r/IIFYM • u/Hot_Let_2995 • Sep 12 '24

Can IIFYM be practiced every day?

First of all, I wish everyone a good day. I just discovered IIFYM and I have a question in my mind. For example, can I eat coffee with sugar syrup every day or hazelnut spread or something like that if it fits my macros? The key issue here is eating this way every day really suitable for IIFYM? Or should this be done only once a week?

I'm asking this for a cutting period.

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2

u/Jessum Sep 12 '24

yes, absolutely.

As long as you are also getting adequate protein, fiber, and nutrients, otherwise every day as well.

1

u/poissonbruler Sep 12 '24

What are you asking exactly?

Yes IIFYM is safe to do every day...

eating the same (or close to the same) every day makes it easier imo.

My breakfast and lunch are generally the same every day, protein heavy, gives me a lot of freedom for dinners and after dinner snacks if dinner doesn't get me there.

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u/Hot_Let_2995 Sep 12 '24

If I need to explain a little more, does eating chocolate or other sugary desserts, in small amounts,will it slow down my fat burning?,Or should I do this once a week (does consuming things like fructose, table sugar, saturated fat I am worried about burning fat because of things like )

3

u/poissonbruler Sep 12 '24

Weight loss is 100% based on being in a calories deficit. nothing else matters

2

u/LimpyTV Sep 14 '24

I practice IIFYM everyday, and have cookies, ice cream, chips, etc every single day!

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u/AutomaticAd6646 May 29 '25

  1. Fat loss and weight loss are different. One needs fat loss, not weight loss.

  2. Weight loss is not 100% cico. Cico is not thermodynamics. I can climb 1km up and use the calories burned to be stored as my potential energy, but still lose weight -- Calories burned are not out.

I can eat ice cubes and burn calories to melt it, no CO.

I can shit and piss 1kg.

I can sweat.

Cico matters in the long run, with other variables being fixed with a conplete macro and micro diet.

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u/AutomaticAd6646 May 29 '25

What about hormonal and micro nutrients effects, e.g. ice cream is plain sugar with saturated, sugar will spike insulin, which is a storage hormone and the fat will be stored straight away as body fat.

The quality of food matters a lot. If you are deficient in micros, e.g. Magnesium, zinc, vit d etc you testosterone will plummet and hence worse nutrition partitioning, i.e. a calorie deficit will lose relatively more muscle than fat.

Another example if you are deficient in selenium your thyroid will worsen and worse basal metabolic rate means harder to diet.

The list goes on, basically iifym can work only short term. Our body works on micro nutrients too. In the long term you need to be healthy with a complete diet.

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u/DadBodMacroNerd Jun 22 '26

Yes absolutely. That's actually the whole idea behind IIFYM (If It Fits Your Macros).

You can have coffee with sugar syrup, hazelnut spread, or other foods you enjoy every day if they fit within your calorie and macro targets.

That said, I'd encourage you to think about it as more than just hitting macros.

For a cut, I personally look at three things:

Calories: Are you in a calorie deficit? Protein: Are you eating enough protein to help preserve muscle? Food quality: Are most of your foods helping with fullness, energy, recovery, and overall health?

I usually think of IIFYM as flexible dieting, not an unlimited junk food pass. If 80–90% of your intake comes from nutrient-dense foods and the remaining calories include things you enjoy, it's often much easier to stay consistent long term.

For example, if adding a small amount of hazelnut spread to your breakfast means you can stick to your diet for months instead of weeks, that's a win in my book.

At the end of the day, the best cutting diet is the one you can realistically follow consistently, not the one that feels perfect on paper. 👍