OnCore Nutrition - Two Peas in a Podcast

Episode 12 - Breaking down 'if it fits your macros'

Episode Summary

This week we’re breaking down the IIFYM craze. We’ll talk benefits, drawbacks and all things in between.

Episode Notes

SHOW NOTES

If it fits your macros (IIFYM)

What is this diet?

• Tracking energy (kJ/calories) and macronutrients (protein, carbohydrates and fats).
• Calculating basal metabolic rate based on predicted equations (BMR is how much energy your body uses at rest). Add activity +/- stress factor to estimate your total daily energy expenditure (TDEE).
• Depending on goals, establish a calorie deficit, maintenance or surplus.
• Apply macro percentages to your end calorie number, e.g. 30% energy from protein, etc…
• Once you have your macro calories and split you then build this into a meal plan and track it all

Potential Benefits 

• Nutrition knowledge
• Eye opening 
• Label reading
• Goal oriented 
• No forbidden foods 
• Effective for weight loss ...but there is far more to health than number on scales.

Some drawbacks 

• It may promote an obsessive way of eating, body dysmorphia, disordered eating patterns
• Psychosocial limitations
• Does not encourage intuitive eating 
• Practically arduous - weighing
• Low food variety 
• Not necessarily an enjoyable or sustainable way to live life. 

Bottom line

• When starting an eating plan, think about sustainability and true flexibility!
• Think about your sanity, relationships with loved ones and allow yourself to enjoy food in the moment!
• Listen to your body, eat when you’re hungry and stop when you’re full.
• There is so much more to life and enjoyment of food than calorie or macro counting.

Food variety score

Aim for >30 per week 

http://www.nutritionaustralia.org/sites/default/files/Food%20Variety%20Checklist_0.pdf

Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–89.