In this episode I’m pulling the wool from your eyes and explaining exactly why IIFYM or Flexible Dieting will work, 100% of the time if, and only if, it is being followed correctly.
If you’re tracking your macronutrients but ignoring your dietary “requirements” of vitamins, minerals, and fiber, then you’re not following IIFYM, you’re following a shitty diet.
On the other hand…
If you’re of the old-school belief that “eating clean” is the end all be all of fitness nutrition, while completely ignoring total calories and macronutrient distribution, then you’re in for a rude awakening.
If any of those sound like you, then check this out: 5 Steps for Creating a Fail-Proof Nutrition Plan
IIFYM – Love it or Hate it
Most people either love IIFYM because they think they can eat nothing but junk and still make gains and others hate IIFYM because they think flexible dieting is for lazy assholes who want to eat ice-cream and donuts all day.
Truth is, I can see why people do get the wrong idea about what IIFYM is and how flexible dieting works.
That’s why I put together this episode.
You see, despite the term being If It Fits Your Macros, it’s not just about macronutrient intake.
And although macronutrients are the main factor in body composition, they are not the main factor in overall health and longevity.
So yes, technically you could just track your macros (assuming they are in the proper ratio) and lose fat, get ripped, or build muscle.
However, when it comes to overall health, we have to consider things like micronutrients and fiber, etc.
How to Eat Enough Vitamins and Minerals
It would be pointless for me to breakdown how much of each micronutrient (vitamins and minerals) you’ll need. Not only because it would make food tracking a complete nightmare….
That’s my only reason for not breaking down each individual vitamin and giving you a daily goal.
I will, however, provide you with this chart. Simply find where your calorie intake lands and adhere to the servings per day listed.
What About Fiber?
Fiber: The indigestible portion of food derived from plants and waste of animals that eat dietary fiber.
What does this mean to you?
Well, probably nothing at all.
How Much Fiber?
Like the vitamins and minerals we discussed before, there is a very simple formula you can use in order to calculate daily fiber intake. As a general rule of thumb, we should be consuming about 10-15 grams of fiber for every 1000 calories.
Daily Calories / 1000 = a (x) 15 = Daily Fiber Intake
2,270 / 1000 = 2.27 x 15 = 34g of fiber per day
Remember when I said that following IIFYM correctly will almost force you to eat whole, minimally processed foods about 80-90% of the time?
The Bottom Line
Eating “clean” is bullshit and is a sure way to end up deficient in numerous vitamins and minerals. Although I would imagine those “clean eaters” will get plenty of micronutrients on the weekend when they end up binge eating.
But then again, the “yolos” who’s goal is to fit in as much junk food as they can are just as screwed. On top of that, they’re giving Flexible Dieting a bad name and then wonder why the old-school guys won’t warm up to it.
Plain and simple, flexible dieting is an extremely calculated, science-based approach that, if done correctly, will allow for a well-balanced, nonrestrictive diet.