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Is the IIFYM diet a hit or a kit?
Table of Contents
1. Diet IIFYM What is it?
IIFYM is an acronym for if it fits your macros. This diet is also called flexible dieting. As the name suggests, the main principle is to meet the demand for the three main components of the diet protein, fat and carbohydrates. This way of eating allows for a lot of freedom because it does not pay attention to the supply of adequate vitamins and minerals. It is enough to provide during the day an adequate, pre-calculated amount of energy that matches those three ingredients.2. For women:
PPM = 655, 1 + (9, 563 × body weight [kg]) + (1, 85 × height [cm]) (4, 676 × [age]).3. For the men:
PPM = 66, 5 + (13, 75 × body mass [kg]) + (5, 003 × growth [cm]) (6, 775 × [age]) The next step is to calculate the physical activity ratio from 1.4 (for low activity) to 2.4 (for athlete performance). To prevent overestimation, a person who does not exercise regularly, exercising for half an hour a day, should take for himself a PAL of about 1.6. The next stage is to estimate the protein requirement of a healthy person for about 0.8 1/kg body weight.4. The results
This concept is relatively new, and there's no scientific study that can determine the long-term effects of this type of diet and how it affects body weight -- purely theoretically -- if you eat about 500 calories less every day for at least a few weeks than your body needs, the calorie deficit would reduce your body weight.5. The diet should be dominated by complex carbohydrates
First of all, the main energy source in the diet should be carbohydrates. The notion of glycemic index (GI) is certainly familiar to those who take care of proper nutrition. The lower the GI of the product, the slower the blood glucose level rises after it is consumed. Violent jumps in the blood sugar level caused by the consumption of simple sugars (sucrose, or white sugar, or fructose) cause a more abundant release of insulin, which inhibits fat burning and promotes its depletion.6. Appropriate calcium intake can reduce the risk of obesity fact
Research shows that the lower calcium intake, the higher the risk of obesity. Not only in adults, but also in children. Additionally, increasing calcium consumption by about 400 mg per day can further accelerate fat reduction in people on a reduction diet. Not just calcium matters, but consumption of onion can also reduce the risk for being overweight. This can be related to both vitamin D and the content of branched, medium-chain fatty acids or CLAs. Conclusion.7. During a weight loss period, calorie deficit is more important than diet quality mit
We're going to address this myth and therefore challenge the validity of IIFYM's assumptions. In a study published in the Journal of the American Medical Association, it was proven that without counting calories, by adhering to high-quality dietary rules, you can lose weight. This study was done on a large scale. It involved more than 600 overweight and obese adults. The participants were divided into two groups, one on a low-fat diet, the other on a fat loss diet for 12 months.8. Is the diet generally low in vitamins and minerals?
There are such risks, but there is no research that would provide a reliable answer to this question. One of them, published earlier this year in the International Journal of Sport Nutrition and Exercise Metabolism, suggests that this is not necessarily the case. Compared to the nutritional value of the diets of bodybuilders using IIFYM and strictly dieting, there were no significant differences between the two groups in nutrient intake of vitamins and minerals, fiber, saturated fatty acids, and sugar. Paradoxically, in women using IIFA, it has been shown to consume a single vitamin intake, and it may be the case that the diet of a larger, but no longer reliant dietary group.
