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The IIFYM diet - triumph or disaster?
Table of Contents
1. Diet IIFYM – What is its essence?
IIFYM is an acronym for 'if it fits your macros'. This diet is also known as flexible dieting. As the name suggests, the main goal is to meet the body's demand for the three main nutrients – protein, fat, and carbohydrates. This way of eating allows for a lot of freedom as it does not require providing adequate amounts of vitamins and minerals. It is enough to provide during the day an adequate, pre-calculated amount of energy that matches those three nutrients. People using this diet are required to count calories, but there are no restrictions regarding the sources from which they should obtain them. The IIFYM diet also does not specify the number of meals per day. By using various applications that help calculate the nutrients, the diet can be controlled according to the guidelines set at the beginning. It is worth starting with calculating the proper calorie intake. The easiest way is to use the Harris-Benedict formula – calculate the basal metabolic rate (BMR), followed by multiplying the obtained result by the coefficient of physical activity (PAL). The basal metabolic rate is the number of kilocalories necessary for maintaining the basic life functions of the body.2. For women who wish to understand their energy requirements:
PPM = 655.1 + (9.563 × body weight [kg]) + (1.85 × height [cm]) – (4.676 × [age]).3. For men who wish to explore their energy requirements:
PPM = 66, 5 + (13, 75 × body mass [kg]) + (5, 003 × growth [cm]) – (6, 775 × [age]) The physical activity ratio can range from 1, 4 (for low activity) to 2, 4 (for athlete performance). To avoid overestimation, a person who does not exercise regularly, exercising for half an hour a day, should take for himself a PAL of about 1, 6. The next step is to calculate the protein requirement for a healthy individual, which is about 0, 8–1 g/kg body weight. 1 g protein provides 4 kcal. It is also necessary to consider that fats in a balanced diet provide about 30% of the energy. 1 g fat provides 9 kcal. Therefore, 30% of the total energy requirement must be calculated and divided by 9 – this will give the amount of fat (in grams) that should be considered in the diet. (e.g. 30% of 2000 kcal is 600 kcal, divided by 9 gives 67 g fat). The same should be done with carbohydrates. Carbohydrates meet the remaining energy needs and usually make up 50-60% of the daily energy requirement. 1 g carbohydrates provides 4 kcal.4. The Outcomes
This concept is relatively new and there are no scientific studies to determine its long-term effects on the body and its impact on body weight. Theoretically, if someone consumes about 500 kcal less than their total calorie requirement every day for at least a few weeks, the calorie deficit would help in reducing body weight. However, all of this would be much simpler if there were no other factors that influence metabolism.5. Complex carbohydrates should be the primary dietary component - Fact
The primary energy source in the diet should be carbohydrates. The concept of glycemic index (GI) is certainly familiar to those who take care of proper nutrition. The lower the GI of a product, the slower the blood sugar level increases after consumption. Sudden spikes in blood sugar levels, caused by the intake of simple sugars (such as sucrose, or white sugar, or fructose), lead to a more significant release of insulin, which inhibits fat burning and promotes its depletion. If we satisfy our carbohydrate needs with highly processed products (which typically have a high GI), we expose our body to constant fluctuations in blood sugar levels (the faster it increases, the faster it decreases), leading to increased appetite. Not all calories are equal.6. Adequate calcium consumption can diminish the risk of obesity – established
Research indicates that the lower the intake of calcium, the higher the likelihood of obesity. This applies not only to adults but also to children. Furthermore, increasing calcium consumption by around 400 mg each day can further expedite fat reduction in individuals following a reduction diet. Calcium is not the only factor, as the consumption of dairy products can also decrease the risk of being overweight. This may be connected to both vitamin D and the content of branched amino acids, medium-chain fatty acids, or CLAs. In conclusion, the content of mineral components and other physiologically active compounds may play a role in the process of weight reduction.7. During weight loss, calorie deficit is more important than diet quality – a myth we need to debunk
We are going to address this myth and challenge the validity of IIFYM's assumptions. In a study published in the Journal of the American Medical Association, it was proven that without counting calories, by adhering to high-quality dietary rules, you can lose weight. This study was done on a large scale, involving more than 600 overweight and obese adults. The participants were divided into two groups, one on a low-fat diet and the other on a low-carbohydrate diet for 12 months. After this period, the average weight loss in both groups was similar, with the first group losing 5.3 kg and the second group losing 6 kg. There were no calorie-related restrictions during the study, and participants were instructed on which foods to eat and which to limit. Both diets were varied and focused on nutritious foods. It may seem that losing a few kilograms after 12 months is insignificant, but a gradual weight loss is safe and usually sustainable, which is the main goal of weight loss.8. Is the IIFYM diet generally deficient in vitamins and minerals – unlikely?
There is such a risk, but there is a lack of studies that provide a definitive answer to this question. One of them, published earlier this year in the International Journal of Sport Nutrition and Exercise Metabolism, suggests that IIFYM does not necessarily lead to a low intake of nutrients. A comparison of the nutritional value of diets of bodybuilders using IIFYM and a strict diet revealed no significant differences between the two groups in nutrient intake of vitamins and minerals, fiber, saturated fatty acids, and sugar. Paradoxically, women using IIFYM were found to have a higher intake of vitamins K, C, and E. However, the diet of most of the participants did not meet the recommended amounts of individual minerals.
