IIFYM (if it it fits your macros) is a craze that is leading people to glorify food that makes people less healthy. This is a major disservice to the fitness and health industry. Can it make you looked “jacked”? Yes. Short term performance and recovery through glycogen replenishment? Yes.
The word Macros refers to Macro Nutrients. When we talk about macronutrients we are referring to: Protein, Carbohydrates & Fats IIFYM EXPLAINED
What is IIFYM?
If It Fits Your Macros is a simple, smart and effective nutritional strategy that allows you to eat a broad range of foods while still allowing you to achieve your goals in regards to your physique and training.
IIFYM just means meeting your macronutrient needs relevant to your goals. It does not state what foods to eat like other diets or nutrition strategies. You are simply just working with numbers you have to hit for the day. In that way it gives you flexibility in what you eat to fill those numbers. It doesn’t matter if the foods you eat are ‘clean’ or ‘dirty’ as long as it fits into you macronutrient numbers for the day.
Why is this too good to be true?
Carbs drive insulin. Insulin is a storage hormone.Quick digesting carbs are quicker turned to insulin. Iifym works because the Demand created encourages and signals storage in muscle cells rather than fat cells (strenuous exercise at high intensity opens muscle cells to absorb blood sugar effect. Big muscles don’t equal healthier people, that being said people’s “big muscles” could be stored with crappy food-like substances such as high fructose and sucrose based sugars.
The long term taxing effect of bad sugars runs higher risk of inflammatory effect as a bi-product which could fuel and feed “harm” in the body.
“So you can have bigger muscles and lower body fat but you could also be creating a toxic environment that could be a slow or fast poison.”
Best bet and suggestion from myself, based on research is; eat based on your demand. Carb cycling works best for most people. (Most average people that aren’t on the extreme level) stick to food with propose. Don’t obsess with macronutrient numbers. Rather, use them as a reference or measuring point to guide you in the right direction. On days you are more active, treat yourself to some carbohydrates if they “serve” you. (You want to reward yourself with instant gratification because you think it’s worth it OR you are eating carbohydrates for purpose to store carbohydrates in your muscles so you look stronger.) from a science standpoint, a high carbohydrate diet (40% or more) is not required for any health benefits. SITE STUDY
On days when you are not as physically active, your body does not need carbohydrates (easily accessible energy). You are not using it and it would be likely to get stored as fat. Now for someone that trains intensely 4+ times per week, they have more “flexibility” in this department.
That being said, going low carbohydrate on a “High activity” day can certainly still support fat adaptation and fat loss. From a performance standpoint, not so much.
My problem with IIFYM is it creates the wrong idea about food choices. It takes light away from awareness on what we put I out bodies. People look at these bodybuilders who work out much more than the average person who are glorifying eating donuts and pizza… This leads to people going themselves subconscious permission to eat toxic food. Which for some is very dangerous in combination of an already toxic environment. People who live by IIFYM (if it fits your macros) will argue that they have common sense with food choices. I do not disagree with that, it just doesn’t thrill me to see that this action promotes popularity of crappy food that promotes “sickness”.
Not all carbs or calories are created equal – Being Italian, I celebrate food.. Now how can I optimize this feeling without restriction and understanding the effect on my body.
“Primary cause to disease, obesity, and cancers are sugars creating inflammation”
As Gary taubes writes as out, “we get fat from a carbohydrate consumption not a caloric consumption – food is information
So… Ask yourself what did i do and what am I going to do before planning what you will eat.