I consider the book a very good introduction to the world of flexible dieting. The macro book has completely changed how i treat and view iifym. The organization and detail put into this book make it easy to understand. Mar 31, 2015 the scientific principle surrounding calories in vs calories out is paramount to the success of flexible dieting, and therefore, the nutritional content of food becomes the golden information that adherents assess when selecting food options to incorporate into a flexible dieting plan234. The iifym diet plan teaches you how to lose weight, burn fat, build muscle and maintain a healthy lifestyle for the perfect physique. These topics are discussed in more detail in my guide to flexible dieting. Spray cookie sheet with pam and use a spoon to scoop dough into 56 cookies on cookie sheet.
Using flexible macronutrient targets for easier weight loss. The idea is to eat foods that fit within your unique macronutrient distribution range that is, a particular balance of carbohydrates, fat and protein, while simultaneously cutting calories to. Rather, this book is more about some of the psychological and behavioral aspects of dieting. Welcome to the most flexible, resultsgetting nutrition plan on the planet. Its about helping you understand what food is, how it impacts your health and how it can completely transform your body if structured correctly with the right dietary guidelines. The complete guide to help you achieve the best results of your life. Once you figure out the ratio of carbs, fats and proteins that you should be eating to achieve your goal, whether that be to lose fat, increase muscle, or maintain, you plan your meals to fit. With as little as 45 calories and up to 8g of protein per serving, we might. For those on a deadline magazine shoot, competition, etc. Flexible dieting has been proven to help athletes reach an. You will receive mobi, epub, and pdf formats of the book and periodic email updates for new information regarding flexible dieting. It gets you thinking of food as something not only to fuel your training but to enjoy as well. Mar 10, 2018 finally a recipe book for flexible dieters.
Recipes ranging from 50 calories to 600 calories, there is something for everyone. You can begin to enjoy breakfast again with this tasty macro friendly birthday cake donut recipe. As a fellow flexible dieter who has struggled through many times on poverty macros, i know what it feels like to miss the foods you love that were notso macro friendly. I also describe how to use the rapid fat loss approach to move into a more moderate, longerterm diet. Use features like bookmarks, note taking and highlighting while reading the flexible. While the majority of us involved in the health and fitness industry have a good grasp of what. Macrobased dieting has become a popular method of creating a balanced nutrition plan because its flexible, precise and once you get the hang of it, can be one of the least restrictive ways of eating because no foods are offlimits, as long as you can reasonably make them fit in your plan. The information provided in this book is designed to provide helpful information on the subjects discussed. Flexible dietingnutrition is an elastic method of eating that rids the use of the outdated structured meal plan you see in the fitness magazines. This guide aims to help you understand what flexible dieting is, how it. If you want to burn fat, build muscle, feel great, and do it all without having to be a slave to the kitchen, then this book is for you. Ill introduce you to the concepts of flexible versus rigid dieting, free meals, structured refeeds and even full, twoweek diet breaks. Sohee fit sohee fits the beginners guide to macros.
I am not a fitness expert or bodybuilding competitorim a regular person just like you. Download it once and read it on your kindle device, pc, phones or tablets. Use our free macro calculator and well send you the exact macronutrient requirements for your specific goals. Flexible dieting is also referred to as if it fits your macros iifym. The macro book the flexible dieting protocol 1 carbohydrates. We have put together the most complete guide to flexible dieting the scientificallybacked method that allows you to eat anything and achieve your goals. Learning about this type of dieting broke me out of binge eating and yoyo dieting after all of my bodybuilding competitions. What i didnt realize was how depressed i would feel after it was all over. Flexible dieting the best macro diet plan for weight loss. The term is thrown around a hell of a lot these days, yet 10 years ago, youd have been forgiven for thinking that flexible dieting meant eating a stick of celery whilst doing the splits.
See more ideas about flexible dieting, macros diet. The macrobiotic diet will take consistent effort, but its more flexible than it may seem. Recipes, carb cycling, calorie counting kindle edition by james, scott. What we know based care evidence the macros diet flexible. Someone tracking their macros is ascribing to an iifym diet, or if it fits your macros. One thing i see a lot now is utilizing intermittent fasting in a way that allows someone to have a full out binge. Importantly, the book provides guidelines for moving back to maintenance so that weight and fat will not be regained.
Everything i needed to know was in here and if i was confused on a subject a quick email with a question had it. We developed the iifym macro calculator to become the most comprehensive and easy to use weight loss calculator for people following the iifym diet and flexible dieting for fat loss with iifym. In this ebook you will find our flexible dieting method aka iifym that is changing hundreds of thousands of lives around the world. This product is for informational purposes only and the author does not. Flexible dieting, simply put, is the tracking of protein, carbohydrate and fat to change your body composition. The best diet is the one you can stick to so by figuring out an intermittent fasting protocol that fits your life perfectly, it will help support you reaching and keeping the results you desire. To avoid confusion, im going to keep this guide as simple as possible with clear information and minimum science.
How to create a macronutrient diet plan for personal. Common questions about macros and flexible dieting posted at 15. It is the most superior in my opinion to structure a nutritional protocol. You see, macros or macronutrients are described as protein, carbs and fat. It puts the control in the hands of the dieter, meaning there are no meal plans or food restrictions that need to be followed. The macro book our best seller is a total game changer. I had someone do my macros for me before and by following your specific calculations ive realized that ive been eating way too little food all this time. The macros diet, also referred to as if it fits your macros iifym and flexible dieting, entails tracking the macronutrients in the diet to achieve a desired body composition. There was no coaching on post competition diet and i rebounded horribly, gaining all the weight back within a few months. The dietary modifications found in this book are intended for healthy adults only. Heres a quick example of the compound effect in action taken from the book. Depending on your choices, you can start slow, moving from one level of intensity to the next. The flexible dieting lifestyle teaches you how to be successful. Apr 09, 2016 to keep it simple, counting macros, also known as flexible dieting, means to keep track of how many carbs, proteins, and fats you are eating in a day.
What is flexible dieting iifym flexible dieting is also referred to as if it fits your macros iifym. The flexible diet lifestyle has really worked for me and keeping me accountable of what foods im eating throughout the day. The macro book the flexible dieting protocol macrofitness. The concept of flexible dieting is a method of counting macros. There is a popular and often hated form of dieting called iifym if it fits your macros. The beginners guide to macros is the product of all the mistakes that ive made and lessons that ive learned so you dont have to i want you to experience the power of dietary freedom, of not even feeling like youre on a diet while youre losing fat, of being able to still live your life to the fullest. You are actually eating a macro diet right now, just not tracking it. This book contains proven steps you can take from flabby to fit by eating the foods you like. Okay so now youre definitely wondering what flexible dieting is all about. Guide to flexible dieting flexible dieting basics macros inc. For diagnosis or treatment of any medical problem, consult your own physician. The ultimate beginners guide flexible dieting, macro based dieting, for weight loss if it fits your macros. Flexible dieting or if it fits your macros iifym is an approach to eating that is guilt free and simple. See more ideas about flexible dieting, macros diet and macros.
These are the best books on macro dieting that you can find. Birthday cake donuts macro diet plan for fast weight loss. What youll find in this 30 page guide is a unique and fundamentally. Our iifym calorie calculator takes the guess work out of calculating macros for. And based on his experience, he has created the macro book the flexible dieting protocol. You decide your physique goal, whether it be building muscle or fat loss, and then figure out your total calorie expenditure youll need to drop, increase or maintain body weight based. Birthday cake donuts macro diet plan for fast weight. Whether you are looking for a lowcalorie replacement for something like peanut butter, a next level substitute for protein powder or want to crush a craving with cookies, waffles or muffins, cookie butter is for you. You can go for a meal with loved ones, or enjoy that treat that you crave, without worrying about going off track, as long as foods fit within your daily. The original iifym if it fits your macros the iifym macro diet. Are you sick of nutritional programs or diets that do not fit your lifestyle. Flexible dieting what is it and how do i get started. Flexible dieting is based on an approach of looking at food on a nutritional level rather than what society would have us believe is a healthy, or. The iifym calculator is the first diet calorie calculator of its kind.
Iifym book iifym flexible dieting bodybuilding guide. You have a daily calorie, macronutrient carbohydrate, protein, fat. The ultimate how to for flexible dieting mastery iifym guide. Another thing i like about it is that it contains recipes from different types of cuisines which makes you experiment with ingredients. Depending on weight training experience, a 100300kcal per day excess is ideal for aiming at a weight gain of 12lbs per month half this for females. The macro book is intended to educate you from the core basics of nutrition. The s imple g uide to f lexible d ieting disclaimer all material included in this book is intended to be of a general nature only, and is included for the sole purpose of providing general information. Flexible dieting is designed to fit around your lifestyle and preferences. Whether youre trying to cut, maintain, put on lean mass, or prep for a physique show, you will enjoy all these recipes. Shoot for 10% either side of each macro target for the day, 90% of the time as long as the other 10% of the time isnt total binge eating and youll be fine. Be prepared to redefine what lowcalorie or dieting means to you.
Common questions about macros and flexible dieting tony. The flexible dieters guide to intermittent fasting the. The macros diet takes calorie counting to the next level. Well customize the right ratio of carbs, fats, and proteins needed for you to successfully lose weight or build muscle. Turbocharge weight loss while still eating the foods you love. In a nutshell, flexible dieting aka iifym is a nutrition system that breaks down your entire diet into the three macro nutrients protein, fats, carbs. Iifym and flexible dieting, entails tracking the macronutrients in the diet. All material included in this book is intended to be of a general nature only, and is included for the sole purpose of providing general information. The new popular version of this style of diet is the if it fits your macros plan, also known as iifym for short. To add muscle, we need the opposite a calorie surplus in order to grow new muscle tissue and cells. The macros diet flexible dieting what we know the iifym diet allows individuals to eat any food they choose, as long as it fits within their macronutrient goals.
The macro book the flexible dieting protocol 1 free ebook download as pdf file. Use features like bookmarks, note taking and highlighting while reading meal planning for beginners. Sep 24, 2017 even though i am a flexible dieting coach, i wanted to explain what flexible dieting or iifym or if it fits your macros all the same thing means. Iifym calculator if it fits your macros calorie calculator. I have found this book a great source of information that will be useful no matter what diet i choose to follow. Nov 10, 2018 tools and tips to help you be successful with iifym if it fits your macros otherwise known as flexible dieting.
The ultimate guide to iifym if it fits your macros in this guide, we will delve into the ancient debate of clean vs. Tabs flexible dieting guide 6 of 52 the exercise commitment, but the nutrition discipline that i thrived on. Our greatest hits recipes will blow your mind, but never your macros or your goals. Macro diet explained flexible dieting or if it fits your. Why what you think about flexible dieting iifym is wrong. See more ideas about macros diet, diet and flexible dieting.
All of these are strategies to help you, in the long run, stay on your diet and. How to count macros and make meals the essential guide. Then, you portion that amount out into the protein, carbohydrate, and fat amounts you need to consume each day. What my meals have looked like in the last few weeks fasted morning cardio with coffee. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. The iifym macro calculator is the first macro calculator of its kind. You decide your physique goal, whether it be building muscle or fat loss, and then figure out your total calorie expenditure youll need to. We developed the iifym macronutrients calculator to be the most comprehensive and easy to use weight loss calculation tool for people following the iifym diet flexible dieting for iifym fat loss. Oct 26, 2016 if youve never heard the term if it fits your macros, iifym, macros or flexible dieting this video will give you the basics and a bigger understanding of this dieting lifestyle. You get to be flexible with your eating times, your food choices, and your daily caloric intake depending on your training schedule. Flexible dieting lifestyles greatest hits ebook is here.