What is the IIFYM (if it fits your macros) diet?

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IIFYM stands for “if it fits your macros.” This flexible dieting method focuses on counting macronutrients, namely proteins, carbs, and fats, instead of calories. In this article, we describe how to follow the IIFYM diet and explore potential benefits and risks.



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November 30, 2018 at 03:46PM

The One Thing That Helped This Woman Lose Weight Had Nothing to Do With Exercise

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Anyone who says their weight-loss journey began with them waking up one morning and suddenly having a burning desire to get fit and eat healthy is probably making things up. That certainly didn’t happen for Ana-Maria Klizs, and she isn’t going to sit here and say that it did.

“I wish I could tell you that 8 months ago I had some major inspiring moment that clicked it all into place for me. Or that I have a magic pill that gives me motivation, but I don’t,” Klizs wrote in a recent Instagram post that shows a side-by-side shot of her before and after she got serious about self-care.

In reality, Klizs was disappointed by the way she had been treating her body. She felt like she had given up on herself. “I wasn’t unhappy with my life, that’s not it,” she wrote. “I loved my life and I felt comfortable with it, even the excuses. But I was disappointed because I knew I wasn’t healthy and I seemed to have stopped caring.”

Her motivation didn’t come from a body type she wanted to have or a weight she wanted to reach. Instead, she started looking at working out as something she had to do to get healthier. It wasn’t an option, it was a necessity. “I decided to look at food the same way too, no diets or supplements. Just vitamins and fuel,” Klizs wrote.

RELATED: The Number One Thing You Need to Do to Lose Weight Forever, According to Experts

Then, much to her surprise, she started to actually enjoy working out. She even began to love it. The physical changes happened somewhere along the road, she wrote. But she was way more excited about how great she felt mentally.

“Because every time I didn’t want to do a workout and I did it anyways, when I dismissed the excuses and pushed through my 28 min of BBG or my 45 min runs I felt proud of myself. And that was the game changer,” Klizs wrote.

She was no longer disappointed in how she had been treating her body, and she certainly wasn’t planning on giving up on herself anytime soon. That’s what working out should be about—being proud of your progress and feeling confident in your own skin, no matter your weight.

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November 29, 2018 at 05:22PM

This New Ketosis Testing Breathalyzer Will Change the Way You Do Keto

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The keto diet is, well, complicated. Though it can help you lose weight, the high-fat, low-carb regimen can also be very restrictive. Plus, it’s hard to know whether your body is actually in ketosis and is actively torching fat instead of carbs. (Getting to a state where you burn fat rather than carbs for energy is what makes the keto diet so unique.) 

But thanks to a new device called Keyto, the eating plan is set to get a whole lot easier.

Keyto is a breath analyzing tool and smart phone app that can tell you whether your body is truly in ketosis. Before Keyto, you had to either test your blood via a finger prick or pee on a stick and measure your urine to know if ketosis was happening. It was a hassle, and as a result, some followers would forgo testing for ketosis altogether and just hope they were reaching their goals.

RELATED: The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow

Cue Keyto, which can not only confirm if you are in ketosis, but also tell you what changes you need to make to reach your goals if you're not. The app also includes keto-friendly recipes and lets you chat with other users. It's not the first keto breath analyzer to hit the market, but it is the first with an accompanying app that provides actionable insights.

Keyto is estimated to ship January 2019, and is currently available for preorder for $99 on Indiegogo. Full price is $179, so get ‘em while they’re hot.

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November 28, 2018 at 03:47PM

Is fructose bad for you?

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In this article, we look at whether or not fructose is bad for a person’s health, and how it compares with other sugars such as glucose.



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November 28, 2018 at 02:08PM

What are the best substitutes for heavy cream?

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People use heavy cream to add thickness and creaminess to dishes or to create whipped cream for desserts. Here, we look at the best substitutes for heavy cream, including dairy, vegan, healthful, and savory options.



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November 28, 2018 at 07:06AM

Jenna Jameson Reveals How She's Toning Her Body Without Going to the Gym After Losing 80 Lbs.

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Jenna Jameson is letting fans in on her fitness hacks!

The former adult film star, 44, already dropped a whopping 80 lbs. on the keto diet and on Sunday, shared her tips for how she was able to get there without spending hours at the dreaded gym.

“Exercise is starting to pay off. Yes I’ve lost the weight I wanted, but I want to feel toned,” she wrote alongside a before-and-after shot of herself on Instagram. “At my age it isn’t easy. I’m almost 45. Honestly I despise the gym. I feel self conscious and anxious when I’m there.”

RELATED: Jenna Jameson Reveals Her Struggle with Loose Skin After Losing More Than 60 Lbs.

Jameson, who gave birth to her daughter Batel Lu in April 2017, explained that she incorporates mommy-and-me time into her workouts and avoids going to the gym by finding ways to incorporate fitness into her daily routine.

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“So I told myself I would strengthen myself by hiking with Batel, walking as much as possible and run stairs,” she continued. “It’s working. This progression proves you don’t have to spend hours in a gym… get out, move your body and live life!!!!”

She finished the post with several hashtags including, “#keto #beforeandafter #beforeandafterweightloss #fitmom #ketodiet #ketotransformation #healthylifestyle #heal #fitnessmotivation”

RELATED: Jenna Jameson Is Adding Calories to Her Keto Diet After Hitting Her Goal Weight of 125 Lbs.

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RELATED: Jenna Jameson Shares the Most Relatable Thing About Self-Care Since Getting Sober and Becoming a Mom

Back in September, Jameson revealed she was heading back to the gym — an activity she said “intimidated” her.

“Starting the task of building back all the muscle I lost while pregnant and being sedentary,” she captioned the photo of herself doing weighted squats.

“I’m not sure why, but the gym has always intimidated me. Overwhelmed. That’s a good word for how it makes me feel,” she said. “But to be honest, I’ve got Bambi legs and they need a lot of work, so I shall push past my uncomfortability.”

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RELATED: Jenna Jameson Reveals She Gained Weight After Heading Back to the Gym: ‘I Freaked Out’  

After her returning to the gym, Jameson revealed that she had gained back a few pounds from building muscle, which made her mentally “freak out.”

“Let’s talk about the dreaded scale. I’ll admit it. I compulsively weigh myself every morning. I wish I didn’t. Oh well. This morning my weight was 4 pounds higher,” she captioned a before and after photo of herself on Instagram.

“I silently freaked out in my brain. Shut up demons! I know these are muscle gains!!!! I’ve hit the gym a lot this week and I can feel a difference,” the former adult film star continued. “I feel strong. It might be in my head because it’s only been a week, but let a girl live.”

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“I think the take away here is that we should all try to step away from the scale and pay attention to how we feel. Pay more attention to how our clothes sit on us and our energy levels,” Jameson wrote before adding, “Lastly… thank you #keto for helping me kick life’s ass!”

Prior to adding exercise in her daily routine, Jameson also shared that she’s gone from wearing a size 16 in jeans to a size 6, which she credits to her commitment to the keto diet, a low-carb, moderate protein and high-fat eating plan.

And after four months on the program, Jameson pointed out how her progress has shifted from straight weight loss to toning.

“I’m no longer really losing fat, I’m tightening,” she said. “I see and feel the biggest difference in my arms and back. When I was out of shape, I felt really thick through my core and trap and arm area. That’s finally starting to go. I really feel weight in our arms is a hormonal thing.”

“I can say this to all of you ladies wondering how I stay committed to no carbs. Well, after the first week or so the cravings subside and your body adjusts,” she added before thanking her followers for their support.

“I also want to let y’all know how much your amazing support means to me. I know you loved me heavy, and now… but your journeys inspire me to keep inspiring you,” she said. “Thank you for going on this journey with me. I love you guys!”

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November 27, 2018 at 03:11PM

What I Wish I Knew Sooner About Losing Weight

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Anyone who has been through it can tell you that weight loss isn't easy. And while it's totally okay to *not* have weight loss as one of your fitness goals, the reality is that many people do want to shed a few pounds for a variety of reasons ranging from better health to simply wanting to feel more comfortable in their skin.

RELATED: This Numberless Scale Changed the Way I Think About Weight Loss

That's why we asked members of Shape's #MyPersonalBest Goal Crushers Facebook group who have successfully lost weight to share what they wish they had known at the beginning of their journey, along with what they would tell themselves at the start if given the opportunity.

Unsurprisingly, their responses were much less about looking a certain way or even a specific style of eating that was game-changing, and much more about nourishing their bodies, getting their heads in the game and feeling their best. Here's what they had to say.

Calories aren't everything.

For those just starting out on their weight-loss journey, Rachael Lenzmeier Jencks, 43, wants you to know that cutting calories blindly, without thinking about the nutritional impact of the foods you're eating, isn't the answer. "The one thing that I would tell myself is that skipping fruit and veggies to save calories isn't EVER going to do the trick," she says. "What you put in your body does matter and no amount of exercise can undo a bad diet." (Need a little inspo? Check out the best pre-workout snacks.)

Having your head in the game is just as important.

"Anyone can work out and lose weight, but if you don't deal with the six inches between your ears, you will miss the most important part of the process," says Janelle Spady, 35. "What brought you to where you're at? What has caused you to struggle? Once you can get to the heart of the matter, everything else will follow suit."

When it comes to food, less isn't always more.

Marie Rose Yardis, 38, wishes she'd known from the start that there's no need to go as low as possible with calories. "I worked with a trainer that told me I had to increase calories to support my workouts," she says. "It felt impossible, but I did it and lost a good amount of weight as a result! We all see in the media that cutting calories equals a smaller body. But when you are combining your nutrition habits with tough training sessions, you can really do a disservice to your body by underfeeding it!" (More on that here: 25 Ways to Cut 500 Calories a Day)

Community support makes a huge difference.

"Probably the most important lesson I've learned is that it's a constant struggle, but I've also learned that I am not alone in the battle," says Cara Lynn. "I've managed to find like-minded people who battle the same demons and who slay similar dragons. The fitness community is like no other I've ever been a part of, and I'm thrilled to have found it." (Here's more on how joining an online support group could help you meet your goals.)

Food tracking can be a game-changer.

"I've worked out regularly for over three years now and for the first two and a half years, my weight didn't move," says Tara Bird, 38. "It wasn't until I consistently started tracking everything that I ate that I saw the scale start to go down. I figured out what my maintenance calories were and created a deficit of 300 to 400 calories. Progress has been slow, but I've lost 23 pounds in the last year. Ideally, I would like to lose another 15 pounds, but I'm happy with my progress. Slow and steady!"

It's easier than you think when you're properly motivated.

"About a year ago, I went to the doctor for my annual exam. I had just turned 30, and the number on the scale was the highest it had ever been, and my cholesterol was high," says Lauren Zarzour, 31. "I joined Weight Watchers and ClassPass. I'm now 30 pounds lighter and have developed a better understanding of nutrition and a passion for the gym. I've learned how much more you value food when every day isn't an indulgence, and how amazing it is to be strong. I wish I would have known how easy it could be, but I don't think it would have been easy if I hadn't had that epiphany."

Related: 25 Genius Ways Fitness Trainers Stay Motivated to Exercise

Take things one day at a time.

"I woke up every day and made a promise to myself to make good choices for that day," says Samantha Huyett, 41, of how she met her weight-loss goal. "I would tell myself: 'Tomorrow I might not exercise, I might eat cake, but today will try my hardest.' I never started anything with my diet or exercise that I couldn't do for the rest of my life."

Small changes make a big difference over time.

For Gretchen Schupbach, 40, the key was sustainability. "I started with a lifestyle change from eating out every day to once a week. I started walking every day. When that got easy, I would add five more minutes until I worked myself up to an hour. Then, I started lifting weights every other day. I swapped white bread and rice for whole grain. I tried to incorporate more fruits and vegetables into my day, and brushed my teeth right after dinner so I wouldn't eat after," she says. By making these slow, steady changes, she was able to meet her goals.

You can learn to love working out.

Yup. Here's what Josie Brady, 36, would tell herself about hitting the gym at the beginning of her journey: "It's not a chore anymore. Your legs are going to look and feel great. Keep working on that pull-up game. This journey is going to be for the rest of your life, so if the results you want take a little longer, so be it!"

Related: 10 Habits of People Who Love to Work Out

It's never too late.

"No matter how bad off you are when you start, you can still be successful," says Dawn Sabourin, 50. "Don't look at how far you have to go because you will become overwhelmed and quit." And playing the long game can help you feel more in control. "Accept where you are starting and take one step at a time in the right direction. They will build, as will your confidence and success." (Next up: 10 Trainers Share What They Wish They Could Tell Their Younger Selves About Fitness)

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November 27, 2018 at 02:41PM

The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow

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The high-fat, very low-carb keto diet lets you enjoy lots of avocado, butter, bacon and cream—but requires cutting way back on added sugars, most processed foods, sweets, grains, and starchy veggies (whew). The eating plan is mega-popular among Hollywood A-listers (including Halle Berry, Megan Fox, and Gwyneth Paltrow); but if you don’t have a private chef who can futz with fats to make delicious meals and snacks, the carb-restricted lifestyle can be extremely challenging to follow. 

Thankfully, a few keto variations have been developed that are a little more flexible, and easier to stick with long-term. The traditional or standard ketogenic diet puts your body into ketosis: In this metabolic state, you burn fat (rather than carbs) as your primary fuel source, and that promotes fat loss. On a modified keto diet, your body will go in an out of ketosis, but still shed weight and body fat. Check out the guide below to see how each of the four keto diet types work. 

RELATED: 5 Supplements You Should Take If You're on the Keto Diet

Standard ketogenic diet (SKD)

Macronutrient ratio: 75% fat,15-20% protein, 5-10% carbs

On the standard keto diet, you plan all meals and snacks around fat like avocados, butter, ghee, fatty fish and meats, olives and olive oil. You need to get about 150 grams a day of fat (the amount in nearly ¾ cup of olive oil and three times what you are likely eating now) in order to shift your metabolism so it burns fat as fuel. At the same time, you need to slash your carbs from about 300+ grams per day to no more than 50 (which is about the amount found in just one blueberry muffin). That means sticking to leafy greens, non-starchy veggies, and low-carb fruits like berries and melon. Finally, you'll eat a moderate about of protein, which is about 90 grams per day or 30 grams at each meal (think 4 ounces of meat, fish, or poultry).

RELATED: 4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists

Targeted keto diet (TKD)

Macronutrient ratio: 65-70% fat, 20% protein, 10-15% carbs

The targeted keto diet is popular among athletes and active individuals who live a keto lifestyle but need more carbs. It allots an additional 20-30 grams of carbs immediately before and after workouts to allow for higher-intensity exercise and enhanced recovery. (The total carb count comes to 70-80 grams per day.) The best options include fruit, dairy or grain-based foods, or sports nutrition products. Because the additional carbs are readily burned off, they don't get stored as body fat.

RELATED: 9 Fruits You Can Actually Eat on the Keto Diet

Cyclical keto diet (CKD)

Macronutrient ratio: 75% fat, 15-20% protein, 5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on off days.

Keto cycling is a way to cycle in and out of ketosis while enjoying a more balanced diet on your "days off." One keto cycling approach includes five days of traditional keto diet and two non-keto days per week. Some people choose to save their off days for special occasions holidays, birthdays, and vacations. For best results, eat wholesome carbohydrate-rich foods on your off days, including fruits, starchy veggies, dairy products, and whole grains (rather than added sugars or highly-processed fare).

RELATED: Your Ultimate Keto Diet Grocery List

High-Protein Keto Diet (HPKD)

Macronutrient ratio: 60-65% fat, 30% protein, 5-10% carb

This plan entails eating about 120 grams of protein per day (or four 4-ounce servings of meat, fish or poultry) and around 130 grams of fat per day. Carbs are still restricted to less than 10% of daily calories. But many people find this modified keto diet easier to follow, because it allows you to eat more protein and less fat than the standard keto diet. The caveat is that this approach may not result in ketosis, because like carbs, protein can be converted into glucose for fuel. But the high-protein keto diet will generally result in weight loss.

One final note: Keep in mind that the jury is still out on whether or not the traditional keto diet—of any of its popular adaptations—is a preferred way to lose or maintain a healthy weight. Before you decide to give it a go, these are a few of the side effects and complications linked to the diet.

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November 27, 2018 at 02:41PM

New obesity procedure also reduces muscle mass

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A new interventional treatment for obesity that is currently in clinical trials raises some concerns because it leads to loss of muscle as well as fat.



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November 27, 2018 at 01:03PM

Type 2 diabetes: How do fructose-sweetened drinks affect risk?

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New research examines the link between the consumption of fructose-containing foods, sweetened beverages, and the risk of type 2 diabetes.



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November 26, 2018 at 06:58AM