Tuesday, October 28, 2014

Flexible Dieting (IIFYM)


Have you heard or seen the hashtag "IIFYM" yet? If you follow any bikini competitors or body builders, then you probably have. Usually its a picture of them bragging about eating oreos and whipped cream…but there's a lot more to it than that.

Now now, I know I'm not a bikini competitor (nor do I have any interest in becoming one), but I like to try new things so that I can tell YOU GUYS how I feel about it!! I like having a first hand opinion. So… I've been doing IIFYM!

I contacted an expert in the area to help me figure out HOW you figure out the best macro's to follow for my body, weight and goals. And learned some really good info. Don't know what macro's are?

Macros, or macronutrients, are the nutrients your body needs to survive… carbohydrates, protein and fat. Carbohydrates and protein both have 4 calories per gram, and fat has 9 calories per gram. This means that if you looked at a nutrition facts label on a food, you should be able to figure out the calories without being told them (just multiplying grams of the macronutrient by it's corresponding calorie number). What do these macro's do in our body?

  • Carbohydrates: These are the body's main source of fuel and are easily used for energy. Carbohydrates turn into glucose in the body. And glucose is utilized by all tissues in cells in our body including the central nervous system, the kidneys, your brain and all muscles (yes, even your heart). Carbohydrates are most widely known for being in bread, crackers, cereal, potatoes and corn…but its also found in dairy, beans, nuts and seeds! 
  • Protein: Protein helps us grow,  repair tissues and give us energy when glucose is unavailable to cells. When you eat something with protein (say, chicken..) your body actually breaks it down into the individual amino acids. SOME amino acids are "essential." This means that your body is unable to produce them on its own, so you HAVE to get it from your diet. Other amino acids are "nonessential." AKA, your body CAN make these amino acids and you do not have to get them from diet alone. A good way to know the difference is:
    • Meats: Contain all amino acids
    • Plant Proteins: DO NOT contain all amino acids
  • Fats: Fat gets such a bad rap. Almost as bad as carbohydrate. The thing is…fat is needed for you to SURVIVE! It's needed for normal growth, energy and maintenance of cell membranes (a pretty important function if you ask me!). Fat is found in meat, nuts, milk products, avocados, oils, fish and grain products. 
Flexible dieting approaches calories differently. It does NOT treat them equally. Eating less calories will most certainly help you lose weight, but it will not redefine your body composition. Redefining your body composition is what Flexible Dieting is aiming to do. 

I absolutely LOVE Flexible Dieting (IIFYM). Don't get me wrong...It does take work. You track everything you eat. You consume more protein than the average person--so it's a lot of chicken, turkey and Shakeology (at least for me :) It also takes planning. I've been planning my entire day of eating, the day before. And it takes working out to get results too!

What am I doing to workout? I'm lifting heavier things! Haha. When you follow Flexible Dieting you get the best results if you're lifting. You NEED to break down your muscle tissues in order for all that protein to go to proper use in your body.

All in all, I'm in love. It takes dieting back to the SCIENCE. It's not a diet that bans any foods. It doesn't tell you that going gluten-free, fat-free or low carbohydrate will be the magic pill. There is no magic. It's about hard work, eating right and working out. And that's the message I'm always trying to send. 


Do you want help with getting started? Stay tuned! A consultation page is coming :)

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6 comments

  1. IIFYM seems so overwhelming to me! But I just completed the 21 day fix, and I feel like it is based on the same principle of getting the right balance of nutrients for your body...so if I can plan that daily and measure my containers, maybe I can handle IIFYM! ...maybe. haha

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  2. I totally understand how to calculate macros. It's the putting it into action that throws me off. I also eat LCHF or Ketogenic...which works for me so I don't need any education on how it'll kill me. I'm alive and well :) I love the the concept of the 21 day fix cups because it makes it easier to measure and track. I have played with how to use the cups to fit my macros and I don't have to worry about numbers as long as I don't stray from the cups. It's terms of flexibility I'm trying not to allow "cheat meals" because I have a history of ED and cheat meals trigger those behaviours. Until I feel like I'm in a good place with my meal planning maybe later in life I can allow treat meals but as of today I decided that I've had a long life of treats and it's time to heal my body and strengthen my mind! Thanks for the info!

    ReplyDelete
  3. I totally understand how to calculate macros. It's the putting it into action that throws me off. I also eat LCHF or Ketogenic...which works for me so I don't need any education on how it'll kill me. I'm alive and well :) I love the the concept of the 21 day fix cups because it makes it easier to measure and track. I have played with how to use the cups to fit my macros and I don't have to worry about numbers as long as I don't stray from the cups. It's terms of flexibility I'm trying not to allow "cheat meals" because I have a history of ED and cheat meals trigger those behaviours. Until I feel like I'm in a good place with my meal planning maybe later in life I can allow treat meals but as of today I decided that I've had a long life of treats and it's time to heal my body and strengthen my mind! Thanks for the info!

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