Initially known by the acronym IIFYM (If It Fits Your Macros – in free translation “If It Fits Your Macros”), flexible dieting, a sensible theory for reducing body fat, has become an increasingly popular diet program among athletes and especially among those seeking weight loss.
This theory is based on some precepts of food freedom and almost free consumption of a series of “bad” foods, as long as they fit the macronutrient needs of each organism. Some of these flexible diets are well known, such as low-carb diets and ketogenic and intermittent diets.
Suppose you are interested and want to know more about this type of diet. In that case, the True Source blog brings you some of the basic principles that make up the IIFYM, details on how to follow it properly, and its advantages and contraindications. Come with us and discover more!
What Is Flexible Dieting?
One of the main features of flexible dieting, and what makes it what it is, is its goal of public food consumption to enhance weight loss or, more significantly, muscle mass development.
With a flexible daily diet, you can consume all types of food without necessarily needing to focus on a specific list of them. This allows you to continue consuming what you like best as long as it respects the amounts of carbohydrates, proteins, and lipids your body needs — never more!
With a flexible diet, the individual’s entire food chain is based on controlling calories and macronutrients that foods provide, such as carbohydrates, proteins, and fats. This type of diet is very suitable for people with difficulty changing their eating habits.
However, even if it presents greater flexibility in the choice of foods consumed, the diet will always prioritize the controlled consumption of fats and sugars, avoiding excesses and always focusing on weight loss.
Remember that flexible dieting is not the same as “garbage day,” in which you can eat whatever you want in the amount you want and without any restrictions. With such a diet, advice, and consumption plans are needed. With that in mind, before starting your flexible diet, consult a specialized nutritionist and make regular follow-ups with the professional.
Why Follow A Flexible Diet?
The main objective in applying this diet is to make the diet more flexible and more exciting, and tasty without losing weight loss focus.
Still, the diet is not a call to food debauchery and public consumption of any food you desire. There are well-prepared and optimally organized rules to ensure that your weight loss or muscle gain occurs effectively and healthily.
When applying the flexible diet, consuming only stipulated amounts in grams of fats, carbohydrates, and sugar is necessary to understand and choose which foods are the healthiest. Despite these rules, flexible dieting, when followed ideally, helps a lot and has the following advantages:
- Focusing on consuming macronutrients and not calories makes the diet a great educational tool for people who are not used to restrictive diets but need to lose weight.
- A flexible diet accelerates weight loss and is critical in increasing metabolism and helping with weight loss.
- The flexible diet has no prohibited foods, only foods that fit the macros. That is, it’s a great way to keep your body’s energy reserves high and without any accumulation, helping your body understand where most of your proteins, fats, and carbohydrates come from.
- In addition to being very easy to maintain, the flexible diet is also very flexible and easy to plan. This methodology makes it easy to prepare meals based on your lifestyle without feeling limited. This adherence to the method makes you less likely to feel restricted.
What Is Allowed On Flexible Dieting?
Foods that are a source of carbohydrates, proteins, and lipids can be part of the flexible diet. Of course, as with any other diet, valuing and distributing the consumption of vegetables, fruits, whole grains, lean meats, and good fats throughout the week is also necessary. The flexible diet food list may contain the following:
- Protein-rich foods
- Meat (chicken, beef, lamb, pork, and fish).
- Dairy products and derivatives include milk, yogurt, cottage cheese, and butter.
- Legumes (chickpeas, lentils, black-eyed peas, and white beans).
- Carbohydrate-rich foods
- Bread, cereals, oats, wheat, quinoa, potatoes, and corn
Foods Rich In Good Fat
Olive oil, coconut oil, food sources of omega three, and chestnuts.
Are there harms and contraindications in flexible dieting?
The great advantage of the flexible diet is its adjustment in the intake of macronutrients related to your type of life in the needs of desired weight loss.
Even so, the diet can bring disadvantages when the focus is entirely on consuming macronutrients, leaving aside the micronutrients that are no longer collected and stored.
Diets of this type also need to provide the body with the necessary amounts of vitamins, minerals, and antioxidants for achieving a healthy immune system.
It is essential to consume micronutrients and macronutrients individually to prevent the development of pathologies and stimulate and activate enzymes.