Weight Loss And Fitness Blog

Macro diet blog picture for IIFYM.com Health Benefits of the Macro Diet Macros -or macronutrients- are the big food groups that supply our bodies with the energy we need to function. This energy comes from the all-too-well-known calories. If you’ve ever attempted to lose weight, you are at least familiar with the term; calories in, calories out, meaning you want to lose weight, you have to eat less calories than your body needs, or use more calories (through exercise) than you eat. Make’s sense, right? Why clean eating diets fail In short, clean eating diets fail because the starve you. Many weight-loss diets are based on counting calories or drastically reducing the amount we ingest daily; and while they may be effective at first, it’s very unlikely that you’ll be able to follow them long-term. Why? Because these hypocaloric regimes usually leave us feeling hungry All. The. Time. Such is the case of fad diets. Fad diets are the weight-loss equivalent of viral content. Th...

2 Macro Diet Recipes One of the biggest advantages of the macro diet is that it allows you to eat whatever you want, If It Fits Your Macros. That’s the magic phrase. But there isn’t any magic involved in the macro diet approach. It’s pure science. You calculate your daily macronutrient needs, reduce it by 15-20% to lose weight, and prepare your meals around those numbers. Our macro calculator will handle the details for you if you want to save time. This leaves a lot of room for flexibility and no need to starve yourself or deprive yourself of the foods you love, for example. That´s the reason why IIFYM is commonly referred to as tracking macros, or more recently flexible dieting, if you will. Of course, it works better if you eat mostly non-processed food. Non-processed foods usually have one or two macros in them and nothing else. This makes it easier for you to track your daily and weekly amounts of macronutrients (macros). How so? Because it’s easier for you to weight ...

About IIFYM & the Best Macro Calculator You probably clicked on this page to learn more about the company that started the macro tracking trend and showed the world that you CAN eat the foods you love to lose weight. Well, in order to understand our company, you need to understand me. My name is Anthony Collova and  I’m the founder of IIFYM.com I am also the creator of the world’s first ever macro calculator. The small bit of software that changed the face of dieting as we know it today and allowed people to break from crappy, unsustainable weight loss programs and restrictive meal plans. In addition to being the developer of the world’s best macro calculator, I am also I’m a husband, nutritionist, life coach, burner (participant of Burning Man), artist, food snob, dog lover and recovering drug addict with over 20 years of sobriety behind my belt. My purpose in life is to help people. Simple as that. This is why I build the IIFYM website and the macro calculator. To em...

The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!) At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores. To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increased. This gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy). With that said, if you want to ensure that you sta...

Everyone’s talking about the keto diet right now. People ask us all the time if it’s really different than IIFYM… and it’s not. It has a different macro ratio split, but ultimately you are still tracking your macros and eating the foods you want to eat inside those ratios. How do you calculate keto macros? It varies from person to person (and expert to expert), but usually the macro ratio falls within the following range: 60-80% of calories from fat 15-30% of calories from protein 5-10% of calories from net carbs (net carbs are your grams of carbs minus the grams of fiber… so you can still eat lots of veggies!) Regardless of the ketogenic macro ratio you use, your goal should be to eat as few carbs as possible, and the carbs you do eat should be high in fiber. Why should you consider a ketogenic diet? Your body uses carbohydrates (sugar) as fuel. By strictly limiting your carbohydrate intake you can force your body to burn fat instead. This new energy will come ...

During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease. Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient dense foods. While this may seem like the hardest part, that’s actually where a macros-based diet shines. Committing to an IIFYM diet can help you succeed at losing weight during menopause, because counting your macros and planning your “treats” like pre-packaged junk foods, fried foods, alcohol and sugar...

Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility. Women who suffer from PCOS have increased levels of androgens , or male hormones, but are also " insulin-resistant ," meaning their cells no longer respond to insulin acting as the “key” to allowing glucose into the cell to be used as fuel. This glucose remains in the bloodstream, increasing the risk of diabetes, and is eventually converted to stored fat, resulting in obesity. ​ Losing as little as 10% of your body weight can greatly relieve symptoms of PCOS while also improving insulin sensitivity, allowing for additional weight loss . In general, a high fiber, anti inflammatory IIFYM diet rich in fruits and vegetables and complex carbohydrates will promote healthy weight loss. ​Here are ten foods that can help you lose weight with PCOS: ...