Dieting is a very common act amongst many people. Whether one is already in shape or not there is always concern about the body and healthy food consumption. “If It Fits Your Macros” (IIFYM diet plan) is a flexible dieting meal plan aimed at retaining a healthy Body Mass Index (BMI) whilst not sacrificing one’s entire meal plan.
The number of calories consumed within a day plays a major role in the overall body weight and health. If any excess calories are consumed it should be shed by doing exercises in some form, be it cardio or something else. The important fact in a healthy diet plan is not the initiation. In fact, it’s the consistency that matters in the long run.
Macronutrients also are known as “Macros”, is used to describe the three main nutrients required for the body to function. They are protein, carbohydrates, and fat (also known as lipids). These nutrients consumed in a proper and balanced manner will result in a healthy body weight and BMI.
In order to obtain a healthy body weight, it is important to consume the above nutrients in the correct proportion on a daily basis. Hence now let us have a look at the three main nutrients mentioned above.
#1. Protein
Protein foods –
Mile, yogurt, egg whites, egg yolks, cheese, beef, fish, chicken, pork, turkey, nuts, soy, beans, legumes
The function of proteins –
Protein is a vital amino acid which helps in recovery and growth of the muscles in the body. Protein also promotes fullness which is beneficial for individuals exercising to lose or gain weight.
#2. Carbohydrates
Carbohydrate foods –
Bread, cereal, pasta, tortilla, oatmeal, rice, potatoes, vegetables, fruits, candies, chips, cookies
The function of carbohydrates –
Carbohydrates or “carbs” are the primary source of energy in the body. It fuels the brain and the muscles of the body.
The two types of carbohydrates available are complex carbs and simple carbs. Complex carbs include foods such as brown rice, starchy vegetables, whole-wheat bread, and oats. These foods are often darker or browner in color. Complex carbs take more time to digest hence releasing energy in a slow and steady manner due to the high amount of fiber in such foods. This means that complex carbs have a very high amount of vitamins and minerals.
#3. Fat
Fatty foods –
Coconut oil, olive oil, canola oil, avocados, almonds, cashews, walnuts, peanut butter and other nut butter, egg yolk, salmon and mackerel
The function of fat –
Fat is an important nutrient that helps the body in many ways. It is important for signaling of the cells and communication throughout the body. Fatty foods also help the body to absorb vitamins and helps balance the hormones in the body.
There are three main types of fats which are namely unsaturated fats, saturated fats, and trans fats. Let’s have a look at each of these type of fats.
- Unsaturated fats: These are the healthiest type of fats because they have a positive impact on the heart and the cognitive function and recovery.
- Saturated fats: These type of fats have a positive impact on the production and levels of testosterone and other hormones in the body.
- Trans fats: These are the “bad” fats because they have a negative impact on the functions of the heart and increases the risk for many abnormalities in the body’s metabolism.
Most people have followed some sort of a diet plan at least once in their lifetimes. But most would have tried many different plans at various points in life. A common misconception within the community is that following a crash diet and refusing to indulge in any cravings results in the perfect body shape. This is entirely false as a healthy diet plan results in occasional cravings as well as following an appropriate diet plan which includes all of the above main nutrients required for the body to function properly.
Benefits of IIFYM Diet Plan
There are many benefits which could be achieved by following a healthy diet plan.
Benefit 1 – Controlled behavior
Once in a proper healthy meal plan, one gets used to it that it is easy to control the urge to eat junk food most of the time. Occasional cravings are of course part of the meal plan. However, you do not tend to indulge in unhealthy food on a regular basis. Once in while the person decides to have a cheat day which is completely normal and fine according to the diet plan.
Benefit 2 – Improved performance
Due to the energy provided by these crucial nutrients, one tends to feel very healthy and energetic. Hence it is not only that the body is in good shape but the person also seems very athletic all of a sudden. Regular tiredness and weakness become a thing of the past. It also becomes easy to maintain the energy levels for a long time without falling down soon.
Benefit 3 – Social confidence
The result of the IIFYM Diet Plan or any other diet plan makes one feel extremely confident in the midst of people. Everyone you meet tends to compliment your health and body shape and also asks tips and tricks from you. This boosts your energy levels more as a result of the confidence obtained socially. You become some kind of icon to your family, friends and all known people.
Benefit 4 – The backup of research
Of course finally, there is ample research backing up the fact that this flexible IIFYM diet plan has indeed positive effects on each individual.
For a beginner, it is important to start slow on the IIFYM diet plan. Start consuming small amounts of foods containing the important nutrients and gradually increase this amount. Initially, there will be more days that junk food is consumed but it should be reduced with time.
An expert in IIFYM Diet Plan should, of course, consume all the important nutrients for the body in a balanced manner and only have occasional cheat days which includes the cravings and junk food. These individuals will be more religious in following the flexible diet plan and will be used to it as part of their daily lives.
At the end of the day, it is important to have a balanced healthy life. Consistency is the key to any diet plan to obtain a healthy BMI. Constant monitoring is important for a beginner and an expert. Monitor your foods and the nutrients contained in them. Create a chart of the foods and their calories and to which nutrient family they belong to. Perform a calculation of the total amount of calories consumed and do not forget the occasional cravings since there should be adequate ways to shed those calories. Hence you need to do some calculation and balance it with proper exercises.
Even with the above healthy IIFYM Diet Plan exercising plays an important role in our lives. Whether we are already in great shape and maintaining a healthy body or not each individual should exercise at least for 20-30 minutes a minimum of 3 days per week. This may vary greatly depending on the weight of the body and the health status of the person. Well, we all wish to lead a happy and healthy long life and that is why we try to fix to a healthy meal plan which would show us positive results.
