IIFYM – WHAT IS IT?
IIFYM ("If it fits your macros") is a buzz word floating around in the gym community at the moment and millions of people are using apps like MyFitnessPal to track calories and macros. But what exactly does it all mean?
First of all, "macros" is short for macronutrients—fat, carbs, and protein. Everything you eat and drink (with the exception of water and alcohol) is made up of some combination of the three. The idea behind counting macros is that you aim to get a set amount of each macronutrient each day.
One example IIFYM would be consume 40 to 50 percent of your calories from healthy carbs, 25 to 30 percent of calories from protein, and the remainder from healthy fats. That said, your target macronutrient breakdown may vary depending on personal factors—weight, height, gender, and activity level, etc.—and your specific goal.
Someone trying to gain muscle is going to eat differently than someone trying to lose weight, and athletic goals like training for a marathon or working to increase your powerlifting total will also change what your daily macronutrient breakdown might look like. There are no "good" or "bad" foods—everything is fair game, and it's just a matter of hitting your daily fat, carb, and protein totals.
IIFYM can help you stay fit or lose weight if you follow it correctly based on your goals. But that's more because it follows a common weight-loss rule than because of something special inherent to the diet: If you stay within your daily caloric budget, you likely won’t gain weight, and if you eat fewer calories than your body needs, you'll probably lose weight.
However, food isn't the only factor when it comes to weight loss. Things like exercise, sleep, stress, and health conditions all play a part, and the weight-loss process can vary greatly from person to person. Also understand that everyone's daily caloric expenditure (the number of calories you burn every day) varies, so the number of calories and macronutrient that helps one person reach their goals may not work for someone else.
PROS
One great thing about focusing on all the macronutrients, is that it keeps people from avoiding and fearing a certain food group I.e "low fat" diets often negate carbs and fats – both of which are vitally important in many bodily processes such as hormone balance as well as brain function.
Furthermore, IIFYM is less restrictive than many other diets in that no foods are off limits and allows you the flexibility to eat your favorite foods while still seeing results!
CONS
Although no foods are off limits, the foods you choose make a difference when it comes to your overall health. IIFYM advocates could choose to get their carbs from candy and refined grains—as opposed to healthier carb sources like fruits and whole grains—and still be eating within the confines of the diet. Likewise, if 30 percent of your diet is coming from saturated fat, instead of mostly from healthier monounsaturated and polyunsaturated fats, you're following the IIFYM rules but from a health perspective it may not be the best choice. It is important to remember that your food choices aren't just about hitting numbers. The foods you eat impact your blood sugar, how full you feel, your energy levels, your cholesterol levels, and your overall health.
OVERALL
Done right, IIFYM can support a balanced diet that leaves room for your favorite less-healthy foods, in moderation. And, if you're consistently eating a caloric deficit the method can be an effective and sustainable way to lose weight. But, it's still important to follow basic healthy eating guidelines. Focus on food quality, with an emphasis on vegetables, fiber, and high-quality protein, choosing whole foods over heavily processed foods.
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