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.
