How Do I Exchange My Macros?

For those who want to eat more of a certain macronutrient in lieu of another. For instance, a person with diabetes who prefers to eat fewer carbs than allotted and wants to increase their protein and/or fat intake. This is how you exchange your macronutrients. Protein and carbs are a 1:1 ratio with both equaling 4 […]

Meal Prep: The ‘Why’ And ‘How To’

Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, […]

You Can Eat It… If It Fits Your Macros

First, a quick history of If It Fits Your Macros. For those of you who don’t know already (which is more people than you may think, so you’re not alone if you don’t!) IIFYM is an acronym for “If It Fits Your Macros”. Back in the day, bodybuilders used to eat canned tuna, egg whites, […]

Does Every Flexible Diet Plan Have A Moderate to High Carbohydrate Intake?

We get pigeon-holed as carb-zealots that denote other ways of eating. When it’s the correct scenario we prefer to provide our clients and readers with moderate carbs in their diet plan. This doesn’t mean that we are averse to eating a little more fat or protein in lieu of carbs. We understand that preference and […]

Should I subtract fiber from carbs?

When it comes to IIFYM and fiber, there is no additional math. With IIFYM and weight loss, we base everything off of the gross amount of carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat, which is why there’s no reason to subtract fiber from carbs. So, when […]

What do I do if I hit my macros but have left over calories?

I founded IIFYM.com in 2011 specifically to show people a new way of weight loss. Not just a weight loss diet but a fat burning program that is centered around rapid fat loss while eating the foods you love. First with the introduction of our macronutrient calculator and then a few years later when we […]

Why does the Flexible Dieting macro calculator tell me to eat so many calories?

The numbers that the IIFYM macro calculator spits out are based on the numbers you input for your body and energy levels. Most people think these numbers are high for one of two reasons: 1. They really have no idea of how many calories they consume daily because they have never accurately tracked their calories or […]

Is it true that vegetables are a “free food” and don’t need to be tracked?

Do I count vegetables in my macros or are they free calories? Out of the 200 emails, we get every day, this question is asked probably 5 times. Having helped over 25k clients per year lose weight with our macro diet plan, I can’t even count the number of times this fat burning question comes up. […]

IIFYM Diet vs Paleo Diet – Why Not Both?

IIFYM Vs. Paleo Diet – Why Not Both? If you’re in the health and fitness industry, chances are, you’ve heard of the Paleo diet before. If not Paleo diet, perhaps the ‘Caveman’ diet rings a bell. Call it what you want, this is currently one of the hottest diets (fad diet?) of today’s times and […]

Do I have to eat every few hours if I want to burn fat?

Meal timing is far less relevant that most people are aware of. This is not to say that it should be neglected. However, unless you are training for a bodybuilding show that requires ultra-low levels of body fat or a competitive athlete, stressing about eating every few hours is hardly part of a successful fat […]