Best Diets to Lose Weight and Gain Weight by Hamza Anwar


How many times have you heard that the only way to get lean is by eating boring and bland food day in and day out? If that was the case, I'd have quit my fitness journey a long time ago, but don't worry I have good news for all of you.

Studies have actually shown that the net caloric balance is what dictates if someone gains or loses weight rather than the food choices one makes. Food choices are important, but to an extent. There is no such thing as a clean food and a dirty food, more so there are nutritionally dense foods and less nutritionally dense food. IIFYM also known as 'If it fits your macros' basically is where someone looks at food like numbers.

Every food has a set amount of protein, fats and carbohydrates. So, when a person eats that food they log that food into a journal such as myfitnesspal and subtract it from their daily macronutrient targets. You can roughly calculate your daily calories by using a calorie calculator online. Once you have a rough estimate of how many calories you need to maintain your weight, you can eat slightly above or below that depending on what your goals are. For protein, I reccomend 0.85 to 1 gram of protein per pound of bodyweight regardless of whether you're cutting or bulking. When it comes to carbohydrates and fats, it's honestly an individual thing. What I would reccomend is subtract the total protein calories from your daily allowance and then figure out whether you like to eat more fat or carbohydrate rich foods.

For me personally I like to have a higher carbohydrate and lower fat diet because it tends to be more beneficial for workout and athletic performance, but this is not a set rule. Lastly, make sure to hit your reccomended daily allowances for vitamins and minerals. A good way to make sure you are is by using a multivitamin.

In conclusion, IIFYM is not a magic diet by any means, but rather a tool and lifestyle friendly way of achieving your fitness goals without having to sacrifice your social life and relationship with food. The best diet is one that is healthy and sustainable.

 

1) https://www.ncbi.nlm.nih.gov/m/pubmed/22150425/

 

2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374835/

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