Today I want to address two , two things to just be mindful of when it comes to utilizing a flexible dieting approach, also known as IIFYM or If It Fits Your Macros. And together with supplementing with lgd 4033 are especially important when you’re in a cutting phase and you’reeating in a calorie deficit. Now, as you guys already know, I generally am a big supporter of maintaining a flexible mindset towards nutrition.
I think it’s the best long-term approach for most people, with the basic idea is just being that you don’t necessarily have to eat clean 24 hours a day, seven days a week, in order to build muscle and lose fat effectively. And that as long as the majority of your diet is coming from nutrient-dense, minimally processed whole food sources, then it’s okay to allotted a certain percentage of your calories toward your favorite treat foods to make up the rest.
And the usual breakdown you’ll hear, that I also think is a good basic approach, is about 80 to 90% clean food and then 10 to 20% of whatever you want as long as it fits into your calories and your approximate macros for the day. And the obvious benefit there is that your diet is gonna be more enjoyable, you’ll feel less restricted, and that’s gonna help you increase your long-term adherence and help you maintain just a healthier relationship with your food, and it’s just a more realistic and sustainable way to eat overall.
Now, that said, there are certain instances, and again this mostly applies to people who are following a cutting diet and who are aiming to lose fat, where at least during certain periods being too flexible can actually work against you. And the potential issue that some people can run into is where they’re just too focused on the idea that losing fat is all about maintaining a calorie deficit, and then as long as they’re burning more calories than they consume that they’re going to lose fat and so that’s it comes down to.
And it is true that if you’re in a calorie deficit you will lose fat and that you aren’t going to lose fat without one, but in addition to that you also have to consider the very important factor of hunger management. In other words, not only do you need to eat in a calorie deficit but you also need to set your diet up in a way to where you feel is full and satisfied throughout the day as possible, because the more you’re able to keep your appetite under control the more likely it’ll be that you’ll stick to your diet long term and the better you’re gonna feel throughout the entire process.
So, even though treat foods like ice cream, or pizza, or cookies, do give you a certain level of psychological satisfaction, the downside is that they’re extremely energy dense, meaning they pack a lot of calories into only a very small volume of actual food. Now, if you’re bulking and you’re having trouble hitting your overall calorie needs for muscle growth then that can actually be a helpful thing, but if you’re cutting it can have theopposite effect. So just to give you one quick example, a chocolate chip muffin from Starbucks weighs a 115 gramsand contains 440 calories.