2 Potential Problems With Flexible Dieting (IIFYM)

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2 Potential Problems With Flexible Dieting (IIFYM)

A flexible mindset toward nutrition is the best long-term approach for most people. But there are two potential drawbacks to the “if it fits your macros” (IIFYM) dieting approach.

Yes, it's true that you don’t have to eat “clean” 24-7 to build muscle and lose fat effectively. If the majority of your diet is coming from nutrient-dense, minimally processed whole food sources, then it’s okay to allot a certain percentage of your calories toward your favorite treat foods.

Your cutting diet will be more enjoyable, you’ll feel less restricted, you’ll have a healthier relationship with your food, and it’s a more realistic and sustainable way to eat overall.

However, the first potential issue with the IIFYM diet approach is that sometimes, being too flexible can actually work against you. Some people get too focused on the idea that losing fat is purely about maintaining a calorie deficit.

It is true you aren’t going to lose fat without being in a calorie deficit, but you also have to consider the very important factor of hunger management. Not only do you need to eat in a calorie deficit, but you also need to eat so that you feel full and satisfied throughout the day.

The more you’re able to keep your appetite under control, the more likely you’ll be to stick to your fitness diet long-term and the better you’ll feel throughout the process. Treat foods like ice cream or pizza or cookies give you a certain level of psychological satisfaction, but they pack a lot of calories into a very small volume of food.

If hunger is making it hard for you to stick to your cutting plan, you’re likely going to be better off using a less flexible approach and instead focusing on maximizing your food volume relative to your calorie volume.

That might mean having a smaller percentage of your food allotted to “treat” items, only incorporating treat foods every 2 or 3 days rather than every day, or just eating clean throughout the week and then having one larger refeed day where you eat at maintenance and treat yourself a bit more.

Everyone is different, but you need to find the proper balance between maintaining a deficit while also managing your hunger.

The second potential issue with IIFYM is that of “trigger” foods — foods that cause you to compulsively overeat after just a small taste.

Some people are totally fine eating two cookies and then stopping, but for other people, eating certain high-sugar/high-fat foods in moderation can be really difficult. Two cookies ends up as four, and then six, and then the person gives up and lets things spiral even further.

If you have issues controlling yourself, you’re probably better off eating trigger foods less often or even abstaining altogether until you’re back at maintenance and your hunger levels aren’t as high.

All in all a flexible dieting mindset is what will work best for the overwhelming majority of the population, but keep these two factors in mind so that you can actually apply IIFYM in a way that is effective and sustainable over the long run.