Even If It Fits Your Macros, Does It Fit You?

I’m going to do a short series of write ups that systematically explore all aspects of fad diets doing the rounds promising people quicker easier paths to their ideal bodies. I’ll explore the claims of each and at the end throw up a list of pros and cons. Moving forward, I’ll explore Ketogenic diets, alkaline diets, juice cleanses and detox diets, Intermittent Fasting, Calories In vs Calories Out, and perhaps a few others. First off the list I want to explore IIFYM which seems harmless, and possibly is based on science at a superficial level. 

IIFYM (If It Fits Your Macros)

What is it/Principle?

Diet that allows an individual to eat whatever they want, whenever they want, with the only caveat of ensuring the total amount of Carbohydrates, Proteins, and Fats (plus alcohol and fibre) in their diet are met as per their daily requirement. Often called “Flexible Dieting”, it does not insist upon or eliminate any type of food at all. Calorie counting is not considered as a parameter.

Claims

1. Depending on a person’s activity level, as long as the macronutrient levels are met, weight loss/gain will happen regardless of type of food being consumed. 

2. While exercise is encouraged it is not a mandatory requirement. 

3. Eating “clean” has no intrinsic benefit. On the contrary it is taken as a negative.

How does it work?

IIFYM requires an individual to calculate their TDEE and either add or subtract 15-20% depending upon their weight goals. It then requires an individual to split the total in a given ration between Carbohydrates, Proteins, and Fats. An individual must track the macronutrient split of all their daily food consumption and ensure they reach these goals. While it shuns calorie counting, it essentially does the same but with the facade of “macro counting” instead.  

Pros

1. Keeps an individual happier by allowing for “junk foods” in daily life.

2. Insists on individuals meeting their Protein goals which can be traditionally difficult for many.

3. Educates individuals on the composition of their daily foods.

4. Encourages fibre intake.

5. Delivers results if done correctly.

Cons

1. Does not consider micronutrients to be a parameter.

2. No differentiation between different types of carbohydrates.

3. No differentiation between different types of fats.

4. No comments on water consumption.

5. No guidance on timing of nutrition.

6. No consideration on pre-existing health conditions.

7. Has a learning curve to overcome at the start.

8. Requires constant vigilance on food intake..