IIFYM Educational Quiz Question Preview (ID: 46553)


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How much should protein should one intake daily?
a) 0.5 per body pound weight
b) 0.8 per body kilogram weight
c) 0.8 per body pound weight
d) 0.10 per kilogram weight

Examples of Foods high in Protein?
a) Animal meats, like beef, chicken, lamb, pork and turkey
b) Full-fat dairy products, like cheese, cream, whole milk and yogurt
c) Breads, cereals, pastas and baked goods
d) Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn

What does IIFYM diet focuses more on?
a) Macronutrients
b) Calories
c) Lipids
d) All the above

3 Types of macronutrients tracked in IIFYM?
a) Calcium, Vitamin D, Zinc
b) Protein, Carbohydrates, Lipids
c) Carbohydrates, Lipids, Alcohol
d) Protein, Zinc, Calcium

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

What is required to calculate BMR?
a) Age, Sex, Height and Weight
b) Level of Activity and Weight only
c) Food intake
d) Both a and c

(Educational)Foods High in Fats
a) Avocado, Egg yolks, Mayonnaise, Olives
b) Fatty fish, like salmon, sardines and anchovies
c) Full-fat dairy products, like cheese, cream, whole milk and yogurt
d) Nuts and nut butters

(Educational)Foods High in Carbs
a) Breads, cereals, pastas and baked goods
b) Legumes, like beans, lentils, peanuts, peas and soy
c) Grains, like oats, wheat, barley, rye and rice
d) Starchy vegetables, like potatoes, sweet potatoes, winter squash and corn

If loosing weight is main goal, by how much should one reduce calorie intake?
a) 5-25%
b) 10-30%
c) 15-25%
d) 15-30%

(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) MyFitnessPal, My Macros+, Lose it!, Cronometer
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) Therefore, it helps to understand which foods contain the highest amounts of each macronutrient.

(Educational)Foods High in Protein
a) Animal meats, like beef, chicken, lamb, pork and turkey
b) Dairy products, like cheese, milk, whey protein and yogurt
c) Eggs
d) Legumes, like beans, lentils, peanuts, peas and soy

(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) 2. The BMR is multiplied by an activity factor to increase calories based on your activity level. This is known as your tot
c) 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%
d) Protein intake should be around 0.8 grams per pound of body weight. Fat intake should be between 0.3 grams per pound

(Educational)Following the IIFYM diet is simple, and only requires a few steps: Calculating your macros, Meeting your macros.
a) Calculations are used to determine how many g of protein, carbs and fat you need each day in order to meet your weight goal
b) Once you know your macros, you just need to stay within them each day. Food intake is tracked and adjusted as needed
c) Since all foods are allowed, many people consider this diet a welcome change from strict calorie counting
d) IIFYM is typically used for people who want to lose weight but can be modified for gaining weight as well.

(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) Fat, which has 9 calories per gram.
d) Alcohol is the fourth macronutrient, containing 7 calories per gram, but it’s not included in the IIFYM diet.

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