By Katie Welborn, Nutritional Therapy Practitioner
IIFYM, or “if it fits your macros,” is a nutrition approach that allows individuals to lose weight without restricting food choices.
Instead of the traditional calorie counting approach, the individual tracks their macronutrients (proteins, carbs, and fats) and aims for certain macro targets each day.
In this “all foods fit” approach, the individual can still enjoy their favorite foods that might have previously been off-limits when “dieting.”
The drawback to this approach is that some individuals will be tempted to fill their macros with candy, soda, fast food and alcohol. They may very well lose weight, but will likely also develop nutrient deficiencies.
IIFYM, and “counting macros“ is a popular approach amongst athletes and bodybuilders - and rightfully so. Tracking to make sure that you are providing your body with its optimal fuel sources can drastically improve your sports performance, and allow you to build muscle and strength.
When I first started counting macros, I felt so much freedom with the flexibility this type of approach afforded me. I could still include an occasional Reese‘s peanut butter cup, and still make progress towards my goals!
But the real eye-opener was when my macros coach encouraged me to include more fruits, vegetables, and healthy fats. I committed to eight weeks of five servings of fruits and vegetables each day - all different colors.
The results were astonishing - I felt better during those eight weeks than I had in my adult life. Not only did I accomplish my goal of increased sports performance and improved body composition, I also experienced improvements and several other health markers!
Fun fact: the processes in your body that help you run faster, jump higher and squat heavier require BOTH adequate energy (macros) and the necessary cofactors (micros). This ALSO applies to the processes in your body that regulate digestion, blood sugar, hormones, etc.
So here’s the takeaway… Yes, macros matter - but MICROnutrients matter too! We have to look deeper than just proteins/carbs/fats, and make sure that we are choosing whole food sources *most* of the time.
If you decide that tracking macros is the right approach for you, consider working with an experienced coach or practitioner through the process. Choose someone who will not only help you understand the science behind your macros, but someone who will also challenge you to use your macros as a tool to better overall health.