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Is the IIFYM diet a hit or a kit?
Table of Contents
1. Diet IIFYM What is it?
As the name suggests, the main principle is to meet the demand for the three main components of the diet protein, fat and carbohydrates. It is enough to provide an adequate, pre-calculated amount of energy that comes from these three macronutrients during the day. The IIFYM diet also does not specify the number of meals per day. It should start with calculating the correct calories.2. For women: for women
PPM = 655, 1 + (9, 563 × body weight [kg]) + (1, 85 × height [cm]) (4, 676 × [age]).3. For the men:
The next step is to calculate protein requirements, which for a healthy person should be about 0.81 g/kg of body weight. 1 g of protein provides 4 kcal. Fats in a balanced diet provide about 30% of energy. 1g of fat is 9 kcal, and carbohydrates are similar. The IIFYM concept is a lean towards people who have a problem with preparing meals, taking exercise with them to work and eating them regularly. What results can be expected?4. The diet should be dominated by complex carbohydrates
The lower the GI of the product, the slower the blood glucose level rises after consumption. If we satisfy the demand for carbohydrates in highly processed products (which are usually high in GI), we expose the body to continuous fluctuations in glucose levels (the faster the concentration increases, the faster it drops) and thus we induce an increased appetite. First, the main energy source in the diet should be carbs.5. Appropriate calcium intake can reduce the risk of obesity fact
Additionally, increasing calcium intake by about 400 mg per day may further accelerate fat reduction in people on a reduction diet. This may be related to both vitamin D and branched-chain amino acids, medium-chain fatty acids or CLAs. The content of minerals and other physiologically active compounds may play a role in weight loss. Not only in adults but also in children.6. During a weight loss period, calorie deficit is more important than diet quality mit
The study was a large-scale study, and participants were divided into 2 groups, one of them following a low-fat diet, the other a low carbohydrate diet for 12 months. The first was 5.3 kg and the second 6 kg. At the beginning of the study, the subjects were instructed which products to eat and which to limit. It may seem that the loss of a few kilograms after 12 months is small. Improving diet quality without calculating calories and macronutrients has a beneficial effect.7. Is the diet generally low in vitamins and minerals?
The best solution is to calculate and satisfy the nutritional value of the diets of bodybuilders using IIFYM and restricted diets. Paradoxically, higher intake of vitamins K, C and E has been demonstrated among women using II FYM. To sum up, the diet of II FIM may help to shed unnecessary kilograms because after a long period of calorie deficit theoretically produces such an effect. The best way is to estimate and meet nutrient needs while adhering to the principles of nutrition recommended by the Journal of Nutrition. There are risks, but there are no studies that would provide a reliable answer to the question posed by Examination International.
