This is the best accurate way to lose weight! Period.

jbadd17jbadd17 Posts: 29E-Class
Flexible dieting or IIFYM (If it fits your macros)

I've tried a lot of diets and crash diets name it all, i might have tried it or a variation of it.

But flexible dieting is the only one that made a lot of sense to me. Most sustainable too because it does not tell you to avoid the usual foods that you are eating, it just teaches you the macros of your food and how to control your portions. That is why when you get into flexible dieting, you dont see food as clean, or fatty, or sweet, or vegetarian, healthy or whatever. Whenever you see food you ctend to clasify them as fat, protein, carbs. This is when you will realize why your body never developed the way you wanted it to be because you of factors like: youve been eating waaaaay to much carbs or fats in a day or you were never consuming enough protein which are essential in building muscle. bodybuilders will find out how much protein they really need while individuals trying to lose weight will realize how much damage those starbucks frappuccinos have been doing to their bodies. 

there are a few things i did to really nail down my goals.
1) Buy a digital food weighing scale - if you have never bought one of these you will NEVER understand flexible dieting or wont be able to accurately track your macros and understand how much fat carbs and protein is in your food.

2) Download MY FITNESS PAL APP - this is the fun part. this is where you log all your food items and track your progress.  it seems too damn confusing at first but once you see that all your chippy, jollibee, mcdo, starbucks drinks, ligo sardines, quaker oats, purefoods corned beef and almost all pinoy local grocery items all there already you will not stop using it.  all you need to do is scan the barcode of your food and be familiar with serving sizes and you are good to go.

3) Read https://healthyeater.com/flexible-dieting

4) watch youtube videos about tracking macros using myfitnesspal app.



well, goodluck everyone. whether you are bulking, or trying to slim down tracking macros is a must!
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Comments

  • nrg500nrg500 Posts: 1,235B-Class
    jbadd17 wrote:

    McGrilled Chicken Burger:

    25g Protein
    33g Carbohydrate
    15g Fat

    OR

    Brown Rice and Tuna

    25g Protein
    33g Carbohydrate
    15g Fat

    Both are the same macros and so both will achieve the same results in your body composition.


    How about health ? Do you think they will have the same effect ?

    Calories and macros aren't the only things you should consider in your diet
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    nrg500 wrote:
    jbadd17 wrote:

    McGrilled Chicken Burger:

    25g Protein
    33g Carbohydrate
    15g Fat

    OR

    Brown Rice and Tuna

    25g Protein
    33g Carbohydrate
    15g Fat

    Both are the same macros and so both will achieve the same results in your body composition.


    How about health ? Do you think they will have the same effect ?

    Calories and macros aren't the only things you should consider in your diet

    I'll go with Mcgrilled chicken burger when i want to take a break. Tuna and brown rice when I'm seriously dieting. I'm an advocate of flexible dieting BUT i wouldn't take it to the extremes (disregarding health over physique). Also, I am certain that most of these IIFYM/flexible dieters with impressive physiques have ATLEAST tried dieting old-schoolish at any point of there journey. Except siguro dun sa mga genetic freak ectomorphs na hindi talaga tumataas sa 10% ang BF. Kung genetically mabilis ka maggain ng fat like me, good luck with those McD's on a daily basis hahaha. The only way I can get away with some shit on my diet is because i train sooo much.

    live&dieNATURAL

  • aloy0511aloy0511 Posts: 948
    I remembered some IIFYM fantard told me carbs is carbs, protein is protein, fat is fat and fiber is fiber. and i just burst out laughing.

    Fiber is Carbs.
    And not all carbs are same, applies also in proteins and fat.
    Do some research first before preaching something.

    Remember collagen (gelatin) is a protein. So kung protein is protein, kain na lang ako ng chicharon araw araw para maging jacked. cause 20g of chicharon is equal to 20 to 30 grams of protein.
  • pmdbpmdb Posts: 34
    Fiber is Carbs?
    20g of Chicharon is 20-30g of protein?
    Bro, WHAT? Don't know is srs or not. What in the world are you talking about?
  • aloy0511aloy0511 Posts: 948
    pmdb wrote:
    Fiber is Carbs?
    20g of Chicharon is 20-30g of protein?
    Bro, WHAT? Don't know is srs o not. What in the world are you talking about?

    Yes Fiber is a Carb.
    and yes, 20g of Chicharon is 20-30g of protein? collagen protein. to be exact it is a collagen (gelatin). 

    QUOTED IN WIKIPEDIA
    Fiber is a carb : 

    Originally, fiber was defined to be the components of plants that resist human digestive enzymes, a definition that includes lignin and polysaccharides. The definition was later changed to also include resistant starch, along with inulin and other oligosaccharides.[size=x-small][3] [/size]



    Chicharon is protein:



    Although gelatin is 98–99% protein by dry weight, it has less nutritional value than many other complete protein sources. Gelatin is unusually high in the non-essential amino acids glycine and proline (i.e., those produced by the human body), while lacking certain essential amino acids (i.e., those not produced by the human body). It contains no tryptophan and is deficient in isoleucinethreonine, and methionine.


    Here is a picture of a Chicharon product by Oishi.
     
    UNzJuM6l.jpg


    And yes i studied Nutrition in College. I know what im talking about.
  • pmdbpmdb Posts: 34
    20g of Chicharon has 20-30g of Protein? Gram for gram, Chicharon is pure protein? And 20g of Chicharon may contain 21g of protein or more? How is that even possible.
  • aloy0511aloy0511 Posts: 948
    lol. did you read the post. Chicharon is made from animal skin which is composed of a protein called Gelatin.

    Although gelatin is 98–99% protein by dry weight, it has less nutritional value than many other complete protein sources. Gelatin is unusually high in the non-essential amino acids glycine and proline (i.e., those produced by the human body), while lacking certain essential amino acids (i.e., those not produced by the human body). It contains no tryptophan and is deficient in isoleucine, threonine, and methionine.

    I hope i wont be banned posting the same quote twice.
  • pmdbpmdb Posts: 34
    Still doesn't answer the question. Saying "20" grams of chicharon may contain more protein than it's actual weight is like saying 20g of sugar may contain 21 or more grams of carbs.
  • aloy0511aloy0511 Posts: 948
    gram for gram? that would be impossible bro. thats why 20 to 30 is the range. it depends. a chicharon would be heavy if its deep fried for a longer time cause it would absorb the cooking oil.

    and no i didn't say that chicharon is PURE protein? where the hell did you read that?
  • pmdbpmdb Posts: 34
    Your post said 20g of chicharon. Then you talk about it having 20-30g of protein. That's the thing I can't wrap my head around. How can something that weighs 20g have a nutritional content higher than the actual food itself.
  • aloy0511aloy0511 Posts: 948
    yes brother 20grams of chicharon can have 20g to 30grams of protein. if 20grams of chicharon is cooked in a longer time hydrogenated and processed, it would be heavier because it would contain hydrogen atoms and probably absorb more oil because of the cooking time so the product is heavier but it would contain less protein (useless protein) but when it's cooked to a environment where it could reach the highest possible grams of protein it could reach, it would and would possibly contain not just only 30g of protein but also higher. but it would still be a useless protein since not a single EAA is inside that protein.

    Got it bro?
  • pmdbpmdb Posts: 34
    Well shit, I was talking about muscle building types of c's and p's. Not the useless ones. Except fiber of course.
  • aloy0511aloy0511 Posts: 948
    lol, well do the labels in the nutrition facts of your foods says "Muscle building protein" or not? this is my point here. IIFYM promotes stupidity. People didn't even took the time to research what carbohydrates are optimal to use or what proteins builds muscle. As long as they hit their macros. That's the reason i burst out laughing my ass off when someone told me CARBS is CARBS,PROTEIN is PROTEIN, FAT is FAT, and here the funnies part FIBER is FIBER (ROTFLMAO)

    i remember arnold schwarzenegger eating steak most of the time instead of chicken. cause beef aminos has the same composition in our muscles, unlike chicken.
  • pmdbpmdb Posts: 34
    I guess I forgot to mention the types of carbs and proteins I was talking about. Haha. Imo, IIFYM is an excuse to not eat clean. I'd rather be eating bland chicken breast than anything instant, fastfood, processed or all the above.

    I'd love to eat steak but they're just too damn expensive, bro. Chicken breast all day. haha
  • aloy0511aloy0511 Posts: 948
    yea, and its rare to see a lean steak in philippines. most steak contains large amount of fats. unlike in us they have lean beef etc. etc.
  • pmdbpmdb Posts: 34
    Exactly. Nothing to do but make sht work. Cheers.
  • jbadd17jbadd17 Posts: 29E-Class
    nrg500 wrote:
    jbadd17 wrote:

    McGrilled Chicken Burger:

       25g Protein
       33g Carbohydrate
       15g Fat

    OR

    Brown Rice and Tuna

       25g Protein
       33g Carbohydrate
       15g Fat

    Both are the same macros and so both will achieve the same results in your body composition.


    How about health ? Do you think they will have the same effect ?

    Calories and macros aren't the only things you should consider in your diet

    i understand bro. micronutrients are equally as important. i am more concerned with the sustainability of flexible dieting as opposed to super clean eating like the usual bro diet kamote, chicken, veggies etc etc. of course we all know mas healthy yun but what im trying to say is we also know where a lot of people fail at and that is sustainability. some people can do super clean eating. some people cant. but it doesnt mean people who cant eat 100% clean and healthy have no chance at losing weight. it all goes down to calories in vs. calories out. having a deficit we all agree on that. flexible dieting is an effective and sustainable means of losing weight. i know it is never gonna be the healthiest.
  • jbadd17jbadd17 Posts: 29E-Class
    aloy0511 wrote:
    I remembered some IIFYM fantard told me carbs is carbs, protein is protein, fat is fat and fiber is fiber. and i just burst out laughing.

    Fiber is Carbs.
    And not all carbs are same, applies also in proteins and fat.
    Do some research first before preaching something.

    Remember collagen (gelatin) is a protein. So kung protein is protein, kain na lang ako ng chicharon araw araw para maging jacked. cause 20g of chicharon is equal to 20 to 30 grams of protein.

    we all agree bro that to lose weight there has to be caloric deficit thru either additional energy output and/or lesser caloric intake. you have to make sense into your reply just to slam what im saying here. of course by iifym everyone who did it right didnt do 100 percent of carbs from fiber that really is stupid. you cant also start doing iifym without any basic knowledge about carbs, fiber, and fats. iifym simply allows you to eat some dirty food but never to get your entire carbs from candies and ice cream. that is stupid. you can eat a serving of ice cream, know how much it will affect your body, and realize your had enough dirty to eat better carbs like rice kamote and veggies.  

    no stupid person wanting to lose weight would want to get his entire protein sources from chicharon thats just stupid. pilosopo lang nagiisip ng ganyan. weight loss and calorie deficit is the goal here and not to get super jacked.  

    the basic thing that people get from iifym is to sustain the deficit and most importantly, quantifying it. it basically teaches you to learn macros. majority of people make struggling to lose weight dont know how many calories is a cup of rice or a serving of chicken is. worse they dont know how much carbs and fats are in the salad they think is healthy because they pour in mayo and all kinds of sauces on it.  before iifym i didnt know i needed more chicken breasts, tuna and how much of it i needed. i realized that carbs is not the culprit, it is my friend. that fats are needed to regulate hormones much needed in losing weight and building muscle.  iifym also doesnt drive people crazy like a lot of serious AND KNOWLEDGABLE bodybuilders do when eating extreme clean food chicken rice kamote and brocolli lang. only a few can do that.  siguro ikaw kaya mo yan kaya super jacked ka..
  • jbadd17jbadd17 Posts: 29E-Class
    aloy0511 wrote:
    lol, well do the labels in the nutrition facts of your foods says "Muscle building protein" or not? this is my point here. IIFYM promotes stupidity. People didn't even took the time to research what carbohydrates are optimal to use or what proteins builds muscle. As long as they hit their macros. That's the reason i burst out laughing my ass off when someone told me CARBS is CARBS,PROTEIN is PROTEIN, FAT is FAT, and here the funnies part FIBER is FIBER (ROTFLMAO)

    i remember arnold schwarzenegger eating steak most of the time instead of chicken. cause beef aminos has the same composition in our muscles, unlike chicken.

    we are talking about losing weight here not becoming arnold. calories in vs. calories out im sure you are super aware of that cause you already sound like a genius to me. 

    you are right that not all fats carbs and protien are the same. but calorie is still calorie you cant argue with that too! which is an equally important matter here for weight loss.

    so basically if a person researched all the friggin healthiest optimal carbs and muscle building beef aminos that you are talking about and went yolo on them everyday kasi nresearch na nya kasi best for muscle daw and healthy, but still doesnt quantify, he will NEVER, lose weight if he doesnt have a caloric deficit. agree? 

    on the flipside. granting that chicharon is UNHEALTHY, i will still lose weight if i ate nothing but a pack of chicharon a day kahit di na ako mag gym. i know you will agree on that. 

    so will it make you lose weight? yes.
    is it healthy? of course not.
    is it stupid? yes i agree with you it is stupid.
    does iifym promote it?! hell no.
    will i advice it? never. 
    kalma lang bro.
  • nrg500nrg500 Posts: 1,235B-Class
    jbadd17 wrote:
    nrg500 wrote:
    jbadd17 wrote:

    McGrilled Chicken Burger:

    25g Protein
    33g Carbohydrate
    15g Fat

    OR

    Brown Rice and Tuna

    25g Protein
    33g Carbohydrate
    15g Fat

    Both are the same macros and so both will achieve the same results in your body composition.


    How about health ? Do you think they will have the same effect ?

    Calories and macros aren't the only things you should consider in your diet

    i understand bro. micronutrients are equally as important. i am more concerned with the sustainability of flexible dieting as opposed to super clean eating like the usual bro diet kamote, chicken, veggies etc etc. of course we all know mas healthy yun but what im trying to say is we also know where a lot of people fail at and that is sustainability. some people can do super clean eating. some people cant. but it doesnt mean people who cant eat 100% clean and healthy have no chance at losing weight. it all goes down to calories in vs. calories out. having a deficit we all agree on that. flexible dieting is an effective and sustainable means of losing weight. i know it is never gonna be the healthiest.

    First, how do we define "clean eating" ?

    http://jcdfitness.com/2010/09/clean-eating/
    The first thing I want to ask is this: what exactly does clean eating mean?

    Most everyone will have somewhat of a different answer to the question. And every answer all boils down to some kind of belief system they’ve created – how they view certain foods. One person, perhaps a Paleo dieter, might actually say that fresh orange juice is off limits because it has too much sugar. However, they might feel a piece of fruit is okay, even though the amount of fructose and sucrose is very similar when comparing the fruit and the OJ.

    Another example is someone who labels whole grain foods clean and foods like white bread dirty or off limits. While the whole grains may have a bit more nutrients or fiber, the impact is minimal and hardly an issue as long as your diet isn’t completely out of whack.

    And then we have the group of people who label all foods with any kind of preservatives of chemicals in them as completely off limits only until they get a craving for something or decide to compromise and have that bag of Oreo’s anyway.



    For me, "clean eating" is eating only the foods provided by nature. What I mean is, for example, the meat you will be eating comes from an animal that was never injected with anti-biotics and hormones and was fed with what they are supposed to in their natural environment. The vegetables / fruits that you will eat have not been treated with toxic pesticides.

    Is that it an enjoyable diet ? Yes

    Is it viable and sustainable ? Yes, for very rich people only.

    Why ?

    To eat meat that comes from an animal that was never injected with anti-biotics and hormones and was fed with what they are supposed to in their natural environment, you need to put up your own animal farm to make sure that they really clean.

    To eat vegetables / fruits that have not been treated with toxic pesticides, you need to grow your own to make sure that they really clean.

    Yes, there are sellers of organic food here in the Philippines but how do we really know they are honest in their marketing ? Better do it your self.


    What we can do is to just minimize the "poison" in our diet. This can be accomplished by anyone just by minimizing or eliminating processed in their diet. I agree that not eating any cheat meal for very long periods of time is not sustainable in the long run
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