IIFYM DIET- IF IT FITS YOUR MACROS
The IIFYM Diet
—short for "If It Fits Your Macros"—is a flexible approach to dieting that focuses on meeting daily macronutrient goals (carbohydrates, proteins, and fats) rather than strictly adhering to a list of "allowed" or "forbidden" foods. The idea is simple: as long as you hit your target macronutrient numbers, you can eat whatever you want, including treats or foods that are typically considered "off-limits" on more restrictive diets.
How the IIFYM Diet Works
Determine Caloric Needs: Calculate your total daily calorie needs based on factors like age, weight, height, gender, activity level, and weight loss goals. Set Macronutrient Ratios: Based on your calorie target, calculate specific daily macronutrient goals (usually in grams) for carbohydrates, proteins, and fats. The ratios can vary depending on personal goals (e.g., muscle building, fat loss, etc.).Track Your Intake: Use a food tracking app or log to monitor your daily food intake and ensure you stay within your macro limits. You can eat any food that fits into your daily macro targets.
CALCULATE YOUR MACROS HERE
THE BEST PART ABOUT THIS DIET IS:
No foods are off limit. If you want to eat a pizza or a donut you can. As long as you get in your macros and don't go over them. Use the calculator above and get the phone app MyFitnessPal. You can put your macros in the app and make sure you get all your macros in. The secret is not going over any macros. Many people have had a lot of success with this diet because it doesn't feel like you are on a diet.
The If It Fits Your Macros (IIFYM)
diet is a flexible approach to nutrition where you focus on meeting specific macronutrient targets (proteins, fats, and carbohydrates) rather than strictly adhering to specific foods or meal plans. This method allows for greater flexibility in food choices, as long as you stay within your daily macro goals.
Here’s a sample day of eating on an IIFYM diet, assuming typical macro targets might be 40% carbs, 30% protein, and 30% fat. Adjust these targets based on individual needs, goals, and activity levels.
Sample Day on IIFYM
Breakfast
Oatmeal with Protein Powder and Berries1/2 cup rolled oats1 scoop vanilla protein powder1/2 cup blueberries1 tablespoon almond butter Mix oats with water or milk and cook. Stir in protein powder, top with blueberries and almond butter. Macros: Approximately 30g protein, 40g carbs, 15g fat
Morning Snack
Greek Yogurt with Honey and Nuts1 cup plain Greek yogurt1 tablespoon honey10 almondsMacros: Approximately 20g protein, 15g carbs, 10g fat
Lunch
Chicken Salad Wrap4 oz grilled chicken breast1 large whole wheat wrapMixed greens, cherry tomatoes, cucumber1 tablespoon light ranch dressing or vinaigretteMacros: Approximately 30g protein, 35g carbs, 15g fat
Afternoon Snack
Protein Shake1 scoop whey or plant-based protein powder1 cup unsweetened almond milk1 tablespoon peanut butterMacros: Approximately 25g protein, 10g carbs, 15g fat
Dinner
Salmon with Sweet Potatoes and Asparagus6 oz baked salmon1 medium sweet potato (baked or mashed)1 cup roasted asparagus (seasoned with olive oil)Macros: Approximately 35g protein, 40g carbs, 20g fat
Evening Snack (Optional)
Cottage Cheese with Fruit1/2 cup low-fat cottage cheese1/2 cup sliced strawberriesMacros: Approximately 15g protein, 10g carbs, 2g fat
Total Daily Macros (Approximate)
Protein: 135gCarbohydrates: 150gFat: 72g
BEST PART IS YOU CAN SUBSTITE PIZZA, A BIG MAC, OR DONUT IF IT WILL FIT IN YOUR MACROS.
Tips for Success on IIFYM
Track Your Macros: Use a food diary or app to accurately track your daily macro intake and ensure you stay within your targets.
Choose Nutrient-Dense Foods: While IIFYM allows flexibility, prioritize whole, nutrient-dense foods for overall health and well-being.
Balance Your Meals: Ensure each meal and snack contains a mix of protein, fats, and carbohydrates to keep you satisfied and meet your macro goals.
Plan Ahead: Prepare meals in advance and plan snacks to stay within your macros and avoid impulsive eating.
Stay Hydrated: Drink plenty of water throughout the day to support digestion and overall health.
Adjust as Needed: Monitor your progress and adjust your macro targets if necessary, based on your goals and how your body responds.
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