IIFYM stands for If It Fits Your Macros. Macros are the 3 macronutrients that our body needs to sustain, Fat, Carbohydrates, and Protein. Each macro is needed in different ways depending on your activity level, metabolism, and other key factors.
I chose to start focusing on this technique because it seems to fit the way I have been doing things from the beginning. But instead of allowing myself one cheat meal, I can have a cheat meal everyday as long as it fits into my macros. It allows so much more freedom in your diet so you don’t feel restricted. Basically you eat what you want to fill your daily macro goal.
I know what you’re thinking “So I can eat like crap and still drop weight?” Umm no. Far from it. In order to hit your macros which are usually high amounts of protein, lesser carbs, and even less fat you cannot hit those goals eating chips and brownies all day. To hit your macro count you have to be smart and eat a lot of normal body building foods like chicken breast, fish, eggs, dairy, whole oats, fruits, and vegetables.
When I say that you can have a cheat meal once a day if your macros allowed I’m meaning you’ve been strict with your food intake all day and have macros left which allow your cheat meal. I use the app www.myfitnesspal.com to track my calorie and macro intake. To change your macro intake to fit your personal settings go to your main screen on MFP and find the goals section. There you will see nutrition goals, click on that. From there, go to the advanced nutrition goal option and it will let you manually enter what your goals are. Once those are updated you can click on nutrition throughout the day and it will show you how close you are to hitting your macro goal. Easy peazy!
A traditional diet meal plan consists of a lot of boring foods which I absolutely hate. Using the IIFYM technique allows me to eat the foods I want in moderation and still hit my weight loss goals. Here’s a typical day for me
Breakfast- Oatmeal with almond milk, cinnamon, and truvia
Macros- 3 g fat, 28 g Carbs, and 5 g protein.
Snack 1- Hardboiled egg, 12 black grapes, ½ apple
Macros- 5 g fat, 15 g carbs, 8 g protein
Lunch- Chicken breast, whole wheat tortilla, Buffalo Wild Wings Garlic Parmesan sauce. ½ cup Cottage cheese.
Macros- 21 g fat, 19 g Carbs, 54 g protein.
Snack 2- Air popped popcorn with cheddar Jalapeno seasoning
Macros- 1 g fat, 12 g carbs, 2 g protein
Dinner- Crockpot Chile Verde
Macros- 21 g fat, 18 g carbs, 25 g protein
Post workout- Chocolate Protein drink
Macros- 1 g fat, 6 g carbs, 50 g protein
All that combined equaled 83 g carbs, 47 g fat, 136 g protein, and 1296 calories. I am still way behind my macros so I’ll add nachos, pizza, or whatever fits my remaining macro count. There really is so much flexibility with IIFYM!
I’ve done a lot of research on PCOS diet and it seems that everything points to a really low carb intake, however when I was eating 80 g of carbs a day like I read to, I had absolutely no energy. I couldn’t even run for 10 minutes because I felt so weak. I think the most important thing to remember anytime you’re changing your diet in any way is to pay extra attention to how you feel. Realize any changes that are happening in your body such as energy level, physical appearance like hair loss, how quickly you see weight loss, gastrointestinal changes, etc.
To some macro counting is a lot of work and it is. You really have to educate yourself and figure out what your body needs or doesn't need. I've changed my macro goals a few times because I could tell something was off. Honestly, that is why I’ve chose to stick with flexible dieting. I feel great, my energy level is up, I’m digesting the carbs okay, and my body is changing in ways I’ve wanted. At first it was a lot to get used to, but now it’s simple. I read food labels a lot and I feel way more educated about what is really in my food. I’m getting smarter and seeing better physical results…Winner, winner!
I don't follow the guidelines as strictly has most. My general logic to eating is as long as it's healthy, has nutrients, and actually helps my body then it's ok to eat. I've figured out its personal preference how you choose to live your life and eat your food so what works for me might not work for others and that's okay.
1/11/2016 05:55:54 am
I have pcos. What amount of your macros are carbs? I am at 20%
1/13/2016 01:56:01 am
I would also love to know...my carbs are 25 percent ..ive just pushed them up from 10 percent as I was feeling awful
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Hi my name is Whitney and I'm a mom to 2 adorable boys and the wife to a sports loving, handsome man. I'm outnumbered but wouldn't have it any other way. I'm navigating motherhood one fart joke at a time. Welcome to my crazy life!