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    Slow Cooker Cookbook: Over 51 Delicious Recipes for Flexible Dieting: IIFYM Cookbook, #1
    Slow Cooker Cookbook: Over 51 Delicious Recipes for Flexible Dieting: IIFYM Cookbook, #1
    Slow Cooker Cookbook: Over 51 Delicious Recipes for Flexible Dieting: IIFYM Cookbook, #1
    Ebook127 pages43 minutes

    Slow Cooker Cookbook: Over 51 Delicious Recipes for Flexible Dieting: IIFYM Cookbook, #1

    By Jon Peterson

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    About this ebook

    A Slow Cooker Cookbook for Flexible Dieters

    Have you been struggling to start living a healthier lifestyle? What if I told you is was possible to eat whatever you want and still lose weight? When following If It Fits Your Marcos, (IIFYM) or flexible dieting, it can be achieved.

    With IIFYM, there are no food restrictions, it is easier for people to follow, and you can eat the foods you love while still losing weight. As long as the foods/meals fall under your given marcos, you are free to consume them! Sounds pretty awesome, right? 

    To start cooking your way to a healthier you, scroll to the BUY NOW button and click away. Then read on any of your favorite devices.

    LanguageEnglish
    PublisherJon Peterson
    Release dateAug 20, 2017
    ISBN9781386632306
    Slow Cooker Cookbook: Over 51 Delicious Recipes for Flexible Dieting: IIFYM Cookbook, #1

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      Book preview

      Slow Cooker Cookbook - Jon Peterson

      Introduction

      Let's face it, losing weight can be tough. You can work out every day, but if you are not keeping track of what you put into your body, you may not see the results you want. Some people think you must eat super healthy, or eat bland, boring foods, but those people are usually repeating what they’ve heard from the mainstream fitness world. Keeping track of your nutrition (macros), as well as eating in a caloric deficit (20-25%) will make losing unwanted weight much easier.

      If you’re new to If It Fits Your Macros (IIFYM) you might think it’s a new diet trend, but it’s actually been around for years! IIFYM is also known as Flexible Dieting. IIFYM improves body composition by tracking the macronutrients (macros) in your foods and meals. Notice I said, body composition because that’s the chief aim here – to lose fat and not just body weight. Macros help your body composition and calories help the scale go in the right direction – in our case it’s seeing the number on the scale go down with minimal muscle loss.

      IIFYM consists of three main food groups: fats, carbohydrates, and proteins. When you start using flexible dieting in your everyday life, you need to know what your macronutrients allowance is. But to do this, you first need the amount of calories you need to lose fat. You need this to distribute your macros amongst your daily caloric budget.

      You can do this simply by determining the Total Daily Energy Expenditure (TDEE) – some call it maintenance calories. Your calories will depend on your level of physical activity and how fast, or slow your metabolism is.

      A general rule of thumb to find your TDEE is to multiply your body weight in pounds by a multiplier: 14-16 . Please note that this is a rough estimation approach. Also, no calculator or formula will give you an accurate. At best, you’ll get an okay estimate. That being said, women usually start off with the 14 multiplier for maintenance calories. And if you know you have a slow metabolism (like me), and you’re a male, then start off with 14 as well.  On the other hand, if you know you have a fast metabolism you can start with the 16 multiplier. The 15 multiplier is the middle ground.

      Once you have your maintenance calories, subtract it by 20-25 %. This will be your daily calories to move the scale in the right direction. Once you have this set, you can move onto macros.

      There are a few ways of distributing your macros amongst your calories. To keep it simple, we’ll use macro ratios. The macro ratio we’ll use, for example purposes, will be 40(p)/40(c)/20(f). Each number represents a percentage of the macros that should be distributed amongst your calories. With this ratio 40 percent of your calories should be protein, 40 percent should be carbs, and 20 percent should be fats.

      If the paragraph above was a foreign language to you don’t worry – there’s a small learning curve to IIFYM. The good news is that the fundamentals of IIFYM is backed by universal scientific laws and these days there are mobile apps, like My Fitness Pal, that’ll do all this heavy math lifting for you. I extensively explain how you to track your macros and much more in my book IIFYM: The Ultimate Beginner’s Guide. Once you have your macros, you’re set, and it boils down to what you want to eat – if it fits your macros (smile).

      Let’s resume this IIFYM slow cooker cookbook, shall we?  

      When cooking meals, one of the most difficult and frustrating occurrences is knowing the nutritional value of

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