{"id":315537,"date":"2019-05-14T21:46:00","date_gmt":"2019-05-14T19:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315537"},"modified":"2021-11-30T21:49:18","modified_gmt":"2021-11-30T20:49:18","slug":"iifym-flexible-diet-that-would-help-to-achieve-your-goals","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/","title":{"rendered":"How to Eat Pizza, Sweets, and Still Lose Weight Thanks to IIFYM?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#What_does_IIFYM_stand_for\" title=\"What does IIFYM stand for?\">What does IIFYM stand for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#What_are_macronutrients\" title=\"What are macronutrients?\">What are macronutrients?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#Calculate_your_ideal_macronutrient_intake\" title=\"Calculate your ideal macronutrient intake\">Calculate your ideal macronutrient intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#5_advantages_of_IIFYM\" title=\"5 advantages of IIFYM\">5 advantages of IIFYM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#5_disadvantages_of_IIFYM\" title=\"5 disadvantages of IIFYM\">5 disadvantages of IIFYM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#Right_vs_wrong_concept_of_IIFYM\" title=\"Right vs. wrong concept of IIFYM\">Right vs. wrong concept of IIFYM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#How_to_plan_your_meals_with_IIFYM\" title=\"How to plan your meals with IIFYM?\">How to plan your meals with IIFYM?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#5_tips_to_help_you_get_started_with_IIFYM\" title=\"5 tips to help you get started with IIFYM\">5 tips to help you get started with IIFYM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/#What_to_remember\" title=\"What to remember\">What to remember<\/a><\/li><\/ul><\/nav><\/div>\n\n<p id=\"block-442b14fa-f399-42a5-86ca-d0bfbd6f9789\">To have a burger, chocolate, wine, or ice cream on certain days and not gain weight, or even lose some of it. Does it sound like a dream and a wish of all the people who want to lose weight? Now, try to imagine that this dream can come true, and you can really eat whatever you feel like. Of course, there is a slight catch, you have to fit everything into your set intake of macronutrients, and therefore think about what specific foods are made of. Nonetheless, if you are willing to get over this minor discomfort, we can start with the introduction of the IIFYM eating style.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-67d5667d-46d3-41d9-8a88-c563fdc97528\"><span class=\"ez-toc-section\" id=\"What_does_IIFYM_stand_for\"><\/span>What does IIFYM stand for?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b66a80f1-f8ce-4db9-9b9c-9c694322e16a\">For you to best understand the principles of this style of eating, we have to start from the beginning and introduce you to the basic concepts. Let&#8217;s start with what lies behind the mysterious <strong>acronym IIFYM.<\/strong> It stands for<strong><em>&#8220;If It Fits Your Macros&#8221;<\/em>.<\/strong>&nbsp;It, therefore, expresses the idea that a person&nbsp;<strong>can eat whatever kind of food they want unless it fits their macronutrients intake<\/strong>. You will learn more about its possible downfalls later in the article. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c994f86d-3ac7-42df-a8d4-4dd4de237fd8\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">IIFYM was not created as a new type of diet. This acronym&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">was first used by bodybuilders<\/span><\/strong><span data-preserver-spaces=\"true\"> on their discussion forums when they wanted to indulge in something &#8220;forbidden&#8221;. This designation was then passed on to the general public.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div id=\"block-bb5bbfee-00fd-4bd4-9ec3-0dd296d5c217\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/klancir052020-94-1124x749.jpg\" alt=\"Principles of IIFYM\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-09bbbb8d-12ea-4f3c-87c0-ac14e334df49\"><span class=\"ez-toc-section\" id=\"What_are_macronutrients\"><\/span>What are macronutrients?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-83ff141f-09b8-4842-a173-233cb6b50c67\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">To complete our basic insight, we&#8217;ll talk about macronutrients. In general, we distinguish&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">three basic macronutrients, which are proteins, carbohydrates, and fats.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-5b23d8ff-8e96-4254-b243-9196bb4a0311\">1. Protein<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f8b131b9-766a-48cc-90e0-6ad65624eb73\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Protein is a macronutrient that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">helps with bone health, muscle growth and also protects muscles from burning during the diet<\/span><\/strong><span data-preserver-spaces=\"true\">. It is therefore not surprising that this is not only vital for athletes. Its higher intake is often recommended during weight loss, not only for the above-mentioned benefits but also due to <\/span><strong><span data-preserver-spaces=\"true\">higher saturation and high thermal effect, <\/span><\/strong>which refers to<span data-preserver-spaces=\"true\"> the energy the body needs to process the nutrient. For proteins, depending on its type, the<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;thermal effect is between 20-30%<\/span><\/strong><span data-preserver-spaces=\"true\">. This means that out of 100 calories, only about 70-80 kcal is absorbed into our body<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2][3][5][13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0d08911b-99f8-44f1-9b75-0308f9c17fb1\"><strong data-rich-text-format-boundary=\"true\">Energy value of 1 g of protein: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d410379e-ac16-4b51-a9d4-eb359f6d3c1a\"><strong data-rich-text-format-boundary=\"true\">Protein sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-839feae8-2345-4178-986f-3d0a1693bca5\"><li>meat, fish<\/li><li>eggs<\/li><li>cottage cheese, yoghurt, cheese and other dairy products<\/li><li>vegan meat substitutes (tofu, tempeh, Seitan)<\/li><li><span data-preserver-spaces=\"true\">pseudo-cereals (buckwheat, amaranth<\/span>, <a href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li><li>legumes (lentils, beans)<\/li><li>nuts and seeds<\/li><li>protein powders (<a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">whey<\/a>, <a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based<\/a>)<\/li><li><a href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>protein bars, protein cookies<\/span> etc.<\/a><\/li><\/ul>\n\n\n\n<p id=\"block-b575fe17-ebdf-4573-bea9-f826792c3999\">You can learn more about protein sources in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 Foods with Which You Can Easily Add Protein to Your Diet<\/strong><\/a><\/p>\n\n\n\n<div id=\"block-1ddfece5-35d1-45ca-b59f-b977c3f93ed0\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/prote-1124x749.jpg\" alt=\"Protein sources\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-3881fb4e-7aa1-44ef-a6c5-29f6ac8b3000\">2. Carbohydrates<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0df266d4-122d-4009-be9a-ec6ae8fa2b02\">Carbohydrates are<span data-preserver-spaces=\"true\"> another major macronutrient. These are generally&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">known primarily as a source of energy for the body<\/span><\/strong><span data-preserver-spaces=\"true\">. Most of the carbohydrates break down into glucose before entering the blood, which the body uses&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">to make an energy-carrying molecule called ATP&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">(adenosine triphosphate). It is then used for various metabolic tasks, such as normal daily activities or sports performance. Although the body can use fats to yield the necessary energy to drive&nbsp;ATP&nbsp;synthesis, for example, most cells prefer&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">carbohydrates as their primary energy source.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;As to the thermal effect of carbohydrates,<strong> it is somewhere between 5-10%.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-e3cbdec3-bf62-451a-b50b-bae439e48134\"><strong data-rich-text-format-boundary=\"true\">Energy value of 1 g of carbohydrates: 4 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0934eba2-264d-4453-98b7-403f8e5018a3\"><strong data-rich-text-format-boundary=\"true\">Carbohydrate sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-5f903d8d-3f43-4591-94da-325ccbca4352\"><li>whole-grain cereals (oat and spelled flakes, flour, rice, pasta, pastries)<\/li><li>pseudocereals (buckwheat, amaranth, quinoa)<\/li><li>normal and sweet potatoes<\/li><li>legumes (lentils, chickpeas, beans)<\/li><li>fruits and vegetables<\/li><\/ul>\n\n\n\n<div id=\"block-614fd1de-7c70-4503-8f33-ab919669f623\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/sachari-1124x749.jpg\" alt=\"Carbohydrate sources\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-8dad47a8-d8c0-4490-a969-f8438a2b1b29\">3. Fats<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"895\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg\" alt=\"The best sources of dietary fat\" class=\"wp-image-209297\" title=\"The best sources of dietary fat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-895x1124.jpg 895w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-319x400.jpg 319w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male-1223x1536.jpg 1223w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/male.jpg 1364w\" sizes=\"auto, (max-width: 895px) 100vw, 895px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">The last important macronutrient is fats. Like carbohydrates,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">they are important sources of energy<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">help support cell growth<\/span><\/strong><span data-preserver-spaces=\"true\">. Plus,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">fats also protect the body&#8217;s organs, help to keep body warm, and are also needed for the synthesis of hormones, including testosterone.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;There are even vitamins &#8211; A, D, E, K, which are fat-soluble. In case of insufficient fat intake, you may have a problem with their absorption.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Energy value of 1 g of fat: 9 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Fat sources:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>seeds, nuts, and nut butter<\/li><li>butter, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ghee<\/a> and oils (sunflower, olive, pumpkin)<\/li><li>olives<\/li><li>avocado<\/li><li>fat, which is a natural component of animal protein (for example, fat in beef)<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-4f42fd49-1444-4e25-a926-b71e128510a1\"><span class=\"ez-toc-section\" id=\"Calculate_your_ideal_macronutrient_intake\"><\/span>Calculate your ideal macronutrient intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p id=\"block-4c31aa5c-d67e-4feb-9292-c0a2bb484e07\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Now that we discussed the basic concepts, you can take the next step. Here you can<\/span><strong><span data-preserver-spaces=\"true\"> determine specific values of macronutrients for your body<\/span><\/strong><span data-preserver-spaces=\"true\">, which will help you to reach some goal, such as weight loss. The easiest way is to use our macronutrient calculator, which will do all the work for you and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">calculate your macronutrient intake according to the data you enter<\/span><\/strong><span data-preserver-spaces=\"true\">. If you want to calculate it yourself, follow the steps in the article<\/span>&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\">How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n 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0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && 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if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n        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class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-0e46c129-24ba-423e-8f5c-ea302e8f1983\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Each coin has two sides, and so does the IIFYM. While it may seem perfect at first glance, it is not. So let&#8217;s take a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">closer look at its pros and cons, so<\/span><\/strong><span data-preserver-spaces=\"true\"> you can objectively consider whether this type of lifestyle is really the best thing for your body. If you also know the&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">dark side of IIFYM<\/span><\/strong><span data-preserver-spaces=\"true\">, you can quite possibly avoid the negative consequences, so that you will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">only benefit from its positives.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-f5dee755-88b5-4f0b-87ba-2471d355268c\"><span class=\"ez-toc-section\" id=\"5_advantages_of_IIFYM\"><\/span>5 advantages of IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-82b18d6c-e2ae-4bb2-9a88-0abde29d7629\">1. You will have an overview of the macronutrient composition of foods<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f00913cd-61fe-423a-8a37-a3325f41a9dc\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If you decide to follow IIFYM, you will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">have to write calories down into some app such as<\/span><\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">MyFitnessPal.<\/a> <span data-preserver-spaces=\"true\">It already contains the list of preset foods that you should just add to your meal plan. On the other hand, there is also the possibility to&nbsp;write down<strong> your own energy value for the foods you enter.<\/strong> In this way, you should try to eat a predetermined amount of macros and thus get 100% of proteins, carbohydrates, and fats. You have to learn to work with individual ingredients, know how to sneak more protein into your food, or how to reduce the fat content in your dinner. For some, writing things down may be fun, for others it may be not. After a while,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you lean to eyeball food serving sizes, so the process will become faster and more automatic<\/span><\/strong><span data-preserver-spaces=\"true\">. Maybe thanks to writing things down, you will also discover some hidden calories that you had no idea about before.<\/span><\/p>\n\n\n\n<div id=\"block-e358e5e0-20e4-4957-8a6b-a1b76dad30c0\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-502387628-1124x750.jpg\" alt=\"How to count macros IIFYM\" width=\"843\" height=\"563\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-bd517635-8c88-40f0-b9bd-49fb12baadc2\">2. You get freedom with food choices<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d00d38db-301d-4bd5-8af1-d37d5d444e03\"><em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&#8220;I can&#8217;t have dinner with you tomorrow, I&#8217;m trying to lose weight and I have to follow my diet.&#8221;<\/span><\/em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&nbsp;You will never have to say exactly this sentence again. If we were to characterize IIFYM in one word, it would definitely be&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">flexible<\/span><\/strong><span data-preserver-spaces=\"true\">. This is a key aspect that so many people like.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">You don&#8217;t have to avoid social events<\/span><\/strong><span data-preserver-spaces=\"true\">, you can simply have whatever food you want, all you have to do is fit it into your intake, write it down, and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">adapt other meals to it during the day<\/span><\/strong><span data-preserver-spaces=\"true\">. The advantage is that most dishes of well-known restaurant chains have publicly available nutritional information.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-4d7e1596-fb49-4fd2-ae14-ba0768ebf1aa\">For example, if you have a Double Whopper in Burger King, which has approximately 900 kcal, 50 g of carbohydrates, 56 g of fat, and 35 g of protein, you will probably realize that you have to cut down on fats when having other daily meals. Conversely, if you opt for a McDonald&#8217;s wrap with grilled chicken, you will supply the body with 350 kcal, 41 g of carbohydrates, 10 g of fat, and 26 g of protein, which might be a fairly balanced meal. This will make it easier to estimate your intake, and you will know whether you have to limit yourself to other meals you have during the day. And moreover,&nbsp;<strong>you might rather choose something else or share meal with someone to make sure it fits your macros.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30539,30248,48406,28324,32899,36262,36625,36412,48616\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-67f61bb4-f640-485d-9197-db1d80c14496\">3. You will get rid of the &#8220;all or nothing&#8221; mindset<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-611a4957-78d5-40ac-92c6-ec4cbf172e78\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Have you tried to lose weight in the past,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">but your efforts were thwarted by a celebration party where you had a piece of cake <\/span><\/strong><span data-preserver-spaces=\"true\">because you had already&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">broken the plan anyway and everything is lost<\/span><\/strong><span data-preserver-spaces=\"true\">, so you decided to eat everything that was on the table? That&#8217;s exactly what won&#8217;t happen to you anymore. With IIFYM,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">there are no longer any forbidden foods which could violate your meal plan<\/span><\/strong><span data-preserver-spaces=\"true\">. From now on, you are allowed to enjoy any food. All you need is to watch its amount, so that you have enough macros for the rest of the day.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-123e7bcd-f883-465e-bf73-aefbb940c546\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Thanks to IIFYM, you no longer have to be afraid of social events with a lot of irresistible food that would not fit into your diet plan. As we all know,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;forbidden fruit is always the sweetest<\/span><\/strong><span data-preserver-spaces=\"true\">, so it is quite possible that you will no longer be haunted by such cravings. The results of the studies also show that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you will enjoy your food more if you do not regret it.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-9198db21-dae5-4eef-adf0-c10734aa8c5d\">And if you are interested in tips on how to snack in a smart way, you should have a look at the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"7 Tips on How to Snack and Not Gain Weight. (opens in a new tab)\"><strong>7 Tips on How to Snack and Not Gain Weight<\/strong>.<\/a><\/p>\n\n\n\n<div id=\"block-79df613e-c73a-48e4-bc12-dee2f93e11e2\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-24T090340.015-2-1124x827.jpg\" alt=\"How to avoid overeating with IIFYM\" width=\"843\" height=\"620\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-fd3c2323-6d47-450d-896a-c983bc8e6580\">4. It can help you fight eating disorders<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-705131e0-3ff6-4eaf-bb72-764190c53d78\"><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">People who suffer from eating disorders are usually characterized by&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">an unhealthy relationship with food<\/span><\/strong><span data-preserver-spaces=\"true\">, such as the fear that they will gain weight even after a small amount of unhealthy food. We are certainly not trying to claim that IIFYM is the solution to eating disorders. In the case of such a disease, the person should discuss their health condition with a specialist.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">However, IIFYM can be used to help a person realize that nothing will happen if they consume other foods than they are used to eating.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-20fd0301-64d5-4c61-bd8c-93b110e298df\">5. The approach will be sustainable in the long run <\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1034\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg\" alt=\"How to lose weight permanently with IIFYM\" class=\"wp-image-209354\" title=\"How to lose weight permanently with IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1034x1124.jpg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-368x400.jpg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit-1413x1536.jpg 1413w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/udrzit.jpg 1579w\" sizes=\"auto, (max-width: 1034px) 100vw, 1034px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">If you have tried diets to lose weight in the past,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">were they sustainable for you in the long run?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Probably not if you no longer follow them and are looking for another way to lose weight permanently. Finding a diet that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">restricts you from eating your favourite foods is not a long-term solution.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;And to start losing weight with the fact that you can endure it now, and when you lose weight, you can finally have a cake and a hamburger, won&#8217;t work either.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Most certainly, you won&#8217;t last long with such an approach, and if you do reach your dream weight, you may well<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;encounter the yo-yo effect<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;that comes soon after you return to your previous eating habits. And the result?&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">You might gain not only the lost weight, but also some extra pounds.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">With IIFYM, <strong>y<\/strong><\/span><strong><span data-preserver-spaces=\"true\">ou don&#8217;t have to look forward to eating a cake in several months<\/span><\/strong><span data-preserver-spaces=\"true\">, but you can incorporate it into your meal plan in the first week. Your loved ones may not even know that you have started a new eating style, so you will avoid any possible remarks about your food, which could discourage you from trying to lose wight.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-2a027e2f-d404-4f56-b801-2fe7603b3078\"><span class=\"ez-toc-section\" id=\"5_disadvantages_of_IIFYM\"><\/span>5 disadvantages of IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-1b76b7b4-7e69-489a-899c-e759cefa7b29\">1. You can become a slave to calories<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-33889604-6afb-4018-8977-3c2aa18752b8\"><span data-preserver-spaces=\"true\">Of course, knowing what food contains is not a bad thing at all. If you are a perfectionist, it can easily happen that you start&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">overthinking every calorie and every gram of a given macronutrient<\/span><\/strong><span data-preserver-spaces=\"true\"> to make the macros fit you. But is it really necessary to eat exactly 83 grams of apple and throw away the rest? In the same way, you will know over time how much each food contains. Some may find these values informative, but if you think that you would become a slave to numbers based on that, which in the end would do you more harm than good, IIFYM is probably not your thing.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-14c9670a-c614-43ab-96e7-a573806ee0ab\"><span data-preserver-spaces=\"true\">It will probably take you a lot of time to start from the beginning,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you may not enjoy counting your macros, and it might even annoy you. <\/span><\/strong><span data-preserver-spaces=\"true\">Of course, it&#8217;s good to know that meat contains protein, but you don&#8217;t have to stress about the exact number. If you don&#8217;t like counting calories, and you feel bad about its idea, there are many other <\/span><strong><span data-preserver-spaces=\"true\">ways to lose weight<\/span><\/strong><strong>&nbsp;<\/strong><strong><span data-preserver-spaces=\"true\">effectively<\/span><u><span data-preserver-spaces=\"true\">&nbsp;<\/span><\/u><span data-preserver-spaces=\"true\">without having to stress about numbers<\/span>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-b2ef5a77-0fcb-4e8b-8eff-ddf360d331f8\">2. You are at risk for developing an eating disorder<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-460321c2-bb8b-435e-8989-5f4cae013c46\"><span data-preserver-spaces=\"true\">This point is quite closely related to the previous one. As already mentioned, each side has two coins. For some, IIFYM can teach them to eat the food they were previously afraid of,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">for others, counting macronutrients and calories may be a new obsession that will lead to an unhealthy relationship with food.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">The link between writing down food to fitness apps and the development of eating disorders has even been scientifically confirmed. Another study found that 73% of surveyed women with an eating disorder thought that <\/span><strong><span data-preserver-spaces=\"true\">counting macros of food had contributed to the development of the disease.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20138]<\/span><\/p>\n\n\n\n<div id=\"block-2e38e885-7e0e-4ce8-8e32-b2eaec653a84\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Ak\u00e1 je spojitos\u0165 medzi poruchami pr\u00edjmu potravy (PPP) a IIFYM\" width=\"843\" height=\"562\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-9a704d55-f2c6-4cf9-984b-bdb056b5e58a\">3. Estimating food weight can ruin your progress<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg\" alt=\"Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed\" class=\"wp-image-209397\" title=\"Ako schudn\u00fa\u0165 v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-823x1124.jpg 823w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1125x1536.jpg 1125w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-1500x2048.jpg 1500w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/vazi-jidl-scaled.jpg 1875w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">If you eat mostly at home and follow IIFYM, prepare your own food, then it&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">should be an easy ride for you to weigh everything out.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;However, a problem can arise if you are just starting out with IIFYM, but you still don&#8217;t want to give up, for example, having daily lunches in restaurants. Sure, it&#8217;s possible to lose weight even if you&#8217;re eating out, but let&#8217;s be honest,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">do you really dare to estimate how many grams of rice, meat, and sauce you got on a plate in a restaurant at the beginning of IFFYM?<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Deliberately try to do a test at home: ask someone to give you a portion of food, and you estimate how much there is on the plate. You may be surprised that your<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;values will differ from the real ones by hundreds of grams<\/span><\/strong><span data-preserver-spaces=\"true\">, and this will be really bad for your daily caloric intake.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, you can take a scale into the restaurant and weigh the food, but this approach <strong><span data-preserver-spaces=\"true\">will definitely not lead to a healthy relationship with food,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;so take it as an exaggeration. This is&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">important only for athletes just before the competition<\/span><\/strong><span data-preserver-spaces=\"true\">, but they will probably not eat in restaurants during this period, where they would not have 100% control over food.&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p id=\"block-efbbbc18-7cc9-4f3d-b915-21bbfc140ebd\">So if you want to eat out right from the beginning of IIFYM, try to choose a restaurant that indicate meal weight on the menu, and this will help you estimate the portion more easily. Another option is to <strong><span data-preserver-spaces=\"true\">order food at home, where you can eat without looking crazy with the food scale,<\/span><\/strong><span data-preserver-spaces=\"true\"> and you can leave the rest of the portion, which would significantly exceed your macros, for another family member or as leftovers. Unfortunately, the energy balance is relentless. And just because you didn&#8217;t write down the food information to your app doesn&#8217;t mean you didn&#8217;t eat it. Think about it and try to be as accurate as possible<\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-68dbfdc7-7281-4ef7-87ae-079d13a222a4\">4. Lack of vitamins and minerals<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-c1039c84-4a92-4e6f-8120-7fe3b2a8a67f\"><span data-preserver-spaces=\"true\">Relying on macronutrients, which are vital IIFYM, is one thing. <\/span><strong><span data-preserver-spaces=\"true\">But don&#8217;t forget about important micronutrients, whose long-term deficiency could have a negative effect on the body.<\/span><\/strong><span data-preserver-spaces=\"true\"> According to research, in modern diets, it often happens that at least some people have deficiency of certain vitamins or minerals. It is therefore quite probable that this deficit could occur even in people who do not <\/span><strong><span data-preserver-spaces=\"true\">take care of sufficient intake of fruits, vegetables and deal only with calories.<\/span><\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-d8ef6f24-b99e-4a3f-b214-16a461ee5614\"><span data-preserver-spaces=\"true\">Research to analyse micronutrient deficiencies in people following IIFYM has not yet been conducted. Yet, it is important to mention that<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;there are countless ways to approach this diet.<\/span><\/strong><span data-preserver-spaces=\"true\"> If you supply your body with mostly poor quality food, then you are also at risk of having vitamin or nutrient deficiency. You can deal with it<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;by following the so-called 80\/20 rule<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;together with IIFYM. This means that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">approximately 80% of your daily caloric intake should come from the quality foods we mentioned above, and the remaining 20% can come from goodies that will please your soul,<\/span><\/strong><span data-preserver-spaces=\"true\"> such as sweets, fast food, and so on.<\/span><\/p>\n\n\n\n<div id=\"block-d20e95ea-7f99-4cde-862d-4e10d56ca0ee\" class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/MG_6251jj-1124x750.jpeg\" alt=\"Nedostatok vitam\u00ednov a miner\u00e1lnych l\u00e1tok pri chudnut\u00ed\" width=\"843\" height=\"563\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-9cdbc347-36ae-4e1a-9cd9-21ffe58a6fe7\">5. It does not take into account overall health<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-011fd75d-7cd0-4d58-a5ff-06832f1c6cc6\"><span data-preserver-spaces=\"true\">If you have any health restrictions, keep in mind that<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;IIFYM does not take them into account.<\/span><\/strong><span data-preserver-spaces=\"true\"> For example, do you have to avoid food due to intolerance? Or do you have kidney problems or diabetes? Then you need to think about that even if you want to follow IIFYM. Of course, <\/span><strong><span data-preserver-spaces=\"true\">it is possible to combine this approach with some restrictions,<\/span><\/strong><span data-preserver-spaces=\"true\"> and it is necessary to choose the foods that can you include in your eating plan. However, it is best to<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;consult your doctor&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">about following a diet according to IIFYM rules.<\/span><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-29be182d-c261-47b1-9a25-e7d184994045\"><span class=\"ez-toc-section\" id=\"Right_vs_wrong_concept_of_IIFYM\"><\/span>Right vs. wrong concept of IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-f28a0470-acb1-4f5a-af09-241a6fd654e3\"><span data-preserver-spaces=\"true\">Based on the information above, you should already have an idea of how to go along so that IIFYM becomes a <\/span><strong><span data-preserver-spaces=\"true\">predominantly healthy, effective, and long-lasting eating style for you.<\/span><\/strong><span data-preserver-spaces=\"true\"> For even greater clarity, we will show both good and bad example of following IIFYM diet.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-b8f210e9-d08a-4b5c-afe5-352630e6c64a\"><span data-preserver-spaces=\"true\">As an example,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">we will use two women<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(let&#8217;s call them Sarah and Iva),&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">who are both 22 years old, height 170 cm, weight 70 kg, would like to lose weight, have a sedentary job, and do 2 hours of demanding circuit training a week.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-ffce6ae9-b0f0-45ca-bff6-496019a1e727\"><strong>The<span data-preserver-spaces=\"true\">&nbsp;recommended daily calorie intake for weight loss <\/span><\/strong>according to macronutrient calculator<strong><span data-preserver-spaces=\"true\"> is as follows: 1826 kcal, carbohydrates: 223 g, protein: 119 g, fat: 51 g.<\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">The right concept according to Sarah<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\">Sarah knows that&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">her body needs quality nutrients<\/span><\/strong><span data-preserver-spaces=\"true\">, so she decided to stick to the 80\/20 rule along with IIFYM. This means that she has set aside approximately 370 kcal (20%) of her daily intake for goodies that are not so nutrient-dense and beneficial.<\/span><\/li><li>Because she is an ice cream lover, she decides to invest these calories in Magnum with white chocolate, which has 259 kcal.<\/li><li>She still has 111 kcal left to please her taste buds, so she adds the tartar sauce she loves so much (specifically 25 ml, which corresponds to 100 kcal) to her lunch.<\/li><li><strong><span data-preserver-spaces=\"true\">She tries to ensure that the remaining meals are made of quality ingredients.<\/span><\/strong><\/li><li>She usually eats porridge for breakfast, so she writes down her regular portion into the calorie count app.<\/li><li><span data-preserver-spaces=\"true\">Since she uses meal prepping, she has already <\/span><strong><span data-preserver-spaces=\"true\">prepared a lunch portion<\/span><\/strong><span data-preserver-spaces=\"true\"> and wrote it down to calorie count app.<\/span><\/li><li><span data-preserver-spaces=\"true\">She hasn&#8217;t decided what to have for dinner yet. However, she knows in advance that <\/span><strong><span data-preserver-spaces=\"true\">she would fit it in her macros,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;so she will be able to indulge in a quality balanced meal.<\/span><\/li><li><span data-preserver-spaces=\"true\">Before preparing the dinner itself, she writes down the individual ingredients<\/span><strong><span data-preserver-spaces=\"true\"> she uses, and adjusts their weight to supplement the necessary macronutrients.<\/span><\/strong><\/li><li>At the end of the day, she takes care of having at least two pieces of fruit and 600 g of differently coloured vegetables to supplement the necessary micronutrients. <strong><span data-preserver-spaces=\"true\">Thanks to this she could eat 31 grams of fiber. This corresponds to the recommended intake for a woman, which should be at least 25 g.&nbsp;<\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">The wrong concept according to Iva<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Iva decided to stick to the motto that if the food she wants to eat fits into the macros, that&#8217;s all right.<\/li><li><strong><span data-preserver-spaces=\"true\">She doesn&#8217;t like planning,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;so she doesn&#8217;t think about food in advance, she eats what she wants.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">She did not deal with breakfast, morning snacks, and lunch.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Then she took a bag of gummy bears in the afternoon and only then decided to write everything down in the macro tables.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\">She was horrified to find out how few macros she should still consume.<\/span><\/strong><span data-preserver-spaces=\"true\"> She quickly took a whole package of cottage cheese to get enough protein.<\/span><\/li><li><span data-preserver-spaces=\"true\">For<strong>&nbsp;<\/strong>dinner, she had some protein shake, 8 grams of <\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span style=\"color: #ff6600;\">cashew nuts<\/span>,<\/a>&nbsp;a<span data-preserver-spaces=\"true\">nd went to bed with an&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">upset stomach and severe hunger.<\/span><\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg\" alt=\"Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed\" class=\"wp-image-209427\" title=\"Jedenie ke\u0161u orie\u0161kov pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1177103140.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">What did their final eating plan look like?<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Sarah&#8217;s meal plan<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>All ingredients are listed raw.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Breakfast:<\/span><\/strong><span data-preserver-spaces=\"true\"> Porridge (40 g), semi-skimmed milk (150 ml), banana (90 g), Skyr 0.1% fat &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">397 kcal, 29 g protein, 59 g carbohydrates, 5 g fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Lunch:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Chicken breast (150 g) baked with potatoes (200 g), broccoli (300 g), egg (piece 63 g), tartar sauce (25 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">640 kcal, 57 g of protein, 58 g of carbohydrates, 20 g of fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Afternoon snack:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Magnum with white chocolate (piece 86 g), apple (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">307 kcal, 3 g of protein, 40 g of carbohydrates, 15 g of fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Dinner:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Semolina pasta (80 g), cucumber (100 g), tomato (100 g), yellow pepper (100 g), smoked tofu (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">483 kcal, 30 g of protein, 66 g of carbohydrates, 11 g of fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">In total: 1827 kcal, 119 g of protein, 223 g of carbohydrates, 51 g of fat, 31 g of fiber.<\/span><\/strong><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Iva&#8217;s meal plan<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>All ingredients are listed raw.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Breakfast:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Nesquik cereals (50 g), chocolate protein (30 g), semi-skimmed milk (200 ml) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">390 kcal, 34 g of protein, 50 g of carbohydrates, 6 g of fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Morning snack:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Snickers bar (50 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">248 kcal, 4 g protein, 31 g carbohydrates, 12 g fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Lunch:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Twister from KFC (226 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">551 kcal, 25 g protein, 52 g carbohydrates, 27 g fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Afternoon snack<\/span><\/strong><span data-preserver-spaces=\"true\"> \u2013 low-fat cottage cheese (250 g), gummy bears (100 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">505 kcal, 37 g protein, 87 g carbohydrates, 1 g fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">Dinner<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;\u2013 chocolate protein (25 g), cashew nuts (8 g) &#8211;&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">145 kcal, 21 g protein, 4 g carbohydrates, 5 g fat.<\/span><\/strong><\/li><li><strong><span data-preserver-spaces=\"true\">In total: 1839 kcal, 121 g of protein, 224 g of carbohydrates, 51 g of fat, 5 g of fiber.<\/span><\/strong><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-0807bb7a-c975-4d1a-88a2-2f0c4aa8f6b6\"><span class=\"ez-toc-section\" id=\"How_to_plan_your_meals_with_IIFYM\"><\/span>How to plan your meals with IIFYM?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-965fc89d-27ef-48ea-bf31-843019d582c8\"><span data-preserver-spaces=\"true\">As we have shown in the example of Sarah and Iva, there are more ways to approach IIFYM. But if you are not ignorant about your health,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you should, at least from the beginning, plan most of your daily meals so that you<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">could consume enough calories at dinner (not like Iva), and have sufficient intake of fiber and micronutrients. <\/span><\/strong><span data-preserver-spaces=\"true\">In the long run, such a diet would not be sustainable for you &#8211; either you would eat in the evening, go beyond your macros, and thus move away from your dream goal, or you would starve. But you don&#8217;t want that, so some time later you would probably give up IIFYM anyway and go back to your old eating habits. To have an easy start, try applying our simple tips.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-3b182926-f664-42e0-bcee-225b61a653d9\"><span class=\"ez-toc-section\" id=\"5_tips_to_help_you_get_started_with_IIFYM\"><\/span>5 tips to help you get started with IIFYM<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-60a7afc7-04cd-4c6c-8b44-6b7f233f82d2\">1. Keep track of macronutrient sources<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-213fcd3d-436c-4bff-a116-468435d2df14\"><span data-preserver-spaces=\"true\">If you are starting to count calories and macronutrients, it is quite possible<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;that you do not yet have a complete overview of what each food contains.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;It does not matter.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Write down the sources of individual macronutrients from the beginning of our article on a separate paper,<\/span><\/strong><span data-preserver-spaces=\"true\"> which you would always have on hand. Then, when your app shows that you lack protein, for example, all you have to do is read the list, check what you have in the fridge, and it <\/span><strong><span data-preserver-spaces=\"true\">will be easier for you to prepare the final meal right away.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-bf9920d6-1511-4375-87b5-7ce0b4b0064c\">2. Plan at least some meals in advance<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-38581553-b2e8-4b8d-aa24-3ea6a797e3ef\"><span data-preserver-spaces=\"true\">If you are starting with IIFYM,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you will probably not be able to estimate your portion size yet.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In order for everything to suit you, it is better to plan your meals in advance. If you know you eat 4 meals a day,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you can at least have lunch and dinner ready.<\/span><\/strong><span data-preserver-spaces=\"true\"> When you get up in the morning, decide what will you eat, write down the food in the app, and <\/span><strong><span data-preserver-spaces=\"true\">you will be left with the remaining macronutrients for a snack or some other favourite food.<\/span><\/strong><\/p>\n\n\n\n<div id=\"block-ed2bc2a5-1d15-4a88-8990-748b3c546ded\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg\" alt=\"...\" class=\"wp-image-209447\" width=\"843\" height=\"562\" title=\"...\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1183057304-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-cbbe029a-2014-4c84-b49c-8ff85ed0cb12\">3. Create your customized food database<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-daf4c2f9-c2a2-489d-bfc7-d7256ea13244\"><span data-preserver-spaces=\"true\">I guess most of you don&#8217;t have a different breakfast every day throughout the year. You probably have&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">a few of the breakfast favourites you prepare during the week<\/span><\/strong><span data-preserver-spaces=\"true\">. And it might be the same for lunch and dinner. If so, you can simplify the whole writing process <\/span><strong><span data-preserver-spaces=\"true\">by saving the list of your favourite foods.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Thanks to this, you will&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">eventually create your own database of dishes<\/span><\/strong><span data-preserver-spaces=\"true\">, which will greatly simplify the whole process. Then you always just adjust the specific weight of raw ingredients that you ate that day, and that&#8217;s it. No science.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-1fd0ed96-295d-4181-8408-e1d3be9c5b83\">4. See the restaurant menu at home<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-671ea6cf-d1e7-4ca5-9c0d-2d8a1777913d\"><span data-preserver-spaces=\"true\">If you know you have to go to lunch with friends,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">try to look at the menu at home.<\/span><\/strong><span data-preserver-spaces=\"true\"> Most restaurant indicate <strong>portion <\/strong><\/span><strong><span data-preserver-spaces=\"true\">weight there<\/span><\/strong><span data-preserver-spaces=\"true\">, thanks to which you can more easily enter it in the tables. Think about the food you have chosen for the day in the restaurant and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">adapt the other dishes accordingly.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;You know, for example, that you will have spaghetti Aglio olio for lunch? Great idea, but keep in mind that this food&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">does not contain much protein.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;You will therefore need to supplement it with another meal.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"block-1f03c86e-cee0-4e8e-8327-61a2eb47973b\">5. Don&#8217;t try to be accurate at all costs<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png\" alt=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" class=\"wp-image-209509\" title=\"Ako jes\u0165 hamburgery a nepribra\u0165 v\u010faka IIFYM\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-917x1124.png 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-326x400.png 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1253x1536.png 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12-1671x2048.png 1671w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-12.png 1800w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">In order to see results,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you need to follow the macros<\/span><\/strong><span data-preserver-spaces=\"true\">, that is clear. But if you have a party once a month,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">you don&#8217;t have to carry a kitchen scale and weight foods. <\/span><\/strong><span data-preserver-spaces=\"true\">This is not what life is about. If you know that a family reunion is happening in the near future,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">try to think of what food you most often reach for on the table.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Do you usually eat pastries, ham, and vegetables? Then try to estimate the approximate amount, write it down, and you don&#8217;t have to worry more, <\/span><strong><span data-preserver-spaces=\"true\">take it as your normal day.<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you more of a sweet-tooth person,&nbsp;<strong><span data-preserver-spaces=\"true\">and know that you can&#8217;t resist chocolate goodies on the table?<\/span><\/strong><span data-preserver-spaces=\"true\"> All right, you just need to prepare for that. Buns and desserts are usually<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;rich in carbohydrates and fat.<\/span><\/strong><span data-preserver-spaces=\"true\"> So, before and after the celebration focus on replenishing the necessary proteins and calories, and <\/span><strong><span data-preserver-spaces=\"true\">&#8220;save&#8221; fats and carbohydrates for the celebration.<\/span><\/strong><span data-preserver-spaces=\"true\"> You can then try to estimate the amount eaten and write it down. As you get familiar with this diet over time, you will become more and more accurate. And if once a month you slightly go beyond your macros at the party, nothing will happen, <\/span><strong><span data-preserver-spaces=\"true\">you will not gain a pound of fat, and do not stress.<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"block-adf79528-2a3d-4ecb-b7c4-16ec7e69d395\"><span class=\"ez-toc-section\" id=\"What_to_remember\"><\/span>    What to remember<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-57ef7387-4d92-4a40-b7b5-2def7dd134a4\"><strong><span data-preserver-spaces=\"true\">IIFYM is a fairly specific eating style that is definitely not for everyone.<\/span><\/strong><span data-preserver-spaces=\"true\"> Before you start, you should thoroughly learn more about individual macronutrients, calorie counting apps, and also consider whether it is really the best option for you. If you have had an eating disorder in the past, you should <\/span><strong><span data-preserver-spaces=\"true\">discuss IIFYM with your doctor<\/span><\/strong><span data-preserver-spaces=\"true\"> &#8211; it might be helpful for some people, while for others, the<\/span><strong><span data-preserver-spaces=\"true\"> disease might make a comeback due to calorie restriction<\/span><\/strong><span data-preserver-spaces=\"true\">. Likewise, it is not your thing, <\/span><strong><span data-preserver-spaces=\"true\">if you don&#8217;t like tables,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">numbers, graphs and don&#8217;t want to weight your food.<\/span><\/strong> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-3aaaa4df-da43-4831-96c0-14d32046acf8\">And on the contrary, IIFYM can be a great choice for people<strong><span data-preserver-spaces=\"true\">&nbsp;who are trying to lose weight, stick to a strict diet, like to write down everything,<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">and would like to indulge in goodies <\/span><\/strong>that most diets usually restrict<span data-preserver-spaces=\"true\">. Ideally, try to follow the 80\/20 rule to be sure that you supply your body with quality nutrients, and you do not end up like Iva, who ate sweets, fast food during the day and for dinner, she was left with few macros to fit only protein shake and 8 g of nuts.<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span> <span data-preserver-spaces=\"true\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-efa34b9e-9815-46d5-893b-6fb55cf3d581\">Does IIFYM work for you? Share your experience with us in the comments below, and also share your tips on how to make counting of macros as easy as possible.<\/p>\n\n\n\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to treat yourself to sweets and other treats you love every day while still being able to lose weight? Get to know the magic of IIFYM and finally start enjoying weight loss.<\/p>\n","protected":false},"author":100,"featured_media":209549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7631,6833,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315537","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-healthy-lifestyle","9":"tag-macronutrients","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Eat Pizza, Sweets, and Still Lose Weight Thanks to IIFYM? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Would you like to treat yourself to sweets and other treats you love every day while still being able to lose weight? 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