrition needs are met.
I agree with your post, but it didn't sound like the OP had the same idea as you do about IIFYM and I was responding to them and the statement, "I could have a great body eating pizza/chocolate/cakes etc".
If I have calories left over and I've had enough protein for the day, I wouldn't hesitate to have some ice cream. I see "IIFYM" as a bit of a jargon-y way to describe a healthy, balanced diet without deprivation. I think we all know that deprivation only works for so long...You're not doing anything ground breaking here. You're just being consistent....
Exactly.
Flexible Dieting then
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If you are doing IIFYM right you are not looking at just calories. You actually have to hit your MACROS! This is not done by eating cake and pizza all day because you would NOT hit your macros. IIFYM works and if done correctly the majority of you diet is probably going to be pretty nutritious.
"Eat whatever you want, if it fits your macros"
This, protein should be 0.8 to 1 gram for every pound of lean mass, and fat 0.3 grams for every total pound of weight. Vitamins, fruit, and veggies, etc. Then you can have ice cream if you have left over calories.0 -
IIFYM
If someone interprets it to mean eat cake & pizza all day errday... :noway:
I took it as the OP just couldn't believe she could still enjoy eating some of her fave foods and still get in shape. You sure can OP!0 -
If you are doing IIFYM right you are not looking at just calories. You actually have to hit your MACROS! This is not done by eating cake and pizza all day because you would NOT hit your macros. IIFYM works and if done correctly the majority of you diet is probably going to be pretty nutritious.
"Eat whatever you want, if it fits your macros"
^^^^ THIS - "eat what you like" is very common misconception about IIFYM. You can't eat nothing but junk all day, because it won't fit your macros. You'll be over on fat and sugar while you're still way under on protein. You have to get enough of each of the individual macronutrients - i.e. fat, protein and carbs, as well as staying within your calorie goal. Protein is generally the hardest one to get enough of. Also, as has been pointed out earlier, you do need to ensure you're getting micronutrients (vitamins and minerals) as well, plus fibre and water. The point is that it doesn't matter so much what foods you eat to meet your nutritional needs... it's getting all the nutrients in the right balance. You can eat anything with IIFYM, but it has to fit your macros, and that's where it gets a bit tricky and you end up reaching for lean protein sources and being really careful about portion control with high fat and high carb foods..... the result is you eat about 70-90% of the same foods as the "clean eaters" do, just if you plan your meals well, you get to eat all the "unclean" foods too.0 -
I'm sure you can lose weight if you meet your calories, regardless if it fits your macros or not. The problem I see is that one piece of pizza and one piece of cake might fit your macros AND calories for the day, but can you live on that? I'd rather "spend" my calories on healthier foods (as a general rule) and eat a lot throughout the day. My blood sugar and cholesterol is going to be a lot better for it, too.
I say to each his own. For me, IIFYM is a relative term. Can you lose weight that way? Sure. Will my body be as healthy as it would be if I just occasionally indulged in those foods? Probably not.
Is IIFYM good or bad? Neither. It's all about what your goal is. If losing weight is your only goal, then go for it. If overall health (inside and out) is your goal, then I'm not convinced that pizza and cake is the way to go.
The funny thing about that question (bolded)... it sounds just like IIFYM. Weird.0 -
In the true sense of the definition, it's an option to consume what would be considered less than desirable processed and fast food, but it's not mandatory....After ones macro and micro nutrients are met, you then have the option to consume what are called discretionary calories.0
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The funny thing about that question (bolded)... it sounds just like IIFYM. Weird.
I have already explained that I was responding to the OP and the statement, "I could have a great body eating pizza/chocolate/cakes etc", NOT the actual meaning of IIFYM, which sounds like jargon for a healthy, balanced diet.0 -
NVM..0
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Sammy,
If you working out hard and long enough to be a competitive body builder, you can obviously eat a lot more than most folks (because of the calories your burning working out). Focus on the Calorie total for the day. Use common sense in what you eat. More fruit and veggies means you can eat more volume for the same amount of calories. If you "must" have pizza for dinner, then just be sure to log it, those calories are no better or worse for you than any others.
Good going and congratulations on building your new body!!0 -
The funny thing about that question (bolded)... it sounds just like IIFYM. Weird.
I have already explained that I was responding to the OP and the statement, "I could have a great body eating pizza/chocolate/cakes etc", NOT the actual meaning of IIFYM, which sounds like jargon for a healthy, balanced diet.
Too bad you didn't correct the OPs misconception concerning IIFYM and just added to it.0 -
Hi ... Here is a great Group where IIFYM is applied in real life with real results::drinker:
http://www.myfitnesspal.com/groups/home/16819-eat-pizza-lose-weight-easy0 -
IIFYM is ultimately going to result in eating a lot of nutrient dense foods if you're going to hit any kind of optimal macro ratio. IIFYM focuses on hitting macro goals as well as calories...so you aren't going to be able to sit around eating cake and pizza and what not...IIFYM doesn't mean just eat whatever...you have macro goals to hit.
IIFYM is basically to say you don't have to never eat cake or pizza...you can have it so long as your other nutrient requirements have been met and those things fit within your macro goals. If you look at the diary of most people who follow this guidance you will ultimately find diets rich in veg and fruit...lean proteins and whole grains...but we might have some jelly beans for desert or something.0 -
Too bad you didn't correct the OPs misconception concerning IIFYM and just added to it.
LOL And you think getting snarky with me instead of addressing any perceived misconception the OP may have is a better choice? LOL
You see, I thought stumblinthrul did a great job of correcting any misconception that may have existed. I saw no need to repeat it.
Some of y'all seem to be just looking for drama. I'm sorry you don't like my answer...0 -
IIFYM is the bomb!0
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Yes, it works. Don't fall too in love with the 'eat whatever you want' aspect, though. Done right, you'll still be looking at getting your micronutrients as well as macros. And that means a balanced diet including vegetables, fruit, fish, etc....
The two big advantages of IIFYM are -
1 it doesn't demonize the source of nutrients. If you can contribute to your nutrition goals with a quarter pounder and a McD salad, go for it.
2 it doesn't demonize any particular nutrients. If you have met your nutrition needs for the day and fancy a sugary treat in the evening - have at it. Just keep it in your calorie allowance.
Very sage advice indeed. For me, it simply takes the mental strain out of the lifestyle change. I still eat clean 80-90% of the time, but I don't stress if I have an extra beer or an appetizer before dinner once in a while. Or, more importantly, enforcing the "Daddy Tax" on my twins' Halloween candy! Best of luck.0 -
Too bad you didn't correct the OPs misconception concerning IIFYM and just added to it.
LOL And you think getting snarky with me instead of addressing any perceived misconception the OP may have is a better choice? LOL
You see, I thought stumblinthrul did a great job of correcting any misconception that may have existed. I saw no need to repeat it.
Some of y'all seem to be just looking for drama. I'm sorry you don't like my answer...
Now you know that the next time you offer advice you should be more accurate up front instead of causing unneeded confusion. It's ok. We all make mistakes.0 -
As what people said, you can eat the "junk food" but then you know you have to pay the price for the rest of the day. You need to consume X amount of protein and fat because it is essential for the body.
There is a set number of caloires that you get from your protein/fat macros. the rest of the calories of the day can come from any source of macros.
The amount of calories you can get will be based upon your deficit(If you are cutting) or excess(bulking).
Whole foods hold more satiation than processed foods. If I eat something heavily processed and caloric dense I will resort to fruits, protein shakes, or meats for the rest of the day.0 -
IIFYM is awesome! I started hearing about it(on here) just as I was starting to cave on trying to eat SO healthy ALL THE TIME. If I hadn't found out about it, I probably would've just stopped logging and started eating way too much again. You can't go crazy eating "bad foods" all the time, but it gives you some balance to let you have some of your favorite foods as long as you do it right and make sure you're still getting all your proper needs filled
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Here's a simple example of how IIFYM sorta works:
I set my macros at say, 50% carbs, 25% protein, 25% fat (hypothetical- lets not get all wound up over why you think it should be 40/30/30, or whatever. I want easy math)
I get done with dinner and have 180 cals left. I've hit my protein goal for the day, (for a 2000 cal diet, that'd be 500 cals, or 125g)
I look and see that only 49% of my calories came from carbs, and 22% from fats.
so I have 30g (120cal) of carbs and about 7g (60cal) of fat left that I can eat.
A 'clean eater' would say you can only have rice and some nuts because that's "healthy calories"
A IIFYM eater would say you can get some carbs and some fat, and a little extra protein by eating a brownie. or small slice of pie. Or some ice-cream. Or some chocolate milk. Or a Beer.
Because in the end, all you really care about is consuming 30g of carbs and 7g of fat to meet your goals.
Fuel is fuel is fuel.0 -
I'm a 42-year old woman, and IIFYM macros works GREAT for me. Generally, my dietary preferences naturally lean toward whole, unprocessed foods, but I eat pizza, cheeseburgers, cake, candy and drink beer/wine on a fairly regular basis. I like to cook, I like to eat healthy food, but if I want to drink a few beers and enjoy a big plate of nachos every now and then, I can find a way to make it fit in my overall healthy lifestyle.
I had a very easy time losing 66 pounds and haven't had a problem keeping it off the last couple years. I'm typically eating 2100-2400 calories a day. I probably eat 8-10 servings of fruit/vegetables a day. I split my macros 50 carb/30 fat/20 protein. Most of my exercise is hiking and weights.0 -
I'm all for IIFYM. I have tried various diets, including eating "clean" and I would always end up feeling angry and deprived and would binge on a bad food, call myself a failure and the whole vicious cycle start again. Now, with incorporating my favourite foods, I feel this is a lifestyle now, not a diet. And if I do go crazy on mini chocolate bars (or whatever), I no longer feel I failed on a diet. I just consumed too many calories for my goal that day. There's lot of time to make it up within the week or even the month.0
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I ate waffles for breakfast that did not fit my macros. Even worse I put Mrs Butterworths and peanut butter on them.
Am I going to die?0
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