- The IIFYM (If It Fits Your Macros) diet is a form of eating that focuses on meeting daily goals for three major macronutrients in addition to counting calories.
- By focusing on specific amounts of protein, carbohydrates and fats, individuals can more easily tailor their diet to their lifestyle, tastes and goals.
What does the IIFYM diet involve?
The diet focuses on tracking and manipulating the macronutrients, protein, carbohydrates and fats as the main building blocks of nutrition. The basic idea is that by following a specific macronutrient distribution, you can achieve your goals for body composition and performance without having to limit yourself to specific foods or diet styles. Instead of strict lists of "allowed" and "forbidden" foods, you focus only on ensuring that your overall diet meets your designated macronutrient goals, allowing you to incorporate foods into your diet that are not considered nutritionally satisfactory.
This approach has gained popularity in recent years because its philosophy does not impose excessive restrictions or put undue pressure on the individual's psyche. It is therefore relatively easy to monitor one's diet while enjoying a variety of foods. At the same time, it can be used for various goals, including building muscle, reducing body fat or maintaining weight, and can be tailored to each individual's needs and preferences.
Why are all macronutrients important?
As outlined above, the distribution of macronutrients plays a key role in the IIFYM concept. But what are they individually involved in, and what is their importance?
- Proteins: thebasic building blocks of muscle. It is also a key component in tissue regeneration, growth and repair. They ensure the maintenance of muscle mass, adequate performance during movement and support proper metabolic function.
- Carbohydrates: the main source of energy, especially on physically demanding days (or training sessions). They are important for optimal body functionality and nourish the muscles during physical activity.
- Fats: essential helpers in maintaining hormonal balance and brain health. They provide essential fatty acids and are a source of concentrated energy.
However, it is essential to note that the adequate distribution of these macronutrients varies from individual to individual and depends on factors such as goals, body composition, metabolism, and lifestyle. Therefore, it is always advisable to consult a good nutritional therapist rather than an internet app to determine these.
5 benefits of the IIFYM Diet
1. Macronutrient awareness
IIFYM focuses primarily on macronutrients, making it a valuable educational tool for individuals unfamiliar with the macronutrient composition of foods. It is also a unique example of how, if you follow certain precautions, you can enjoy your favourite foods and meals and still achieve your fitness goals effectively.2. Flexibility in food choices
The advantage of IIFYM is that it allows you to incorporate a wide range of foods into your diet. It's not just about eating something low‑calorie but about whether the foods in question fit into your macronutrient goals. This allows people to enjoy their favourite foods without feeling guilty.
3. Maintaining a long‑term dietary pattern
Due to the flexibility of food choices, IIFYM practitioners are more likely to adhere to their eating plan in the long term. This factor is crucial to achieving ongoing fitness and health goals successfully.
4. Mental well‑being
Traditional diets often come with a sense of restrictions and prohibitions, which can lead to emotional stress and uncomfortable feelings about specific food or drink groups. IIFYM alleviates this pressure by being non‑judgmental about any food, without guilt or worry.
5. Preventing deficiencies of certain nutrients
Some more restrictive diets can lead to deficiencies of certain nutrients due to restricted food intake. IIFYM, on the other hand, encourages the consumption of a variety of foods, which can eliminate this problem in some cases.
Potential drawbacks
1. Ignoring food quality
The "if it fits into macro‑nutrient goals, it's okay" approach can easily lead to ignoring the quality of the foods consumed. This can lead individuals to focus only on more processed foods with low nutritional value, which can negatively affect their long‑term health.
2. Risk of nutritional imbalance
There are, however, also risks inherent in flexible food choices. For example, practitioners may start to prioritise quantity over quality. Inadequate intake of key nutrients such as vitamins, minerals and fibre, can easily lead to deficiencies and health problems.
3. Negative relationship between food and body image
Let's face it: even IIFYM is still a diet of sorts. And for a large number of people, tracking macro‑nutrients and planning a daily menu can be as exhausting as any other eating plan. So, if focusing too much on numbers and strict adherence to macro‑nutrient goals causes you to become anxious or obsessive, IIFYM will not be for you.
4. Possible extremes
While IIFYM allows for a certain amount of flexibility, there are still foods that are difficult to incorporate into macro‑nutrient goals on their own. Extremely calorie‑dense and nutrient‑poor foods are more problematic and may require excessive adjustments to other parts of the diet, so they should not be included on a daily basis.
Bottom line
The IIFYM diet is a popular trend offering several positive aspects that make it attractive to individuals seeking dietary flexibility. The main benefits include the ability to incorporate a variety of foods into your diet (allowing you to enjoy your favourite foods and cover individual preferences) as well as making it easier to maintain a long‑term eating regime. However, it is essential to note that IIFYM is not without risks, and care must be taken to avoid ignoring food quality, prioritising quantity over quality or fixating on numbers and developing an unhealthy relationship with food. Therefore, discuss this (and any other diet or eating plan) with your doctor or nutritional therapist first.
