If you follow me on Instagram/ or twitter you will probably already know that I follow IIFYM and I'm currently reverse dieting. IIFYM means that I can eat pretty much anything I want if I can make it fit into my macros for the day. I count all 3 macros, protein, fats and carbs, including veg (some people don't include veg). I also make sure to keep a close eye on my fibre as it effects my stomach a lot if I have too much.
On a daily biases I eat a wide range of foods, mostly very nutrient dense foods but I also like to include foods such as chocolate and ice cream. IIFYM means I never feel restricted, I can go out with my family and not worry about having a 'cheat' meal, I just make it fit! I use IIFYM because without it I would not be able to eat enough for how much I workout and would result in serious weight loss (NOT my goal).
Fav Foods
Carbs - Rice (brown and white basmati)
Gluten free wraps (great when out and about)
Rice cakes
Honey
Pure rolled oats (gluten free)
Ice cream
Fruit (mainly berries and some banana)
Veg (favs are spinach, broccoli, sugar snap peas, red pepper, mushrooms etc)
and a new fav is Butternut Squash, which I am a HUGE fan of because I can eat so much volume of it for the same amount of macros.
Protein - Chicken
Eggs
Salmon
Tuna
Greek yogurt
Vanilla whey ( I only use a small amount for my oats)
Fats - Nuts and seeds (almonds and pumpkin seeds)
Avocado (I'm addicted)
Chocolate
Cheese
Egg yolk
Ice cream
In terms of my sugar intake, I don't worry too much, however, I believe consuming sugar post workout can be very beneficial to reboot the insulin levels. I have also read that consuming sugar in the morning, post fast, can benefit the body.
IIFYM has really helped me to reach/and continue to reach many of my goals. I find that tracking macros allows me to build muscle whilst remaining lean. Some people find tracking macros hard, time consuming, confusing, overwhelming etccc but personally I don't. I calculate what I will eat the next day most evenings, it takes literally 2 minutes, and then I'm ready to go!
If you have any more questions comment below and I will get back to you.....