What Happens to Your Body if You Try the Flexible Diet (IIFYM) for 30 Days?

See it for yourself.

Do you know what happens to your body if you try the flexible diet for 30 days? It is also known as the IFFYM, or if it fits your macros diet. Check it out below.

This attempt was made by the buff dudes. The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.

They both decided to go on the flexible diet for 30 days and see the results to later share with people.

Source: Natalie Hawthorne on Pexels

What is The Flexible Diet (IFFYM)?

The flexible diet, also known as “If It Fits Your Macros” (IIFYM), is an approach to nutrition that focuses on tracking macronutrients (protein, carbohydrates, and fats) to meet specific dietary goals while allowing flexibility in food choices. The core principle of the flexible diet is that as long as you hit your macronutrient targets, you can incorporate a wide variety of foods into your diet, including those typically considered less healthy or “unconventional” for traditional diets.

In the flexible diet, the emphasis is placed on macronutrient composition rather than specific food choices. It recognizes that the body’s response to weight loss, weight gain, or muscle growth is primarily determined by the balance between the macronutrients consumed. Therefore, individuals following the flexible diet calculate and track their macronutrient intake to ensure they meet their specific targets.

To implement the flexible diet, you would typically determine your daily macronutrient goals based on factors such as your body composition goals, activity level, and metabolism. These goals are often expressed as a percentage of total daily calories, with protein, carbohydrates, and fats each assigned a specific target. Once you have established your macronutrient targets, you have the flexibility to choose foods that fit within those targets, allowing for a more individualized and adaptable approach to nutrition.

How to Calculate Your Macros and Calories

Full bulk up meal planSource: Yaroslav Shuraev on Pexels

What exactly is a macro? Macros is short for macronutrients. They include the following three categories:

  • Protein (4 calories per gram)
  • Fat (9 calories per gram)
  • Carbohydrates (4 calories per gram)

These nutrients provide you with most of your energy, so when you count macros you’re counting the grams of proteins, carbs or fat that you’re consuming.

There technically is a 4th macronutrient, alcohol, but we’ll skip over that as alcohol has no nutritional value. However, if you drink alcohol, you should know that 1 gram of alcohol has 7 calories and they do count. They just won’t build muscle.

What Happens to Your Body if You Try the Flexible Diet (IIFYM) for 30 Days?

There are pros and cons of the flexible diet. The biggest pro is that you can eat pretty much anything you want, as long as it fits your macros.

And that perhaps is also the negative side of this diet. As Hudson said, he could start slipping into simply scanning bar codes and seeing the macro target without eating too many leafy greens and not ingesting enough minerals or vitamins. “It’s one thing you got to look out for. Just because you’re hitting it, you also want to try to keep those whole healthy foods a staple of your diet.”

In conclusion, Hudson is a fan of the flexible diet because it isn’t restricted and he has done it in the past consistently and saw amazing results in his physique. According to him, it works for vegetarians, and paleo diet, if you are trying to lean down or gain muscle mass. It fits all.

Brandon also enjoyed the flexible diet once you look past it as an excuse to eat junk food like doughnuts or cookies. “It keeps you accountable, helps you stay on track, and it really shows what works and what doesn’t and you’re able to adjust accordingly to make sure you’re getting the most out of your foods.”

See the video for their full journey.

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Keeping track of your macros, or macronutrients (protein, carbohydrates, and fats), can be important and beneficial for several reasons:

  1. Goal-specific nutrition: Tracking macros allows you to tailor your nutrition to align with specific goals such as weight loss, muscle gain, or performance enhancement. By monitoring and adjusting your macronutrient intake, you can optimize your body composition and support your desired outcomes.
  2. Precision and control: Tracking macros provides a level of precision and control over your nutrient intake. It enables you to have a more accurate understanding of the amounts and ratios of macronutrients you consume, which can be especially helpful for individuals with specific dietary needs or those engaged in competitive sports or bodybuilding.
  3. Individualization: Every person has unique nutritional requirements based on factors such as age, sex, activity level, and metabolism. Tracking macros allows you to customize your diet to meet your individual needs. It provides flexibility in choosing foods that you enjoy while ensuring you meet your nutrient targets.
  4. Awareness and education: Monitoring macros increases your awareness of the nutritional content of different foods. It helps you develop a better understanding of the macronutrient composition of various food choices and how they impact your body. This awareness can promote better food choices and contribute to a more balanced and nutritious diet.
  5. Accountability and adherence: Tracking macros can help you stay accountable to your dietary goals. It provides a tangible way to measure and monitor your progress, making it easier to stay on track and make adjustments as needed. It can also enhance your adherence to a specific nutrition plan, as you have a clear picture of whether you’re meeting your targets or need to make adjustments.
  6. Performance optimization: For athletes and individuals involved in sports or fitness activities, tracking macros can help optimize performance. It ensures an adequate intake of protein for muscle repair and growth, carbohydrates for energy, and fats for hormone production and overall health. By fine-tuning macronutrient ratios, athletes can support their training, recovery, and overall athletic performance.

While tracking macros can be beneficial, it’s important to approach it with a balanced perspective. It’s not necessary for everyone, and some individuals may find it too restrictive or stressful. It’s crucial to prioritize overall nutrient quality, listen to your body’s hunger and satiety cues, and consider individual preferences and lifestyle factors when determining the best approach to nutrition. Consulting with a registered dietitian or nutrition professional can provide personalized guidance and support in implementing a suitable dietary strategy.

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