IIFYM stands for If It Fits Your Macros, and this diet is focused on a basic, supposedly ideal ratio of protein to carbohydrates to fats.
First, participants are to calculate their daily calorie needs using a basic equation based on body weight and activity level (found online), then divide their calorie allocation so that 40% comes from carbohydrates, 40% from protein, and 20% from fat. This breakdown is thought to build muscle and support optimal health while burning fat and maintaining energy throughout the day. This diet is believed to be more effective than approaches that rule out any specific foods since it’s more flexible and based on large nutrient groups rather than specific permitted and forbidden foods. There are no foods completely off-limits on this diet, but it’s always recommended to eat as many whole, unprocessed foods as possible.
Foods to include:
Vegetables
Fruits
Whole grains
Meat
Poultry
Fish
Eggs
Beans
Dairy
Nuts and seeds
Healthy oils
Foods to avoid:
Sugar
Processed foods
Refined grains
Trans fats
Pros:
Can be a lifestyle rather than a diet
Wide range of nutrients and flavors
Less restrictive than many diets
Cons:
Some may require stricter guidelines to see results
Might not work for those with allergies
May lead to heart disease
Encourages calorie counting, which is ineffective for some people.
Sources: