While many diets are meticulous about which foods you can and can’t eat, how much you can have, and even when you consume it, for some people, the excessive restrictions can be a recipe for failure. Instead, the IIFYM diet aims to get away from that — focusing on the three most important energy sources needed for our bodies to function properly.
Keep in mind, there has been some debate on whether or not this diet is in fact more or less effective than “eating clean,” and if a calorie is a calorie regardless of the macro composition of the diet you’re following. Add in calories for your activity levels, and then divide those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat. A gram of carbohydrates is about four calories, so divide the calories by four and you get 255 grams of carbs.
In theory, IIFYM doesn’t care if you get those carbohydrates from sweet potatoes or ice cream. Also, keep in mind that endurance athletes will need to adjust their carbohydrate levels accordingly. Again, every gram of protein is approximately four calories, so divide the protein calories by four and you get 255 grams.
Since each gram of fat equals about nine calories, that amounts to about 46 grams of fat every day, which, according to Bonci, might be low for some athletes. While you are allowed to on IIFYM, eating sticks of butter wrapped in bacon for your fat intake isn’t recommended. The beauty of IIFYM is the flexibility — you can adjust the ratios to fit your caloric needs and you can choose from any food to fill those needs. Going on a macrobiotic diet plan starts with a good nutrition plan and advice from your holistic health practitioner.


However, some studies support it and numerous individuals have reported success with this diet. Leslie Bonci, MPH, RD, CSSD, LDN, Director of Sports Nutrition at the University of Pittsburgh Medical Center, points out that adding calories based on activity level is a guesstimate and not a precise science. This way you can tell if drastic differences will need to take place, or if you’re already close to the ratio, which is a good jumping off point. This can be consumed as lean turkey or chicken breast, but if you’re going to put down some double cheeseburgers, be sure to factor in the amount of fat from the red meat and the carbohydrates from the bun as well. As an athlete, you’ll likely stick with complex carbs, lean protein and healthy fats, but IIFYM won’t put you on a guilt trip for the occasional pizza dinner or fried chicken lunch. Start getting healthier with tips from a certified health counselor in this free video on the macrobiotic diet plan.
I'm a holistic health counselor with Your Life in Balance, and today I'm going to talk about the macrobiotic diet plan.
How it works: Calculate your daily caloric needs, then split those calories into 40 percent carbohydrates, 40 percent protein and 20 percent fat, the ratio that IIFYM proponents say is the most effective for muscle growth, fat burning and consistent energy levels. The amount of calories you burn just by virtue of breathing and performing other vital functions is known as the basal metabolic rate, or BMR. In practice, you’ll likely work out harder and better with a belly full of spinach, though, rather than you will if you’re loaded up with buffalo mac and cheese.
So, the materials that you need would be a good nutrition plan, and advice from your holistic health practitioner. Below, use the calculators to find out a rough estimate of your caloric needs, based on the Mifflin-St.


They really, macrobiotic eaters really concentrate on living in balance, not just with what the foods that they eat, but how they live their lifestyles as well. They, you know, macrobiotic dieters and planners, they really feel that the food that we take in, the food that you eat, really becomes your blood, you know, your cells, and then the energy that comes out of that food, that there's exerted through your body from the foods that you're eating.
It's basically 50 to 60 percent of the core diet, from your whole grains, from your, you know, your brown rice, or any type of rice for that matter. But, you know, think again, everything is cooked, and everything is warming on the body, and very nurturing, very settling.
So, and then when cooking and using roasted nuts or raw nuts, or your soups and whole grains, and sea vegetables, they really focus on just kind of cooking plain, and bringing it to the table, and let, you know, take a Lazy Susan for instance, and really let each family member add what kind of condiments they want to their plate, just to really fit for their specific, you know, need or want. Instead of grilling, they tend to steam or poach the fish, and this gives it that vegetable-like texture that's easy to absorb, and it's more vegetable-like. When on the macrobiotic plan, you probably want to incorporate, you know, Vitamin D as a supplement, because you're not going to be getting Vitamin D from your food source necessarily. I truly believe that it has helped to heal some cancer patients, people that, you know, do have cancer and might not want to go through the harsh, you know, chemotherapy and radiation, and look to, instead, to change their diet, to help ease the pain of cancer, or to help, maybe, even eliminate cancer, would be going on the macrobiotic diet plan.




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