At the time this article was published, the our macro coaches have helped over 15k clients burn fat and lose weight while eating foods they love. Most of our clients come to us by way of our weight loss Macro Calculator, which is used over 8k times per day (just over 14 million times since we launched this website and revolutionized fat loss dieting!). People find the calculator because they are desperate to lose weight without all the suffering, hunger and restrictions that most diets force upon us. Once they find us, they plug in their stats and POOF!!! Then the person reads about our Custom Macro Blueprint and how we have helped over 15k clients get their macros di...

If you are on a mission to shed the excess body fat you’ve gained over the last few years, one question you might be asking yourself is what macro split you should be using. You already may know quite well that you plan to use the IIFYM approach (if not, start with their IIFYM calculator to get your macros) as part of your diet set-up, but beyond that, you are wondering how much of a difference it’s going to make how many grams of proteins, carbs, and fats you eat. The fact is, your macro split can make a difference. While it’s not the main determining factor that goes into whether or not you’ll lose weight on your IIFYM approach – calorie intake is – it does come in second...

  What Is A Refeed & How Can It Help IIFYM Fat Loss? We get over 200 emails every day at IIFYM and without a doubt, one of the most common questions our clients ask us is ‘what is a refeed’? Refeeds are one of the fat loss strategies we use time and time again with our clients to ensure they get the absolute best results possible. Whether a refeed is right for you or not depends on a few aspects. It's my goal in this article to inform you of everything you need to know about refeeds so that you burn the most amount of fat in the least amount of time, without the hunger and stress of a normal, boring diet. IIFYM to the rescue!!! So what exactly is ...

  How Much Sugar Can I Have On The If It Fits Your Macros Diet Out of the 150k+ clients, our macro coaches have worked with over the years, the question of "How Much Sugar Can I Eat" comes up the most. I personally answer this question in our Legacy Group Coaching  calls at more times than I can remember. One of the big benefits of the If It Fits Your Macros diet, is sustainability. After all, what do you think is easier to adhere to for 5+ months, eating the same boring health food, day in and day out, or eating the foods you love while burning fat at a steady and predictable pace? It doesn't take a rocket scientist to answer that question! Craving piz...

  Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything "right": having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while seeing adequate progress, etc. there are still going to be times that you just kind of have to "go there" to reach your goals. However, during times food is low, it is important to maximize caloric allotment to stay full, meet macro- and micronutrient requirements and stay consistent so t...

  Here at IIFYM, we prefer to believe we know how to turn up. Ok I need, to be honest, I had to look up exactly what that meant in the Urban dictionary—that shows my age, I’m actually typing this on my rocking chair. Yet, regardless of your age, we all want to let loose every now and then to have a good time. Some may say including alcohol in the mix can bring out the best in people. The great news is, with the IIFYM lifestyle you can let loose and enjoy yourself on occasion. Finding the lowest calorie alcohol, however, would still be your best bet. So, let’s uncover some options you may have when you want to head out to a party or event. IIFYM does not include al...

I want to begin this article by saying I’m not advocating that people should drink. I wanted to bring you value in this piece and let you know that if you were looking to drink socially, there are some choices that are better than others. This article will showcase four alcoholic beverages that are the best options when partaking in social gatherings where alcohol is served. More specifically, drinks that won’t ruin your six pack abs! If you are 100% committed to weight loss, your best bet is to not drink at all, or only on occasion. If you want to make sure you’re working with the right macros and calories, you can always use the IIFYM macro calculator. While IIFYM allows you flexib...

  Over the years, so much information surrounding weight loss nutrition has been debunked. Yet, it seems as though nutrition myths keep coming up in conversation and on the internet—they just won’t die! In this IIFYM article, we will break down some of the most common weight loss nutrition myths, one after another so you can see through all of the misinformation out there. Hold on tight!! 1. You shouldn’t eat late at night One of the most common nutrition myths that we all have heard is don’t eat food late at night or it will all be stored as fat. Really? So, what they’re trying to tell you is that when you go to bed to rest, so does your metabolism? No...

  (All macro breakdowns are for one serving of the recipe or product mentioned. Which may be the entire container.) 1. Cliff’s Builder Protein Bars Macros: F: 10g C: 28 P: 20 Just hit the iron hard and need a macro-friendly snack? These are the PERFECT chocolatey snack packed with 20 grams of protein per serving to maximize those gains. 2. Lion’s Mane Edible Cookie Dough Macros: F: 3.5 C: 15 P: 5 Edible cookie dough made for lifters? Give me ALL the dough! 3. The Lion’s Pack Birthday Cake Protein Bars Macros: F:4 C: 27 P: 14 Every day is your birthday, especially when you can eat birthday cake that’s vegan, gluten...

  I am (happily) married to a family physician. There is a reason I do all the cooking. If you’re remotely skeptical, you know Dr. Oz is not a reasonable source of nutrition advice. But what about your family doctor? Are they well-informed about healthy clean eating and how it relates to things like weight loss, disease prevention and treatment, and sports performance? Probably not. “I knew very little about nutrition when I graduated from med school,” said Dr. Yoni Freedhoff, an obesity researcher and family physician in Ottawa. “Neither the med school nor my residency prepared me for nutrition in general or for weight management.” Dr. Freedhoff explai...

  So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more vegan protein in your diet. We get it and we’re here to help. Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss. Whether you’re vegan, vegetarian, proud meat eater, or...

  The holidays can be an overwhelming and intimidating time for anyone that is trying to hit their macros. There are so many calorie dense foods around, sugary sweets, carb loaded and buttery deliciousness. Not only are many of our favorite holiday dishes calorie dense, we tend to have lots of options and heaping portions available to us as well. (You may be in luck though, you could have more available calories than you initially thought. Click here to find out, using our Macro Calculator.) This year, don’t be afraid of the sweet potato casserole and don’t run away from the pumpkin pie. There are many ways in which you can navigate through the holidays witho...

  It doesn’t seem like too long ago, people (including myself) were so focused on meal timing as well as frequency, that it consumed our lives. We were so worried about ensuring we were taking in the right amount of protein, carbohydrates, and fats at a certain time that it became an infatuation. Speaking of macros, if you don’t have a clue what your macros should be for the day, you check out this quick and easy IIFYM macro calculator. Knowing these numbers is extremely important to your overall success. Ultimately though, is there a point of meal timing in order to set yourself up for success? The answer is no, but with a caveat. All the bro-science surroun...

  For those who want to eat more of a certain macronutrient in lieu of another. For instance, a person with diabetes who prefers to eat fewer carbs than allotted and wants to increase their protein and/or fat intake. This is how you exchange your macronutrients. Protein and carbs are a 1:1 ratio with both equaling 4 calories per gram, while fat is 9 calories per gram which make it a 2.25:1 ratio compared to that of the other two macronutrients. Let's say our macro calculator gave you these numbers: Yet, you prefer to consume more fat and a little more protein. As mentioned above, swapping for protein while counting macronutrients is straightforward, i...

  Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, there are more options than ever to keep you on track and counting macros even when you aren’t in the comfort of your own kitchen. If you still don't have your macro numbers, get started with the IIFYM Macro Calculator! Counting Macros and Portioning There are a few ways you can divide your prepped meals. By cooking...

  Who says you can’t eat fast food? While IIFYM allows you to leave all food options on the table, most think you can’t eat fast food without getting fat. WRONG! In fact, I’m going to show you nine low calorie fast food meals that you can grab when you’re in a rush. For starters, it’s always good to know your daily caloric and macro requirements. If you aren’t sure where to begin, check out our IIFYM calculator. You will be able to input all of your information and it will spit out your numbers. Simple and effective! 9 IIFYM Recommended Fast Food Meals 1. Dunkin Donuts Egg White Flatbread with Hash Browns Calories: 421Carbohydrates: 50gProte...

  We live in a world where we tend to rush around like a chicken with its head chopped off—minus the gore and awkward flailing. At the sound of our alarm clock we hop out of bed, jump in the shower, dry off, throw our clothes on, brush our teeth and hair, wake up the kids, clothe them, make them breakfast, make yourself breakfast, rush everyone out the door to catch the school bus, and then off to work you go. Phew. It’s exhausting just thinking about it. There are days where you simply don’t have time to sit down and eat breakfast yourself, I get it. And for that reason, you need to ensure you have high protein snacks at your disposal. At IIFYM, we love protein a...

  The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!) At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores. To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increase...

  Can you relate to this? You wake up, splash some water on your face, your stomach starts growling because you’ve fasted all through the night, and all you can think about is eating something to cure those hunger pangs. When you stop and think about it, isn’t life more enjoyable when you feel satiated and not hungry? Who wants to be that guy or gal with their stomach growling like there is a volcano about to erupt? We certainly do not; all you can do when you hear hunger pangs like that is just look straight forward with your eyes widened like you saw a ghost and say to yourself “I’m HANGRY.” We all should be aware that satiety means to feel sat...

  During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease.Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient den...

  We get pigeon-holed as carb-zealots that denote other ways of eating. When it's the correct scenario we prefer to provide our clients and readers with moderate carbs in their diet plan. This doesn't mean that we are averse to eating a little more fat or protein in lieu of carbs. We understand that preference and needs are a factor in creating a diet plan. This is why we truly support a multitude of macro splits for our clients and followers. The Reality of the IIFYM Diet Plan Following IIFYM is meant to be flexible, sustainable and a long-term solution for altering one's physique while creating a healthy existence (both physically and mentally). When w...

  This is one of the most loaded questions in regards to flexible dieting. It feels as though new research comes out constantly pertaining to this. Yet, we had an article written which outlines how much protein is enough while in a calorie deficit. We base it on lean body mass rather than body weight which is the amount of weight carried on your body that isn't fat. This is why the suggested protein intake whether it will be from the macro calculator or your Macro Blueprint may seem less than you're used to. With this said, the reason most go off of body weight is that figuring out your LBM can be difficult.  This is why the common recommendation is .7-1 gram...

  These two diets are growing in popularity, so much so, that the mainstream is now picking up on them. Especially the keto diet which continues to gain steam. Whereas flexible dieting (IIFYM) is still building a notable audience. Yet, the main principles of each one have existed for quite some time. Flexible dieting is based on macronutrient ratios which bodybuilders and fitness professionals have been using for two decades at least. While the keto diet is relatable to the Atkins diet and although many contests this. They are eerily similar, and although this is watering these two approaches down. It's important to understand that we are merely refining these diets, ma...

  Right up there with fasted vs fed cardio, there are few more polarizing debates than the IIFYM vs. Clean Eating debate argued endlessly over the last 5-6 years within the fitness industry. Broccoli versus brownies, pasta versus pastries- choose a side and prepare to fight for it to the bitter (or sweet if you chose IIFYM) end. Although fun to joke about, the misconception that total macronutrient intake and food quality are mutually exclusive has gotten seriously out of hand. Still don’t feel comfortable choosing between fruit and fro-yo just yet? Good news for you, you never had to go without either to reach your fitness goals and correctly applying IIFYM (here's t...

  Those who use a flexible approach to dieting such as IIFYM track protein, carbohydrates and fat daily. With IIYFM, no food is off limits so long as daily macro numbers are being hit consistently. However, it is typically recommended that a variety of foods be consumed each day to ensure adequate vitamin, mineral and fiber intakes. Most individuals have a pretty good grasp on what IIFYM, macronutrients, vitamins, and minerals are, but may not know as much about fiber. The purpose of this article is to discuss what dietary fiber is, why we need it, where we can get it from and how to incorporate it into an IIFYM dietary approach. To start this process and obtain your ma...

  Switching from a low carb diet or keto to flexible dieting can be a bit tricky. Not due to IIFYM mind you, but due to the fact that when eating such a low carb diet, your body has been trained to perform a certain way. Once you start adding carbs back into your diet, your body might love it, or hate the change. It really depends on how long you were in depriving your body of glycogen for. If you we eating low carb or keto for a few months, your transition into flexible dieting will probably be a cake walk. All you'd have to do is slowly increase carbs over a period of 3-6 weeks until you get to your daily allotment. If you were doing keto or Atkins for a year or more,...

  Months have passed, you’ve mustered up thousands of steps on the treadmill, uttered plenty of prayers before stepping on the bathroom scale for those weekly check-ins, and ran every calculation possible in the IIFYM calculator. You’ve upgraded your Instagram selfie game and reached the dieting goal you set prior to stepping on a bodybuilding stage or hitting up the beach for that family vacation. Despite those washboard abs, peeled pecs and a DM packed with admirers, you’re ready to throw that kitchen scale in the back of the closet and all dietary inhibition to the wind. The reality of the matter is, however; the work is far from over. Now that you’ve reached...

  If an apple a day keeps the doctor away, then donuts may as well be a one-way ticket to the Grim Reaper. Let’s face it, after determining your daily intake through the IIFYM calculator, you may as well not even think about enjoying candy with some of those available macros, right? Well, not so much… Despite how bad of a rap sugar consumption gets from mainstream media, the scientific community and their well-supported research show quite a different story. Before you vow to never tempt your taste buds with the sweet taste of that evil substance. Or, lock your kids away in an organic garden. Below are some considerations and legitimate scientific research to shed l...

  The mere thought of going on a diet plan is enough to make someone reach for the cookies and hold on for dear life. Fat loss OR ice cream? How about both! When most people think of a diet they think of bland food (thankfully, not you because IIFYM and flexible dieting for the win!), endless hours of cardio, and going to bed every night curled in the fetal position holding their poor, rumbling stomach as they cry themselves to sleep. Thankfully though, since you’re on the IIFYM website, you know that isn’t the case! Many individuals aren’t even sure where to start with their diet, and, unfortunately, set themselves up for failure from the get-go. Check out the II...

  Our society has become pretty comfortable blaming just about anything for their weight management issues. Gluten, dairy, eating too little, even blood types have been suspects over the years. Although a relatively simple concept, admittedly there are a lot of nuances that go into a really successful dieting effort. Tracking and adjusting your total calorie intake through macronutrient goals with tools like the IIFYM Macro Calculator or an online physique coach is a great place to start. Plenty of bogus excuses float around the Internet any given week. Through all the bizarre justifications that should just be ignored altogether, one often-underestimated consideration ...

When it comes to IIFYM and fiber, there is no additional math. With IIFYM and weight loss, we base everything off of the gross amount of carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat, which is why there's no reason to subtract fiber from carbs. So, when you get your macros from the IIFYM calculator, keep this in mind so you're focused on only the essential aspects. Why You Don't Subtract Fiber with IIFYM If your macro diet dictates that hit 150 grams of carbs and 30 grams of fiber, you do just that. At the end of the day, on your weight loss log, make sure that you have eaten 150 grams of carbs and 30 grams of fiber. No...

I founded IIFYM.com in 2011 specifically to show people a new way of weight loss. Not just a weight loss diet but a fat burning program that is centered around rapid fat loss while eating the foods you love. First with the introduction of our macronutrient calculator and then a few years later when we introduced our game-changing Macro Blueprint, I can confidently say, Mission accomplished!! To date we have helped over 15k clients with their weight loss goals simply by tracking macros.Out of the 14k people we have helped reach their weight loss goals, I would say that nearly 1000 have asked this question time and time again: What do I do if I hit my macros but over calories?...

  Do I count vegetables in my macros or are they free calories? Out of the 200 emails, we get every day, this question is asked probably 5 times. Having helped over 25k clients per year lose weight with our macro diet plan, I can't even count the number of times this fat burning question comes up. It's a great question and the answer is a complicated one but can be summed up by answering a simple question.; What do you do with the vegetables?Do you dress them up in little astronaut suits then parade them around pretending they are little space aliens looking for a new planet to occupy or do you eat them? If you eat your vegetables, then the answer is simply yes, you ...

  Similar to IIFYM, carb cycling is a hot topic in the fitness industry these days. From followers of IIFYM to people who follow strict meal plans, it seems that carb cycling as a nutritional strategy has spread its way into most sub-groups of dieters. It's a pretty simple concept as the name says it all. Carb cycling involves changing your macro distributions around, mainly fat and carbs, for various periods of time. Technically, the definition of carb cycling could be extended quite wide as there are many forms. For example, someone could have a few high carb days a week followed by low and moderate carbs for the rest of the week, while another person could have high carbs ...

  Why is it that when it comes to dieting, everybody automatically thinks they have to suffer and deprive themselves of everything in life? Why is it that people think they can’t have the foods they love and crave in moderation? Why does the word “dieting” have to be portrayed as suffering? (To end that right now, use our macro calculator.) We really don’t have a clear-cut answer to this, but we feel a big part has to do with the personality of people feeling like they need to suffer as much as possible on a diet to say they did everything in their power to try and accomplish their goal, even if they didn’t accomplish it entirely. It’s almost like a sneaky e...

  Picture this…You just ended your 28-week contest prep diet or 16-week vacation dieting phase. Your daily protein intake is through the roof, you are sick and tired of sucking down protein shakes, your jaw is exhausted from chewing animal protein sources, and you are fed up with the extra money being spent on protein sources. We all know by now that a higher daily protein intake during a calorie deficit has its benefits, there’s no arguing this (1). What if we told you it may be worth experimenting with a higher protein diet during the offseason? In this article, we will look into the protein overfeeding research, see some of the pros and cons to a hi...

  Intermittent fasting (also known as IF) is becoming increasingly popular among people who are looking to lose weight and fat, and even among those who are trying to build muscle and optimize their body composition. (Whether you plan on starting an intermittent fasting program or not, following a proper diet is crucial. Start with our Macro Calculator.) Proponents of this meal timing approach to dieting are convinced that it is superior to other forms of energy restriction, with a number of benefits being attributed to the “fasting” element, including: more weight loss, higher Resting Metabolic Rate (RMR), increased muscle retention, and increased insul...

  As someone who believes it’s difficult to put a price tag on good health, I’m still price conscious when shopping for supplements. I don’t buy into the hype and I’m not about to spend money on something that does not have science backing it. With that being said, IIFYM.com isn’t your source for pushing supplements—in fact, most of the time we try to teach you how to get nutrients from your diet alone. However, there are a few key supplements that we believe are truly beneficial. But, proper nutrition should be at the forefront of your mind at all times. If you aren’t sure where to even begin with your nutrition, don’t worry. The IIFYM.com website is a ...

  I know what you might be thinking… “but, Matt, with IIFYM I’m supposed to be able to eat anything I want. Why would I want to utilize a low-fat diet?” That’s true, with IIFYM you really have no limits, but if you are trying to lose weight, we need to remember that there are more calories per gram of fat compared to the other macronutrients. If you lower your fat, you could consume more of other macronutrients instead—this would be great when restricting calories because it would allow you to eat more by simply changing the ratio of macronutrients. Again, this article is for those truly struggling to lose weight and are looking to tighten things up a little...

  One question that many of our clients often ask us as they get started on the IIFYM diet approach is, ‘how much protein do I need?’ When reading about protein, you’ll hear recommendations all over the map. Some diets have you eating as much as 1.5-2 grams of protein per pound of body weight while others claim that 0.5 grams/lb. is the answer to the question of how much protein do I need in a day. Who’s right? And more importantly, what intake should you use? (An easy route to go is by simply using our Macro Calculator!) When it comes to protein intake, there are general recommendations that you can use, but if you want to get the best results possible, ...

  1. Dark Chocolate Light Frappuccino One of the most popular Starbucks drinks ever, we had to give you a way of enjoying this rich, smooth, chocolatey dream the low-calorie way!!! Ordering: Grande, Dark Mocha Light Frappuccino, no whip Macros: F: 1 C: 34 P: 5 Calories: 160 2. Grande Toasted White Chocolate Mocha Recipe by @TheMacrosBarista on Instagram Just in time for the holidays, when you want to grab a low-calorie Starbucks drinks, add hot toasted white mocha to your list after you hit the iron! Ordering Grande Toasted White Mocha with 2 pumps toasted white mocha syrup, 2 pumps sugar-free vanilla (or Splenda) and Half water, Half coconut milk. (For t...

  You're vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is -- the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption and this tired but well-meaning interview process begins. Cue the eye-roll. Typically, the question is followed up with a reasonable response in the form of assurance such as Lots of beans. or Soy. Seeds, nuts, quinoa, and a variety of protein powders such as hemp, rice, and pea, are all other ideal options which vegans reach for to supplement their ...

  If you’re reading this (no it’s not too late as Drake may suggest), then you likely also read my recent article outlining the importance of tracking macros for long-term physique development. (Something the IIFYM Macro Calculator can help you out with). In that article, I alluded to the fact that tracking daily calorie intake is a great place to start when paying more attention to dietary habits. I then proceed to explain how macro tracking comes into play. Well, that’s fine and well for those of us that have already had plenty of experience tracking daily calorie intake, but what about everyone else just getting started (or the non-believers)? Some of you may b...

  IIFYM Vs. Paleo Diet – Why Not Both? If you’re in the health and fitness industry, chances are, you’ve heard of the Paleo diet before. If not Paleo diet, perhaps the ‘Caveman’ diet rings a bell. Call it what you want, this is currently one of the hottest diets (fad diet?) of today’s times and is one that more and more people are jumping onto as they strive to burn fat, build their body, and improve their health. Now like most things in life, there is good and bad to this diet set-up. Adamant followers of this approach may deny that as some tend to be rather cult-like in their beliefs, but when you take a step back and really look at the paleo diet p...

  Many have asked the question, “is creatine for women?” The answer is an emphatical, YES! For years women have pushed it to the side and considered it only being for men. Yet, creatine for women can be notably beneficial. Follow along with this IIFYM insider scoop to find out why you should add it to your supplement regimen. (Although supplementation is beneficial, your diet needs to first be geared towards sustainability. The IIFYM macro calculator is a great starting point!) *please note that IIFYM and the author do not recommend taking any supplements without first consulting with your doctor to ensure there are no interactions with any health conditions you ma...

  With so many testosterone supplements out there today, we at IIFYM decided to give you the goods when it comes to knowing what testosterone supplements work. If you’ve followed us for quite some time you know IIFYM does not recommend many products, yet we try to provide you with informative content such as providing you with macros with the IIFYM macro calculator. While this article contains many different ingredients to look for, there are still more out there that studies are being conducted on. So, sit back and get ready for an informational content piece to help boost your potentially lagging natural testosterone levels. *Before getting started, IIFYM and the au...

  What if I told you that you could feast on an abundance of carbs – enjoying a large plate of pasta, a stack of pancakes, or a large bowl of your favorite low-fat frozen yogurt all without packing on any fat? In fact, you would lose fat. Before moving forward, if you haven't gotten your daily macro intake. Start here with our Macro Calculator. Your Complete Guide To IIFYM Carb Cycling Carb cycling is one of the hottest approaches out there right now in the nutrition industry and for good reason – it works. If you want to burn fat, bust through plateaus, and feel great while doing so, carb cycling is the protocol to turn to. Some people have the noti...

  Dining Out, If It Fits Your Macros Style You’ve just been invited out to dinner with your friends on a Friday night and immediately feel some excitement at the thought. Soon after, however, anxiety sets in. What about your macros? You do after all have fat loss goals! The great part about IIFYM and the if it fits your macros approach is that pretty much anything goes provided you hit your fat loss macros. If you want pizza, you can have it. Want some pasta? That’s fine too. While obviously, you should be focusing on nutritious choices as often as possible to promote health as well, the beautiful idea about Flexible Dieting is that you can eat what you crave and de...

  You’ve just received your initial macro numbers from the macro calculator on the IIFYM website and are ready to get started with your weight loss diet plan. After a few days, you notice that you are consistently hitting your protein and carbohydrate numbers, eating a greater variety of foods than ever before; however, your fat intake is consistently over your macro numbers. You focus on keeping your fat numbers in check the next few days; however, you just cannot seem to get all of your protein and carbs in without exceeding your fat macro number. Did the calculator go too low on the fat intake? How can you reduce fat intake and start hitting your numbers mo...

  Walk into a grocery store and look at any packaged food. Undoubtedly one of the first things you’ll see is the calories per serving listed somewhere on the front of the package. Open the menu at many restaurants and you’ll see a calorie count by the items in the “lighter side” section. If calories are so beneficial to track, then you may be wondering why physique coaches like me, and resources like the IIFYM flexible dieting calculator list macro goals and not just total calories for an ideal flexible dieting approach? If you’re already tracking calories, what’s the point of making dieting seemingly more complicated? Well, I’m glad you asked. It’s a g...

  In Part 1 of this article, we discussed the rise of fad diets, what makes a diet a “fad”, and some of the more dangerous and unhealthy fad diets out there. Today, in Part 2, we’re going to talk about some of the more popular fad diets out there. Now, these diets have provided some people with encouraging results; but that doesn’t necessarily mean that you should run out and try them. (Side note: If you haven't obtained your dieting macros yet, check out the IIFYM macro calculator. It's time you started a sustainable diet!) Let’s talk about why... Very Low-Carb Diets Now things are about to get interesting. Low-carb diets are stil...

  What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you're looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketog...

  It’s no secret that weight loss is a popular goal among many people today. Even though obesity rates do continue to climb, it seems as though we’re turning a corner; as more people than ever are starting to get interested in health, fitness, and flexible dieting. Along with this increased interest, we’ve also seen a rise in the number of products, services, and other items aimed at helping people reach their weight loss goals. A great tool, for instance, is the IIFYM macro calculator. And while there are a lot of great things that have come from this fitness boom, one of the most detrimental, confusing, and outright harmful things to come out of has been the ris...

  Meal timing is far less relevant that most people are aware of. This is not to say that it should be neglected. However, unless you are training for a bodybuilding show that requires ultra-low levels of body fat or a competitive athlete, stressing about eating every few hours is hardly part of a successful fat loss strategy. Is It Truly Necessary to Eat Every Few Hours to Lose Fat The average IIFYM person eats 3 or 4 meals per day. Anything more than 5 meals per day becomes pointless. Even for the competitive bodybuilder or physique model, 5 meals per day is too much. According to current research data, eating every 3 hours DOES NOT increase metabolism or help burn ...

  No, is the simple and short answer here. Unless you have an intolerance (autoimmune disease), allergy to certain products or dietary preference, there's no reason to limit yourself here. Dairy products and fruit aren't the culprits that cause fat gain. The Proven Reason Fat Gain Occurs It's the overconsumption of calories, so if you're consistently eating in a hypercaloric surplus then you're going to put on unwanted weight.  When an individual eliminates dairy products and/or fruit from their diet, they are most likely putting themselves in a deficit. Any voluntary dietary restriction is going to result in consuming fewer calories. It's far more sustainable...

  1. Cellucor PB Marshmallow Oatmeal Raisin Muffins Ingredients• 3g Splenda• TSP of Baking Powder• 10g Pb Lean (powdered peanut butter from MyOatmeal.com)• 30g Cellucor PB Marshmallow Whey• 1 Tbsp Greek Yogurt• 1 TBSP Regular Yogurt• 2 Egg Whites• ½ cup Flavored oatmeal from MyOatmeal.com• 10g Complete Pancake Mix 2. Directions Simply Crack your Egg Whites and add into a magic bullet, toss in your yogurts, and then add in your dry and let it rip for about 2-3 minutes until you get a smooth consistency in your blender/magic bullet Pre-heat Oven to 350 degrees and spray a muffin sheet/pan with cooking spray so they do not stick f...

  “Time to put on your grown up hats and make a decision.” Please tell me you have heard this saying before? If not, let me try another one such as “quit complaining and just make a decision already?” If you haven’t heard this then you've been living under a rock. All kidding aside, this whole debate about which is healthier for you “organic or conventional (regular) foods,” has gotten out of hand. All this nit picking and complaining over organic vs. conventional foods has been ridiculous. Almost as much drama as you see on Jersey Shore. So that’s why I’m saying put on your grown up hat, quit complaining, and just make a decision alr...

  2 Macro Diet Recipes One of the biggest advantages of the macro diet is that it allows you to eat whatever you want, If It Fits Your Macros. That’s the magic phrase. But there isn’t any magic involved in the macro diet approach. It’s pure science. You calculate your daily macronutrient needs, reduce it by 15-20% to lose weight, and prepare your meals around those numbers. Our macro calculator will handle the details for you if you want to save time. This leaves a lot of room for flexibility and no need to starve yourself or deprive yourself of the foods you love, for example. That´s the reason why IIFYM is commonly referred to...