Transcript "Nutrition: How to Eat to Lose Weight (or Maintain a Healthy Weight

"Nutrition: How to Eat to Lose Weight
(or Maintain a Healthy Weight) with No
Deprivation"
An introduction to using macros, IIFYM
Outline
• Basics
– What is IIFYM? Why does it work better than other
diets? Is it sustainable for real-life?
– What are Macros?
• Personalized Approach
– What are your goals/body type?
– How to calculate your own macros
• Tools
– MyFitnessPal
• Tips & Tricks from Fitness Professionals
– Fun Foods – Great Macro ‘Finds’
– Tricks to Stay on Track
– Helpful Instagrams/Facebook Pages/Websites
Goals for “Diet”
• Reach a healthy weight and MAINTAIN it
• Use a sustainable approach
– Versus various Fads, or even a healthy approach
that may be drastic for you
• Doesn’t interfere with life – i.e. outings with
friends, vacations, etc…
• Doesn’t feel like a diet
What is IIFYM?
• IIFYM stands for If It Fits Your Macros
• Flexible approach to food. Not restrictive. No
deprivation.
– No right or wrong foods. All foods can work.
• Personalized for You
– Adapted to fit your personal goals: weight loss,
improve fitness, gain muscle, etc
• Requires a little effort to track food intake
– About 5minutes a day
– Gets easier over time
IIFYM Cont’d
In a nutshell, Flexible Dieting IIFYM can be summed up in three steps:
• Step 1: Calculate your TDEE (total daily energy expenditure) based
on your current weight and exercise.
• Step 2: Calculate your macros in ratios that help you reach your
desired goal.
• Step 3: Track your food intake and try to meet your TDEE and macro
limits each day.
Counting Macros
There are three main macros: Protein, Fat, and Carbohydrate. One
gram of each macro has a calorie value.
• 1 Gram of Protein = 4 Calories
• 1 Gram of Carbohydrate = 4 Calories
• 1 Gram of Fat = 9 Calories
Why does it work better than other diets?
• Rather than typical calorie counting (e.g. Eating 2000 cals a
day), Flexible Dieters track macronutrients (e.g. Eating 150g
Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which
more effectively influences body composition rather than
just weight loss or gain.
• Flexible Dieting follows the belief that there are no
miracle weight loss foods. No good or bad foods, just
macro ratios.
• Research shows that a more flexible approach leads to less
anxiety, and more successful weight management.
• By allowing yourself flexibility you can join in on meals
with families and friends, so long as you keep track of
what you’re eating.
Is it Sustainable?
Why Count Macros vs. Calories
• If we only count calories instead of paying
attention to macros (proteins, carbs and fats),
our bodies may not be receiving enough of
the proper nutrients to achieve our goals.
– Not having enough fats could negatively impact
hormones,
– not enough protein can lead to muscle loss
– too little carbs can cause low energy.
Example
What are Macros?
• Proteins:
• 4kcal per gram
– Lean Red Meat
– Whole Eggs
– Egg Whites
– Poultry
– Fatty Fish
• Carbs:
• 4kcal per gram
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–
–
–
–
–
–
–
–
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Whole Grains
Brown Rice
White Rice
Potato
Sweet Potato
Quinoa
Squashes
Green Veggies
Berries
Apples
What are Macros?
• Fats
• 9kcal per gram
–
–
–
–
–
–
–
–
–
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Coconut Oil
Whole Eggs
Avocado
Cashews
Almonds
Walnuts
Nut Butters
Flax Oil
Olive Oil
Pumpkin Seeds
80/20 Rule
• Remember that food is more than a mere
source of protein, carbohydrate, and fat–it’s
also our source of
vital micronutrients (vitamins and
minerals) that support our body’s many
physiological functions.
• A major problem with candy and other sugary
treats, overly processed foods, fast food, and
so forth is they’re deficient in micronutrients. A
major benefit of eating “clean” is it provides
your body with an abundance of
micronutrients.
• Get at least 80% of your daily calories from
healthy (micronutrient-dense) foods that you
actually like.
• FIBER GOALS: these are critical to making sure
you stay in the 80/20 rule. If your fiber
minimum is 25-35g per day from whole foods
(fiber one and quest bars are synthetic fiber)
you are likely to maintain the 80/20 rule.
Avoid Binging
• One of the biggest problems
people run into when dieting is
they get to a point where they
just can’t stomach chicken and
steamed veggies anymore, and
one taste of something savory
leads to an all-out binge.
• To Avoid this: eat healthy foods
that you like every day.
• For instance, if you would rather
have a steak than chicken, work it
into your meal plan . If you really
would like some pasta, adjust
your carbs for the day to allow for
it. If some Greek yogurt with fruit
and nuts would really hit the spot,
cut calories from a later meal to
fit it in.
Personalized Approach:
How to calculate your own
macros
• https://corifit.com/macro-calculator/
• https://healthyeater.com/flexible-dietingcalculator
• https://www.getmymacros.com/
• https://www.avatarnutrition.com/
– $10/month, but great material and great way to
get started even if you just do 1 month
Personalized Approach
What are your goals/activity level?
Tools
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Food Scale
Measuring Cups
Meal Prep
MyFitnessPal
• Using a food scale is not crazy or obsessive but an easy and accurate way to measure
a serving size.
• Try not to just “eyeball” your serving sizes— they can be SO far off from the actual
measurement. I know my “eyeball” version of one tablespoon of peanut
butter would be much more generous than what an actual tablespoon is (more like a
shovel-sized serving!).
• You could potentially be overeating by a few hundred calories each day if you don’t
measure accurately.
MyFitnessPal
• http://www.myfitnesspal.com/
MyFitnessPal Limitations
• What to do:
– Don’t enter
exercise
– Get as close
as you can
to the
macro
amounts
with the %’s
My Macros Plus App
• Best Macro app in my opinion –
– Will calculate your macros
– 2.99 (no subscription fee)
– Can set your own macros (unlike MFP)
– It will countdown how many you have left for the
day at the top of the screen
– Calculates calories based on the actual macros
(not what the packaging says) – difference from
mfp.
Pictures from the app
• http://getmymacros.com/index.html#features
Tips & Tricks from Fitness Professionals
• Plan out your
meals
• Plan for
indulgences
• http://heidipo
well.net/1112
7/eating-withmacros-a-dayin-the-life/
Macro-Friendly Meals
• Find meals you enjoy
that you can adapt to
different macroamounts (especially
for the evening!)
• SAVE macros for
when you tend to be
most hungry.
• Eat when you are
hungry
Restaurants
• Check out Menus and Nutrition before you go
out to eat
– http://www.chick-fil-a.com/Food/Meal
Parties
• Do your best to estimate portions/sizes
• Take an item that you know the macros for
Fun Foods – Great Macro ‘Finds’
Tricks to Stay on Track
• Keep Vegetables Available
• You won’t hit your macros exactly everyday
• If you go OVER, there are 2 things you can do:
– Divide your surplus by 4/5 and go that much
under your macros the next 4/5 days
• i.e. If your carbs are supposed to be 200grams and you
have 600grams one evening, then subtract 80grams
from the next 5 days (so your goal is 120grams), then
return back to 200 once you’ve completed the 5 days
– Just enjoy the surplus and jump back into your
regular macros the next day 
Helpful Instagrams/Facebook
Pages/Websites
• IG
– @paulrevelia
– @cori_fit
– @adofitnessmealprep
– #jessiesgirlseats
– @themacroexperiment
– @biolayne
• Facebook
– IIFYM Official
• http://heidipowell.net/10990/
macro-tracking-questionsanswered/
• https://www.youtube.com/use
r/fltallpaul
• https://www.biolayne.com/
• http://www.bodybuilding.com
/content/macro-math-3-keysto-dialing-in-your-macroratios.html
• http://www.iifym.com/
Sources
• https://healthyeater.com/flexible-dieting
• https://healthyeater.com/how-to-calculate-yourmacros
• http://www.fitnessrxwomen.com/life-health/healthymind/everyday-fitness-wisdom/the-diet-that-canchange-your-life/
• http://www.fitnessrxwomen.com/training/perfectform-with-jessie-h/i-calculated-my-macros-now-what/
• http://www.muscleforlife.com/what-is-if-it-fits-yourmacros-and-does-it-work/
• http://heidipowell.net/10990/macro-trackingquestions-answered/