IIFYM or Flexible Diet Guide
After speaking at the first part, generally speaking, in this second talk on that level athlete diet and how it affects the recovery of training, both physically and mentally, and as an example of diet IIFYM
Are all calories?
Actually this system is somewhat shocking to the “traditional”, since it makes sense that someone who starts a diet is just go replacing certain foods, energy dense priori, by others who are least and thus cause a caloric deficit, that makes driving the body to have to go to “store” to require the energy needed to cope with daily activities and calorie intake accused by the exercise.
This approach many of you may seem crazy, it is explained. As I mentioned in the first part, the body is not able to identify whether a glucose molecule comes from food from fast food or a food considered “clean” such as oats, so I will try it shape. This can lead us to the idea that consuming “refined” foods after training is not such a bad idea, in fact, it is what some usually do / recommend, being the example FC players. Barcelona.
Reload Glycogen with VS Fast Food Additives
To check if it really happens, we compare the fast food versus supplements to replenish glycogen 29. In this study he compared how it affected an intake of 1.54+-0.27 g / kg body carbohydrate, 0.24 g fat / kg corpora, and 0.18g protein / kg body, coming from fast food or sports supplements.
To do this, glycogen stores emptied with a training protocol for thus have similar baseline glycogen values between the two groups.
As a result, it was found that the re synthesis post-training glycogen fast food group was slightly higher (7.9 mmol / kg hr vs 6.9mmol / kg h). Compared to the levels of glucose and insulin, and hunger was no difference between the two intakes, although a greater sense of past hunger was observed 4 hours, both taking supplements as in fast food.
Glycogen re synthesis at the end of training (0) and 4h. Fast food (FF) results in improved glycogen re synthesis (SS)
This confirms that if we talk about recovery or fat loss, the effect of glucose will be the same regardless of the food that comes or the rate at which it is absorbed. In the case of the post-intake train, those carbohydrates that are absorbed in the first two hours will result in greater recovery because in that time interval glycogen re synthesis is 45% faster 30.
The problem of studies conducted on hormonal / fat loss effect is refined foods (low-fat) are compared against “healthy foods” whose fat content is higher.
As mentioned above, the fat is a macro nutrient decreasing gastric emptying so the absorption of nutrients is slow. This will make the refined food produce an insulin spike and increased glucose “clean” food, leading to confusion.
Overestimation of Calories
Another problem is that many of the studies are observational, ie, people are asked to make a list of food and calories consumed for a period, such as 24h. This way of controlling calorie intake of a person, nor is it valid or it is the right, as shown by some revisions 31 because obviously the person who bases his diet fast food and overweight will not look at your activity level and much less count the calories you consume.
However, people in themselves, tend to think they spend more calories during a workout and consume fewer calories than you actually consume, in other words, we self-deceive ourselves thinking that we consume fewer calories than we need.
As you can see, most subjects thought they consumed fewer calories than they were actually consuming, which in some cases the difference was greater than 1000kcal.
Many think “No matter, nutritionists or intruders nutrition, know how many calories should I eat”. False. In the case of dietitians, the result is not much better:
Although the difference is less than people in non-dietitians, most consumed more calories than they thought, where even one of the dietitians consumed 800kcal more than I thought.
As you can imagine, ask someone how many calories you consume and say that you are getting fat because their diet is based on fast food is not a rigorous method, since in most cases the person will say that has consumed fewer calories than it really is ingested. Obviously, this leads us to consider what happens to fast food (accompanied by physical inactivity), have triggered the current obesity rates. This can be summarized in two words: Caloric density.
Consuming these “foods” make our caloric intake is fired, being really easy to have a positive energy balance and therefore fat (unless you direct the ANIBES study where then these fat because your body does not get enough pastries that money to the food industry).
When we base our diet low carb foods, counting calorie intake is drastically reduced because it increases the amount of protein, fat and vegetables, with a high satiating power. This is the reason why many people who make a ketogenic diet or low carb lose fat without counting calories or food.
RULE 80:20 How IIFYM diet plan?
Flexible diet (or at least I defend) is based on the famous 80:20, which is to say that our diet can be based on 80% for foods like vegetables, fruits, vegetables, eggs, meat, fish, olive oil, and 20% aguacates…etc fast food like ice cream, chocolate, sweets, bakery products, pizzas, hamburgers and other food like that.
This means that if our diet is based on 2800Kcal, 2240Kcal come from healthy diet while 560Kcal come fast food. This 80:20 ratio may vary depending on the amount of calories to consume throughout the day. Those whose calorie intake is low maintain that since 80:20 to put the necessary amount of fiber, leaving the margin is low. On the other hand, those who exceed 3000-3200kcal / day and perform strength training can make a 75:25 or even 70:30 ratio without compromised their long-term health.
In my opinion, the ideal place to put that 20-30% of food off the diet, now is the post-workout. Upon completion of training, the cell becomes extremely sensitive to glucose (especially if we have not put food in the pre-workout) so that more than 70% will be retained on the muscle. This will make available extracellularly glucose is low, thus preventing insulin resistance.
It really is difficult to become insulin resistant as long as you train with intensity and do not have high calorie diet (regardless of food), so the role of training in flexible diet is important (the highest number of GLUT4 receptors at rest) plus from greater metabolic flexibility will result in increased oxidation of fat as an energy source.
Example of a diet IIFYM
|1 scoop Evobcaas (BCAAs + l-glutamine) + 2g Beta Alanine + 6g Citrulline Malate + 5g Creatine|
|“Pancakes”: 1 scoop Evowhey flavor Choco-Peanut + 2 Scoops Oatmeal Chocolate flavor + 6 + 4 egg whites crushed OREO 15 Pistachios 1 piece of fruit|
|Basmati rice 80g 2 cans natural tuna 200g steamed broccoli 1 fruit * Optional: 1 chopped tomato and spices|
|“Scrambled”: 2-6 eggs + mushrooms + cheese and bacon strips Salad dressed with olive oil|
|Option 1: 120g fresh cheese crispy batter + 1 scoop strawberry-banana flavor Evowhey + 100g muesli “protein cheese with muesli” Option 2: 2 slices of bread with peanut butter 2ch + 1 shake 1.5 scoop Evowhey Cookies & Cream flavor|
|300-400g potato oven roasted 200g blue fish Mashed vegetables 1 handful of chocolate coated nuts|
In short, flexible diet is an entirely valid option for athletes who want to improve both its performance and body composition.
Separation food “clean” or “unclean” has no basis either because our body is unable to recognize the source of nutrients. The fact eliminate certain foods or food base our diet only “clean” can lead to poorer adherence to diet, or even to have a disorder as orthorexia, increasing the feeling of anxiety with food 35.
Despite popular belief, a flexible diet has shown to be associated with increased fat loss 36, which is consistent with other studies which shows that restricting food served in the short term but not the long and (Teixeira et al, 2010;. Westenhoefer, von Falck, Stellfeldt, & Fintelmann, 2004).
However, because we tend to underestimate the calories consumed, the “count” calories is something necessary for this protocol, so those whose calorie intake is low and lack portions should avoid protocols such as IIFYM and look for a diet it is more suited to your circumstances, and not to forget that this is a lifestyle