Pros & Cons of IIFYM (Macronutrient counting)- from a Future RDN's Point of View
Hey guys! So, it's been a hot topic lately- IIFYM "If It Fits Your Macros", most people have no idea what this means. I have positive and negative thoughts on it- but it's not the worst way to live. It's actually very easy and a great way to be mindful of your eating habits.
*It's important to use a Registered Dietitian or health professional when evaluating what is right for your body!*
We will start with- What are Macronutrients?
Macronutrients are Carbohydrates, Fats and Protein.
Carbohydrates have 4 calories per gram- they are NEEDED in the everyday diet. People are often afraid of carbs because "they'll make you fat" FALSE. If you are eating the right amount, getting them from the right sources and being mindful- they will NOT make you fat. Carbohydrates are Energy! They are good for the body and the soul, trust me.
Protein has 4 calories per gram- they are also very important in the everyday diet. Protein helps the body to recover, build muscle, and give energy. Amino Acids are the building blocks of protein, there are essential and non-essential amino acids- which we need all of them, non essential amino acids are made in the body, which essential are ones that need to be found elsewhere from food or supplements.
Fats have 9 calories per gram. This is another nutrient that people are afraid of eating. Eating fat will NOT make you fat, if it's eaten properly. The amount consumed, what it is consumed from and how much your body needs are all factors of fat. Good sources of fat would be Avocado (about 3 small slices), nuts (a handful) and oils such as olive oil.
So, now that you have the basics- here are my pros and cons of Macronutrient counting.
Con: It becomes obsessive.
-You track your food, you measure every single ounce or gram and it consumes your life. You worry so much about hitting the number you have been given- and it also becomes obsessive on the scale. As someone who has suffered from an eating disorder, has always tracked her food and was a competitor- it gets so exhausting. Be mindful of what you're eating, don't over eat and you'll be fine!
Pro: You're mindful of how much you eat
- Sure you're driving yourself crazy with measurements- but when you put the food into my fitness pal, or any tracking device- you will more than likely think twice! You will either eat half of a serving, or you won't eat it at all! I have done this so many times! It really does help in that aspect.
Pro: You can eat more nutrient Dense Foods
-If you look at vegetables- they are mostly very low in carbohydrates. You can fit more of them into your day! Even rice & sweet potatoes- they have so many vitamins and minerals! Put them into your food tracker and look at all the vitamins they have! The nutrient dense food will also keep you fuller longer! :)
Con: You're missing out on vitamins & minerals
- By eating the foods that just "Fit your macros", you're missing so many key nutrients. A lot of people tend to miss out on fiber, vitamin A, vitamin C, B-12 and so many more! These can lead to a lot of problems down the road, some also notice dry skin and hair, constipation and sluggish behaviors. If you do track your macronutrients- pay attention to your vitamin and mineral intakes.
Pro: You have Balance
-This is SO important. Finding a healthy balance of foods is healthy for everyday life. If you track your macros- you can eat the nutrient dense foods throughout the day and if you have a party that night- you won't have to worry because you know you have calculated everything correctly throughout the day. You don't have to stress about eating one unhealthy meal or drinking a beverage that you'll regret later. (Don't regret it- get back on track the next day)
*It's important to use a Registered Dietitian or health professional when evaluating what is right for your body!*
We will start with- What are Macronutrients?
Macronutrients are Carbohydrates, Fats and Protein.
Protein has 4 calories per gram- they are also very important in the everyday diet. Protein helps the body to recover, build muscle, and give energy. Amino Acids are the building blocks of protein, there are essential and non-essential amino acids- which we need all of them, non essential amino acids are made in the body, which essential are ones that need to be found elsewhere from food or supplements.
Fats have 9 calories per gram. This is another nutrient that people are afraid of eating. Eating fat will NOT make you fat, if it's eaten properly. The amount consumed, what it is consumed from and how much your body needs are all factors of fat. Good sources of fat would be Avocado (about 3 small slices), nuts (a handful) and oils such as olive oil.
So, now that you have the basics- here are my pros and cons of Macronutrient counting.
Con: It becomes obsessive.
-You track your food, you measure every single ounce or gram and it consumes your life. You worry so much about hitting the number you have been given- and it also becomes obsessive on the scale. As someone who has suffered from an eating disorder, has always tracked her food and was a competitor- it gets so exhausting. Be mindful of what you're eating, don't over eat and you'll be fine!
Pro: You're mindful of how much you eat
- Sure you're driving yourself crazy with measurements- but when you put the food into my fitness pal, or any tracking device- you will more than likely think twice! You will either eat half of a serving, or you won't eat it at all! I have done this so many times! It really does help in that aspect.
Con: You eat food that is not Nutrient Dense
- You think to yourself "oh! This doughnut fits in my macros!" or "I can eat 25 oreos and it fits into my day!" No. Just No. These foods will not keep you full and give you no nutritional value. I'm not saying that you cannot eat these things from time to time (BALANCE) but, just because they fit into your numbers- doesn't mean they're good for your health and changing your body (if that's your goal)Pro: You can eat more nutrient Dense Foods
-If you look at vegetables- they are mostly very low in carbohydrates. You can fit more of them into your day! Even rice & sweet potatoes- they have so many vitamins and minerals! Put them into your food tracker and look at all the vitamins they have! The nutrient dense food will also keep you fuller longer! :)
Con: You're missing out on vitamins & minerals
- By eating the foods that just "Fit your macros", you're missing so many key nutrients. A lot of people tend to miss out on fiber, vitamin A, vitamin C, B-12 and so many more! These can lead to a lot of problems down the road, some also notice dry skin and hair, constipation and sluggish behaviors. If you do track your macronutrients- pay attention to your vitamin and mineral intakes.
Pro: You have Balance
-This is SO important. Finding a healthy balance of foods is healthy for everyday life. If you track your macros- you can eat the nutrient dense foods throughout the day and if you have a party that night- you won't have to worry because you know you have calculated everything correctly throughout the day. You don't have to stress about eating one unhealthy meal or drinking a beverage that you'll regret later. (Don't regret it- get back on track the next day)
I don't have a preference, if tracking your macronutrients works for you then do it! Just be mindful of what you're fueling your body with because it is true when they say "You are what you eat". I moderately track mine- but I focus a lot of eating healthy foods and making sure my body is getting the proper nutrients. I definitely find myself becoming obsessive over it, so I then just back off for a bit to re-evaluate my goals.
*PLEASE, do not just grab someone who has had success online- please use a Registered Dietitian or health professional to evaluate what you should be eating daily for YOUR body.
xox
