What's the deal with IIFYM?!
IIFYM stands for "if it fits your macros"
It is also commonly referred to as flexible dieting or counting macros. The basis of IIFYM is combining counting calories with tracking your macronutrients (carbohydrates, fats, and protein.)
While social media (and possibly myself) sometimes portray this lifestyle as eating Pop Tarts, burgers, and ice cream all day, that's not really the whole truth. While that was the original intrigue for me personally, I've come to appreciate learning about and tracking my macros on a larger scale.
Let's break down this whole macronutrient thing.
As a disclaimer, I am NOT nutritionist or registered dietician! I'm a fitness-enthusiast-turned-personal-trainer who has had a ton of success with flexible dieting and am constantly asked about what on earth it is! Carbs, fats, and proteins each have their job in a healthy diet and it is very possible to completely neglect one of the three and have no idea why you can't either make gains, have energy, function properly, etc. As someone who formerly took on a "clean eating" approach when I was looking to lean out, I know that many times I got very little fat from consuming just chicken, broccoli, and brown rice. Good fats are crucial to building healthy cells, providing the components for essential brain function, regulating hormone production, and helping your body absorb vitamins. So the basic idea is as follows:
I will aim to eat 1800 calories per day
25% will be protein (113 grams)
25% will be fats (50 grams)
50% will be carbs (225 grams)
This is only an example, since percentages and calorie goals would be based on your current weight, body composition, fitness goals, and is even subject to change based on how your body responds to it. Now, if I ate a Pop Tart and two Snickers bars (at a combined total of 10 grams of protein, 29 grams of fat, and 103 grams of carbs,) I would technically still be under my daily goals, but I would be hungry two hours later and not enough remaining macros to have three or four whole meals! The goal is to MEET your macros, not just come in under those numbers and a breakfast like that would render that virtually impossible to find foods with high enough protein but low enough carbs and fat to satiate you. (This is sometimes laughably referred to poverty macros when you're either cutting or have indulged and have to skimp together your meals based on that.) The successful flexible dieter indulges wisely and still eats a healthful diet full of as many clean and unprocessed foods as possible.
On to the arguments!
Many clean eaters do not agree with the IIFYM lifestyle, and deem it nonsensical. There is science behind the theory that supports weight management with both calories counting (calories out greater than calories in=weight loss) and and macro counting (our bodies do indeed require these nutrients.) The disconnect lies in the indulgence, which I agree can be misleading.
Will you lose weight/cut more quickly eating ONLY clean, unprocessed foods?
YES!
Can you still fulfill your macro requirements and lead a flexible dieting lifestyle with ALL clean and unprocessed foods?
ABSOLUTELY!
Does your body process refined sugar, artificial sweeteners, and trans fat just as quickly and easily and unprocessed foods?
DEFINITELY NOT.
There must be an awareness with any nutritional lifestyle that the most successful lifestyle is sustainable long-term.
If you can happily sustain a clean, unprocessed, possibly raw or vegan, paleo, or any lifestyle like that long-term, hats off to you! For me personally, the idea of never having Doritos or a greasy burger or a Twix makes for a depressing outlook on the commitment that is required and the frustration or failure I may feel if I "cheat" or "mess up."
Emotionally and mentally, utilizing IIFYM has helped me develop a healthier relationship with food and with myself.
If I give in and have a donut that I'm offered early in the morning, I just type it into my food tracking app and go on with my day. I may eat a few less carbs at dinner to equal out the empty ones I consumed and cut out some of the fat from my evening snack, but the day isn't ruined. The struggle with a clean eating mentality for some is that once they've given into a "bad" or "restricted" food, it's over. "I've already eaten bad today, I'll just eat whatever I want and get back on track tomorrow." Some even punish themselves at the gym for the amount of "bad" food that they ate. This can start a vicious cycle of frustration and feelings of failure that for some of us severely affect our daily life! The bottom line for me is this: I am not a failure because I ate too many Oreos. I had a bad day and as a human, I am allowed to do that. I have treated my body well with nutritious foods and with physical activity, and I won't let some Oreos make me feel like less of a badass than I am.