So What Is IIFYM?
IFFYM is a lifestyle that looks specifically at micronutrients (protein, crabs and fats) for each individual. The essential gist is that as long as your total food fits within the determined percentages of each macro than you should see progress. I use "progress" because it really depends on what your goal is; those who want to gain (or bulk) will have drastically different marcos than someone who is looking to lose weight.
Wait, I can eat whatever I want?Yes! But like all things wonderful there is a catch. Let's use the example of someone who is trying to lose weight. If their percentages are 50% protein, 30% Carbs, and 20% fats and they are eating mostly processed foods than weight loss will be VERY difficult. Ideally, people who live the IIFYM lifestyle are also living a "clean" lifestyle. Sure you can have a slice of pizza or sushi and as long as it fits your macros than you will see progress. However, true IIFYMers are eating those types of food as "treat meals" sporadically rather than as the norm.
What are the benefits of IIFYM?
It's less restrictive than most "diets". There are really not as many harsh rules about what you CAN or CANNOT eat. This is appealing to many.
What are the downfalls?
This lifestyle requires something's
- MATH- I suck at (just ask my boyfriend)! The first time I tried to figure my macros I sat frustrated for 2 hours. I almost gave up but then it JUST clicked! Now I know my macros like I know my SS#
- A FOOD SCALE- Its essential because everything relies on your capability the measure your food.
- A TRACKING SYSTEM- This can be easy... There are a bunch of free apps however I am a pen and paper kinda gal. Find a system that works for you!
- A SYSTEM OF MEAL PLANNING- It's essential that you have your week planned out. This makes shopping easier and will keep you accountable.
I'll break it down into steps
- Determine your goal.
- To gain
- To lose
- Determine your calories per day to meet your goal
- Determine your maintenance calories (REE + TEA +TEF);
- Resting Energy Expenditure-REE (how many calories/day the body will burn at REST)
- body weight x 10
- Thermic Effect of Activity- TEA (increased expenditure by activity level)
- Chose activity level from chart on right
- Take REE x activity level
- Thermic Effect of Feeding-TEF (slight increase in metabolic rate when food is ingested- That's RIGHT you BOOST metabolism by EATING)
- TEA x 10%= additional calories
- TEA + additional calories
- Determine calories base off goals
- To gain: multiply maintenance by .20 then ADD to maintenance
- To lose: multiply maintenance by .20 then SUBTRACT from maintenance
- Determine the right ratio of macros (protein-carbs-fats)
- To bulk 40-40-20
- To build lean muscle 50-40-10
- For fat loss 65-25-10
- Determine macros
- Take calories from step 2 based off goals and multiply by the ratio you chose in step 3. This tell you how many calories of those you must eat. to convert to grams
- there are 4 calories per gram of protein and carb
- there are 9 calories per gram of fat
 |
| TEA activity multipliers |
Lets do an example together:
Gender: Female
Weight: 145 lb
Activity level: Moderate
Goal: to lose weight
REE= 145 x 10 =1450
TEA= 1450 x 1.8 = 2610
TEF= 2610 x .10 = 261 + 2610 = 2871
2871 x .20 =574.2
2871 - 574.2 = 2296 calories per day
Protein- 2296 x .65 =1492.4 / 4 = 373.1 g per day
Carbs- 2296 x .25 = 574 / 4= 143.5 g per day
Fats- 2296 x .10 = 229.6 / 9 = 25.5 g per day
You can also go the super easy route and use an IIFYM calculator like the one found at IIFYM.com but wouldn't you rather KNOW how to get your own calculaiton??
Reference
McDonald, Lyle (1998). The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.Morris Publishing: Kearney, NE.
No comments:
Post a Comment