As a flexible diet is changing the world
Food / / December 19, 2019
In a guest article for Layfhakera Artyom BrazgovskyCertified fitness trainer of the Czech Federation of fitness and bodybuilding, talks about the benefits of a flexible diet, or IIFYM. With this approach to diet, you can lose weight without excluding sweet, flour and alcohol from your diet.
Everyone knows that to lose weight - it's hard. Required components of success: avoiding alcohol, sweet, fatty, salty, starchy foods. Workout 4-5 times a week. Do you want to lose weight - do cardio.
If you add up all of this, it turns out that fitness body - for people with an iron patience, self-control and self-control.
I believe that this is only one side of the coin, and talk about a different approach. It turns out that you can eat sweets, drink beer, do cardio, and look like a fitness model. This article contains links to both studies and photographs of real people from Instagram, which use the principle of flexible diets.
What is a flexible diet?
In English, this approach lies behind the acronym IIFYM - If It Fits Your Macros. User task - not to choose products based on the approach "the right food - unhealthy diet," and to gain a certain amount of calories, protein, fat and carbohydrates per day.
At first it seems that approach implies the opportunity to eat a fast food and lose weight, but it is not. With a little practice, you realize that two hamburgers from "McDonald's" will exceed your rate of fat on this day, and to reduce the balance will be very difficult.
All this can be worked around, but an article about something else.
Flexible diet allows you to reject the approach of "proper nutrition" does not think in terms of healthy and unhealthy foods, and eat as you like, and achieve their goals. When flexible diet can lose weight, gain muscle or maintain body weight.
The biggest disadvantage - is the need to control. Calorie control and ratio BZHU approach does not work.
The mechanism of flexible diets
The approach is based on the energy balance. You get more macronutrients than you need (calorie surplus), - you accumulate mass. You get less of macronutrients than you need - you lose weight.
Expenses consist of two indicators: the basal metabolic rate and daily activity. Basal metabolism - the amount of energy you spend on the internal organs and heat transfer. This digestion, breathing, heart and brain. This is the amount of energy that you spend, if you are bound and put in bed for 24 hours.
Day activity at all different. Some sit in the office, while others cut down trees in red shirts. So we all spend a different amount of energy. But it is a measurable quantity that you can control.
Controlling calories and macronutrients - the basic principle
IIFYM allows you to live, eat and lose weight. As soon as we begin to think, "Yeah, it's 150 calories" - instead of: "This is the wrong food" - life becomes easier. Here are a few well-known "truths" and their analysis.
- Diet - avoiding alcohol. Alcohol interferes with weight loss. Or press, or beer. Familiar? You wonder why? Alcohol has special properties leading to a set of body fat? Not. The reason is simple: a surplus of calories. A glass of dark beer Bernard - it is 250 kcal. Few? Add a packet of nachos - another 300 calories. Total 550. The average office employee male spends 2000 kcal per day. So 550 calories - about 25% of the diet. But the one who drinks beer in the evening, does not give up breakfast, lunch and dinner. Wham! Surplus calories - a beer belly. Change approach. We consider the calories of beer and nachos, do so to avoid the daily caloric surplus. Result - beer has no effect on the growth of subcutaneous fat.
- Diet - it's hard. It is very hard, as always hungry. You have already given up the idea that food should be tasty? Do not rush. Slimming necessarily have a chicken breast (only on the grill!) And broccoli. Normal diet ( "proper nutrition") makes you give up fatty and sweet for one reason. This surplus of calories. Fat - a key component of taste. And it's a very high-calorie: 1 gram of fat contains 9 calories. Carbohydrates, including table sugar - is at least 30% of the diet of the average person. As soon as you remove the fat and carbohydrates (flour and sweet), you automatically reduce your calorie your diet by 30-50%. This is enough to lose weight. But if you already count calories, why do all the same? Eat what you like.
- Normal diet prevents communication with friends. "Kate, come tomorrow at the cafe!" - "I can not, I'm on a diet." "Vova, let's go to the bar with the boys!" - "I can not, I'm getting ready for the beach." But if you count calories and keep in mind that ate away from home (at least approximately), you become a good friend again.
Too good to be true?
The way it is. Flexible diet does not require your soul, but will have to work. Count calories. Learn how much protein, fat and carbohydrates you need. Find your frame surplus and a caloric deficit. Get rid of the psychological limitations: you would not believe how many people count calories and are afraid to eat dairy products for weight loss.
It's work, but it pays off. Here are a few photos for example.
Alberto Nunez (Alberto Nuñez), known in narrow circles of personality.
Took 15 year but I'm finally getting better at gaining than dieting. Come May when its time to potentially prep I'm going to have a hard time pulling that trigger. # 3dmusclejourney # team3dmj # 3dmj #dedication #desire #discipline
A post shared by Alberto Nuñez (@ nunez3dmj) on
He loves and knows how to have a cookie.
Sammie wars. #creamnation
A post shared by Alberto Nuñez (@ nunez3dmj) on
Nick Cheadle (Nick Cheadle), left, eats some food from fast food. Read the description: after this was also a donut. Horror!
TAG YOUR SQUAD 🙌 #TeamON - #ThrowbackThursday 👉 teriyaki chicken bowls in Vegas with @shaunstafford & @joepitt_ during the Olympia Expo last year. Not the most adventurous meal considering the options in the area & the brutal workout we put ourselves through but they went down a treat & meant there was still plenty of room for a doughnut. - There's no reason to deprive yourself or get overly anxious when eating out - so long as you're doing your best to account for what you're eating & fit it into your daily macros / requirements you should feel free to eat what you like so long as you're making appropriate decisions throughout the rest of the day. - On a different day we might have taken down a slice of pizza & a banana sundae, but a huge Team ON breakfast meant it was a little hard to fit on this occasion. Track your macros, eat with your health in mind & enjoy the food you eat ✌️ - Do not forget to check out the chest & back workout we uploaded. Search 'Nick Cheadle Fitness' on YouTube to find it. - Click the link in my bio for more information on how to fit your favourite foods & meals into your plan without jeopardizing your gains 👉 @nickcheadlefitness - #TeamNCF @optimumnutrition @ optimumnutrition.au
A post shared by Nick Cheadle (@nickcheadlefitness) on
Examples of such mass.
Key features and advantages of flexible diets
- Get as many calories as you need for your purposes. There is a formula to calculate the mass, as if the article will be interesting to readers Layfhakera, I'll do another one - with its practical recommendations.
- Keep track of the amount of protein in the diet - this is the most important parameter. Ordinary person sufficiently 1.2g per 1 kg of weight during training - 1.5 g per 1 kg body weight, With enhanced drying - 2 g.
- You can change the amount of fats and carbohydrates in the diet. Diets high in fat do not work worse than a diet low. Here there are many references to study on. Despite the apparent "small amounts of carbohydrates leads to faster weight loss," I would not greatly reduce their number. The dramatic decline in the amount of carbohydrates always leads to a decrease in athletic performance.
- A flexible approach to a diet in which there is no failure of the various products may be more effective for weight loss than a diet in which food choices is limited. This has interesting study in the International Journal of Eating Disorders.
- You can start from the site www.iifym.com, where there is calculator for calculating the calories and BZHU ratio.
What to do if ...
Flexible approach to diet and counting calories is fraught with its disadvantages. What if pereel? What if it is necessary to have at corporate? What if macronutrients do not match today? Is it possible to eat at night?
As soon as you start to use the approach in practice will have questions.
These questions are too much for a single article, so we will do so if you're interested, write in the comments. And I will write another article.