Understanding Macro-Based Diets Part 1: Macros, Maintenance, Health & Fitness
IFYM (If It Fits Your Macros) and CICO (Calories In, Calories Out) has become increasingly popular as a way to help guide diets, not just for weight loss, but in general health. Macros refer to carbs, fats, and proteins - the three nutrients a body needs to survive. Tracking macros can help figure out what kinds foods and ratio of foods work best for individuals, whether they are trying to lose or gain weight, or just want to eat more balanced.
Plateau?
It’s natural to see diminishing returns as you advance in fitness because the closer you get to your genetic limit, the harder and longer it takes to make progress. Most times when people complain about plateauing, what they’re really complaining about is not seeing the results they want fast enough. Properly managing expectations and accurately tracking your progress is key.
Clean Eating And IIFYM/CICO Are Actually The Same Thing
Clean Eating is a type of diet where you can eat as much as you want as long as the foods are “clean.” If It Fits Your Macros (IIFYM) is a diet where the specific foods don’t matter as long as you’re meeting certain calorie and macronutrient numbers. Both of these approaches are incomplete or unsustainable over the long term. Clean eating needs to be more flexible in the types of food that people eat either because for ease or enjoyment, and IIFYM has to include a wide variety of foods to ensure proper fiber and micronutrients.
The Worst Client In The World
There’s one big, important lesson you can learn from my worst client.
The Best Way To Get Fitness Results? Write It Down.
Most people don't bother tracking their workouts or diet very closely, and just do their best at any given time. However, tracking doesn't just record what we do - it gives us real data on how to act in the future, and has a tendency to improve our results across the board.