IIFYM. This is the abbreviation for the diet, If It Fits Your Macros. The diet is based off the concept that calories in and calories out are the only thing that matters when it comes to weight loss. You set your macronutrient (fats, proteins, carbs) goals based off your goals and energy requirements (calories). Proteins and carbohydrates consist of four calories per gram while fat is at nine calories per gram. For example, a client might choose the following for their diet: 300 grams of carbohydrates, 100 grams of protein and 100 grams of fat. The food quality doesn't matter, as long as they set their macronutrient levels at a caloric deficit they will eventually lose weight, ie they are burning more energy than they are consuming. The diet sounds great on paper, “Eat your favorite foods and still lose weight!” and they are right… when it comes to weight loss. But when it comes to looking younger and feeling better, IIFYM falls short.
The experts in the fitness field understand that this diet is intended to serve as a guide to help users count calories. And I understand that the purpose of the diet is to eat healthy foods and not just stuff your face with cake and pizza, however, social media has dramatized this diet to where people are bragging about how unhealthy they can eat. Just go on Instagram and search #IIFYM.. Here’s what you find
Here’s the problem, your average person doesn’t realize the importance of other nutrients, and why should they? It is our goal as experts to give our client the most efficient diet possible and IIFYM doesn’t accomplish this. It fails to address the importance of micronutrients. Micronutrients are vitamins and minerals that are essential to the body for cellular function and metabolism. For example, Vitamin D is responsible for 3% of the 25,000 genes in the human body. Low vitamin D levels have been associated with an impaired immune system and poor metabolism (1) . Furthermore, Vitamin K2 is responsible for delivering calcium to the proper areas of your body and there are many more micronutrients that are just as important(2). Nevertheless, If you are eating fruits, vegetables, eggs and lean proteins (fish, meat, liver, etc) then you will be perfectly fine and don’t have to worry. The problem arises when you only eat foods that are highly processed but help you hit your macronutrient goal. Overtime if you continually neglect micronutrient intake, you will shorten your lifespan and age at faster rate. In order to prevent this just make sure you eat vegetables and fruit daily. Overall, it is important to realize the vast complexity of the human body and that we can’t just chuck it up to, “If It Fits Your Macros.”
Eat the following foods to hit your micronutrient goals!
My Top 5 Fruits
My Top 5 Vegetables