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Nutrition

Why micronutrients matter

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Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why macronutrients matter

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Do you know what´s the job or function of each macronutrient?

Even when my approach to nutrition is not about counting calories or being perfect with macronutrient ratios it is important that we know and understand at least the basics of nutrition so that we can adjust our meals according to our goals to get amazing results.

The goal of any diet or nutrition program must be to give nutrients to our body.

Macronutrients give energy to our bodies in the form of calories, you may have heard that “calories are calories” or “all calories are equal”, this is completely false, all three groups are different, our body will not respond the same way to protein than to fat and in each group we´ll find healthy and unhealthy options, our body will respond in different ways to this three groups of macronutrients and how healthy they are.

It´s not the same to have a cup of oatmeal than to have some Oreo cookies, for our body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut with ice cream. I know this examples look silly but I want to make the point clear, not all calories are created equal. This is comparing healthy vs unhealthy options, if we compare healthy options from different macronutrient groups like avocado with chicken or oatmeal with nuts they are still different and our body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice doesn´t work for everyone.

Each macronutrient has its own purpose, to help our body function properly every day, I´ll be talking about each macronutrient on separate posts to give you all you need to know and keep it simple so that you can take your time to understand it.

I know I´ve said before that highly processed food is unhealthy and we need to avoid it as much as possible, now that we avoid all those unhealthy foods we need to start learning about the differences in whole, fresh, healthy food, we know that this healthy foods have the nutrients our body needs to function and we will divide them into macronutrients and micronutrients.

The first we´re going to learn are macronutrients, macronutrients are divided in three: proteins, fats and carbohydrates and our body needs them in big quantities. Each group has its own primarily function making all of them a crucial part of our diet.

I´ve said before that weight lose and fitness in general can be complex, the reason why is because we need to know and understand the job of each macronutrient and how our body responds, once we understand this information all fitness goals will be simple.

Knowing the job of each macronutrients is key because we need to manipulate them in certain ways to achieve our fitness goals, if we want to lose fat or gain lean muscle we´ll need to adjust our nutrition and make some slightly changes to support our goal.

For me macronutrients are far more important than calories, I don´t  consider a fitness program that only focuses on calories to be right because there are different ways to achieve the same amount of calories with different macronutrient ratios and each one will give us different results.

You may know by now that I love food, I love to cook and I consider food to be part of the culture and traditions of each country, I love traditional food and local cuisine. My approach to fitness and weight loss is to keep things simple by avoiding unhealthy, highly processed food and to stick with real fresh food. I don´t count calories, I don´t count points, I don´t weight my food to set macro ratios I just have a clear idea of the amount of food and the types of food I´m eating.

When you understand each macronutrient and have an idea of the amount of food your body needs you´ll be able to enjoy food, I hate the idea of following diets, we´re supposed to enjoy life and for me food is an important part of life but you still need to know the basics so that you can use the information and use it to achieve your goals.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The importance of nutrition.

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We all want to look great, feel amazing and perform at peak every single day but not all of us pay attention to what we eat. We ask too much to our body when we´re not giving it the nutrients it needs to function properly.

Food is fuel for our body and what we eat matters the problem is that we got everything wrong. We´re so worried trying to find what´s the best diet, the one that will help us lose weight faster but we forget the most important point; it´s not about losing weight fast it´s about following a healthy nutrition program that keeps us healthy and that help us maintain an amazing physique effortlessly. We´re also worried about finding the best diet when most of our meals are highly processed.

If we go back in times some years ago food can´t be found at every corner, people used to  buy local foods to cook meals so every meal they ate was cooked and prepared with fresh, whole ingredients and people spend more time together by helping in the kitchen and sitting together at the table and share their day.

Nowadays food is available everywhere, there´s processed food at every corner and it´s convenient and cheaper but also full of sugars, chemicals, trans fats or hydrogenated oils that make those foods taste delicious so we don´t spend too much time cooking and we do not spend the same amount of time sitting at a table with family or friends.

Most of us love food and we don´t want to eliminate our favorite dishes from our diets, and we don´t need to. I love food, I consider food and gastronomy to be part of the cultures and traditions of each country. There´s a piece of history and a story on every plate, we can learn a lot from a country by its food.

My approach to nutrition is to keep everything simple and have the freedom to enjoy as much as possible I like to divide nutrition in two phases, in phase one we focus on eliminating unhealthy foods from our nutrition program which are junk, processed and fast foods (we all know which foods we are talking about) and when we´re comfortable with this first step we can take it to phase two where we adjust our macronutrient ratios to fit more our goals and lifestyles, here we can go to more restrictive diets like vegan or ketogenic.

If our nutrition program or diet is based on unhealthy foods (highly processed foods) it´s so hard to go directly to a very restrictive diet and the reason is because our body is used to all those chemicals, sugars and unhealthy fats and the process or journey to eliminate them or avoid them is so though and for many of us it´s not necessary to follow a very restrictive diet, it´s really useful when we have some health problems but if it´s not the case then we can stick to phase one which is to focus on whole, fresh foods.

Our goal is to give nutrients to our body through food so that it functions and work properly, so that we stay healthy and also supports our fitness goals, this may look complicated but it´s actually simple and as I said before we don´t need to eliminate completely our favorite foods.

We need to learn to listen to our body, some foods make us feel great while others can cause problems in our gut even healthy foods so once we eliminate or avoid as much as possible highly processed foods and our diet is based on fresh, whole foods we can start adjusting it to make it as best as it can be for us and here we need to listen to our body and avoid foods that cause problems not only in our gut, some foods may cause us acne or any other issue and we can´t forget that if we have some health problem or disease then we may need to avoid some other foods or even go to a more restrictive diet but we need to talk with our doctor first.

There´s no need to go to the extremes, we´re here to enjoy life and food is part of it there are so many dishes and plates we can enjoy as long as they are cooked with fresh, whole ingredients and most of our local restaurants do that.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The problem with sugars and carbohydrates

30 The problem with sugar and carbohydrates
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For a couple of years now I´ve been watching what people eat when we go out to restaurants and malls and the majority eat too much processed foods high in sugars and carbohydrates.

I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 30 to 40 grams per day, this numbers vary depending of your age, gender, height, etc and the average consumtion of sugar is around 75 to 80 grams per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn tortillas there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.

If you follow a ketogenic diet you most know by now that carbohydrates are really low.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The power of food

13 What you eat and how much you eat
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Through the past decades until now our relationship with food has change a lot and this is the root of many problems nowadays, our diets are based on unhealthy foods, we eat too much junk, processed and fast foods for convenience but all this foods are loaded with hidden sugars, chemicals, extra ingredients, flavors that are one of the causes of health problems physical and mental.

Our mood throughout, the day, our energy levels, our ability to stay focus they all depend highly on what we eat and most of us most of the time eat too much calories and not enough nutrients, we demand too much to our body, we want to be at peak and perform great but we treat our body so bad.

If we want our body to function properly, to be efficient, to be at peak all day long and perform great we need to give the nutrients it needs and this is the power of food. The same way that what we´re eating right now is getting us sick, if we change our eating habits and eat meals prepared with real, fresh ingredients food can heal.

Food is fuel for our body, how we feel and how we look depends of what we eat, everything shows from the inside out.

I know and understand that most of us choose processed and fast food over real fresh meals thanks to the convenience in money and time, it´s easier, faster and cheaper to buy boxes of cereal and milk for breakfast than to cook some eggs every morning, we can grab some cookies, or chips to eat in the car because we´re late for school or work. Even when this options give us a solution in the short term, if we think about our health in the long term they´re not the best option.

Our body needs nutrients to function efficiently not calories, with processed, junk and fast food we´re giving our body too much calories and not enough nutrients, with real fresh foods we´re giving our body nutrients and less calories.

When we eat processed foods our body doesn´t know what to do with all those ingredients and it´s hard to digest and when it´s done there´s nothing that can be used, when we eat real foods our body knows what to do with them, it digest all the food and absorb the nutrients.

All real, fresh foods are loaded with micronutrients and macronutrients and our body needs both. Fiber, vitamins, minerals, proteins, fats, everything our body needs can be found in nature, there´s no reason to eat processed unhealthy foods that are only making us sick.

When we eliminate or avoid as much as possible unhealthy foods (processed, junk, fast food) and we focus on real fresh foods, inflammation on our body starts to reduce, it clears our skin, it improves mental disorders, improve systems in our body like the immune system, autoimmune system.

Food is our DNA, what we eat at every meal will have an impact on our body inside, and outside. If you love food as much as I do you need to know that it is possible to eat so many different dishes cooked with real, fresh ingredients but the hardest part is making the commitment of living healthier, we need to change our relation with food, if we use it the right way it is fuel for our body and it has the power to heal.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Nutrition

Vegan and vegetarian diets

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As you may know by now I don´t like diets and I don´t even like to use the word diet. For me that makes it harder mentally and emotionally it gives our brain the idea that we will eliminate our favorite foods for a period of time and that it will be tough. We´re sending the wrong message only with words.

There are differences between vegan and vegetarians, vegetarians do not eat animals, meat, chicken, fish, etc; they´re diet is based on vegetables, fruits, grains, seeds, nuts and some of them consume eggs and dairy.

Vegan is a more strict vegetarian diet, they don´t consume any animal product and animal derived ingredients so all meats, poultry, fish, etc are out also eggs and dairy, honey and any other product that comes from animal.

In most cases the reason why people decide to go vegetarian or vegan is for environmental reasons, vegetarians go against killing animals and that why they can have dairy or eggs, vegans go deeper and not only go against killing animals they really consider the conditions in which all animals are treated and that´s why they also eliminate eggs and dairy.

When someone following any of this diets tell me that their reason why is based on the environment I accept their ideas, it´s great to have people that care for the animals and environments but when some of them tell me that it´s for health reasons I totally disagree because almost all of them consume a lot of junk and processed food which are unhealthy.

They don´t eat meat, chicken, fish, eggs, dairy, etc; but they eat chocolate chips, cake, potatoes chips (it´s funny how they say they´re vegans and watch them eat cake, chocolate chips which have eggs and dairy).

All the added sugars, chemicals, extra ingredients, flavors, etc; contained in processed food are so unhealthy and are the cause of some health problems so instead of going to extremes following any of this 2 diets they avoid unhealthy foods.

For people who follow this diets I do think they´ll need to use supplements for the nutrients they´re not getting from animal products, our bodies need proteins and the proteins or amino-acids that can be found on animal products are not the same to the ones find on vegetables.

If you have a really good reason why you want to follow one of this diets give them a try but don´t forget that your health most be a priority, if you follow it just because someone lost a lot of weight and that´s your goal it may not be the best option for you. There are so many ways to achieve the same results, there are different tools and strategies you can use to get to your goal so don´t stick with just one diet , give it a try and if you don´t like the way you feel then try another one.

If you are following any of this diets for environmental reasons then that´s great, continue with it just make sure that you are giving your body all the nutrients it needs through food or in case you need some supplements find the one that are best for you.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

What we need to know about ghrelin

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In the past nutrition post with talked about leptin and how this hormone is one of the reasons why is hard for you to lose weight, stay lean because you are not satisfied and you feel hungry. In today’s post will talk about another important hormone that works together with leptin, this new hormone is called ghrelin.

Ghrelin is the hormone that increases appetite, it tells us when we´re hungry and we need to eat which is the contrary of what leptin does. This hormone can also be triggered by several factors and if we triggered it the wrong way it will cause so many problems and make it harder for us to lose weight and stay lean.

Some of our unhealthy habits are triggering this hormone the wrong way and one of them is lack of sleep or poor quality sleep which increases ghrelin and this increases your appetite throughout the day and make you feel hungry.

Studies show that when we follow a weight loss program and reduce calories, ghrelin increases as a response of our body to protect us from starvation, the lower we go in calories the high this hormone goes and the longer we stay with the diet the higher this hormone goes.

So if ghrelin increases and leptin decreases it´s the best way to gain weight and it´s so hard to lose weight and stay lean, we need to keep ghrelin low and leptin high so that our brain gets the right message. We don´t feel hungry all day long and we know when it´s enough at every meal. There are some steps we can take to make this happens which are:

1.- Get enough good quality sleep every night, at least 6 hours per night and make those 6 hours of good quality.

2.- Follow a high fat, moderate protein, low carbohydrate nutrition program at least for a period of time to improve insulin and which also helps to keep appetite more in control.

3.- Follow some type of intermittent fasting having 2 meals per day which also helps lower insulin which helps us lose fat and keep hormones more balanced.

As we´ve seen there are several things that come into play when we talk about getting in amazing shape and sustain it, it´s more about hormones, macronutrients and how everything works together. It´s not only about following a very extreme and restrictive diet low in calories, and just to lose weight fast which will cause more harm to our body, it´s about understanding how things work and doing the right things to be able to sustain our results.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

What we need to know about leptin

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Most traditional or commercial weight loss programs focus on calories, they make you follow diets too low in calories and the workouts are based on cardio or circuit training to lose as much weight as possible but when you stop following the program you start gaining all the weight back and the reason is simple, hormones and metabolism.

Our goal is to help you get an amazing physique and sustain it effortless and to do that we need to focus on what matters which is increasing metabolism and managing our hormones in a good way, leptin is one of those hormones.

Leptin is the satiety hormones and it´s job is to tell us when we´ve eaten enough and we need to stop. This hormone can be triggered by several factors and if we triggered it the wrong way by doing the wrong things then it won´t be doing its job effectively and some of our unhealthy habits are causing problems  like lack or poor quality sleep, which reduces leptin which is why we are hungry and have more cravings during the day and this is one of the short term effects of poor sleep.

When leptin is low it won´t send the message to our brain that we are full and we need to stop eating, on the contrary we will eat more in each meal and we´ll feel hungry throughout the day this is why weight gain is related to lack of sleep.

Our weight more specifically body composition. Fat cells increase leptin so the more fat we have the higher this hormone will be.

As with insulin there´s something called leptin resistance which is when our body produces too much leptin in this case the fat cells when we are obese or overweight and it gets to a point where the receptors block all that leptin so it can´t do its job and instead of getting signals that we are satisfied we feel hungry.

So as you can see, weight loss is not as simple as eat less and move more, there are other things that come into play, what you can do to improve leptin if it´s low is start by getting enough good quality sleep every night, this is a simple tool that gives a lot of benefits and makes everything easier.

If you are overweight the best thing you can do is reduce insulin, we´ve talked about insulin in other posts and by improving insulin is easier to burn fat, when you start losing weight and getting rid of that excess fat, leptin also start to lower, you can do this by trying some type of intermittent fasting like limiting your meals to 2 meals per day in an 8 hour window, another way is by reducing carbohydrates and follow a low carbohydrate, moderate and high fat diet like ketogenic for a period of time. Exercise also helps lower insulin specially HIIT.

What I recommend if your nutrition program is based on unhealthy foods, you´ll need to eliminate those unhealthy foods and focus on eating meals cooked with fresh ingredients and try intermittent fasting, go for 2 meals a day you can have breakfast and lunch or lunch and dinner. Do this for 4 to 6 weeks and see the results and how you feel.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The relationship between food and mood

22 The relationship between food and mood
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What we eat has a huge impact on how we feel and our mood, if we feel tired, lazy, sleepy, we lack energy the reason may be our food.

We may not have think about the huge relationship between food and our mood, it all starts with nutrition if our body doesn´t have the nutrients it needs it won´t function properly, this affects our mood and how we feel during the entire day. Our body needs certain amounts of nutrients from vitamins, minerals, fatty acids, amino acids each of them has a unique job and the lack of some of them can make us feel tired, stressed or unfocused.

Then we have blood sugar or glucose in the bloodstream which also affects our mood, if we eat a high carbohydrate meal or our meal was mostly unhealthy and our glucose goes up we may have brain fog, when it goes down we feel irritable, angry. If we are eating meals high in sugars or simple carbohydrates we spike blood sugar and then it goes down, this ups and downs are harmful, keeping our blood sugar stable improves our mood and emotions by making us feel better through the entire day and not having this constant change of emotions.

If we eat unhealthy foods high in sugars and trans fats that give us instant gratification we feel good the moment we eat them but slowly this feel good feeling starts to go down, with this ups and downs caused by glucose in the bloodstream your cravings get harder to control and here the problem is so big because we are not giving nutrients to our body, we get addicted to unhealthy foods that are so hard to give up and we are in a roller coaster of emotions feeling great after we ate those cookies and some minutes later we want more and we start feeling irritable, stressed and even frustrated.

Stress, tired and even depression and anxiety are related to the foods we eat, for the last two there are other things that come into play and that make the problems worst but the way food makes us feel has an impact on them making them better or worst.

After we´ve finished our meal sometimes we feel tired, lazy, sleepy; if we overeat or our meal was unhealthy it´s normal that we feel this way, our body can not handle all the excess food so all processes in the body stops to focus on digesting the food we ate, if it was unhealthy our body doesn´t know what to do with it and makes it inefficient.

If we want to feel great and have high levels of energy all day long we need to make some different choices, start by focusing on eating real, fresh foods we can eat meals prepared with real fresh ingredients, as we do this we´ll need to avoid sweets, junk, processed and fast food which are the ones that are causing all the negative emotions. The first days we´ll feel terrible and the cravings won´t seem to stop, this is normal we´ve been eating those unhealthy foods for a long time that we´ve become addicted to them and our mind will make us think that we need them, our body needs to get rid of all the toxins to start working efficiently, we need to be patient and give the time our body needs.

When we have cravings we can have some almonds, nuts and seeds which are going to keep us feel full longer, a piece of fruit is a great option if we want something sweet. Healthy foods high in fats have a lot of benefits not only to keep us full longer but they are great for our brain.

Why don´t you give healthy eating a try at least for 2 or 3 weeks, eliminate sweets, junk, processed and fast food from your diet and eat real fresh food, you can eat almost any dish you want as long as it is cooked with fresh ingredients and see how you feel, pay attention to your body. And don´t forget to give your body enough time, it´s been use to eating unhealthy foods so you may feel, tired, lazy and you will have cravings but don´t let all this thoughts and emotions control you, let your body get rid of the poison and you´ll start feeling the difference.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

If it fit your macros (IIFYM)

21 IIFYM if it fit your macros
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If it fit your macros has been popularized as one of the easiest diet plans to follow but is it the best?

It all comes down to your goals, your priorities and how you set your diet, some people use this type of diet as a way to consume and fit in more junk food into their diets without feeling guilty, for others it´s a way to eat their favorite candy or chocolate every day.

I won´t argue that following this diet you´ll get results and you´ll achieve your goals, if you track your macronutrients intake and you make sure you hit them, despite if all those nutrients come from healthy sources or junk food.

The problem with this diet is that you need to understand how things work at a more advanced level, you can´t stay with just the basics. Knowing and understanding how each macronutrient work is key to making any diet work for you, if you do it the right way it can be the best diet for you giving you the best results, being more flexible and making it sustainable which is what we´re looking for.

If it fit your macros is a diet design to give you more freedom but it doesn´t mean that you can make space for candies and junk food, it´s still focused on what matters most which are macronutrients, if you decide to fit some candies and junk food to fit your macros all those foods are also called “empty calories” so yes, you may be hitting your macronutrients but you are not giving nutrients to your body.

Nowadays many people who say they follow this diet prefer to fit in some cookies instead of spinach. Consider candies and junk food as treats that you can eat but not everyday not even if they fit your macros.

Making your meals healthy, natural and nutritious most be your goal, IIFYM is designed to give you more freedom on the foods you eat and have social life. The quality of the foods you choose have a great impact on your mood, energy levels and focus, if you prefer candies and junk food over complex carbohydrates like oatmeal you´ll feel an spike in energy followed by a crash.

You need to know your calorie intake and set macro ratios, you need to have a clear idea of portion control to know what you are eating at every meal. Choose healthy food like eggs, beef, turkey, chicken, salmon, tuna, nuts and seeds, oatmeal, rice, veggies and fruit.

If you love fitness and love going to the gym you may have heard of this diet, it´s popular in bodybuilding and it can help you achieve your goals easier by making your diet more enjoyable but there are some points I don´t like about it. The original idea of why the diet was created is great, it focus on what matters which is macronutrients instead of just calories, you´ve heard me before talking about why it´s better to count macros but the problem I see is that most guys use this diet as a way to make space for junk, processed and fast food without feeling guilty and when you say them something they come with the same answer “it´s ok, it fits my macros”.

IIFYM is great tool you can use to make space for a snack, a piece of chocolate or cake, one meal at your favorite fast food restaurant or have more freedom when you are eating out with friends and family but it´s not a way to fit as much unhealthy food as you want.

It can help you have a cheat meal while sticking to your macros and being able to stay in track with your goal, if you use it this way then you´ll be hitting your macros and calories every day even on your cheat day which makes your journey a lot more enjoyable.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam