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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
Protein, which has 4 calories per gram
B
Carbohydrates, which have 4 calories per gram.
C
Alcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.
D
Fat, which has 9 calories per gram.
2) (Educational)Following the IIFYM diet is simple, and only requires a few steps: Calculating your macros, Meeting your macros.
A
Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed
B
Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting
C
Calculations are used to determine how many g of protein, carbs and fat you need each day in order to meet your weight goal
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
1. BMR is found by equations determining how much energy your body uses at rest, based on age, sex, height and weight
B
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%
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
Protein intake should be around 0.8 grams per pound of body weight. Fat intake should be between 0.3 grams per pound
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
MyFitnessPal, My Macros+, Lose it!, Cronometer
D
IIFYM diets tend to be higher in protein and fat and lower in carbs.
5) (Educational)Foods High in Protein
A
Legumes, like beans, lentils, peanuts, peas and soy
B
Animal meats, like beef, chicken, lamb, pork and turkey
C
Eggs
D
Dairy products, like cheese, milk, whey protein and yogurt
6) (Educational)Foods High in Fats
A
Avocado, Egg yolks, Mayonnaise, Olives
B
Nuts and nut butters
C
Full-fat dairy products, like cheese, cream, whole milk and yogurt
D
Fatty fish, like salmon, sardines and anchovies
7) (Educational)Foods High in Carbs
A
Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn
B
Breads, cereals, pastas and baked goods
C
Grains, like oats, wheat, barley, rye and rice
D
Legumes, like beans, lentils, peanuts, peas and soy
8) What does IIFYM diet focuses more on?
A
Macronutrients
B
Calories
C
All the above
D
Lipids
9) 3 Types of macronutrients tracked in IIFYM?
A
Protein, Zinc, Calcium
B
Carbohydrates, Lipids, Alcohol
C
Calcium, Vitamin D, Zinc
D
Protein, Carbohydrates, Lipids
10) What is IIFYM used for?
A
Both a and b
B
It’s used for weight loss
C
Its specified for vegetarians
D
It’s used for gaining muscle mass
11) What is required to calculate BMR?
A
Level of Activity and Weight only
B
Age, Sex, Height and Weight
C
Food intake
D
Both a and c
12) If loosing weight is main goal, by how much should one reduce calorie intake?
A
10-30%
B
15-25%
C
15-30%
D
5-25%
13) How much should protein should one intake daily?
A
0.8 per body pound weight
B
0.8 per body kilogram weight
C
0.5 per body pound weight
D
0.10 per kilogram weight
14) Examples of Foods high in Protein?
A
Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn
B
Full-fat dairy products, like cheese, cream, whole milk and yogurt
C
Animal meats, like beef, chicken, lamb, pork and turkey
D
Breads, cereals, pastas and baked goods
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