IIFYM - – If It Fits Your Macros, A flexible diet plan

10 Tips to Keep Fat Intake Low and Consistently Hit Your Macros

  You’ve just received your initial macro numbers from the macro calculator on the IIFYM website and are ready to get started with your weight loss diet plan. After a few days, you notice that you are consistently hitting your protein and carbohydrate numbers, eating a greater variety of foods than ever before; however, your fat […]

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Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health?

  Here at IIFYM, we prefer to believe we know how to turn up. Ok I need, to be honest, I had to look up exactly what that meant in the Urban dictionary—that shows my age, I’m actually typing this on my rocking chair. But regardless of your age, we all want to let loose […]

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High-Fiber Diet & Fat Loss: Dial In Your Fiber Intake

  Those who use a flexible approach to dieting such as IIFYM track protein, carbohydrates and fat daily. With IIYFM, no food is off limits so long as daily macro numbers are being hit consistently; however, it is typically recommended that a variety of foods be consumed each day to ensure adequate vitamin, mineral and […]

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Menstruation & Dieting- Mastering Your Cycle

  If you’re like most women and tend to dread that week before your period hits, you aren’t alone. Hormones are running wild and it may start to feeling as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying […]

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Pre-Workout Supplements: 6 Side Effects and How To Avoid Them

  *Before getting started, IIFYM would like to point out that pre-workout supplements are not for everyone and can have serious side effects to your overall health if not used as directed. IIFYM recommends that you consult with your doctor before using any pre-workout supplements. Also, IIFYM does not support the use of pre-workout supplements […]

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Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously?

  Who doesn’t want to get jacked and shredded? But the age-old question always seems to be, can you gain muscle and lose fat at the same time? Why not? Gain muscle and lose fat FTW! It can be done said all the old school bro-science magazines! See any of them around anymore? Nope. IIFYM […]

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8 simple ways to eat healthy on a budget

Vegans, What You May be Overlooking In Your Fat Loss Diet Plan

  You’re vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is — the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption, and this tired […]

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Clean Eating, You’re Doing It Wrong

  Clean eating is becoming an increasingly popular trend in today’s society. However, many who eat clean are often confused by the lack of progress. The purpose of this article is to expand upon the concept of clean eating and to create a dietary approach that’s more efficient and sustainable long-term.   Clean eating – […]

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Carb Cycling: Advantages and Disadvantages

  Similar to IIFYM, carb cycling is a hot topic in the fitness industry these days. From followers of IIFYM to people who follow strict meal plans, it seems that carb cycling as a nutritional strategy has spread its way into most sub-groups of dieters. It’s a pretty simple concept as the name says it all. […]

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30 Tips To Maximize Food Volume With Low Macros

  Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little […]

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Tracking Macros vs. Holiday Meals – How to Survive the Onslaught of Massive Meals

  The holidays can be an overwhelming and intimidating time for anyone that is trying to hit their macros. There are so many calorie dense foods around, sugary sweets, carb loaded and buttery deliciousness. Not only are many of our favorite holiday dishes calorie dense, we tend to have lots of options and heaping portions […]

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How much sugar can I eat with IIFYM?

How Much Sugar Can I Have On The If It Fits Your Macros Diet Out of the 5000+ clients, we have worked with over the years, the concern of “How Much Sugar Can I Eat” comes up the most. One of the big benefits of the If It Fits Your Macros diet, is sustainability. After all, what […]

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Refeed vs Cheat Meals

What Is A Refeed & How Can It Help IIFYM Fat Loss? I get over 150 emails every day at IIFYM.com and without a doubt, one of the most common question our clients ask me is ‘what is a refeed’? Refeeds are one of the fat loss strategies we use time and time again with our […]

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Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros

  You’ve just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth)  whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise decision as there are a […]

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