What is IIFYM?
“If it fits your macros” ist ein Ernährungskonzept bei dem eine gewisse Menge an Fast Food erlaubt ist, sofern die Makronährstoffe gedeckt sind. Im Verhältnis 80:20 (80 % gesunde Lebensmittel/20 % Fast Food) darf man bei diesem Ernährungskonzept auch Fast Food essen. Diese Methode ist wissenschaftlich belegt.
What are macronutrients?
Macronutrients are fat, carbohydrates and protein. When it comes to fat, IIFYM must of course ensure that you eat health-promoting fats such as those found in fish. Fish contains, among other things, the valuable omega-3 fatty acids.
What does IIFYM look like in practice?
First, determine your total calorie needs. You can do this as part of a nutritional consultation, but also with an online tool from the Internet. It is important at IIFYM that you do not exceed the calorie count minus 500 kcal (for weight loss). IIFYM therefore requires strict calorie counting. You can do this with Android or an iOS app, for example. Now you have to make sure that 80% of your total calorie requirement consists of health-promoting foods (whole grains, lettuce, fruits, vegetables, in moderation nuts - the latter because of the high calorie content). You can cover 20% of your total calorie needs with a kebab, a piece of cake, a pizza, a lasagna or a hamburger. Only your macronutrients must be covered.
What is IIFYM not?
IIFYM is not an invitation to rampant fast food consumption! It is important that you always count your calories and also adhere to the stated ratio of 80:20. Otherwise you risk cardiovascular diseases, type II diabetes mellitus, arteriosclerosis, high blood pressure, high cholesterol and obesity.
Who is IIFYM for?
IIFYM is suitable for people who do not forego fast food, but still want to lose weight. It is also suitable for those who used to eat mostly fast food in the past, but now want to switch for health reasons. As already mentioned at the beginning, this nutritional method has been scientifically proven. However, it only works if the person who uses it counts his calories in a very disciplined manner.
Is IIFYM also suitable for diabetics?
Diabetics are better advised with the LOGI method or the diet according to the glycemic index / glycemic load. These dietary methods have often had a very good effect on diabetics.