“If It Fits Your Macros” (IIFYM) diet versus counting your calories. Social media is BLOWING UP with six packs with the #IIFYM for hashtag, but what is it, what is better??
Counting Marcos: The diet’s main objective is that meeting your daily intake of macronutrients (or macros, as you see on social media)—protein, carbohydrates, and fat—is the most important part of losing weight. Those are the three main nutrients that provide calories your body can use. The first step of the diet (or any healthy lifestyle) is figuring out your Basal Metabolic Rate (BMR). A persons’ BMR is the amount of energy your body would use if you were lying around all day. You can calculate this from an online website/app/RD/Nutritionist/or any other healthcare provider that knows how to do it…I’d save time & $ and use an app! I like Fit My Macros 😊
After that, you take your activity level into consideration by multiplying your BMR by a number between 1.2 (if you’re sedentary) or 1.8 (if you’re really active – exercise 4-5 times a week). And presto, you have your recommended calorie intake. — > The diet requires that 40 percent of your calories come from carbohydrates, 40 percent from protein, and 20 percent from fat. Oh, and most nutrition labels list carbs, protein, and fat in grams—not calories. So you’ll need to do some math to figure out whether that Cold Stone Ice Cream fits your macros. (Been there, done that) 😉
Eating a combination of carbohydrates, fat, and protein should keep you satiated, energized, and on the weight-loss train and IIFYM is a style of eating that sounds like it’s less restrictive than other diets, but doing the math to figure out what is possible at dinner can be intimidating.
Breakfast Example: If you’re a 27-year-old woman who’s 5’5” and weighs 130 pounds, according to the BMR calculator, you burn 1,399 calories at rest. We will say you are planning to do cardio or resistance training six days a week, so you can multiply that by 1.7 since that’s fairly active, and you get 2,378. Next, you multiply that by 0.40 to get your daily protein and carb intakes, then multiply that same number by 0.20 for the fat portion. Finally, you need to divide the calorie counts for each nutrient by three to figure out how many cals’ worth of carbs, protein, and fat you need to be eating per meal. After that, you’d have to look up the nutritional content of each breakfast food you want, then measure them out to make sure you’re hitting your mark. Oh, and nutrition labels don’t usually list those nutrients in calories—they list them in grams. FYI – Those calculations are strictly for maintaining your weight! If you want to drop a few pounds, you’ll have to make sure you’re taking in less than the number you get after multiplying your BMR by your activity level. When you’re forced to split up your calories the same way at each meal, people end up making the same meals all the time because they know those foods fit their macros. Hence – meal prepping! (which that is a whole other topic to discuss)
Calorie Counting Only
The recommended daily protein intake for active people is 15% of your total calorie intake, which is lower than 40% mentioned above. The fat would make up 25 to 30 % of your daily calorie intake. And eating 55 to 60 % is recommended for carbohydrates.
Counting calories can be eat a well-balanced diet consisting mostly of unprocessed foods, including all of the food groups and your favorite treats. It is still important to consider your basal metabolic rate and consider your activity level as well (calculation above). Then, it is as simple as counting the calories going into your body. And “mindful eating” is another buzz phrase you may hear but it is excellent in helping determine which foods to put in your mouth. Make simple switches, like water or sparkling/flavored water instead of sodas/teas. Or, if at a restaurant, put the dressing on the side and dip your fork into the dressing first, then grab your bite (you have heard this before). Or just be consistent with eating and don’t skip meals. Make it a habit to allocate x amount of calories to breakfast, lunch, dinner, and if you find yourself hungry between, throw in wholesome snacks (ie: apples and peanut butter, yogurt, cottage cheese, etc) and drink WATER!
Choose What Is Best For You
Counting calories, paired with fresh foods, is the go-to diet for most people since it is easy and reliable. Counting macros is a great way to feed your body exactly what it needs, however, it is not necessarily feasible for the average person. But honestly, depending on which you want to try is your best option! There is never any harm in trying both options for 30 days at a time, coupled with exercise. Which brings us to another topic….what type of exercise?? HIIT, Cardio, Weights, Cross Fit, Yoga, etc. Lets say for now, just get moving!
Healthy, Fit, & Busy - OH MY 