29 Apr 2022


What is the best diet method to losing weight?

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Academic level: College

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The best diet method for losing weight is counting Macronutrients, which is consisting of a caloric deficit counting fats, carbs, and proteins. If it fits your macros, or IIFYM for short, is one of the easiest most effective ways to losing fat from your body in a healthy manner. Following a simple and effective plan, IIFYM will give you the results that you desire. 

One of the first things you should do when starting to diet, is learning about what nutrition is and how it is broken down into fats, carbs, and proteins.The author presents a concise definition of the word “nutrition”. As the author pointed out in this article, diseases like cardiovascular diseases, diabetes, osteoporosis, and cancer are somewhat linked to what we eat. The author continues by explaining that nutrients are essentials for all facets of life such as moving, working, functioning, cellular metabolism, and in the prevention of diseases. Because the American society is aging at a fast rate, understanding what nutrition is, helps promote healthy growth and development to prevent and treat diseases. The article claims that the amount of calories needed for healthy life will depend on the quantity of energy expended. The author rests assure that combination of macronutrients, vitamins, minerals, and other probiotics are possible changes of chronic disease and promoters of a long life.

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The diet IIFYM is finding out what your caloric intake to maintain your current bodyweight is, and manipulating your caloric intake. For dieting, you will simply subtract calories from your maintenance weight. This will allow your body to start burning fat by itself. You will slowly over time continue to drop extra calories from your diet once you plateau. Calories are made of fats, carbs, and proteins. One gram of protein is four calories, one gram of carb is nine calories, and one gram of fat is nine calories. In order to be successful for maintaining muscle you will want to keep your protein intake high, and keep your carbs moderate to low. 

Finding out the number of calories you need to maintain your current weight, is key to finding out what your calorie count should be for your caloric deficit. Find your caloric deficit allows you to burn fat properly. Understanding what Counting Macro nutrients are and how they can benefit you is the first step of the process. Once you have a knowledge over fats, carbs, and proteins, you then need to determine goals. Goals are important for deciding what your caloric intake should be. According to Sarah Wilkins (2017), “Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels.”

Losing weight doesn’t necessarily mean that you are being healthy. Counting macronutrients, allows you to lose FAT and build muscle at the same time. Determining what type of body type of you have is also a key step in losing fat and gaining weight. There are three types of body types, ectomorph, endomorph, and mesomorph. They are all very different than the other. Ectomorph is a hard gainer, mesomorph is an athletic build, and Endomorph is a softer build. People will say that they can lose weight, so they will end up cutting all calories completely, this is very unhealthy. Understanding your body type and how to eat for your body is the key to success.

There are a lot of people that don’t know what they are doing, when it comes to dieting. People in the United States are all about fad diets. People like to come up with a very hard core plan and unfortunately last less than a week. When you start to diet, you want to start out slow and steady. According to Mercola.com, “In a recent poll of more than 1,200 American adults, close to 90 percent said their diet was either "somewhat," "very," or "extremely" healthy. However, 43 percent of the survey respondents said they drank at least one sugary soda or sweetened drink every day. A third also said they were at a healthy weight when they actually were overweight or obese.” (2011) this being said, most Americans don’t understand what they are doing.

“If it fits your Macros” diet is mainly utilized by bodybuilders and fitness models, but is available for anyone to use. Bodybuilders and fitness models use IFYM diet to shred fat drastically and get ready for shows. In recent years YouTubers have made this diet very popular among the general population. Because of the publicity from YouTube, many ordinary people can learn how to better themselves, and lose weight in a healthy manner. The United States is one of the leading countries in the world with obesity. Why is that? We are uneducated on the importance of nutrition compared to exercise and what we are putting into our bodies every day. 1. In the movie, Where to invade next (2016) Michael Moore, explores other countries around the world. He talks about how they do things much differently than the United States does things. Moore points out how great the diet of the children is in Europe. Europe is one of the leading areas in less obese people in the world. Unfortunately fast food restaurants are becoming more and more popular and people around the world not eating healthy. People are provided with guidance on the relationship between nutrition and one’s way of thinking as well as the interaction that effects the world around an individual. The author believes there is an association between mental illness and nutrition problems. In fact, she claims that digestive harms, in turn, worsen mental distress, which can be prevented by proper nutrition. Because most elderly suffer from dementia and other mental illnesses, the author believes it is due to an excess or deficit of certain nutrients. This book presents key nutrients necessary for fighting mental diseases that are common in the elderly including other population.

In other books on nutrition, writers go over how the importance of fats and proteins in sports nutrition, directly related with performance. In this book, the author emphasizes the importance on the macronutrients of fats and proteins. Fats introduced into the body allow for better hormone development, and allows the body to produce more testosterone in men. The author also goes over the importance of protein. Protein helps the body recover, and allows it the muscles grow. 

The author of this book goes over the importance of macronutrients as a whole. Not only does he explain what each macronutrient is, but the author tells us that 1 gram of fat has 9 calories, and 1 gram of protein, and 1 gram of carb has 4 calories. This is essential when it comes down to figuring out the caloric deficit in your body. In this journal, the author discusses metabolic rate. Metabolic Rate is something that is very important for fat/ weight loss in the body. This is how active you usually are. Metabolic rate is how fast your body burns food, and the faster your metabolic rate is, the faster you can burn calories. This plays a direct role in determining how many macronutrients you need to intake to loss fat. 

Sustainability is one of the key elements of healthy weight loss (Batayneh, 2013). One should be able to lose weight consistently until they achieve their ideal weight. There are many who enroll in weight loss programs but are unable to achieve their desired weight. This happens when after a couple of weeks of encouraging weight loss, they begin to add weight. The IIFYM method addresses this problem. It ensures that one is able to remain committed to their weight loss goals. This method makes weight loss sustainable (Batayneh, 2013). It does this by placing power in the hands of an individual. An individual begins by defining their desired weight and then sets out to achieve it by determining the types and amounts of foods that will drive them their objective. Therefore, the IIFYM method is ideal for individuals who are worried that the progress that they make will be eroded. Provided that one remains committed to the program, the method guarantees healthy weight loss. 

When individuals set out to lose weight, there are many who are discouraged and give up before they reach their targets. The discouragement occurs when one observes no significant change in their weight. There are others who embark on radical weight loss techniques. For instance, there are individuals who have been known to starve themselves in their efforts to lose weight. These techniques are dangerous and one soon regains the weight that they lose through these techniques. In her book, Batayneh promises that the IIFYM method addresses the problem of discouraging progress. She argues that this method provides one with a path to quickly lose their weight. As opposed to the radical methods, the IIFYM model does not present any health risks. Therefore, any individual who desires to lose weight quickly but without the risks that come with other methods should embrace the IIIFYM model. 

In the discussion above, it has been mentioned that there are people who resort to radical and unhealthy weight loss techniques. One of the drawbacks of these techniques is that they deny these individuals some of the benefits that can be found in such methods as IIFYM. In his book, Dave Asprey examines some of the benefits that are enjoyed by those who adopt the micronutrient diet. He argues that this diet provides individuals with energy while allowing them to lose quickly (Asprey, 2014). His argument provides those who desire to lose weight with yet another reason to turn to the IIFYM method. Losing weight does not need to mean that one has to give up their energy. As Asprey makes it clear, it is possible for one to lose weight while still having the energy to perform daily tasks. As one considers the numerous benefits that a micronutrient diet and the IIFYM weight loss regime offer, they are able to realize that these techniques are the best way of shedding weight. 

One of the trends that are characterizing dieting and weight loss today is the focus that is being placed on freedom and personal control (McGraw, 2013). Different weight loss programs are being promoted with the promise that they will allow individuals to have total control over their health. While there are some programs that actually honor this promise, there are many which are dubious and misleading. The micronutrient approach to weight loss seeks to set itself apart from other techniques. One of the characteristics of this technique is that it is flexible (Salter, 2017). This means that individuals can tailor the technique to suit their desires and goals. For example, one can define the weight that they would like to shed then proceed to determine the amount and type of foods that they will need to consume to achieve their target. Essentially, the micronutrient approach can be adopted by anyone owing to the fact that it is flexible. Individuals with different needs and preferences can rest assured that the IIFYM method will be effective. The fact that this method is flexible adds to the long list of reasons that make it the best way of shedding weight. 

The defining feature of the IIFYM method is the focus that it places on balanced diets. This method encourages individuals to ensure that foods that contain nutrients from major food groups are included in their meals (Heckert, 2016). This way, the method avoids some of the problems that are found in other methods. For example, there are methods which demand that individuals give up such foods as those that are rich in fats or proteins. While these methods are not necessarily bad, they force individuals to abandon certain foods. On the other hand, the IIFYM method encourages individuals to adopt a holistic approach. For this reason, this method can be considered to be the best way of losing weight. Those who wish to lose weight but have no desire of giving up certain foods can rely on the IIFYM method to achieve their weight loss objectives.

Throughout this paper, the numerous benefits that IIFYM provides have been highlighted. It is important to recognize that this method is not perfect. It possesses some flaws and limitations that can discourage individuals. One of the limitations of this method is that it requires a tremendous amount of commitment (Heckert, 2016). One needs to be meticulous in computing their calorie requirements and determining the types and amounts of foods that they will need to achieve their objectives. The implication of this limitation is that individuals who are unable to commit fully are likely to quit. Despite this limitation, it must be remembered that the IIFYM method presents immense benefits. It remains the best method for losing weight. 


Asprey, D. (2014). The Bulletproof Diet: Lose up to a Pound a Day, Reclaim your Energy and Focus, Upgrade your Life. New York: Rodale. 

Batayneh, R. (2013). The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. New York: Rodale. 

Brown, A., & Lanning, G. (Directors). (1988). Models of non-fiction writing: Presenting an argument [Series episode]. In P. Griffiths (Producer), Models of non-fiction writing. London, UK: Thames Television. Retrieved from https://secure.films.com/OnDemandEmbed.aspx?Token=2817&aid=18596&Plt=FOD&loid=0&w=640&h=480&ref

Drown, E., & Sole, K. (2013). Writing college research papers (2nd ed.). San Diego, CA: Bridgepoint Education, Inc.

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Garten, A., Hines, S., & Wilson, J. (2013). Thesis checklist [PDF]. College of Liberal Arts, Ashford University, San Diego, CA.

Heckert, K. L. (2016). If it Fits your Macros: What you need to know about the Latest

Diet Trend. Retrieved 3rd April 2017 from http://www.philly.com/philly/blogs/goal-getter-nutrition/If-It-Fits-Your-Macros-What-you-need-to-know-about-the-latest-diet-trend.html  

McGraw, P. (2013). The Ultimate Weight Loss Solution: The 7 Keys to Weight Loss  Freedom. New York: Simon & Schuster. 

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College of Liberal Arts, Ashford University, San Diego, CA. Most Americans are Delusional about Healthy Eating


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Retrieved March 16, 2017, from h ttps://www.bodybuilding.com/content/macro-m ath-3-keys-to-dialing-in-your-macro-ratios.html 

Salter, P. (2017). The Complete Guide to IIFYM. Retrieved 3rd April 2017 from https://www.bodybuilding.com/fun/your-complete-guide-to-iifym  

Zilberter, T. (2012). Food Addiction and Obesity: Do Macronutrients Matter? Frontiers in  Neuroenergetics, 4. doi:10.3389/fnene.2012.00007

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