There is a big buzz now in the health and fitness industry about the IIFYM (if it fits your macros) food plan. Many people are intrigued as to how this works and how they can make this their way of eating. There are many factors to consider when following a food plan and although some people will lead you to believe that if you just hit your calories and macro targets that it will be the answer to all your prayers then you will be mistaken.
So let me first explain what it is in simple terms. Protein, Carbs and fats are your 3 macro nutrients. We need a certain amount of each per day to help us survive. There are various calculators you can use which you input a few details including your height, weight and activity level. The calculator will then provide you with feedback like in our calculator below as to how much Protein, Fats and Carbs you need to eat per day to hit your targets.
So you then have your amounts which you can base over 4/5 meals. You see, the problem here is that many people advocating IIFYM will tell you to eat clean protein and fats sources and your carbs can be from anywhere once you don’t go over your daily limit. I do agree 100% that macronutrients matter but I don’t believe in people just eating rubbish on a regular basis. That’s why I created the ProFitness carbs list which does include things like fruit, dark chocolate, quest bars and other snacks along those lines. For body composition and fat loss goals, it is particularly important to hit your protein and fat goals every day. I’m all in favour of flexible dieting.
However I don’t believe on just picking any food you want just because it Fits Your Macros.
I recommend making as much of your food as possible nutrient-dense and natural but hey it’s 2014 and people just won’t eat like cavemen or women no matter what you say. That’s why I allow our clients eat some of the foods which a paleo diet would not allow. You see I would rather a little bit of leeway for the clients who may be sticking to the food plan 90% of the time which to me is fine and will lead to results. Most people will say they stick to something 100% but we know they are not!!!! Thats why a small bit of leeway is fine.
Clients do need to understand that a small bit of the foods they like is fine and not stress about it while clients who take it too far also need to be aware that over eating on junk food is a one way ticket to a big belly. I think the IIFYM principle is a great plan but only if you do it the way ProFitness does it, of course I am biased but I do feel we help promote a healthy relationship for our clients with food which is balanced and doesn’t lead to vast extremes.
You also need to understand that different foods react differently in your body, certain foods may contain the exact same amount of carbs but one will raise your sugar levels instantly while the other may take a lot longer. Understanding how insulin works is important and will help you make wise carbs choices on your IIFYM plan.
It does seem that some people are following IIFYM without fully understanding how certain foods react in the body and it gives the system a bad rep with the paleo guys. So to wrap up if you hear someone saying “Just hit your calories and macros and nothing else matters.” – run a mile! In theory it would be great but the human body needs to be nourished correctly and not overloaded with junk (ok ok a little bit is alright!!!!)
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