IIFYM
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mommy2girls1
Posts: 6 Member
i am starting IIFYM today, anyone have a simple plan for this? I am using the MFP app on my phone and changed my settings appropriately.
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Replies
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What do you mean by a simple plan?
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Is there a place to help me find recipes? Or the macros calculated for certain foods? This is very new to me, I'm afraid I'll mess this up.0
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Keep in mind that the IIFYM is just a calculator that is capitalizing on the concept. There is no one size fits all macro ratio and that calculator uses the TDEE method.
Conceptually, IIFYM was meant for people to establish reasonable macro goals...it was born out of the fitness industry, not the diet industry, so one's optimal macros would be as per their fitness goals. Basically one's macros would be set for optimal or close to optimal performance. From there, you just eat food within those macro goals and calorie goals. There is no demonization of food or food groups...another word for it is "flexible" dieting. Basically, "hey...can I have some ice cream?"....IIFYM.
To that end, the original intent has also been pretty well bastardized and despite what a lot of people think, IIFYM doesn't mean just eat whatever and fill you day with "junk". If one has established a solid macro ratio, they'd be hard pressed to fill their days with junk. Most people who follow this concept eat a lot of healthy, nutritious foods...we're just not scared of a little desert.0 -
all you need to do is hit your protein/fat/carb minimums and fill in the rest from there. There are no "recipes" you eat what fits into your macros, hence, IIFYM....
However, you should still eat nutrient dense foods, and then mix in treats.0 -
mommy2girls1 wrote: »Is there a place to help me find recipes? Or the macros calculated for certain foods? This is very new to me, I'm afraid I'll mess this up.
You just eat food in portions that are appropriate for your calorie goals and macro goals. You can track everything on MFP...when you enter food into your diary it is going to tell you how many grams of protein, fat, and carbs are in stuff. From there, you adjust your diet accordingly.
You can't really mess anything up...there's nothing to mess up. Trying to be bang on is an exercise in futility but with a little practice you can start balancing out your diet and getting close.
Keep in mind also that IIFYM isn't some kind of super natural weightloss diet. It's just a concept that avoids demonization of food. Ultimately your calorie intake is going to dictate your weight.0 -
Ok, I eat pretty clean, no sugar or flour, so I think this will be easier than I originally thought. Just need to focus on it a little more.0
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mommy2girls1 wrote: »Ok, I eat pretty clean, no sugar or flour, so I think this will be easier than I originally thought. Just need to focus on it a little more.
Is there a reason you are eliminating entire food groups?0 -
Is "sugar" a food group? LOL!0
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Plan your meals the day before, makes it alot easier to hit your macros because it's planned out.. That way you could also factor in desert or a snack if you wanted .. Flexible dieting is the best0
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it will take a bit of practice, but worth it0
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Eat. Under your calories. Consider protein.0
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I do honey for sweetener, I guess that is considered sugar. I took out cookies, cake etc.0
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I am having a hard time staying under my fat allowance each day. Once I have my peanut or almond butter with my apple for a snack, and any kind of cheese, I am done for the day, it seems. I use almond milk with my coffee, maybe I should go back to fat free milk?0
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cwolfman13 wrote: »mommy2girls1 wrote: »Is there a place to help me find recipes? Or the macros calculated for certain foods? This is very new to me, I'm afraid I'll mess this up.
You just eat food in portions that are appropriate for your calorie goals and macro goals. You can track everything on MFP...when you enter food into your diary it is going to tell you how many grams of protein, fat, and carbs are in stuff. From there, you adjust your diet accordingly.
You can't really mess anything up...there's nothing to mess up. Trying to be bang on is an exercise in futility but with a little practice you can start balancing out your diet and getting close.
Keep in mind also that IIFYM isn't some kind of super natural weightloss diet. It's just a concept that avoids demonization of food. Ultimately your calorie intake is going to dictate your weight.
Have a feeling the part in bold is going to fly right over OP's head so I'm bolding it...
OP you mentioned that you eliminated sugar and flour - do you have a medical reason to be restricting these foods?0 -
mommy2girls1 wrote: »I am having a hard time staying under my fat allowance each day. Once I have my peanut or almond butter with my apple for a snack, and any kind of cheese, I am done for the day, it seems. I use almond milk with my coffee, maybe I should go back to fat free milk?
Under IIFYM, fat is a minimum, not a maximum. You shouldn't be trying to stay under it.0 -
mantium999 wrote: »mommy2girls1 wrote: »I am having a hard time staying under my fat allowance each day. Once I have my peanut or almond butter with my apple for a snack, and any kind of cheese, I am done for the day, it seems. I use almond milk with my coffee, maybe I should go back to fat free milk?
Under IIFYM, fat is a minimum, not a maximum. You shouldn't be trying to stay under it.
you're supposed to stay within your macro goals +/- 5 using IIFYM.0 -
What is your fat set at if you are going over it so quickly?0
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mommy2girls1 wrote: »I am having a hard time staying under my fat allowance each day. Once I have my peanut or almond butter with my apple for a snack, and any kind of cheese, I am done for the day, it seems. I use almond milk with my coffee, maybe I should go back to fat free milk?
Maybe your fat percentage is too low for your particular needs. The question is why you picked the particular numbers you did and what you are low on if you are high on fat. Carb vs. fat percentage in particular is largely a matter of personal preference/how it affects you.0
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