"The idea of If It Fits Your Macronutrients is that weight loss, gain, and maintenance are all possible while eating a variety of foods that you actually enjoy and your body responds well to while staying within your calorie goal and specifically a target number of grams per day each of carbohydrates (including fiber), proteins, and fats." (IIFYM Facebook Page)
SO what does that mean in simpler terms? Basically, I work with a trainer and coach who has given me a specific number of Carbs, Fats, and Proteins that I need to eat each day that correspons with my "exchange" meal plan set by my dietician. The number of "macros" I need each day is based on my calories needed. Then I look at what foods I want to eat each day and fill in the corresponding macros until I fill them up. For example, NOT USING MY NUMBERS, someone may need 200g of Carbs, 60 grams of fat, and 110 grams of protein. Each day they can eat whatever they want in order to meet those needs. I calculate bu looking at the nutrition facts on the package (based on grams or measurements) and make my meals based on that. Now like I said... I can fill in my "macros" with WHATEVER foods I wish! This means I can eat nutrient dense foods along with foods I used to consider "unhealthy" or foods society has deemed as "not healthy" when really they are just fine because my body needs the macros whether from a salad or candy!
"While for health reasons it is ALWAYS best to stick to a basic plan of more simple and whole foods (vegetables, fruits, a variety of protein sources, high-fiber and low-GI carbs, and healthy fats), the beauty of IIFYM is that you can incorporate typically “off-limits” foods into your diet as long as they fit into your macro and calorie goals and are IN MODERATION. Yes! That means you CAN eat chocolate, Pop-Tarts, soda, cake, peanut butter, and chips (but key word- moderation!)… and still lose weight! It is recommended that roughly 80-90% of your foods are whole and “healthier” foods, like I mentioned, which will ensure that you are providing your body with proper nutrients. However, the remaining percentage (-ish) can be whatever you can dream and cook up. No food should be considered inherently bad or wrong or elicit feelings of guilt! That is an important IIFYM principle! 'Bad' foods are alright when indulged in occasionally and when kept within one's macro goals- you can STILL hit your goals with these foods included!" (IIFYM Facebook)
Like many people with Anorexia, I fell victim to society and gave into the myth of only eating "clean foods" and heavily restricting my diet. What IIFYM is teaching me is that there are no "off limit" foods and that just because I "eat healthy" doesn't mean I will lose weight and that eating the foods society has told me for so long are "bad for me" because they are sugary, fatty, processed, whatever...I will not get fat.
Now this "diet" may seem like "normal eating" to most... which it is, I suppose... but the difference is that it is a tool and measuring system to better portioning control and truly understanding what I am putting in my body. For so long I had no idea about portions.. then I gave into "clean eating" which ultimately led to my eating disorder.. Now by measuring and weighing my foods I understand what real portions of foods are, implement fear and "un-clean" foods as I wish, and eat healthy and nutrient dense foods too. It is certainly not perfect and some of you may think "weighing foods... sounds still eating disorder to me"... well I can agree on some level! BUT for now this system is teaching me important lessons about food and balance with eating and helping me reintroduce foods I have said no to for the past 3 years!
Anyway that's my quick say on IIFYM... you will notice that under my recipes I give the "macros". This is what I use when I have the food and plug it in to my days worth of food.
Honestly, everybody chooses a different way to eat and there is no "normal" eating habit anymore! So do not criticize anybody for how they choose to eat... EVER! Doing so only leads to problems! Choose to and how you eat based on your opinions and caloric needs! What you need is different from others and don't compare! :)
~Erin