Category Archives : healthy diet

Clean Eating, You’re Doing It Wrong – Track Macros Instead

Clean eating – What is it? Clean eating is becoming an increasingly popular trend in today’s society. However, many who eat clean are often confused by the lack of progress. The purpose of this article is to expand upon the concept of clean eating and to create a dietary approach...

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Why The Macro Diet Is Different

Tracking macros vs calories vs keto vs paelo Dieting. Is. Hard. ...Right? That is a tidbit of conventional wisdom that most people would concede to in a heartbeat without batting an eye. Perhaps, one that you are probably nodding in agreement with as you read it. However, you know I'm about to...

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Keto vs Macro: Which is superior?

  There are hundreds of dietary alternatives out there. From Paleo dieters to Atkins followers, all promise weight loss and a wholesome lifestyle. Any nutritional coach worth their salt knows what makes them all work: Caloric deficit. Any regime that creates a caloric deficit will result in fat loss. However,...

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How to Track Alcohol Macros – Can I drink with IIFYM?

  Tracking Macros & Drinking Alcohol with IIFYM Being in recovery for 19+ years I never really have to worry about the answer to this question, but of the 200+ emails, I get every day, 2 of them are about drinking.It is for this reason that IIFYM.com has teamed up with...

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How much sugar can I eat a day with IIFYM?

  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 ...

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30 Tips To Maximize Food Volume With Low Macros

  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...

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  • food volume, low calories, macro diet, macronutrients, tips for fat loss, weight loss tricks,
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Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health?

  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...

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4 Alcoholic Drinks That Won’t Destroy Your Progress

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...

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  • alcoholic drinks, calories, dieting, fat loss, six packs abs, weight loss,
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10 Nutrition Myths That Just Won’t Die

  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,...

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  • eating at late, fast food, meal timing, nutrition myths, too much protein, water consumption,
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50 Macro-Friendly Snacks

  (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...

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Family Nutritionist – Isn’t a Great Choice for Your Nutrition Advice

  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...

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7 Best Macro-Friendly Vegan Protein Sources

  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...

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Tracking Macros vs. Holiday Meals – How to Survive the Massive Meals

  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...

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Meal Timing for Macros: Does It help with weight loss?

  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...

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Meal Prep: The ‘Why’ And ‘How To’

  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...

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9 Low-Calorie Fast Food Meals Worth Trying While Watching Macros

  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...

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How Changing Your Diet Can Help Fight Inflammation

   Recent research suggests that chronic high levels of inflammation may be a primary factor in many of the chronic diseases our country is currently facing. Chronically high levels of inflammation have been linked to cancer, diabetes, cardiovascular disease, rheumatoid arthritis, leaky gut syndrome, irritable bowel syndrome and many more...

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7 High Protein Snacks To Help You Reach Your Protein Macros

  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...

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10 Macro Friendly Foods That Are Natural Vasodilators

Your macronutrients are the starting blocks. At IIFYM, it has been preached over and over; keeping track of your macros is the fastest way to achieve success, in a replicable manner. Yes, we know conventionally you may have been conditioned to believe that only healthy foods that taste like cardboard...

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  • health benefits, macro friendly, natural vasodilation, nutrition, performance, vasodilation, workout,
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The Hunger Hormones That May Be Hindering Your Weight Loss

  When the average person decides to hop on the weight loss bandwagon the only aspects they’re thinking about are finding the nearest treadmill and dumping all their Little Debbie’s in the trash. If only they were to start on the IIFYM website and see that they could salvage those...

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Easy Keto Meal Prep Ideas

  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,...

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To Feel Full During Dieting or Not to Feel Full

  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...

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5 Best and 5 Worst Foods For Weight Loss If You Have Hashimoto’s

​Food plays a vital role in the health of our thyroid, even more so if you have an autoimmune disease like Hashimoto’s. Here are five foods you should include and five foods you should avoid to maintain a healthy weight and support thyroid function if you have Hashimoto’s or another...

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6 Best Carb Sources for People with Diabetes

  We’re pretty well known around here for boldly proclaiming that sugar is not evil (and we stand by it!), but when you have diabetes, carbs really can seem like the devil. As a diabetic, you’ve probably been told that a lower carbohydrate diet is your best option… and depending...

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  • carbohydrates, diabetes,
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Top 10 Healthy Foods For Weight Loss With PCOS

  Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility and can also make weight loss difficult. Women who suffer from PCOS have...

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Best 9 Foods For Healthy Weight Loss During Menopause

  During menopause, as 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...

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What Should I Eat on the Keto Diet?

  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...

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Does Every Flexible Diet Plan Have A Moderate to High Carbohydrate Intake?

  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...

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  • carbohydrates, counting macros, diet plan, exchanging macros, fat, macro split, nutrition,
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How Much Protein Do I Need To Retain Muscle While In a Calorie Deficit?

  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...

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Combat Vitamin D Deficiency Treatment And Use It To Create An Advantage

  Vitamin D is one supplement that's been getting some well-deserved attention in recent years. Numerous studies and research have come out that suggest that sufficient vitamin D intake is linked with increased aerobic capacity, muscle growth, strength and bone density as well as decreased recovery time with exercise. Not...

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Flexible Dieting Vs Keto Diet

  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...

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High Fiber Diet For Weight Loss: Dial In Your Fiber Intake

  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...

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  • fat loss, fiber, fiber benefits, fiber intake, fiber macros, high fiber foods, iifym fiber,
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9 Foods That Are Beneficial For Cognitive Health

  Sometimes we need reminding that food has powerful impacts on our health. What if I told you that blueberries can make you have a better memory? What if I told you dark chocolate could improve your concentration? And what if I told you that to date, 99.6% of pharmaceutical...

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  • brain health, cognitive degeneration, cognitive function, cognitive health,
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Defining Food Allergy vs. Food Intolerance

  There is growing interest in the area of food allergy and food intolerance: in the United States, 25% of adults believe they have a food allergy, despite the actual incidence rate of diagnoses being 2-3% (1). A common issue which explains such a discrepancy between diagnosis rates and self-reported...

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  • autoimmune disease, celiac, chrons disease, food allergy, food intolerance, healthy diet, nutrition,
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The Reverse Diet Survival Guide

  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...

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Stop Villainizing Sugar for Widespread Weight Gain

  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...

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Diet Break: Is It Time For You Pause Your Diet Plan?

  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...

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  • caloric deficit, diet break, iifym, losing fat, restriction,
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Highly Palatable Food & Weight Management Issues

  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....

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Why does the Flexible Dieting macro calculator tell me to eat so many calories?

  The numbers that the IIFYM macro calculator spits out are based on the numbers you input for your body and energy levels.   Most people think these numbers are high for one of two reasons: 1. They really have no idea of how many calories they consume daily because they...

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  • counting macros, fat loss, flexible dieting, iifym,
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Is it true that vegetables are a “free food” and don’t need to be tracked?

  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...

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  • counting macros, do vegetables count, fat loss, flexible dieting, free food, iifym, zero calorie food,
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Do You Have to “Suffer” While Dieting?

  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...

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Menstruation and Dieting- Mastering Your Cycle

  If you’re like most women and tend to dread that week before your period hits, you aren’t alone. Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you...

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  • losing fat on period, menstrual macros, nutrition on period, pms macros, women iifym,
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Does a Higher Daily Protein Intake Keep You Leaner in the Offseason

  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...

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Intermittent Fasting For Weight Loss: Fasting Myths Debunked

  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...

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  • fasting, fasting myths, health, insulin, intermittent fasting, nutrition,
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The Best Fish Oil Supplement for the Money

  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...

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Eating A Low Fat Diet: Here are 10 Foods to Minimize or Avoid

  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...

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  • bad fats, calorie deficit, diet plan, good fats, low fat, micronutrients, nutrition,
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How Much Protein Is Enough With IIFYM?

  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...

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10 Low-Calorie Starbucks Drinks Worth Your Macros

  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...

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  • drinks, eating out, food list, low-calorie, macro friendly, nutrition,
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Nutrition in the Prevention and Treatment of Type-2 Disease

  (Always consult your physician before starting a new diet. This includes using the recommendations from our macro calculator.) In the epidemic of non-communicable diet and lifestyle disease, type-2 diabetes [“diabetes”] has emerged as a particular scourge: the leading cause of death under 60-years of age, and an annual cost...

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  • balanced diet, diabetes, diabetes prevention, health, medical restriction, nutirition,
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What Stimulates Muscle Growth More…Whole Eggs or Egg Whites?

  You are woken up by an early text message from your friend. They say “Remember we had that discussion about egg nutrition? I told you whole eggs are better than egg whites.” With one eye open, you message back and say, “What the heck are you talking about?” Your...

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  • egg nutrition, eggs, healthy diet, muscle growth, nutrition,
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Vegans Diet – Here’s How To Include More Protein In Your Diet Plan

  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...

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IIFYM Diet vs Paleo Diet – Why Not Both?

  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...

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IIFYM.com Interviews Alan Aragon

  For those of our readers that might not be familiar with who Alan Aragon is, can you please tell us a little bit about yourself? Your credentials? I’m a part-time researcher, part-time lecturer, part-time writer, and full-time bro. I stay busiest as the founder & executive editor of my...

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  • alan aragon, bodybuilder diet, diet plan, flexible dieting, iifym, lyle mcdonald iifym,
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Creatine for Women: What’s The Most Effective Type?

  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...

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  • best creatine type, creatine for women, effective creatine, women creatine, women iifym,
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Testosterone Supplements: 10 Sources Worth Your Attention

  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...

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  • Ashwagandha, muscle building, testosterone levels, testosterone supplements, zma,
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Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros

  You just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth)  whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise...

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  • breastfeeding macros, iifym breastfeeding, macronutrients, milk supply, nursing macros,
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How Your Circadian Rhythm Can Disrupt your Diet

  What is Your “Circadian Rhythm”? Humans (and all organisms) have an organization to physiological processes that are primarily anchored around two environmental contrasts: the 24-hour cycle of light and darkness. The cycle of light and darkness corresponds to behavioral changes: the light period is also the waking, active, and...

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  • bluelight, circadian, dysregulation, psychological health, recovery, sleep, social jetlag,
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Tracking Macros While Dining Out: The 3 Best Approaches

  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...

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  • counting macros eating out, iifym, iifym restaurant,
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10 Tips to Keep Fat Intake Low and Consistently Hit Your Macros

  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...

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  • dietary fat, fat intake, fat macros, iifym fat loss, limiting fat, tips for fat loss,
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Why Flexible Dieting Is More Useful Than Just Tracking Calories

  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...

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Part 2: Why Fad Diets Are Ruining The Fitness Industry

  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....

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The Drawbacks and Benefits of the Keto Diet

  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...

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Part 1: Why Fad Diets Are Ruining The Fitness Industry

  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...

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  • fad diets, fitness, hcg diet, low carb, low fat, nutrition, unhealthy, unsustainable,
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Health Benefits of the Macro Diet

Health Benefits of the Macro Diet Macros -or macronutrients- are the big food groups that supply our bodies with the energy we need to function.This energy comes from the all-too-well-known calories. If you’ve ever attempted to lose weight, you are at least familiar with the term; calories in, calories out,...

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Do I have to eat every few hours if I want to burn fat?

  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...

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  • counting macros, fat loss, flexible dieting, iifym,
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Should I limit fruit or dairy products while doing IIFYM?

  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...

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  • counting macros, fat loss, flexible dieting, iifym,
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IIFYM Protein Muffins – Peanut Butter Oatmeal

  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....

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Organic Food vs Conventional Food – Which One Bro?

  “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...

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2 Macro Diet Recipes

  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...

  • healthy diet
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  • IIFYM Support