IIFYM and Flexible Dieting to Lose Weight
Have you tried some of the other big-name diets only to fail in getting the weight off or keeping it off in the long-term? Pretty much on any diet you will be able to lose weight, but the chances of keeping that weight off in the long run is low, around 15-20 percent. Why? Because diets are not a “one size fits all” and everybody is different in their needs, wants and genetics. What will work for your best friend may or may not be the one which works for you. [I have more information on fad diets HERE] Now, do not let the low percentage above discourage you, you can lose weight on a diet and keep it off. How? By being smart about it and finding one that works for you.
IIFYM: If It Fits Your Macros
All diets are based around macros which are protein, fats and carbohydrates, which are then set at different ranges. For instance, the Keto diet is comprised mostly of fats at 70-80%, proteins at 10-25% and 5-10% for carbs. On the Paleo diet, you can find ranges for the macros around 40% fat, 35% protein and 25% carbs. Looking further into the Paleo diet, you will find information on carb cycling where they raise the carbs from 25% and lower the fats. Are you starting to see a pattern here?
With IIFYM, there are no specific macro numbers for everyone to hit like the diets mentioned above. In fact, IIFYM is not really a diet but more like a philosophy. It is a philosophy that allows you to find a diet and be flexible with it, which is a term you may have been hearing a lot of: Flexible Dieting. Most diets tend to be very strict in their list of “approved” foods and condemn anything outside of that list. With IIFYM, if you crave or want to treat yourself to something that is not on the “approved” list, you can but you just need to make sure it fits into your daily macro allowances.
You see, food is not bad. Some foods are better in nutrients than others, but overall food is not bad. Reason, food is good as it supplies your body with the energy and nutrients it needs. The problem arises when we tend to grossly overdo the less than ideal foods which then contributes to poor health. Again, everyone’s genetics vary so some foods are better for some while not so good for others. The trick is to find a diet which is suitable for your genetics, then be able to be flexible with it so it may fit your lifestyle.
How to Do Flexible Dieting
There are two ways to go about this. The first is to get with a health coach or trainer to have them calculate calories and help you decide on the best range of macros to start with. This range will not be set in stone as you will need to see how your body responds to the original numbers and then adjust as needed.
The other way is to find a diet which you may have a preference for and find it may work for you. Once you are one it, follow their plan but calculate your calories and macros for a while so you get a sense of the macro ranges. After you get a good idea of the macro ranges that is working for you, you can start adding in other foods of your choice which will fit into these ranges.
When calculating macros and calories, remember for every gram of a macro will equals so many calories. They go as follow:
Fat = 9 calories
Carbs = 4 calories
Protein = 4 calories
Be Smart About Flexible Dieting
Now, flexible dieting is not a “get out of jail free” card allowing you to eat whatever you want. If your goal is to drop some body fat than eating anything you want whenever you want, will counteract this goal. In order to achieve this goal, you will need to keep your diet on the clean side. IIFYM allows you to treat yourself once in a while without the guilt of the dreaded “falling off the wagon” feeling. In addition, by learning how to manage your macros, you will learn how to create your own meal plan and eating healthier will become easier. So, by allowing yourself to be flexible, you greatly increase your chances of achieving your goal and keeping that weight off in the long run.
If you have any questions about this, please email me. Or if you are ready to start getting healthier or drop some body fat and need some guidance, please contact me as I would love to help you. Everyone gets a free discovery session to see if we will be a good fit for each other.
And do at least one thing today that
will get you one step closer to
one of your goals!