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Counting Macros (IIFYM) Diet Guide: Rules, Benefits & Foods to Eat

Explore the counting macros (IIFYM) diet: learn rules, benefits, risks, types, foods, and meal plans for a healthier lifestyle.
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Sugar

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Proteins

Calories

 

Understanding the Counting Macros (IIFYM) Diet

 
  • The Core Concept: The Counting Macros diet, also known as IIFYM (If It Fits Your Macros), centers on monitoring the intake of macronutrients—protein, carbohydrates, and fats—rather than solely focusing on calories.
  • The Focus on Macronutrients: Instead of rigid meal plans or restrictions on certain food groups, this approach emphasizes meeting daily macronutrient targets tailored to an individual’s lifestyle, metabolic needs, and fitness goals.
  • Personalized Nutrition: Diet prescriptions are based on calculated macro needs, which are adjusted depending on whether the goal is fat loss, muscle gain, or maintenance.
  • Flexible Food Choices: The philosophy behind IIFYM asserts that the key is achieving daily macro goals, thereby allowing flexibility in the types of food consumed as long as they contribute to the overall macronutrient balance.
  • Quantitative Approach: Individuals on this diet meticulously track the grams of proteins, carbs, and fats, thereby gaining a more detailed insight into their dietary habits and ensuring nutritional targets are met.
  • Structured Yet Adaptable: It demands an understanding of how different foods constitute macros while also offering adaptability, where planning and tracking empower users to align their food choices with their macro requirements.
 

How It Works in Practice

 
  • Determining Daily Targets: A person’s daily macro targets are calculated based on factors such as age, gender, weight, activity level, and specific goals.
  • Food Tracking: Every meal and snack is analyzed for its macronutrient content, often using tools or apps, ensuring that the totals across the day align with the set targets.
  • Adjustment and Flexibility: The diet allows for periodic adjustments based on progress, enabling individuals to modify their macro ratios to better suit evolving goals and changes in lifestyle.
  • Integration with Caloric Intake: While macronutrients are the primary focus, total caloric intake is indirectly managed since each macronutrient contributes calories (with protein and carbs providing about 4 calories per gram, and fats about 9).
 

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Counting Macros (IIFYM) Diet Risks

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

woman laying on a field of grass smiling

Counting Macros (IIFYM) Diet Benefits

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

Learn More

What to Eat on Counting Macros (IIFYM) Diet

‍

Balanced IIFYM

 

The Balanced IIFYM approach integrates an equal emphasis on all macronutrients—proteins, carbohydrates, and fats. This diet is ideal for those seeking a sustainable lifestyle as it allows flexibility and enjoyment while meeting daily nutritional goals.

High Protein IIFYM

 

This diet prioritizes protein intake, making it perfect for muscle building and recovery. It maintains flexible carb and fat allowances to ensure that dieters can reach their macros without sacrificing food variety.

Carb Cycling IIFYM

 

Carb Cycling IIFYM adjusts carbohydrate consumption on different days to cater to workout intensity and recovery needs. This approach helps to maximize energy during training while boosting fat loss on lower-carb days.

Fat-Focused IIFYM

 

This version emphasizes higher fat intake, paired with moderate protein and lower carbohydrates. It is particularly suited for those who perform well on a higher fat, lower carb regimen and appreciate the flexibility of counting macros.

Your health matters. Lose weight safely and efffectively with Curex

Learn More

gr.

Carbohydrates

gr.

Sugar

gr.

Fats

gr.

Proteins

Calories

 

Understanding the Counting Macros (IIFYM) Diet

 
  • The Core Concept: The Counting Macros diet, also known as IIFYM (If It Fits Your Macros), centers on monitoring the intake of macronutrients—protein, carbohydrates, and fats—rather than solely focusing on calories.
  • The Focus on Macronutrients: Instead of rigid meal plans or restrictions on certain food groups, this approach emphasizes meeting daily macronutrient targets tailored to an individual’s lifestyle, metabolic needs, and fitness goals.
  • Personalized Nutrition: Diet prescriptions are based on calculated macro needs, which are adjusted depending on whether the goal is fat loss, muscle gain, or maintenance.
  • Flexible Food Choices: The philosophy behind IIFYM asserts that the key is achieving daily macro goals, thereby allowing flexibility in the types of food consumed as long as they contribute to the overall macronutrient balance.
  • Quantitative Approach: Individuals on this diet meticulously track the grams of proteins, carbs, and fats, thereby gaining a more detailed insight into their dietary habits and ensuring nutritional targets are met.
  • Structured Yet Adaptable: It demands an understanding of how different foods constitute macros while also offering adaptability, where planning and tracking empower users to align their food choices with their macro requirements.
 

How It Works in Practice

 
  • Determining Daily Targets: A person’s daily macro targets are calculated based on factors such as age, gender, weight, activity level, and specific goals.
  • Food Tracking: Every meal and snack is analyzed for its macronutrient content, often using tools or apps, ensuring that the totals across the day align with the set targets.
  • Adjustment and Flexibility: The diet allows for periodic adjustments based on progress, enabling individuals to modify their macro ratios to better suit evolving goals and changes in lifestyle.
  • Integration with Caloric Intake: While macronutrients are the primary focus, total caloric intake is indirectly managed since each macronutrient contributes calories (with protein and carbs providing about 4 calories per gram, and fats about 9).
 

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Counting Macros (IIFYM) Diet Risks

Day 7: Clean Eating Finale

 

Macros: ~1500 kcal | Protein: ~125g | Carbs: ~140g | Fat: ~42g

Breakfast: Smoothie bowl with blended spinach, frozen mixed berries, protein powder, and a topping of chia seeds and sliced kiwi.

Morning Snack: A boiled egg with a piece of fruit such as a pear.

Lunch: Grilled shrimp salad with mixed greens, avocado, cherry tomatoes, and a squeeze of lemon with olive oil drizzle.

Afternoon Snack: Celery sticks with a light almond butter spread.

Dinner: Lean baked chicken breast served with roasted vegetables (zucchini, bell peppers, carrots) and a side of wild rice.

woman laying on a field of grass smiling

7-Day Counting Macros (IIFYM) Diet Plan

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

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Common Counting Macros (IIFYM) Diet Mistakes

Types of Counting Macros (IIFYM) Diet

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

What to Avoid on Counting Macros (IIFYM) Diet

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

What Is Counting Macros (IIFYM) Diet?

Day 5: Vegan IIFYM Day

 

Macros: ~1500 kcal | Protein: ~120g | Carbs: ~160g | Fat: ~40g

Breakfast: Tofu scramble with turmeric, spinach, bell peppers, onions, and nutritional yeast; served with a slice of whole-grain toast.

Morning Snack: A smoothie with pea protein, mixed berries, spinach, and unsweetened almond milk.

Lunch: Lentil and chickpea salad with cucumbers, tomatoes, red onion, and a lemon-tahini dressing.

Afternoon Snack: A small handful of mixed nuts and an orange.

Dinner: Quinoa-stuffed bell peppers with black beans, corn, and a sprinkle of vegan cheese, served with a side salad.

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Counting Macros (IIFYM) Diet Benefits

 

Understanding IIFYM

 
  • IIFYM stands for "If It Fits Your Macros"—a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods.
  • Core Principle: As long as your food choices align with your macro goals, you have the freedom to enjoy a variety of foods.
  • Empowerment: This method emphasizes tracking and balancing protein, carbohydrates, and fats to tailor nutrition to your individual needs and lifestyle.
 

Calculating Your Daily Calorie Needs

 
  • Determine Basal Metabolic Rate (BMR): Calculate the calories your body needs at rest, using formulas like Mifflin-St Jeor, then adjust for your activity level.
  • Set Your Goals: Whether you aim to lose weight, maintain, or gain mass, adjust your calorie limit accordingly.
  • Monitor and Adjust: Regularly track your progress and be prepared to adjust your calorie intake as your body’s energy needs evolve.
 

Defining and Tracking Your Macros

 
  • Macro Breakdown: Decide the ratio of protein, carbohydrates, and fats that fits your personal goals, lifestyle, and activity level.
  • Tracking Tools: Use apps or food diaries to accurately log every meal and snack to ensure you are meeting your daily macro targets.
  • Consistency: Focus on hitting your daily macro goals rather than perfection at every meal. Consistency over time is key.
 

Prioritizing Quality While Enjoying Flexibility

 
  • Food Quality Matters: Although IIFYM allows for flexibility, prioritize nutrient-dense foods to support overall health.
  • Balance is Essential: Complement your macro counts with micronutrients by including a variety of fruits, vegetables, and whole grains.
  • Indulgences in Moderation: Integrate treats into your plan without compromising your macro goals, helping maintain a sustainable diet.
 

Practical Strategies for Long-Term Success

 
  • Plan and Prep: Organize your meals ahead of time to avoid last-minute unhealthy decisions and simplify macro tracking.
  • Be Flexible: Understand that small deviations are normal; view them as learning opportunities rather than failures.
  • Seek Guidance: Consult with nutrition professionals to tailor the IIFYM approach to your specific needs and adjust your plan as your goals progress.
 

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

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‍

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

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What to Eat on Counting Macros (IIFYM) Diet

‍

Balanced IIFYM

 

The Balanced IIFYM approach integrates an equal emphasis on all macronutrients—proteins, carbohydrates, and fats. This diet is ideal for those seeking a sustainable lifestyle as it allows flexibility and enjoyment while meeting daily nutritional goals.

High Protein IIFYM

 

This diet prioritizes protein intake, making it perfect for muscle building and recovery. It maintains flexible carb and fat allowances to ensure that dieters can reach their macros without sacrificing food variety.

Carb Cycling IIFYM

 

Carb Cycling IIFYM adjusts carbohydrate consumption on different days to cater to workout intensity and recovery needs. This approach helps to maximize energy during training while boosting fat loss on lower-carb days.

Fat-Focused IIFYM

 

This version emphasizes higher fat intake, paired with moderate protein and lower carbohydrates. It is particularly suited for those who perform well on a higher fat, lower carb regimen and appreciate the flexibility of counting macros.

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Counting Macros (IIFYM) Diet Basic Rules

Day 6: Mediterranean Twist

 

Macros: ~1550 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~45g

Breakfast: Greek yogurt bowl with sliced figs, a drizzle of honey, and a serving of granola.

Morning Snack: Sliced cucumbers and cherry tomatoes with a light hummus dip.

Lunch: Grilled chicken souvlaki with a side of tabbouleh salad and whole-wheat pita bread.

Afternoon Snack: A small serving of olives and a few whole-grain crackers.

Dinner: Baked cod with a Mediterranean salsa (cherry tomatoes, olives, capers, and basil) alongside steamed green beans and a small portion of brown rice.

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How do I calculate my macros for IIFYM?

Day 1: Balanced Start

 

Macros: ~1500 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~40g

Breakfast: Egg white omelette with spinach, tomatoes, and mushrooms; a serving of oatmeal with fresh berries.

Morning Snack: Unsweetened Greek yogurt with a small handful of almonds.

Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, a serving of quinoa, and light vinaigrette.

Afternoon Snack: One apple with 1 tablespoon of natural peanut butter.

Dinner: Baked salmon served with steamed broccoli and roasted sweet potato.

Can I eat junk food on IIFYM?

Day 2: High Protein Emphasis

 

Macros: ~1550 kcal | Protein: ~140g | Carbs: ~145g | Fat: ~42g

Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk; a slice of whole-grain toast with avocado.

Morning Snack: Cottage cheese with pineapple chunks.

Lunch: Turkey wrap with whole-wheat tortilla, mixed salad greens, tomatoes, and a light yogurt-based dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled lean beef stir-fried with bell peppers, broccoli, and a side of brown rice.

Is IIFYM effective for muscle gain?

Day 3: Low-Carb Focus

 

Macros: ~1500 kcal | Protein: ~135g | Carbs: ~110g | Fat: ~50g

Breakfast: Veggie scramble with eggs, spinach, zucchini, and mushrooms; served with a side of avocado slices.

Morning Snack: A protein bar (low-carb option) with at least 15g protein.

Lunch: Steak salad with mixed greens, cherry tomatoes, red onions, cucumbers, and a drizzle of olive oil and lemon.

Afternoon Snack: A handful of walnuts and a few berries.

Dinner: Herb-roasted chicken thighs with steamed asparagus and a small portion of cauliflower rice.

Day 4: Carb Cycling Boost

 

Macros: ~1600 kcal | Protein: ~135g | Carbs: ~160g | Fat: ~45g

Breakfast: Whole-grain pancakes topped with a light spread of almond butter and fresh strawberries.

Morning Snack: A small bowl of mixed fruit (berries, kiwi, and melon) with a side of low-fat Greek yogurt.

Lunch: Quinoa and black bean salad with diced bell peppers, corn, red onion, cilantro, and lime dressing.

Afternoon Snack: Rice cakes with cottage cheese and cucumber slices.

Dinner: Grilled turkey burger (no bun) served with a side of roasted Brussels sprouts and a small portion of sweet potato mash.

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Balanced IIFYM

 

The Balanced IIFYM approach integrates an equal emphasis on all macronutrients—proteins, carbohydrates, and fats. This diet is ideal for those seeking a sustainable lifestyle as it allows flexibility and enjoyment while meeting daily nutritional goals.

High Protein IIFYM

 

This diet prioritizes protein intake, making it perfect for muscle building and recovery. It maintains flexible carb and fat allowances to ensure that dieters can reach their macros without sacrificing food variety.

Carb Cycling IIFYM

 

Carb Cycling IIFYM adjusts carbohydrate consumption on different days to cater to workout intensity and recovery needs. This approach helps to maximize energy during training while boosting fat loss on lower-carb days.

Fat-Focused IIFYM

 

This version emphasizes higher fat intake, paired with moderate protein and lower carbohydrates. It is particularly suited for those who perform well on a higher fat, lower carb regimen and appreciate the flexibility of counting macros.

Boost Any Diet with our Weight Loss Medication for Better Fat Loss

Learn More

Counting Macros (IIFYM) Diet Benefits

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

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What to Eat on Counting Macros (IIFYM) Diet

 

Healthy Eating Guidelines

 
  • Balanced Plate: Focus on naturally unprocessed foods by including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in every meal.
  • Moderation is Key: Even healthy foods should be enjoyed in balanced portions. Avoid excessive intake of any macronutrient, particularly refined carbohydrates and fats.
  • Hydration: Hydrate adequately with water and limit beverages loaded with sugars and artificial additives.
 

Foods to Avoid

 
  • Processed Foods: Steer clear from highly processed meals, packaged snacks, and ready-to-eat foods that often contain preservatives, additives, and an excess of sodium or unhealthy fats.
  • Refined Sugars and Sweets: Significantly reduce the consumption of sugary treats, sodas, and desserts as they can spike blood sugar levels and contribute to weight gain and metabolic issues over time.
  • Trans Fats and Excess Saturated Fats: Avoid deep-fried foods, commercially baked goods, and packaged snacks with hydrogenated oils. Prioritize fats from natural sources like nuts, seeds, and avocados.
  • Excess Salt: High-sodium diets are linked to high blood pressure and other cardiovascular issues, so choose low-sodium alternatives and avoid adding too much salt to your meals.
 

Lifestyle Factors to Avoid

 
  • Overconsumption and Irregular Eating Patterns: Avoid eating too quickly or letting long intervals pass without eating, as both can lead to overeating during subsequent meals.
  • Lack of Variety: Avoid the trap of consuming a limited range of foods, which may lead to nutritional imbalances. Ensure your diet is rich in colorful fruits and vegetables to cover a spectrum of vitamins and minerals.
  • High-Stress Eating: Avoid using food as a primary method to cope with stress or emotions. Instead, explore mindful eating practices and stress-relief techniques to maintain balanced eating habits.
  • Skipping Physical Activity: While not a food-related issue, a sedentary lifestyle contributes significantly to poor health. Integrate regular physical activity and movement into your daily routine.
  • Lack of Sleep: Consistently poor sleep quality and insufficient rest can interfere with the body’s metabolism and affect overall dietary choices.
  • Overreliance on Dietary Supplements: Avoid using supplements as a primary source of nutrition. Rely on whole foods to obtain essential nutrients, using supplements only when medically indicated.
 

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Counting Macros (IIFYM) Diet Risks

Day 1: Balanced Start

 

Macros: ~1500 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~40g

Breakfast: Egg white omelette with spinach, tomatoes, and mushrooms; a serving of oatmeal with fresh berries.

Morning Snack: Unsweetened Greek yogurt with a small handful of almonds.

Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, a serving of quinoa, and light vinaigrette.

Afternoon Snack: One apple with 1 tablespoon of natural peanut butter.

Dinner: Baked salmon served with steamed broccoli and roasted sweet potato.

Day 2: High Protein Emphasis

 

Macros: ~1550 kcal | Protein: ~140g | Carbs: ~145g | Fat: ~42g

Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk; a slice of whole-grain toast with avocado.

Morning Snack: Cottage cheese with pineapple chunks.

Lunch: Turkey wrap with whole-wheat tortilla, mixed salad greens, tomatoes, and a light yogurt-based dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled lean beef stir-fried with bell peppers, broccoli, and a side of brown rice.

Day 3: Low-Carb Focus

 

Macros: ~1500 kcal | Protein: ~135g | Carbs: ~110g | Fat: ~50g

Breakfast: Veggie scramble with eggs, spinach, zucchini, and mushrooms; served with a side of avocado slices.

Morning Snack: A protein bar (low-carb option) with at least 15g protein.

Lunch: Steak salad with mixed greens, cherry tomatoes, red onions, cucumbers, and a drizzle of olive oil and lemon.

Afternoon Snack: A handful of walnuts and a few berries.

Dinner: Herb-roasted chicken thighs with steamed asparagus and a small portion of cauliflower rice.

Day 4: Carb Cycling Boost

 

Macros: ~1600 kcal | Protein: ~135g | Carbs: ~160g | Fat: ~45g

Breakfast: Whole-grain pancakes topped with a light spread of almond butter and fresh strawberries.

Morning Snack: A small bowl of mixed fruit (berries, kiwi, and melon) with a side of low-fat Greek yogurt.

Lunch: Quinoa and black bean salad with diced bell peppers, corn, red onion, cilantro, and lime dressing.

Afternoon Snack: Rice cakes with cottage cheese and cucumber slices.

Dinner: Grilled turkey burger (no bun) served with a side of roasted Brussels sprouts and a small portion of sweet potato mash.

Day 5: Vegan IIFYM Day

 

Macros: ~1500 kcal | Protein: ~120g | Carbs: ~160g | Fat: ~40g

Breakfast: Tofu scramble with turmeric, spinach, bell peppers, onions, and nutritional yeast; served with a slice of whole-grain toast.

Morning Snack: A smoothie with pea protein, mixed berries, spinach, and unsweetened almond milk.

Lunch: Lentil and chickpea salad with cucumbers, tomatoes, red onion, and a lemon-tahini dressing.

Afternoon Snack: A small handful of mixed nuts and an orange.

Dinner: Quinoa-stuffed bell peppers with black beans, corn, and a sprinkle of vegan cheese, served with a side salad.

Day 6: Mediterranean Twist

 

Macros: ~1550 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~45g

Breakfast: Greek yogurt bowl with sliced figs, a drizzle of honey, and a serving of granola.

Morning Snack: Sliced cucumbers and cherry tomatoes with a light hummus dip.

Lunch: Grilled chicken souvlaki with a side of tabbouleh salad and whole-wheat pita bread.

Afternoon Snack: A small serving of olives and a few whole-grain crackers.

Dinner: Baked cod with a Mediterranean salsa (cherry tomatoes, olives, capers, and basil) alongside steamed green beans and a small portion of brown rice.

Day 7: Clean Eating Finale

 

Macros: ~1500 kcal | Protein: ~125g | Carbs: ~140g | Fat: ~42g

Breakfast: Smoothie bowl with blended spinach, frozen mixed berries, protein powder, and a topping of chia seeds and sliced kiwi.

Morning Snack: A boiled egg with a piece of fruit such as a pear.

Lunch: Grilled shrimp salad with mixed greens, avocado, cherry tomatoes, and a squeeze of lemon with olive oil drizzle.

Afternoon Snack: Celery sticks with a light almond butter spread.

Dinner: Lean baked chicken breast served with roasted vegetables (zucchini, bell peppers, carrots) and a side of wild rice.

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woman laying on a field of grass smiling

Counting Macros (IIFYM) Diet Guide: Rules, Benefits & Foods to Eat

 

Understanding the Counting Macros (IIFYM) Diet

 
  • The Core Concept: The Counting Macros diet, also known as IIFYM (If It Fits Your Macros), centers on monitoring the intake of macronutrients—protein, carbohydrates, and fats—rather than solely focusing on calories.
  • The Focus on Macronutrients: Instead of rigid meal plans or restrictions on certain food groups, this approach emphasizes meeting daily macronutrient targets tailored to an individual’s lifestyle, metabolic needs, and fitness goals.
  • Personalized Nutrition: Diet prescriptions are based on calculated macro needs, which are adjusted depending on whether the goal is fat loss, muscle gain, or maintenance.
  • Flexible Food Choices: The philosophy behind IIFYM asserts that the key is achieving daily macro goals, thereby allowing flexibility in the types of food consumed as long as they contribute to the overall macronutrient balance.
  • Quantitative Approach: Individuals on this diet meticulously track the grams of proteins, carbs, and fats, thereby gaining a more detailed insight into their dietary habits and ensuring nutritional targets are met.
  • Structured Yet Adaptable: It demands an understanding of how different foods constitute macros while also offering adaptability, where planning and tracking empower users to align their food choices with their macro requirements.
 

How It Works in Practice

 
  • Determining Daily Targets: A person’s daily macro targets are calculated based on factors such as age, gender, weight, activity level, and specific goals.
  • Food Tracking: Every meal and snack is analyzed for its macronutrient content, often using tools or apps, ensuring that the totals across the day align with the set targets.
  • Adjustment and Flexibility: The diet allows for periodic adjustments based on progress, enabling individuals to modify their macro ratios to better suit evolving goals and changes in lifestyle.
  • Integration with Caloric Intake: While macronutrients are the primary focus, total caloric intake is indirectly managed since each macronutrient contributes calories (with protein and carbs providing about 4 calories per gram, and fats about 9).
 

Balanced IIFYM

 

The Balanced IIFYM approach integrates an equal emphasis on all macronutrients—proteins, carbohydrates, and fats. This diet is ideal for those seeking a sustainable lifestyle as it allows flexibility and enjoyment while meeting daily nutritional goals.

High Protein IIFYM

 

This diet prioritizes protein intake, making it perfect for muscle building and recovery. It maintains flexible carb and fat allowances to ensure that dieters can reach their macros without sacrificing food variety.

Carb Cycling IIFYM

 

Carb Cycling IIFYM adjusts carbohydrate consumption on different days to cater to workout intensity and recovery needs. This approach helps to maximize energy during training while boosting fat loss on lower-carb days.

Fat-Focused IIFYM

 

This version emphasizes higher fat intake, paired with moderate protein and lower carbohydrates. It is particularly suited for those who perform well on a higher fat, lower carb regimen and appreciate the flexibility of counting macros.

 

Calculate TDEE

 

  • Determine your calories: Use a BMR formula (e.g., Mifflin-St Jeor) and multiply by your activity level to get your TDEE—the calories needed to maintain your weight.
  • Adjust for goals: Decrease TDEE for fat loss or increase for muscle gain.
  • Set macro ratios: Allocate calories to protein (0.8-1.2g per pound), fats (20-30% of calories), with the remainder from carbs. Divide calories by 4 for protein/carbs and by 9 for fats.
  • Refine: Track progress and adjust as needed.

 

 

Junk Food and IIFYM

 

  • Yes: You can include junk food if it fits your daily macros.
  • Balance: Prioritize nutrient-dense foods to meet your vitamins and minerals needs.
  • Moderation: Relying heavily on low-quality options may hinder long-term health goals.
  • Flexibility: Enjoy treats responsibly while ensuring the majority of calories come from whole foods.

 

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Counting Macros (IIFYM) Diet Benefits

 

Understanding the Counting Macros (IIFYM) Diet

 
  • The Core Concept: The Counting Macros diet, also known as IIFYM (If It Fits Your Macros), centers on monitoring the intake of macronutrients—protein, carbohydrates, and fats—rather than solely focusing on calories.
  • The Focus on Macronutrients: Instead of rigid meal plans or restrictions on certain food groups, this approach emphasizes meeting daily macronutrient targets tailored to an individual’s lifestyle, metabolic needs, and fitness goals.
  • Personalized Nutrition: Diet prescriptions are based on calculated macro needs, which are adjusted depending on whether the goal is fat loss, muscle gain, or maintenance.
  • Flexible Food Choices: The philosophy behind IIFYM asserts that the key is achieving daily macro goals, thereby allowing flexibility in the types of food consumed as long as they contribute to the overall macronutrient balance.
  • Quantitative Approach: Individuals on this diet meticulously track the grams of proteins, carbs, and fats, thereby gaining a more detailed insight into their dietary habits and ensuring nutritional targets are met.
  • Structured Yet Adaptable: It demands an understanding of how different foods constitute macros while also offering adaptability, where planning and tracking empower users to align their food choices with their macro requirements.
 

How It Works in Practice

 
  • Determining Daily Targets: A person’s daily macro targets are calculated based on factors such as age, gender, weight, activity level, and specific goals.
  • Food Tracking: Every meal and snack is analyzed for its macronutrient content, often using tools or apps, ensuring that the totals across the day align with the set targets.
  • Adjustment and Flexibility: The diet allows for periodic adjustments based on progress, enabling individuals to modify their macro ratios to better suit evolving goals and changes in lifestyle.
  • Integration with Caloric Intake: While macronutrients are the primary focus, total caloric intake is indirectly managed since each macronutrient contributes calories (with protein and carbs providing about 4 calories per gram, and fats about 9).
 

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Counting Macros (IIFYM) Diet Risks

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

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Understanding IIFYM

 
  • IIFYM stands for "If It Fits Your Macros"—a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods.
  • Core Principle: As long as your food choices align with your macro goals, you have the freedom to enjoy a variety of foods.
  • Empowerment: This method emphasizes tracking and balancing protein, carbohydrates, and fats to tailor nutrition to your individual needs and lifestyle.
 

Calculating Your Daily Calorie Needs

 
  • Determine Basal Metabolic Rate (BMR): Calculate the calories your body needs at rest, using formulas like Mifflin-St Jeor, then adjust for your activity level.
  • Set Your Goals: Whether you aim to lose weight, maintain, or gain mass, adjust your calorie limit accordingly.
  • Monitor and Adjust: Regularly track your progress and be prepared to adjust your calorie intake as your body’s energy needs evolve.
 

Defining and Tracking Your Macros

 
  • Macro Breakdown: Decide the ratio of protein, carbohydrates, and fats that fits your personal goals, lifestyle, and activity level.
  • Tracking Tools: Use apps or food diaries to accurately log every meal and snack to ensure you are meeting your daily macro targets.
  • Consistency: Focus on hitting your daily macro goals rather than perfection at every meal. Consistency over time is key.
 

Prioritizing Quality While Enjoying Flexibility

 
  • Food Quality Matters: Although IIFYM allows for flexibility, prioritize nutrient-dense foods to support overall health.
  • Balance is Essential: Complement your macro counts with micronutrients by including a variety of fruits, vegetables, and whole grains.
  • Indulgences in Moderation: Integrate treats into your plan without compromising your macro goals, helping maintain a sustainable diet.
 

Practical Strategies for Long-Term Success

 
  • Plan and Prep: Organize your meals ahead of time to avoid last-minute unhealthy decisions and simplify macro tracking.
  • Be Flexible: Understand that small deviations are normal; view them as learning opportunities rather than failures.
  • Seek Guidance: Consult with nutrition professionals to tailor the IIFYM approach to your specific needs and adjust your plan as your goals progress.
 

Combine supplements for faster results—try our meds

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What to Eat on Counting Macros (IIFYM) Diet

 

Healthy Eating Guidelines

 
  • Balanced Plate: Focus on naturally unprocessed foods by including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in every meal.
  • Moderation is Key: Even healthy foods should be enjoyed in balanced portions. Avoid excessive intake of any macronutrient, particularly refined carbohydrates and fats.
  • Hydration: Hydrate adequately with water and limit beverages loaded with sugars and artificial additives.
 

Foods to Avoid

 
  • Processed Foods: Steer clear from highly processed meals, packaged snacks, and ready-to-eat foods that often contain preservatives, additives, and an excess of sodium or unhealthy fats.
  • Refined Sugars and Sweets: Significantly reduce the consumption of sugary treats, sodas, and desserts as they can spike blood sugar levels and contribute to weight gain and metabolic issues over time.
  • Trans Fats and Excess Saturated Fats: Avoid deep-fried foods, commercially baked goods, and packaged snacks with hydrogenated oils. Prioritize fats from natural sources like nuts, seeds, and avocados.
  • Excess Salt: High-sodium diets are linked to high blood pressure and other cardiovascular issues, so choose low-sodium alternatives and avoid adding too much salt to your meals.
 

Lifestyle Factors to Avoid

 
  • Overconsumption and Irregular Eating Patterns: Avoid eating too quickly or letting long intervals pass without eating, as both can lead to overeating during subsequent meals.
  • Lack of Variety: Avoid the trap of consuming a limited range of foods, which may lead to nutritional imbalances. Ensure your diet is rich in colorful fruits and vegetables to cover a spectrum of vitamins and minerals.
  • High-Stress Eating: Avoid using food as a primary method to cope with stress or emotions. Instead, explore mindful eating practices and stress-relief techniques to maintain balanced eating habits.
  • Skipping Physical Activity: While not a food-related issue, a sedentary lifestyle contributes significantly to poor health. Integrate regular physical activity and movement into your daily routine.
  • Lack of Sleep: Consistently poor sleep quality and insufficient rest can interfere with the body’s metabolism and affect overall dietary choices.
  • Overreliance on Dietary Supplements: Avoid using supplements as a primary source of nutrition. Rely on whole foods to obtain essential nutrients, using supplements only when medically indicated.
 

‍

How do I calculate my macros for IIFYM?

Day 1: Balanced Start

 

Macros: ~1500 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~40g

Breakfast: Egg white omelette with spinach, tomatoes, and mushrooms; a serving of oatmeal with fresh berries.

Morning Snack: Unsweetened Greek yogurt with a small handful of almonds.

Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, a serving of quinoa, and light vinaigrette.

Afternoon Snack: One apple with 1 tablespoon of natural peanut butter.

Dinner: Baked salmon served with steamed broccoli and roasted sweet potato.

Can I eat junk food on IIFYM?

Day 2: High Protein Emphasis

 

Macros: ~1550 kcal | Protein: ~140g | Carbs: ~145g | Fat: ~42g

Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk; a slice of whole-grain toast with avocado.

Morning Snack: Cottage cheese with pineapple chunks.

Lunch: Turkey wrap with whole-wheat tortilla, mixed salad greens, tomatoes, and a light yogurt-based dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled lean beef stir-fried with bell peppers, broccoli, and a side of brown rice.

Is IIFYM effective for muscle gain?

Day 3: Low-Carb Focus

 

Macros: ~1500 kcal | Protein: ~135g | Carbs: ~110g | Fat: ~50g

Breakfast: Veggie scramble with eggs, spinach, zucchini, and mushrooms; served with a side of avocado slices.

Morning Snack: A protein bar (low-carb option) with at least 15g protein.

Lunch: Steak salad with mixed greens, cherry tomatoes, red onions, cucumbers, and a drizzle of olive oil and lemon.

Afternoon Snack: A handful of walnuts and a few berries.

Dinner: Herb-roasted chicken thighs with steamed asparagus and a small portion of cauliflower rice.

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What Is Counting Macros (IIFYM) Diet?

 

Understanding the Counting Macros (IIFYM) Diet

 
  • The Core Concept: The Counting Macros diet, also known as IIFYM (If It Fits Your Macros), centers on monitoring the intake of macronutrients—protein, carbohydrates, and fats—rather than solely focusing on calories.
  • The Focus on Macronutrients: Instead of rigid meal plans or restrictions on certain food groups, this approach emphasizes meeting daily macronutrient targets tailored to an individual’s lifestyle, metabolic needs, and fitness goals.
  • Personalized Nutrition: Diet prescriptions are based on calculated macro needs, which are adjusted depending on whether the goal is fat loss, muscle gain, or maintenance.
  • Flexible Food Choices: The philosophy behind IIFYM asserts that the key is achieving daily macro goals, thereby allowing flexibility in the types of food consumed as long as they contribute to the overall macronutrient balance.
  • Quantitative Approach: Individuals on this diet meticulously track the grams of proteins, carbs, and fats, thereby gaining a more detailed insight into their dietary habits and ensuring nutritional targets are met.
  • Structured Yet Adaptable: It demands an understanding of how different foods constitute macros while also offering adaptability, where planning and tracking empower users to align their food choices with their macro requirements.
 

How It Works in Practice

 
  • Determining Daily Targets: A person’s daily macro targets are calculated based on factors such as age, gender, weight, activity level, and specific goals.
  • Food Tracking: Every meal and snack is analyzed for its macronutrient content, often using tools or apps, ensuring that the totals across the day align with the set targets.
  • Adjustment and Flexibility: The diet allows for periodic adjustments based on progress, enabling individuals to modify their macro ratios to better suit evolving goals and changes in lifestyle.
  • Integration with Caloric Intake: While macronutrients are the primary focus, total caloric intake is indirectly managed since each macronutrient contributes calories (with protein and carbs providing about 4 calories per gram, and fats about 9).
 

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Counting Macros (IIFYM) Diet Benefits

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

Counting Macros (IIFYM) Diet Risks

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

Counting Macros (IIFYM) Diet Basic Rules

 

Understanding IIFYM

 
  • IIFYM stands for "If It Fits Your Macros"—a flexible dieting approach that focuses on meeting daily macronutrient targets rather than restricting specific foods.
  • Core Principle: As long as your food choices align with your macro goals, you have the freedom to enjoy a variety of foods.
  • Empowerment: This method emphasizes tracking and balancing protein, carbohydrates, and fats to tailor nutrition to your individual needs and lifestyle.
 

Calculating Your Daily Calorie Needs

 
  • Determine Basal Metabolic Rate (BMR): Calculate the calories your body needs at rest, using formulas like Mifflin-St Jeor, then adjust for your activity level.
  • Set Your Goals: Whether you aim to lose weight, maintain, or gain mass, adjust your calorie limit accordingly.
  • Monitor and Adjust: Regularly track your progress and be prepared to adjust your calorie intake as your body’s energy needs evolve.
 

Defining and Tracking Your Macros

 
  • Macro Breakdown: Decide the ratio of protein, carbohydrates, and fats that fits your personal goals, lifestyle, and activity level.
  • Tracking Tools: Use apps or food diaries to accurately log every meal and snack to ensure you are meeting your daily macro targets.
  • Consistency: Focus on hitting your daily macro goals rather than perfection at every meal. Consistency over time is key.
 

Prioritizing Quality While Enjoying Flexibility

 
  • Food Quality Matters: Although IIFYM allows for flexibility, prioritize nutrient-dense foods to support overall health.
  • Balance is Essential: Complement your macro counts with micronutrients by including a variety of fruits, vegetables, and whole grains.
  • Indulgences in Moderation: Integrate treats into your plan without compromising your macro goals, helping maintain a sustainable diet.
 

Practical Strategies for Long-Term Success

 
  • Plan and Prep: Organize your meals ahead of time to avoid last-minute unhealthy decisions and simplify macro tracking.
  • Be Flexible: Understand that small deviations are normal; view them as learning opportunities rather than failures.
  • Seek Guidance: Consult with nutrition professionals to tailor the IIFYM approach to your specific needs and adjust your plan as your goals progress.
 

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Types of Counting Macros (IIFYM) Diet

‍

Balanced IIFYM

 

The Balanced IIFYM approach integrates an equal emphasis on all macronutrients—proteins, carbohydrates, and fats. This diet is ideal for those seeking a sustainable lifestyle as it allows flexibility and enjoyment while meeting daily nutritional goals.

High Protein IIFYM

 

This diet prioritizes protein intake, making it perfect for muscle building and recovery. It maintains flexible carb and fat allowances to ensure that dieters can reach their macros without sacrificing food variety.

Carb Cycling IIFYM

 

Carb Cycling IIFYM adjusts carbohydrate consumption on different days to cater to workout intensity and recovery needs. This approach helps to maximize energy during training while boosting fat loss on lower-carb days.

Fat-Focused IIFYM

 

This version emphasizes higher fat intake, paired with moderate protein and lower carbohydrates. It is particularly suited for those who perform well on a higher fat, lower carb regimen and appreciate the flexibility of counting macros.

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What to Eat on Counting Macros (IIFYM) Diet

Lean Protein Sources

 

Examples include chicken breast, turkey, lean beef, and tofu. These foods are essential for muscle repair and growth while keeping fat intake low.

Complex Carbohydrates

 

Foods like brown rice, quinoa, and sweet potatoes provide slow-releasing energy along with fiber, which supports digestion and sustained energy levels.

Healthy Fats

 

Incorporate sources such as avocado, olive oil, and mixed nuts. They are crucial for hormone production and help support overall health.

Dairy or Alternatives

 

Low-fat options like Greek yogurt, cottage cheese, or plant-based alternatives offer protein and essential nutrients while maintaining a balanced macro intake.

Fruits and Vegetables

 

Incorporate a variety of colorful produce such as berries, leafy greens, and cruciferous vegetables to ensure an abundance of vitamins, minerals, and antioxidants.

Whole Grains

 

Whole grains like oats, whole wheat bread, and barley provide sustained energy and fiber, making them an excellent source of complex carbohydrates in an IIFYM plan.

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7-Day Counting Macros (IIFYM) Diet Plan

Day 1: Balanced Start

 

Macros: ~1500 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~40g

Breakfast: Egg white omelette with spinach, tomatoes, and mushrooms; a serving of oatmeal with fresh berries.

Morning Snack: Unsweetened Greek yogurt with a small handful of almonds.

Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, a serving of quinoa, and light vinaigrette.

Afternoon Snack: One apple with 1 tablespoon of natural peanut butter.

Dinner: Baked salmon served with steamed broccoli and roasted sweet potato.

Day 2: High Protein Emphasis

 

Macros: ~1550 kcal | Protein: ~140g | Carbs: ~145g | Fat: ~42g

Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk; a slice of whole-grain toast with avocado.

Morning Snack: Cottage cheese with pineapple chunks.

Lunch: Turkey wrap with whole-wheat tortilla, mixed salad greens, tomatoes, and a light yogurt-based dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled lean beef stir-fried with bell peppers, broccoli, and a side of brown rice.

Day 3: Low-Carb Focus

 

Macros: ~1500 kcal | Protein: ~135g | Carbs: ~110g | Fat: ~50g

Breakfast: Veggie scramble with eggs, spinach, zucchini, and mushrooms; served with a side of avocado slices.

Morning Snack: A protein bar (low-carb option) with at least 15g protein.

Lunch: Steak salad with mixed greens, cherry tomatoes, red onions, cucumbers, and a drizzle of olive oil and lemon.

Afternoon Snack: A handful of walnuts and a few berries.

Dinner: Herb-roasted chicken thighs with steamed asparagus and a small portion of cauliflower rice.

Day 4: Carb Cycling Boost

 

Macros: ~1600 kcal | Protein: ~135g | Carbs: ~160g | Fat: ~45g

Breakfast: Whole-grain pancakes topped with a light spread of almond butter and fresh strawberries.

Morning Snack: A small bowl of mixed fruit (berries, kiwi, and melon) with a side of low-fat Greek yogurt.

Lunch: Quinoa and black bean salad with diced bell peppers, corn, red onion, cilantro, and lime dressing.

Afternoon Snack: Rice cakes with cottage cheese and cucumber slices.

Dinner: Grilled turkey burger (no bun) served with a side of roasted Brussels sprouts and a small portion of sweet potato mash.

Day 5: Vegan IIFYM Day

 

Macros: ~1500 kcal | Protein: ~120g | Carbs: ~160g | Fat: ~40g

Breakfast: Tofu scramble with turmeric, spinach, bell peppers, onions, and nutritional yeast; served with a slice of whole-grain toast.

Morning Snack: A smoothie with pea protein, mixed berries, spinach, and unsweetened almond milk.

Lunch: Lentil and chickpea salad with cucumbers, tomatoes, red onion, and a lemon-tahini dressing.

Afternoon Snack: A small handful of mixed nuts and an orange.

Dinner: Quinoa-stuffed bell peppers with black beans, corn, and a sprinkle of vegan cheese, served with a side salad.

Day 6: Mediterranean Twist

 

Macros: ~1550 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~45g

Breakfast: Greek yogurt bowl with sliced figs, a drizzle of honey, and a serving of granola.

Morning Snack: Sliced cucumbers and cherry tomatoes with a light hummus dip.

Lunch: Grilled chicken souvlaki with a side of tabbouleh salad and whole-wheat pita bread.

Afternoon Snack: A small serving of olives and a few whole-grain crackers.

Dinner: Baked cod with a Mediterranean salsa (cherry tomatoes, olives, capers, and basil) alongside steamed green beans and a small portion of brown rice.

Day 7: Clean Eating Finale

 

Macros: ~1500 kcal | Protein: ~125g | Carbs: ~140g | Fat: ~42g

Breakfast: Smoothie bowl with blended spinach, frozen mixed berries, protein powder, and a topping of chia seeds and sliced kiwi.

Morning Snack: A boiled egg with a piece of fruit such as a pear.

Lunch: Grilled shrimp salad with mixed greens, avocado, cherry tomatoes, and a squeeze of lemon with olive oil drizzle.

Afternoon Snack: Celery sticks with a light almond butter spread.

Dinner: Lean baked chicken breast served with roasted vegetables (zucchini, bell peppers, carrots) and a side of wild rice.

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What to Avoid on Counting Macros (IIFYM) Diet

 

Healthy Eating Guidelines

 
  • Balanced Plate: Focus on naturally unprocessed foods by including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in every meal.
  • Moderation is Key: Even healthy foods should be enjoyed in balanced portions. Avoid excessive intake of any macronutrient, particularly refined carbohydrates and fats.
  • Hydration: Hydrate adequately with water and limit beverages loaded with sugars and artificial additives.
 

Foods to Avoid

 
  • Processed Foods: Steer clear from highly processed meals, packaged snacks, and ready-to-eat foods that often contain preservatives, additives, and an excess of sodium or unhealthy fats.
  • Refined Sugars and Sweets: Significantly reduce the consumption of sugary treats, sodas, and desserts as they can spike blood sugar levels and contribute to weight gain and metabolic issues over time.
  • Trans Fats and Excess Saturated Fats: Avoid deep-fried foods, commercially baked goods, and packaged snacks with hydrogenated oils. Prioritize fats from natural sources like nuts, seeds, and avocados.
  • Excess Salt: High-sodium diets are linked to high blood pressure and other cardiovascular issues, so choose low-sodium alternatives and avoid adding too much salt to your meals.
 

Lifestyle Factors to Avoid

 
  • Overconsumption and Irregular Eating Patterns: Avoid eating too quickly or letting long intervals pass without eating, as both can lead to overeating during subsequent meals.
  • Lack of Variety: Avoid the trap of consuming a limited range of foods, which may lead to nutritional imbalances. Ensure your diet is rich in colorful fruits and vegetables to cover a spectrum of vitamins and minerals.
  • High-Stress Eating: Avoid using food as a primary method to cope with stress or emotions. Instead, explore mindful eating practices and stress-relief techniques to maintain balanced eating habits.
  • Skipping Physical Activity: While not a food-related issue, a sedentary lifestyle contributes significantly to poor health. Integrate regular physical activity and movement into your daily routine.
  • Lack of Sleep: Consistently poor sleep quality and insufficient rest can interfere with the body’s metabolism and affect overall dietary choices.
  • Overreliance on Dietary Supplements: Avoid using supplements as a primary source of nutrition. Rely on whole foods to obtain essential nutrients, using supplements only when medically indicated.
 

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Common Counting Macros (IIFYM) Diet Mistakes

Mistake 1: Inaccurate Food Measurement

 

Many IIFYM followers underestimate or overestimate portion sizes. Using inconsistent measurement techniques (like eyeballing instead of weighing food) can lead to significant calorie miscalculations and throw off the entire macro balance.

Mistake 2: Neglecting Nutrient Density

 

Focusing solely on hitting macro targets may lead to choosing processed or low-nutrient foods. It is important to prioritize whole, nutrient-dense options to ensure adequate micronutrient intake and overall health.

Mistake 3: Failing to Adjust Macros Over Time

 

The body’s requirements change as you lose weight or build muscle. Not regularly reassessing and adjusting your macro ratios can result in plateaus, slowed progress, or even nutritional imbalances over the long term.

Mistake 4: Overemphasis on Flexibility

 

While IIFYM promotes flexibility, overindulging in “cheat” foods that meet macro counts can lead to poor food choices. It is important to balance macro precision with overall food quality to support long-term health goals.

‍

How do I calculate my macros for IIFYM?

 

Calculate TDEE

 

  • Determine your calories: Use a BMR formula (e.g., Mifflin-St Jeor) and multiply by your activity level to get your TDEE—the calories needed to maintain your weight.
  • Adjust for goals: Decrease TDEE for fat loss or increase for muscle gain.
  • Set macro ratios: Allocate calories to protein (0.8-1.2g per pound), fats (20-30% of calories), with the remainder from carbs. Divide calories by 4 for protein/carbs and by 9 for fats.
  • Refine: Track progress and adjust as needed.

 

Can I eat junk food on IIFYM?

 

Junk Food and IIFYM

 

  • Yes: You can include junk food if it fits your daily macros.
  • Balance: Prioritize nutrient-dense foods to meet your vitamins and minerals needs.
  • Moderation: Relying heavily on low-quality options may hinder long-term health goals.
  • Flexibility: Enjoy treats responsibly while ensuring the majority of calories come from whole foods.

 

Is IIFYM effective for muscle gain?

 

IIFYM and Muscle Gain

 

  • IIFYM can be effective for muscle gain if you hit your target macros, especially protein, essential for muscle repair.
  • It offers flexibility to choose foods you enjoy, as long as overall calories and nutrients support training.
  • Pairing IIFYM with a structured strength training program is key to consistent progress.
  • Regular adjustments and monitoring are crucial to ensure continued gains and overall nutrition balance.

 

Still have questions?

We have answers. Book a consultation

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Still have questions? Our weight loss meds have answers

Learn More

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

Flexibility in Food Choices

 

Counting macros offers the flexibility to enjoy a wide variety of foods. By focusing on macronutrient ratios rather than strict food lists, you can incorporate both nutrient-dense and indulgent items into your diet, as long as they align with your daily macro goals.

Personalized Nutrition

 

This approach enables you to tailor your diet based on individual needs and goals. Tracking your macronutrient intake helps ensure that you receive the right balance of protein, fats, and carbohydrates for optimized performance and health.

Balanced Macronutrient Intake

 

Counting macros promotes a well-rounded intake of essential nutrients, which supports muscle repair, energy balance, and overall metabolic health. It encourages mindful eating habits and helps prevent nutrient deficiencies or excesses.

Nutritional Imbalance

 

Relying solely on macronutrient counting can sometimes lead to neglecting essential micronutrients, potentially resulting in deficiencies if the focus remains narrowly on protein, carbs, and fats.

Obsession with Numbers

 

The constant tracking of food intake can foster an unhealthy preoccupation with calorie and macro counts, which may contribute to disordered eating patterns or anxiety around food choices.

Overlooking Food Quality

 

Focusing on meeting macro targets might lead individuals to choose processed or low-quality foods simply because they fit within the macro limits, missing out on the benefits of nutrient-dense whole foods.

woman laying on a field of grass smiling

Counting Macros (IIFYM) Diet Benefits

 

Healthy Eating Guidelines

 
  • Balanced Plate: Focus on naturally unprocessed foods by including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in every meal.
  • Moderation is Key: Even healthy foods should be enjoyed in balanced portions. Avoid excessive intake of any macronutrient, particularly refined carbohydrates and fats.
  • Hydration: Hydrate adequately with water and limit beverages loaded with sugars and artificial additives.
 

Foods to Avoid

 
  • Processed Foods: Steer clear from highly processed meals, packaged snacks, and ready-to-eat foods that often contain preservatives, additives, and an excess of sodium or unhealthy fats.
  • Refined Sugars and Sweets: Significantly reduce the consumption of sugary treats, sodas, and desserts as they can spike blood sugar levels and contribute to weight gain and metabolic issues over time.
  • Trans Fats and Excess Saturated Fats: Avoid deep-fried foods, commercially baked goods, and packaged snacks with hydrogenated oils. Prioritize fats from natural sources like nuts, seeds, and avocados.
  • Excess Salt: High-sodium diets are linked to high blood pressure and other cardiovascular issues, so choose low-sodium alternatives and avoid adding too much salt to your meals.
 

Lifestyle Factors to Avoid

 
  • Overconsumption and Irregular Eating Patterns: Avoid eating too quickly or letting long intervals pass without eating, as both can lead to overeating during subsequent meals.
  • Lack of Variety: Avoid the trap of consuming a limited range of foods, which may lead to nutritional imbalances. Ensure your diet is rich in colorful fruits and vegetables to cover a spectrum of vitamins and minerals.
  • High-Stress Eating: Avoid using food as a primary method to cope with stress or emotions. Instead, explore mindful eating practices and stress-relief techniques to maintain balanced eating habits.
  • Skipping Physical Activity: While not a food-related issue, a sedentary lifestyle contributes significantly to poor health. Integrate regular physical activity and movement into your daily routine.
  • Lack of Sleep: Consistently poor sleep quality and insufficient rest can interfere with the body’s metabolism and affect overall dietary choices.
  • Overreliance on Dietary Supplements: Avoid using supplements as a primary source of nutrition. Rely on whole foods to obtain essential nutrients, using supplements only when medically indicated.
 

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A weight management program tailored to you

Initial Dosage

Your initial medication and dosage are carefully determined by doctors, taking into account your unique health profile. This ensures a personalized and safe treatment plan tailored to your specific needs.

Titration

We gradually adjust your dosage to reach the optimal therapeutic level, ensuring maximum effectiveness while minimizing potential side effects.

Additional Treatments

Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

Got questions? We have answers.

Do your plans include prescriptions and medications?

Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

Curex and its pharmacy partners do not have any association with Novo Nordisk.

Will I be prescribed semaglutide if I sign up?

Your health journey is unique, and we tailor our care to match. Any prescriptions, including semaglutide, will be based on the expert assessment of the medical provider matched with you through our platform. You can trust that your treatment plan will be personalized to fit your specific needs. And if semaglutide is not prescribed, we will provide a full refund.

What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

Is insurance required?

No, Curex doesn’t require insurance. We offer clear and simple pricing, along with affordable medication options, making it easy and accessible to take care of your health.

Can I pay with an FSA or HSA card?

Yes! You can pay with your HSA or FSA card.

How much does treatment cost?

Semaglutide Injections:

Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1mg, 1.7mg and 2.4mg of semaglutide for an additional $50 per month for each plan.

Tirzepatide Injections:

Prices for tirzepatide start at only $249 per month for weekly doses of 2.5mg and 5mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10mg and 12.5mg of tirzepatide for an additional $100 per month for each plan.

Semaglutide Tablets:

Prices for semaglutide tablets start at only $149 per month for daily doses of 2mg. You can cancel anytime. Some people experience weight loss at this dose and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 4mg and 8mg of semaglutide daily for an additional $50 per month for each plan.

Tirzepatide Tablets:

Prices for tirzepatide start at only $199 per month for daily dosees of 3mg of tirzepatide. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 6mg and 12 mg of tirzepatide daily for an additional $100 per month for each plan.

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Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

How do I calculate my macros for IIFYM?

Day 1: Balanced Start

 

Macros: ~1500 kcal | Protein: ~130g | Carbs: ~150g | Fat: ~40g

Breakfast: Egg white omelette with spinach, tomatoes, and mushrooms; a serving of oatmeal with fresh berries.

Morning Snack: Unsweetened Greek yogurt with a small handful of almonds.

Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, a serving of quinoa, and light vinaigrette.

Afternoon Snack: One apple with 1 tablespoon of natural peanut butter.

Dinner: Baked salmon served with steamed broccoli and roasted sweet potato.

Can I eat junk food on IIFYM?

Day 2: High Protein Emphasis

 

Macros: ~1550 kcal | Protein: ~140g | Carbs: ~145g | Fat: ~42g

Breakfast: Protein smoothie with whey protein, banana, spinach, and almond milk; a slice of whole-grain toast with avocado.

Morning Snack: Cottage cheese with pineapple chunks.

Lunch: Turkey wrap with whole-wheat tortilla, mixed salad greens, tomatoes, and a light yogurt-based dressing.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled lean beef stir-fried with bell peppers, broccoli, and a side of brown rice.

Is IIFYM effective for muscle gain?

Day 3: Low-Carb Focus

 

Macros: ~1500 kcal | Protein: ~135g | Carbs: ~110g | Fat: ~50g

Breakfast: Veggie scramble with eggs, spinach, zucchini, and mushrooms; served with a side of avocado slices.

Morning Snack: A protein bar (low-carb option) with at least 15g protein.

Lunch: Steak salad with mixed greens, cherry tomatoes, red onions, cucumbers, and a drizzle of olive oil and lemon.

Afternoon Snack: A handful of walnuts and a few berries.

Dinner: Herb-roasted chicken thighs with steamed asparagus and a small portion of cauliflower rice.

Day 4: Carb Cycling Boost

 

Macros: ~1600 kcal | Protein: ~135g | Carbs: ~160g | Fat: ~45g

Breakfast: Whole-grain pancakes topped with a light spread of almond butter and fresh strawberries.

Morning Snack: A small bowl of mixed fruit (berries, kiwi, and melon) with a side of low-fat Greek yogurt.

Lunch: Quinoa and black bean salad with diced bell peppers, corn, red onion, cilantro, and lime dressing.

Afternoon Snack: Rice cakes with cottage cheese and cucumber slices.

Dinner: Grilled turkey burger (no bun) served with a side of roasted Brussels sprouts and a small portion of sweet potato mash.

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Contact

Call/text us at:

(857) 240-1080

Email us at:

hi@getcurex.com

777 Brickell Ave #500-95053
Miami, FL 33131

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NOTICE OF PRIVACY PRACTICES
Curex provides allergy care plans for allergies, asthma, eczema and pet allergies.

Curex providers may prescribe sublingual allergy drops that contain the same ingredients as allergy shots but are more convenient & affordable.
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Curex-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Curex telehealth platform.

Compounded medications have not been approved by the FDA and the FDA has not evaluated their safety or efficacy.

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