Diets in Review - Find the Right Diet for You

What is Flexible Dieting? IIFYM Explained

Dieting concept. Young Woman choosing between Fruits and Sweets

Quality over quantity? Not with flexible dieting.

Also referred to as IIFYM (If It Fits Your Macros), flexible dieting is a nutrition plan originally followed by bodybuilders and fitness competitors that allows you to eat whatever you want and not have it effect your body composition or performance, as long as it fits into your daily calorie and macro needs. Example: Can I eat this slice of pizza? Sure, if it fits your macros (get it?)

Let us explain: IIFYM is based on the principle of “calories in, calories out” combined with the idea that eating the exact ratio of macronutrients (carbs, protein and fat) for your body, regardless of their source, will not cause you to gain weight or body fat. As long as you don’t exceed your total caloric and macronutrient ranges for the day, you can eat virtually whatever you want.

Flexible dieting is essentially the opposite of clean eating, which emphasizes eating healthy, quality foods over the quantity of them. Flexible dieting, on the other hand, puts strict parameters on how much you can eat, but what you eat is up to you. Those who struggle with strict diets think flexible dieting is a miracle, while strict dieters feel it’s simply a way to justify eating junk food, which serves nothing in terms of health.

To quickly answer your question: flexible dieting works. Some of the most shredded physiques follow the IIFYM way of eating and they are doing photoshoots and taking home trophies year round. However, it’s important to remember a low body fat percentage does not equal a healthy body. Eating a diet high in junk food and low in nutrient dense foods will have negative effects on your health, even if it doesn’t effect your waistline.


Read Full Post >

Celebrate #NationalDrinkWineDay the Right Way

Glass with Red Wine

February 18th is National Drink Wine Day, and you may be surprised to hear us say, let’s celebrate!

While those looking to eat healthy and lose weight usually are told to avoid alcohol like the plague, wine is in a different class, and can fit into any healthy diet. While often considered a carbohydrate, alcohol is technically in a nutrient class all of its own. Aside from the typical macronutrients carbohydrates, proteins, and fats the only other substance that provides our bodies with calories is alcohol: 7 per gram compared to carbs’ and protein’s 4 calories and fat’s 9 calories per gram. Alcohol, however, should not be considered a macronutrient because we do not need it for survival.

While many would then write alcohol off as empty calories, wine, which is made from fermented grapes as opposed to barley and yeast, has unique redeeming nutritional properties and is widely accepted as a healthy option when enjoyed in moderation.

Many studies indicate that red wine lowers the risk of heart disease and may raise high density lipoprotein (HDL), or “good” cholesterol, when consumed in moderation. Moderation is defined as one 4 ounce glass of wine per day for women and two for men. Diets from around the world that encourage drinking red wine in moderation daily, like The Mediterranean Diet, have consistently shown lower rates of heart disease in their populations. The health benefits of red wine can be attributed to flavonoids and resveratrol, which is found in grape skins and seeds and work to help increase good cholesterol and prevent blood clots and plaque from building up on artery walls.

While red wine and white wine are comparable in calories and carbs (120 calories and 3.8g of carbs per serving) white wine has more sugar, while red wine offers more potassium, phosphorus, and magnesium. Because it has so many more minerals and less sugar per serving, always opt for a robust red over a sweet white.

Also Read:

Workouts and Wine: The Newest Trend in Napa

Wine May Protect Against Cancer

Drinking Wine Helps Keep You Smart

Burn More Calories Than Sex: Getting Sweaty on Valentine’s Day

valentinstag

by Mariah Edwards-Heflin

It’s Valentine’s Day, the holiday where all are taught to express our undying love with copious amounts of chocolates, desserts, and of course, sex. We’ve all heard that you can burn up to several hundred calories in a sex session with your boo, so who cares if we polish off those chocolates in one sitting, right?

Sorry, but no. According to HealthStatus.com, a 150 pound person can expect to burn just 72 calories during 15 minutes of sex. While fun, your little Valentine’s Day shenanigans won’t replace the calorie burn of the gym.

So does this mean you need to stress going to the gym to lift some weights on the most romantic day of the year? Not necessarily, unless you are really that committed to the #gymlife. Then by all means, be my guest, it’s actually pretty powerful foreplay before the main event. But there are a ton of fun, active, and healthy dates you can do on Valentine’s Day that work up more of a sweat than a roll in the hay.


Read Full Post >

Day After Super Bowl Biggest Diet Decision Day for Men

Chips, football and Six Pack of Beer and TV

According to an online US survey, 1 in 4 football fans claim to have gained an average of 10 pounds during football season.

The survey, conducted on behalf of Nutrisystem by Harris Interactive, found that out of 1,283 American football fans polled in early January 2013, 25 percent reported that they gained weight during the football season. For those that reported weight gain, the average was 10 pounds, while 16 percent admitted they gained 20 pounds or more.

Here’s another shocker: According to the USDA, the Super Bowl is the second largest food consumption day behind Thanksgiving. Americans will eat 30 million pounds of snacks, with the average football fan consuming 1,200 calories and 50 grams of fat, reports The Calorie Control Council. And that’s just from snacking- it doesn’t even take into to account all the alcohol and calorie-laden beverages that are also consumed.

This weight gain can be made even worse if you’re a fan of the losing team. According to a recent study published in Psychological Science, fans of the losing team tend to load up on saturated fats and sugars the Monday after the big game, whereas fans of the winning team opt for healthier foods.


Read Full Post >

Kim Kardashian Using Atkins 40 to Drop Baby Weight Again

Kim KardashianKim Kardashian recently gave birth to a baby boy and has resumed her role as Atkins ambassador to lose the 40 pounds she gained during her pregnancy. Kim followed the controversial diet after her first pregnancy, and said she had such great results, she’s doing it again.

We spoke with Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals, Inc. who is working with Kim directly to shed the baby weight this time around.

Heimowitz told DietinReview.com Kim will be following the Atkins 40 program, an extension of Atkins 20, which is the same high-protein, low-carbohydrate diet, but gives people more flexibility in the foods they eat and a few more grams of carbs to work with while still promoting weight loss.


Read Full Post >