The Brand New IIFYM Whether It Fits Your Micronutrients



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July 18, 2018 Andy Yingling Collaborator. The Other IIFYM: If It Fits Your Micros. IIFYM is better known as if it fits your macros. Over the course of the last few years, IIFYM has become one the most commonly used terms in the health and nutrition world. While it is true that macronutrients play the most important dietary role in terms of body composition, micronutrients have quickly become lost.

IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that helps people lose weight without feeling overly restricted. Rather than focusing on calories, IIFYM tracks macronutrients. IIFYM stands for “if it fits your macros,”. This dieting technique involves counting the number of macronutrients, rather than calories, that a person is consuming.

IIFYM is a form of eating based on tracking your caloric intakes instead of focusing on a “one-size fits all approach”. It’s relatively “new” as a popular dieting ideology in the fitness world and bodybuilders have been doing this flexible dieting approach for a long time already. There’s no “if it fits your micros” aspect — the IIFYM doctrine doesn’t technically say you need a certain amount of vegetables or Vitamin C. Where Did IIFYM Come From?

The seed of the current wave. One of the things that IIFYM does not consider is micronutrients. Vitamins and minerals are needed micronutrients that are crucial to overall health. Micronutrients are acquired from food & they are necessary for healthy bodies.

Moreover, the acronym IIFYM should be modified to include another “M” for “micronutrients.” Back to the Pop-Tart example (which seems to be the favorite food of IIFYM followers), it’s going to be next to impossible to fulfill your micronutrient needs eating Pop-Tarts all day with only a few protein shakes for good measure. Your weight loss calories are based on your macro calculator numbers.. The Macro Calculator calculates your TDEE (Total Daily Energy Expenditure), then uses that to set the amount of calories you will be consuming while following the IIFYM diet for fat loss.In order to lose weight (burn fat) you need to consume less calories than your body needs.

A calorie deficit of 15-20% off of your TDEE is. IIFYM (If It Fits Your Macros) Calculator Guide. One of the most important factors about dieting is, believe it or not, how much we eat.

There are different reasons for dieting, with the main being to lose weight, maintain weight or to gain weight. In reaction, a dietary approach called IIFYM, or “if it fits your macros,” has taken the fitness world by storm. Also known as “flexible dieting,” it turns old-school, restriction-based dieting on its head by focusing instead on monitoring individual macronutrient intake.

List of related literature:

It is designed to meet the recommended dietary allowances (RDA) and the adequate intakes (AI) of all micronutrients.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Salatrim provides calories, but only 5 calories per gram (as compared to 9 calories per gram in fat) because it is only partially absorbed in the body.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

This makes it easier to hit both your macronutrient and micronutrient targets with calories to spare, which you can then spend on, well, whatever you want.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

The phytosterols and omega­3 fatty acids in Phytomega help to lower cholesterol levels and maintain healthy triglyceride levels for enhanced cardiovascular health.

“The Melaleuca Wellness Guide” by Richard M. Barry
from The Melaleuca Wellness Guide
by Richard M. Barry
RM Barry Publications, 2019

I’d even argue that the micronutrient content in all food, not just fats, can help you feel fuller after a meal, so getting as many micronutrients in our diet as possible is always ideal.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

Researchers have shown that diets that are moderately high in cholesterol, which also include sufficient quantities of all vitamin and mineral micronutrients, keep blood cholesterol levels normal and prevent atherosclerosis.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993

This will provide optimum intakes of fiber and other nutrients responsible not only for fueling biochemical pathways in the body, but also for maintaining alkalinity and for the cancer protection provided by their phytonutrients.

“Cracking the Metabolic Code: The Nine Keys to Peak Health” by James B. Lavalle, Stacy Lundin Yale
from Cracking the Metabolic Code: The Nine Keys to Peak Health
by James B. Lavalle, Stacy Lundin Yale
Basic Health Publications, Incorporated, 2004

It’s also helpful to use Cronometer to track a few micronutrient ratios.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

Layman, D. K., et al., “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles During Weight Loss in Adult Women.”

“The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life” by Dr. James DiNicolantonio, Dr. Jason Fung
from The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life
by Dr. James DiNicolantonio, Dr. Jason Fung
Victory Belt Publishing, 2019

It is claimed to contain 70% by weight of protein and many micronutrients.

“Pharmacology and Pharmacotherapeutics” by R. S. Satoskar, Nirmala Rege, S. D. Bhandarkar
from Pharmacology and Pharmacotherapeutics
by R. S. Satoskar, Nirmala Rege, S. D. Bhandarkar
Elsevier Health Sciences, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • It would be interesting to see Layne’s take on grass fed, pasture raised, and organic kinds of food.. I see a lot of it being pushed.

  • Seems to be a little bit of confusion from the comments… let me clear a few things up:
    1. “Micros” = micronutrients = nutrients consumed in small amounts like vitamins, minerals, phytonutrients, etc
    2. “Macros” = macronutrients = nutrients consumed in large amounts like protein, carbs, fats, alcohol
    3. I covered alcohol in detail in another video:
    4. I covered sugar in detail in two other videos: 1. 2.

    Hopefully this helps! And thanks for the feedback on the Q&A series so far. I’ll definitely do more of these as I enjoy this format as well!

  • Is it ok too keep counting macros and calorie intake while keeping your food whole and nutritional. And is adding in the odd cheat meal with the family at the end of the week ok.
    And I’m glad a friend introduced me too this channel. ��

  • Totally agree. When I was a clean eater I would extremely under eat.. no way I was getting the proper Micronutrients. Counting macros has helped me so much and never looking back!.

  • Happy Pantone Superfood macro-nano-nutriceutical Day, all!!

  • I would love to hear your thoughts on people like freelee the banana girl, and other high carb, high calorie fitness goers. How can someone who is not an athlete eating close to 3000 calories mostly coming from fruit and carbs stay so lean?

  • En pocas palabras, puedes usar IIFYM y funcionara pero a largo plazo no es la mejor opcion si quieres tener todos los beneficios de una dieta correcta, ademas de que puedes tener problemas de salud. Interesante…
    Thumbs Up! ��

  • Layne please make a video covering your current thoughts on artificial sweeteners. I’ve seen a few videos talking about how damaging these non nutritive sweeteners can be to the gut. Dr. Rhonda Patrick has discussed it a few times on her channel. I know you have covered this topic in the past but have you found any recent studies that could sway your opinion? I would really like to hear your thoughts. Thanks for all the great videos. Hope your back gets better. I have two herniated discs as well and know the struggle.

  • Eating clean is so limiting to like 5 different foods. I tried it and felt horrible and borderline depressed with missing out on family dinners. I do iifym now, but I’m not OCD about tracking, I find myself craving veggies and fruits more. End of story, I can see why people who are clean eating are probably less healthy because they are scared to eat a variety of veggies and fruits over ‘sugars’ and ‘bloating’.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I realized it’s Peak Week that fucked me up. My last prep I decided not to do the show about three weeks out. My focus switched to health and sustainability. I’m so glad I didn’t do that show. I’m happy and healthy including mentally healthy.

  • Next Level Diet* really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet

  • I eat rice everyday, sometimes i want to eat something else, so ill eat potato’s, or bread, but always when i do that, the next day i feel like shit, feel bad in my stomach, bloated.

  • Great video!! Really good info. Have you thought about portioning out 1 serving of dry pasta cooking it and then once its cooked see what it weighs. Then you can make a lb of pasta at once and weigh it out once its cooked because you know what a portion is supposed to weigh once cooked. Also I CONSTANTLY chew gum too. my gum is sugarless (orbit) and has less then 1 gram of carbs per piece. Its has never hendered my weight loss goals or strength training goals.

  • Layne, a study involving only 41 people (heavily skewed toward males) and analyzing competitive bodybuilders does not allow us to generalize this data to even other competitive bodybuilders, let alone populations beyond that group. 11 females were in this study. That could easily explain why there was a difference between males and females. What does this study tell us? NOTHING. This study and its data is a piece of the puzzle, and a tiny, ambiguous piece at that.

    Furthermore, what does the “flexible dieting” entail? One person could have a flexible diet that contains far less processed shit than someone else who is flexible dieting, for example. And even the restricted diet: what did that consist of? Perhaps it was a subpar diet to restrict any particular individual to.

  • What a poorly controlled experiment. So you’re telling me a diet consisting of sugar, whey protein and butter will get me all the micronutrients I need? This is pretty irresponsible man.