Discover the flexibility of the "If It Fits Your Macros" (IIFYM) diet! This approach promotes a diverse diet and personalized nutrition. Learn the difference between macronutrients and micronutrients and understand the importance of tailoring your diet to your unique needs. We share tips for following the IIFYM diet, including prioritizing nutrient-dense foods, tracking food intake, incorporating a variety of fruits and vegetables, practicing moderation, and tuning into your body's signals. Let's make your diet work for you!
What’s the first thing that pops in your head when you hear the word “diet”? If it’s a whole lot of “bawal”, then it’s a good thing that you’re here!
Meet the IIFYM diet, which stands for “If It Fits Your Macros.” Simply put, this diet never says no to a certain food type—yes, even that food you’re thinking of right now. It applies a more flexible approach to nutrition, which lends itself strongly to having greater food variety!
Let’s digest the details of this diet piece by piece, starting with some definition of terms.
Looking at the Bigger Picture
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Did you know that they are two types of nutrients that our bodies need? These are called “macro” and “micro” nutrients. Macronutrients are those that we need to consume in larger quantities for energy, which consists of fats, proteins, and carbohydrates. Ulams are where we commonly find our proteins and fats, and as every Pinoy knows, carbohydrates can mostly be found in rice. Learning how to portion your plate is crucial for the IIFYM diet—it’s the only thing that resembles an element of restriction.
To briefly discuss the opposite end, micronutrients—vitamins and minerals—are equally important, albeit consumed in lesser quantities.
It’s All About You
The “Y” in IIFYM acronym is the most personal element of this diet—your body, your goals, your needs. Imagine holding a plate in a buffet line. The size of your plate is dictated by your goal body composition, and how much you exercise. To get a better gauge of your personal needs, it’s best to consult a professional, such as a nutritionist or a dietitian.
Certain food types come in different sizes depending on their nutrient content. You can fill your plate however you like so long as everything fits in your “plate,” which are your allotted macronutrient ratios. This is the freedom of the IIFYM diet—absolutely no food is off the list!
Get Ready to Dig in
Eager to try the IIFYM Diet? Here are a few tips to ensure you get what you need out of it:
- Prioritize whole, nutrient-dense foods
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While IIFYM allows for flexibility, it's important to prioritize nutrient-dense foods to meet your macronutrient goals. Focus on consuming lean proteins, whole grains, fruits, vegetables, and healthy fats to ensure you're getting essential vitamins, minerals, and fiber.
Consistently tracking your food intake using a food diary or mobile app can help you stay within your macronutrient targets. This allows you to adjust as needed and be more accountable with yourself.
- Don’t leave out your micros
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While macronutrients are the primary focus of IIFYM, don't neglect the importance of micronutrients. Aim to include a variety of colorful fruits and vegetables to ensure you're getting a wide range of vitamins and minerals.
While IIFYM allows for flexibility, it's still important to practice moderation. Enjoying treats or less nutritious foods occasionally is fine but be mindful of portion sizes and overall balance to maintain a healthy diet.
Pay attention to how different foods make you feel. Experiment with different macronutrient ratios and adjust as needed to find what works best for your body and energy levels.
We can’t emphasize enough the importance of getting a professional’s weigh in—get a nutritionist or dietician’s recommendation when you can.
Life is better navigated when you keep in mind what you can do instead of what you can’t or shouldn’t. With that in mind, maybe the IIFYM diet is the diet you’ve been hungry for—go give it a try!
