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IIFYM aka flexible dieting is a dietary approach based on the idea that you can eat whatever you wish to till it fits your macros (carbs, protein and fats). The foods you consume should fit in your total daily calories (energy balance) from a scientific viewpoint.
Now, this approach is usually mistaken by people. It's true that all foods have macros and calories plus there isn't any good or bad food, but people often go for junk foods or calorie dense foods which has fewer nutrients but high in calories. Calorie dense foods have less fibre plus they don't even have micronutrients and they aren't even filling. Though micros may not play a huge role in getting you jacked, they are equally important for overall health and prevents you from diseases.
IIFYM isn't some magic dieting approach. It's a normal approach where you should include 80-90% of whole nutrient dense foods like dairy, meats, grains, nuts, etc and the remaining 10-20% can be your favourite foods like sugary syrups, cereals, chocolates, etc. This approach helps you to stick to your diet for a longer period and ends well with a successful result. This also means that you don't have to follow a rigid diet. You can swap foods within your nutrient dense and calorie dense foods. This also doesn't mean you swap your all carb nutrient dense source foods with carb calorie dense. Some fitness experts do this and call themselves an expert. If you see any around please educate them. Lol
IIFYM is less stressful and the same has been proven in few research papers. It's more sustainable than rigid dieting.
Conclusion: Its true you can eat whatever you want but it should be more of nutrient-dense foods. If you come across anyone who is doing IIFYM do ask them about their meals and stuff. If you think they fit more of junk and shit then please share this article with them so they can educate themselves and broaden their ideas. I hope this helps. #stronger #ripped #trainer #train #bodybuilding #powerlifting #fitspiration #diet #fitnessaddict #iifym #shredded #instafit #training #photooftheday #bikinicompetitor #crossfit #flexibledieting #dreambody #cardio #fitnessmodel #eatclean #gym #powerful
Am I ready to eat intuitively?
Now that I’ve hit a more stable “healthy” weight for my body, I’ve been questioning whether it’s ready for me to try to adopt intuitive eating again…after tracking macros for over 4 years.
For me, intuitive eating will mean ditching the food scales, not logging my intake into MyFitnessPal and for the first time in a long time - listening to my body's hunger cues and cravings rather than a standard set of numbers to hit day in and day out.
For starters, let me clarify that I am NOT against counting macros. It's been one of the greatest tools in helping me overcome my eating disorder, gain an increased understanding and knowledge of the food I’m eating, has helped me achieve greater variety and flexibility in my diet and a way of making sure I was always eating ENOUGH to gain the weight I needed to.
I just feel like now that I’ve learned all this knowledge, gained the weight I really need to (still a bit more happy weight to gain!) and figured out what works best for my body, that maybe I’m truly ready to begin eating more intuitively.
I admittedly love the control and safety of tracking my macros, but I’m also very aware of how it’s holding me back now. For one, I am sick of forcing myself to eat when I'm full on some days and then not eating when I'm hungrier on other days, just because I have some number to hit. I’m sick of eating foods for the ‘sake of hitting my macros’, and I’m still slightly guilty of making poor food choices just because something is more ‘macro-friendly’ than the truly healthier alternative.
I just want to form a healthier relationship with my body and its needs, free up some of the time i spend on mfp, eat based on what makes me FEEL good, and I want to challenge those lingering disordered food thoughts I still fall victim to. -
I honestly have no idea how I’m going to do this, especially now that I have gained weight and I have this irrational fear that if I don’t monitor my intake, then I’m going to ‘blow out’ and keep gaining indefinitely…. If anything, I’m more likely to under-eat and self-sabotage. So am I ready right now? Probably not just yet... soon I hope 🤞🏻
When I first started my fitness journey I realised that my nutrition was either too-restricting or I was eating out of a 1kg tub of Nutella with a spoon.🥄🍫
I ate what I thought was the right thing for me at the time. Now that I look back I see that I was actually starving myself and not fuelling my body well enough for training or recovery. I would never allow myself to have one thing in my diet that I actually enjoyed, because I knew if I even ate a couple of m&m’s, I would lose all control and spiral into a binge that would leave my kitchen looking like hurricane Kaitlyn just hit. I didn’t enjoy eating to my plan and I really didn’t enjoy the ramifications of my binging. So where did I go from there?😬
After suffering for so long I turned to flexible dieting. You could say that at this point I was in a ‘I’ve tried everything else so-what-the-fuck-ever I’ll try this too’ kinda head space. I have to be honest, when I first heard about flexible dieting I thought ‘what a crock of shit’. But I also felt like I really needed to gain some control and find some balance. After immersing myself in study and religiously listening to podcasts and following people who had been flexible dieting for years, I started to figure out my own macros.
I remember having so many moments when I’d be eating something like peanut butter toast or easy mac and thinking ‘what am I doing?’. But then I got on the scales and the weight was decreasing. How am I losing weight eating mac and cheese?😟🤔
Since starting flexible dieting 2 years ago I can count the amount of binges I’ve had on my hand. To be binge-free feels incredible. In all honesty, that itch to binge is not completely gone, but it has greatly subsided. I used to avoid eating out and socialising with friends. And now I couldn’t imagine giving up my café dates on the weekends.
Get shredded on donuts today😏
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Heute möchte ich das Thema (wieder) direkt ansprechen. Das Wochenende verbringe ich mit meinen Liebsten zuhause in Köln, es gab die Tage sehr viel und leckeres und auch heute gehen wir wieder essen. Leider habe ich das Gefühl, dass viele Menschen sich an solchen Tagen Gedanken machen, auch ich erwische mich dabei: Esse ich zuviel? Warum kann ich mich nicht zügeln? Und was kann ich tun, um das Essen wieder „auszugleichen“? Und ich frage mich gleichzeitig, ob ich diese Gedanken früher auch hatte - unter Garantie nicht! Die Ernährung hatte gar keinen so großen Stellenwert, doch grade das machte es einfach. Mal hast Du mehr gegessen, danach intuitiv auch wieder weniger und es passierte nichts 💗 Zu dieser Einstellung möchte ich zurück und deshalb mein Appell an Euch: Genießt das Leben! Selbst, wenn Ihr grade eine macht, ist es kein „Versagen“ diese mal für wenige Tage auf Eis zu legen 💗 Natürlich ist es im Bezug auf seine Ziele nötig auch Disziplin zu zeigen, doch jeder muss seinen Weg finden, wie Ernährung für ihn funktioniert! Für mich persönlich gilt: Ich werde beim „all you can eat“ heute sehr viel essen, einfach, weil mir das gefällt und ich liebe! Danach teile ich gerne meine Tipps mit Euch, wie ich meine Ernährung und den Sport nach diesen Tagen gestalte :) Denn ganz intuitiv geht es eben doch noch nicht bei mir. Genießt den Sonntag und das Leben! 💗 #balanceiskey #bestfriends #cologne #food #life #fitfam #love #weightloss #qualitytime #fitchick #boyfriend #diet #chocolate #foodporn #fitnessmotivation #probabe #motivationmonday #flexibledieting #sundayfunday #happy #herzlichhelfen #grateful #sunday #hej