Research
Adherence
The 'If It Fits Your Macros' (IIFYM) approach, which allows food variety within macronutrient targets, is more adaptive and sustainable than rigid meal plans, potentially reducing the risk of disordered eating.
Consider using the IIFYM approach: focus on hitting macronutrient targets rather than restricting food types. This allows for food variety and may reduce the psychological rigidity that leads to disordered eating.
ModerateSupportsMEDIUM confidence
For some, the IIFYM approach may result in a more inclusive diet and it also may avoid some aspects of dietary restraint which could put competitors at a higher risk of developing disordered eating.
Why this rating
Based on case studies and cross-sectional comparisons; no large-scale RCTs provided.
Source
Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review
Eric R. Helms et al. · Sports · 2019
DOI 10.3390/sports7070172
narrative_reviewCited 36×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Strict dietary restraint and rigid monitoring during contest preparation promote binge-eating behavior through physiological hyperphagia and psychological perceived deprivation, creating a vicious cycle of disordered eating.Moderate
- Female physique competitors face significantly higher risks of Relative Energy Deficiency in Sport (RED-S), menstrual irregularities, and psychological distress compared to male competitors due to the biological demands of extreme leanness.Moderate
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