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IIFYM Educational Quiz
Test Description: This game/quiz is educational and few questions are going to be pop ups for personal learning only. They will be marked as educational and to continue select (A)
Instructions: Answer all questions to get your test result.
1) (Educational)What Is the IIFYM Diet? IIFYM is a diet that focuses on macronutrients rather than calories. Macronutrients are the four types of food molecules the body can break down for energy. Three types of macronutrients are tracked in IIFYM:
A
Alcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.
B
Carbohydrates, which have 4 calories per gram.
C
Fat, which has 9 calories per gram.
D
Protein, which has 4 calories per gram
2) (Educational)Following the IIFYM diet is simple, and only requires a few steps: Calculating your macros, Meeting your macros.
A
Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting
B
Calculations are used to determine how many g of protein, carbs and fat you need each day in order to meet your weight goal
C
Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed
D
IIFYM is typically used for people who want to lose weight but can be modified for gaining weight as well.
3) (Educational)How to Calculate Your Macros? 1. Calculate your basal metabolic rate, 2. Adjust for activity level, 3. Adjust based on weight goals, 4. Determine your macros
A
Protein intake should be around 0.8 grams per pound of body weight. Fat intake should be between 0.3 grams per pound
B
1. BMR is found by equations determining how much energy your body uses at rest, based on age, sex, height and weight
C
2. The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your tot
D
3. If you want to lose weight, reduce your calorie intake by 15–25%. If weight gain is the goal, increase calories by 5–15%
4) (Educational)Once you know how many grams of each macronutrient you should consume every day, it’s critical to track your food intake to determine whether you meet your macros. Some popular websites and applications for tracking include:
A
Therefore, it helps to understand which foods contain the highest amounts of each macronutrient.
B
It’s recommended to purchase a digital scale and weigh your food in gm, in order to get the most accurate macronutrient cal
C
IIFYM diets tend to be higher in protein and fat and lower in carbs.
D
MyFitnessPal, My Macros+, Lose it!, Cronometer
5) (Educational)Foods High in Protein
A
Legumes, like beans, lentils, peanuts, peas and soy
B
Dairy products, like cheese, milk, whey protein and yogurt
C
Animal meats, like beef, chicken, lamb, pork and turkey
D
Eggs
6) (Educational)Foods High in Fats
A
Full-fat dairy products, like cheese, cream, whole milk and yogurt
B
Fatty fish, like salmon, sardines and anchovies
C
Nuts and nut butters
D
Avocado, Egg yolks, Mayonnaise, Olives
7) (Educational)Foods High in Carbs
A
Breads, cereals, pastas and baked goods
B
Grains, like oats, wheat, barley, rye and rice
C
Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn
D
Legumes, like beans, lentils, peanuts, peas and soy
8) What does IIFYM diet focuses more on?
A
Calories
B
Lipids
C
Macronutrients
D
All the above
9) 3 Types of macronutrients tracked in IIFYM?
A
Protein, Zinc, Calcium
B
Calcium, Vitamin D, Zinc
C
Protein, Carbohydrates, Lipids
D
Carbohydrates, Lipids, Alcohol
10) What is IIFYM used for?
A
It’s used for weight loss
B
It’s used for gaining muscle mass
C
Its specified for vegetarians
D
Both a and b
11) What is required to calculate BMR?
A
Food intake
B
Both a and c
C
Level of Activity and Weight only
D
Age, Sex, Height and Weight
12) If loosing weight is main goal, by how much should one reduce calorie intake?
A
15-25%
B
5-25%
C
10-30%
D
15-30%
13) How much should protein should one intake daily?
A
0.10 per kilogram weight
B
0.8 per body kilogram weight
C
0.8 per body pound weight
D
0.5 per body pound weight
14) Examples of Foods high in Protein?
A
Full-fat dairy products, like cheese, cream, whole milk and yogurt
B
Animal meats, like beef, chicken, lamb, pork and turkey
C
Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn
D
Breads, cereals, pastas and baked goods
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