The flexible diet for weight loss
I had already talked about it in this article : there is a dietary approach known as IIFYM or in Italian flexible diet, which allows those who are already familiar with the counting of calories and macronutrients (i.e. how many grams of carbohydrates, proteins and fats we must take) to being able to set up a personalized diet, that is, choosing the foods to eat during the day.Â
To have a flexible diet, it is necessary to have a precise estimate of the calories to eat per day and the recommended macronutrients , whether we train or if we are sedentary.
If we train with a personal trainer , we can get from him an estimate of both the calories and the macronutrients to set up our diet.
If we want to go it alone , we can use IIFYM’s Daily Calorie Needs Calculator, which also gives us an estimate of ideal macronutrients. For dieters, the calculator gives you more options: if we want to lose fat mass, it is better to cut calories a little, for example by 15%. In this way, weight loss will be slower but effective, especially if we train. (The only drawback is that the IIFYM calculator is in English , but the information is really basic and at the moment, although there are others in Italian, I find it much more complete and reliable than the other options).
Once we have obtained the total daily caloric requirement and the percentage of macronutrients, we must rely on a (free) application that serves as a food diary: for example Fatsecret, Lifesum or Myfitnesspal.
Every day we enter the foods we consume and the program translates them in the form of calories and macros.Â
What are the benefits of the flexible diet?
The possibility of basically eating what we want , obviously trying not to eat only junk all day (which is impossible, however, if we have to respect macronutrients) and to independently include a large part of fruit and vegetables. But there are no truly prohibited foods.
To find out more, I refer you tothis video by Michael Spampinato (who I interviewed here ), where he explains how to do the flexible diet: you can find it here .
If you want to understand how to set macronutrients and calories with IIFYM’s calculator, Michael explains it here .
If we want to go it alone , we can use IIFYM’s Daily Calorie Needs Calculator, which also gives us an estimate of ideal macronutrients. For dieters, the calculator gives you more options: if we want to lose fat mass, it is better to cut calories a little, for example by 15%. In this way, weight loss will be slower but effective, especially if we train. (The only drawback is that the IIFYM calculator is in English , but the information is really basic and at the moment, although there are others in Italian, I find it much more complete and reliable than the other options).
Once we have obtained the total daily caloric requirement and the percentage of macronutrients, we must rely on a (free) application that serves as a food diary: for example Fatsecret, Lifesum or Myfitnesspal.
Every day we enter the foods we consume and the program translates them in the form of calories and macros.Â
What are the benefits of the flexible diet?
The possibility of basically eating what we want , obviously trying not to eat only junk all day (which is impossible, however, if we have to respect macronutrients) and to independently include a large part of fruit and vegetables. But there are no truly prohibited foods.
To find out more, I refer you tothis video by Michael Spampinato (who I interviewed here ), where he explains how to do the flexible diet: you can find it here .
If you want to understand how to set macronutrients and calories with IIFYM’s calculator, Michael explains it here .
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