Harmonize Fitness
Harmonize Fitness

If it fit your macros (IIFYM)


If you´ve been following bodybuilding or the fitness industry in general you may have heard some girls and guys following the “if it fit my macros” type of diet or nutrition program and most of them are fascinated with it.

For this diet strategy you need to understand what macronutrients are, we talked about this on a past post (click this link to learn more), for now we´re going to keep it quick and simple, macronutrients are divided into 3 categories, proteins, fats and carbohydrates this are the 3 macros that our body needs in big quantities.

Any diet that you want to follow or most of them are based on different macro ratios, for example a high protein diet is high in protein and low in carbohydrates and fats, a keto diet is based on high fats, moderate protein and very low carbohydrates, in the case of IIFYM most of the time people follow a most balanced approach between the 3 macronutrients, to follow this the priority and focus is on macronutrients, not on calories so you need to find out what are your needs for each macro and make sure you hit those numbers every day. Lets say you need 45 grams of fat per day, 122 grams of protein and 183 grams of carbohydrates per day, once you got this numbers you only need to make sure that by the end of the day you meet those needs.

This diet or strategy is a great way to make your diet is sustainable for long periods of time even if you are losing weight because it gives you the opportunity to fit it unhealthy foods, you can have your favorite snacks, meals or desserts as long as you are able to hit your target for each macro, it gives you a lot more freedom. The problem is that a lot of people use this diet to fit in a lot of unhealthy foods, most of their foods choices come from fast food and highly processed foods, the reason for this is that they only focus on hitting those numbers, they´re only interested on hitting the macros and they don´t consider quality of food this is why they can eat pizza and donuts or ice cream for dessert every day, however the problem with this is that those unhealthy foods won´t make you feel full, the impact on satiety is not the same as the one you get from eating healthy foods.

Even when this strategy is a great option for weight loss, we can be pretty sure that if you hit your macros every day you will achieve your goal whether it´s weight loss, muscle growth or maintenance, so if your goal is only to build the physique you want then IIFYM is a great option, but if you´re also considering overall health then you need to think about food quality.

The benefit of this strategy is that it´s flexible and it gives you freedom, you can actually use it with different diets, if you´re vegetarian or vegan, if you´re keto you just need to do the math to get your macros according to your goal and the diet you want to follow and from there you can decide if you want to focus on healthy foods most of the time or if you want to eat more unhealthy foods.

We do need to mention that quality of food does matter, if you get all your macros from unhealthy foods you will get results regarding weight loss, muscle growth and maintenance, but with healthy sources you´ll get better results, some foods even when they help you hit the target for each macro are poor quality or incomplete sources so you won´t get the same positive impact and the impact on hormones is really different between healthy and fast foods or processed foods.

When you focus on healthy foods most of the time you´ll achieve your fitness goal and also improve your health at the same time, there are so many healthy options for each macro. If you want to get the best benefits then using IIFYM and focusing on quality of food, making healthy choices most of the time is the way to go, remember that you can fit some unhealthy snacks and desserts or even meals just don´t do it every day, this is what makes your diet flexible and sustainable.

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