Metabolic diet plan free. Pro-metabolic Diet: Best Foods for Metabolism and Tips.

Metabolic diet plan free. Aim to fulfill calories Aim for 400 - 500 cals.

Metabolic diet plan free Snack Dinner Aim for 250 - 300 cals. Here’s what a “metabolism reset” means. Your daily calorie goal may vary. Discover the MetaBoost Metabolic Flush: a 24-hour guide for women over 40 to boost metabolism, flush toxins, and reshape their bodies. Metabolic rate is affected by food, water consumption and physical activities. When designing a MetaBoost 7-day meal plan, I focus on including foods that are renowned for facilitating a metabolic boost. Research repeatedly shows that a traditionally Mediterranean diet improves longevity and lowers the risk of chronic conditions like cardiovascular disease, metabolic syndrome and Though the metabolic confusion diet is similar to fasting diets like the Fast 800 diet or 5:2 plan, there is a big difference calorie-wise. Download your free 7-day PCOS diet plan PDF her e Download Free Fast Metabolism Diet Meal Plan in PDF & Spreadsheets. When I wake up in the morning I'm * Not The Fast Metabolism Diet - Free download as PDF File (. But you don’t have to go extreme. In more than 10 years the idea of metabolic balance ® has spread internationally and coaches in more than 30 countries worldwide have accompanied more than 800. For best results, you’ll want to combine a proper exercise routine with your diet plan. The weight-loss rate will depend on how restrictive the diet plan is and what other lifestyle changes you incorporate (e. Alan Christianson. On high-calorie days, people consume over 2000 calories, sometimes up to A metabolic confusion diet plan typically calls for 5 to 6 days of low-calorie intake followed by 1 to 2 days of high-calorie intake. In the analysis, subjects were divided into two groups. No Frozen Berries Use any type of fresh fruit instead. The Mayo Clinic Diet digital meal plan is packed with features to help make The Truth About The Metabolic Confusion Diet – Does It Work And Is It Safe? Some individuals wonder about the safety and effectiveness of the Metabolic Confusion diet. Metabolic confusion is a nutrition plan that works with your body’s systems to optimize weight loss. g. Metabolic Flush! This will be your nutrition plan for the next 10 days and it contains a shopping list inside. For breakfast, eggs are my go-to choice due to their high Metabolic Confusion Meal Plan for Endomorphs Day 1 Day 2 Day 3 Day 4 Day 5 Breakfast: Egg omelet, Low-fat shredded cheddar cheese, one cup, Two slices of turkey bacon, nitrate/nitrite-free, One slice of whole-wheat bread, toasted, One range, medium Morning Snack: Three graham crackers, One tablespoon peanut butter This document provides a 7-day meal plan for the metabolic confusion diet. A meat-free, plant-packed meal plan that delivers hunger-busting protein from beans, soy, eggs and dairy. Dr Campbell Murdoch's diet-focused scheme concentrates on metabolism – how The Metabolic Flush should only be done for 24 hours. Philip Goglia. Also known as calorie cycling or calorie shifting, the metabolic confusion Pro-metabolic eating plan. View Plans. txt) or read online for free. explore more by delving into our related articles: Free 21-Day Fatty Liver Diet Plan; Free 7-Day Carb Cycling Meal Plan (PDF) Free 7-Day 2500 Calorie Meal Plan + PDF; Based on dietary guidelines the metabolic diet plan food menu plan outlines the exact food intake and portion size your body needs to reset your metabolic pathways to improve your metabolic age. Eat More Protein. In addition to containing The metabolic confusion diet is an eating pattern for weight loss that involves alternating between high- and low-calorie days. Metabolism and Weight Loss: How You Burn Calories. The metabolic diet program is designed to be flexible and provide you with the freedom to enjoy life while still sustainably managing your weight loss Updated on January 14th, 2025. Inside this incredible digital guide you will find three Following a carb-cycling diet requires careful planning and prepping. , exercise, sleep). [1] Mediterranean cultures also place great emphasis on enjoyment of food, making the most of ingredients so Though the metabolic confusion diet is similar to fasting diets like the Fast 800 diet or 5:2 plan, there is a big difference calorie-wise. The consensus is that, yes, this diet is safe and Metabolic confusion diets is a strategy that involves varying your calorie intake and macronutrient ratios to prevent your body from adapting to a specific diet plan. Ketogenic meal plans lead to nutritional ketosis which helps decrease appetite. During this complex biochemical process, calories in your food are combined with oxygen to produce fuel for General Guidelines for Endomorphs. Snack –Grated carrot salad with Metabolic Confusion Diet Nutritionist Explains 5 Ways It Helps You Lose More Weight By: Jeremy Fox, CNC, CPT - Published: September 19, 2020 You’re a few weeks into a weight loss plan and you hit a plateau. Menu. The Metabolic Reset Diet aims to detox the liver in order to improve metabolism long-term. Dice the chicken, apple, green onion, and cilantro. . I recommend following this as close to a “T” as possible! O N C E Y O U L O G I N T O Y O U R M E M B E R S D A S H B O A R D . This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the weekly and indicate which are 30-DAY Metabolic Comeback™ approved (or if not, how to make them that way). Research behind the Mediterranean diet. In her book The Metabolism Miracle from 2009, Diane Kress divided the body’s energy output into two categories: Regular and Lazy. This easy-to-follow 7-day carb-cycling meal plan can help you get started. It states that traditional diets only cause short-term weight loss and harm metabolism. Hailed as “the metabolism guru,” Haylie reminds us that food is not the enemy, it’s medicine needed to rev-up your sluggish, broken-down metabolism Founder of Phase Shift Dieting for maximizing body composition and performance Researching, writing, and formulating nutritional supplement ingredients and products for over half a century National and World class athlete for over twenty-five years The metabolic confusion diet is a diet plan that aims to keep your metabolism on its toes by changing your daily calorie consumption. Effective Ways to Enhance the Metabolic Diet . It is intended to be used with regular exercise to address insulin in the body and its effect on hunger, cravings, and fat burn. If there is no recipe below the DAY, there is no official recipe to follow for that snack or meal. To support you in getting results, you can access the free Metabolic Health 28 Day Plan. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. Learn what it is below, then make tweaks to the plan to fit your specific needs. For the full three-week plan, portion guidelines, dietician tips AND delicious recipes, get a copy of YOU Best diets here, or in stores now. It will also help give your metabolism a kickstart. Low-fat or fat-free dairy products; Nuts and seeds; By undergoing a test administered by a holistic doctor or nutritionist, you can determine your specific metabolic type and create a more accurate diet plan. What Is a Meal Plan Template? A meal plan template is an outline of all of the meals and snacks that you should be eating over the course of a week or month. Often, for an individual’s metabolism to While many people can benefit from metabolic confusion, it’s always best to consult with a healthcare provider or nutritionist before starting any new diet plan. A fast metabolism could help you lose weight faster by increasing daily caloric expenditure. The Metabolic Typing diet is a long-term plan based on your inherited Updated on October 18th, 2022. Fast Metabolism Diet Plan PDF. This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and is created by an Accredited Practising Dietitian. Here’s a comprehensive guide to designing your metabolic This free 7-day metabolic confusion meal plan gives you some ideas on what to eat and what to avoid. M e t a B o d y co n t This one-week meal plan for weight loss was designed for a person who requires about 2,000 calories per day but aims to achieve weight loss through an intake of 1,500 to 1,750 calories per day with 3 meals and 2 snacks. Home How It Works FAQs Blog. Pro-metabolic diets have become extremely popular, but what are the pros and cons of If you are interested in a pro This diet plan is designed to be realistic, so it does include leftovers on some days. A pro metabolic eating plan is based on wholesome foods found in nature. This diet Metabolic health has become a popular topic among clinicians and the general public, and for good reason. To facilitate weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. Get personalized nutrition guidance covered by your insurance Metabolic Diet Plan 13 Days: What Foods Are Acceptable In The Metabolic Diet Plan? The metabolism diet focuses on foods that could boost your metabolic rate and help you shed excess weight ( 2 ). Learn about the pros, cons, and what you can eat. ; How It Works: By varying daily calorie and macronutrient intake, the body’s metabolism stays active, avoiding the slowdown associated with consistent Free essays, homework help, flashcards, research papers, book reports, term papers, history, science, politics. Additionally, he offers an online survey to help you figure out your eating habits This meal plan works if you’re gluten-free, dairy-free, have food allergies or are a picky eater, too. Kristal and William Wolcott. This type of eating plan is designed to help optimize your body’s metabolism and promote better overall health. As a first step, Matteo recommends focusing on what unhelpful foods you can phase out. Understanding your metabolic type may potentially help improve or prevent certain health factors, although long-term research is needed to confirm these benefits. The METABOLIC BALANCE DIET The Metabolic Balance Diet is a short-term ea4ng plan designed to help bring your blood sugar back into balance and recalibrate your body’s natural ability to regulate gluten-free tamari). On low-calorie days, most people consume less than 1500 calories. There are dozens of food options on the shopping list, recipes, modifications, and master classes included that will show you how to customize the meal plan to make it perfect for your tastes and the results you want. Here I outline 10 nutritional fundamentals to get you started creating your own metabolically supportive diet, or you can check out my 12 week Pro-Metabolic meal plan programs – as its the most effective way to increase metabolism, expediate fat burning, balance hormones and achieve optimal health. That’s right, eating REAL food is the key to losing weight, speeding up your metabolism, and Use Code YOUDOYOU to get 20% OFF and FREE SHIPPING. Haylie Pomroy has helped thousands of clients lose up to 20 pounds in just 4 weeks –all through the fat-burning power of food. By alternating between higher and lower calorie days and focusing on nutrient-dense, balanced meals, this plan aims to optimize your metabolic rate and support The ★ 17 DAY DIET MEAL PLAN is a popular weight loss program that promises quick results. But it’s not completely hopeless for such a physique as you can employ a metabolic confusion meal plan. carnivore, carb cycling, keto, and metabolism focused diets. Ensure that meats are nitrate-free. Learn more. Poor metabolic health — also called metabolic dysfunction — can increase the risk of diabetes, cancer, cardiovascular disease, dementia, and even Covid-19 complications. 5 ) . For those who follow a plant-based diet, this meal plan offers suggestions for ingredient substitutions if needed (example: substitute tofu for chicken breast). Once you complete Step 1, you’ll progress to Step 2 Belly Blaster and MetaBody refreshed and ready to take on your meal plan and workouts! Below, I give you the workout combinations to follow. Mix with egg-free mayo or fat-free yogurt. Jan 15, 2020 - Explore Roxxie Moyle's board "Metabolic Confusion" on Pinterest. Often, for an individual’s metabolism to A GP says that his 28-day plan is helping to reverse preventable health problems such as pre-diabetes and joint issues. Capsaicin, a compound that makes spicy foods taste, well, spicy, has been found to be good for your Includes meal plans and exercises. “Metabolic confusion dramatically differs from the 5:2 as it allows far more calories, even The document discusses the Metabolic Reset Diet created by Dr. The list is pretty simple: Research behind the Mediterranean diet. 3. Each day lists breakfast, snacks, lunch, dinner and night snacks with notes on carb intake ranges and links for low-carb protein powders. Follow the plan for the full 28 days and repeat until your weight loss goal is achieved. Inside this incredible digital guide you will find three things: The Do's and Don'ts of the Fast Metabolism Diet; 1 blank 7-day meal map For as much information there is on weight loss, metabolism is still a topic that can cause confusion for many people. 000 clients through their all-natural personalized The 13 day metabolism diet, also known as the Danish or Royal Danish Hospital Diet, is a strict and low-calorie diet plan designed to reset your metabolism and promote rapid weight loss. Repeat the fast metabolism plan for a full 28 days every six months or for one week every month. 7 % each year. metabolism is the process by which your body converts what you eat and drink into energy. You may also want to read this: Cheap & Easy 1800 Calorie Meal Plans If you are just getting started on the Fast Metabolism Diet—even if you are a Fast Metabolism Diet-er pro!—I have some incredible tools for you that you need to download right now. Snacks include yogurt, fruit, nuts and protein bars to Because weight loss is a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. The diet plan involves a specific Now that you've completed this Metabolic Health Guide it is important to put ideas into action. Note any substitutions needed in parenthesis. 5-3 hours, that is, by consuming snacks. Metaboost 3-Day Meal Plan. Read about the research on this diet plan, what to eat, how to exercise, and if it can help you lose weight. My aim is to incorporate a balance of protein, fiber, and carbohydrates to keep calories in check while fueling my body with the necessary energy for the day. Blog. Various studies show that eating enough protein may help reduce body weight and appetite (7, 8, 9). Eating a healthy diet and planning meals is an important part of your weight loss journey. Snack Lunch P. A carb cycling diet plan can be a good protocol for those who want an easy and simple set of guidelines to follow when seeking body composition changes. Optimal Nutrition Timing. In contrast, a slower metabolism makes weight loss more challenging. The 13 day metabolism diet plan aims to change a person's metabolism through strict calorie restriction and specific food choices Creating Your Meal Plan. Not only will spicy foods help keep your meal planning interesting, but it also will help keep your metabolism running strong. You will have the benefit of a new dinner each night, a new shake each day, shopping lists for each week, and specific ideas for unlimited foods each day. Think of it as giving your How Long Should You Be on a Metabolic Diet? A metabolic diet can produce impressive short-term results. Here is a sample eating plan for you to try out for the next few days. Pro-metabolic Diet: Best Foods for Metabolism and Tips. Dairy If tolerated, 100% grass-fed buTer and ghee A faster metabolism equals faster weight loss, so here's dietitian Melissa Meir's metabolism-boosting meal plan. Remember, these are just guidelines. Listed below is a sample of a 30-DAY menu plan. This includes the option of the 28 Day Rapid Results Understanding your metabolic type lets you adjust your diet and exercise routine to unlock weight loss and muscle-building potential. Metabolic Confusion Diet Overview: This diet alternates caloric intake (high, medium, and low days) to prevent metabolic adaptation, potentially enhancing fat burning and promoting sustainable weight loss. The goal of pro-metabolic eating is to satisfy the body’s needs by opening up energy flow and reducing hunger and cravings. Aim to exercise at least 3 times each week. Overhauling your diet might sound intimidating. Gynecologist Sara Gottfried, MD, created the Hormone Reset Diet to reset women's metabolic hormones for weight loss. If you’re struggling to lose weight , you could put the blame your metabolism . Proponents claim cycling between lower and higher calorie intake can reduce metabolic adaptations that occur with typical weight loss from calorie restriction. Suitable for lacto-ovo vegetarians. It also provides METABOLISM RESET MEAL PLAN Here is a suggested complete menu for the four-week Metabolism Reset. and energy expenditure after a high-protein,carbohydrate-free diet maintain a 10-step routine every The good news is that increasing your metabolic rate is possible! Get the latest issue of YOU Best Diets to find out more. On high-calorie days, Dairy-Free Use a dairy-free yogurt like coconut, almond or cashew. If you want to use your diet to rev your metabolism, aim to add protein to every meal. Why This Meal Plan Is Great for You . With this simple metabolic type quiz. Fast Metabolism Diet Phase 1. Ingredients 2 cups Plain Greek Yogurt 2 cups Frozen Berries (thawed) Nutrition Calories 261 Cholesterol 34mg Fat 5g Sodium 140mg Carbs 32g Vitamin A 940IU Fiber 5g Vitamin C 51mg Sugar 21g Calcium 526mg Protein 23g Iron 2mg PRO METABOLIC MEAL PLAN 1. This metabolic diet meal plan is intended to promote safe, healthy weight loss and improve overall wellness. For more information and guidance, consult a doctor or dietitian. And if See more Discover evidence-based metabolic diet plans, such as the Mediterranean diet, and how to follow them to boost metabolism, improve prediabetes, and manage weight. This is because protein can help boost metabolism, meaning reduced sugar cravings and calorie intake (10, 11). Refined carbs such as white flour, sugary snacks and sugar-sweetened beverages, which are low in fiber and nutrients. One group was required to follow a calorie-restricting diet plan. If you have overweight or clinical obesity, gradual weight loss can decrease the risk of developing metabolic syndrome, according to the American Heart Association. October 8, 2022. You may expect to shed a few pounds within the first few weeks. This program is meant to prepare your body to take on the rest of the MetaBoost Connection! Any digestive discomfort is likely due to the rapid change in your diet. Find recipes on Parent Club. 1 A 2019 publication reported only 12% of Americans were metabolically The Purpose of this Page. Aim to fulfill calories Aim for 400 - 500 cals. Suitable for vegans and omnivores alike, enjoy over 90 delicious recipes that will power you through your full-body reboot. By keeping your metabolism guessing, you can encourage your body to continue burning more calories, and fat and losing weight at a resting metabolic rate, even when it has reached Ketogenic Meal plan Introduction: This is a very low carb plan that includes lean protein (fish, chicken, turkey, eggs, cheese, lean pork and beef), low-carb vegetables, and moderate amounts of fat (nuts, seeds, avocado, olive oil, olives). Does metabolic confusion work for weight loss? According to this study, metabolic confusion causes significant weight loss. Breakfast A. Metaboost-Diet-Plan-PDF. How It Works. The metabolic rate is the number of calories that are burned when your body goes through all of the processes of your metabolism. The Metabolic Typing-focused diet plan G-Plan was developed by Dr. Meals include options like oatmeal, eggs, turkey sausage, protein shakes and grilled meats with vegetables. The other group did a calorie shifting diet (this is another name for metabolic confusion). Parent Club and Let’s Get Cooking have a range of healthy recipes and video tutorials to help you plan and prepare your meals. • 2 tbsp egg-free mayo OR a fat-free, high-protein plain yogurt (like Icelandic Skyr) • 2 tomatoes cut in ½” rounds • Salt and pepper, to taste Directions 1. Crafting a metabolic confusion meal plan involves strategically manipulating dietary factors to keep your metabolism in a state of flux. The Metaboost Diet is a 28-day diet plan that contains a range of high-protein, fiber-rich, and healthy-fat meals. Slice tomato, and Metabolic confusion diet plan for endomorph involves strategically varying your daily calorie intake and meal frequency to stimulate your metabolism and avoid weight loss plateaus. See more ideas about no carb diets, endomorph diet, how to plan. Aim to fulfill calories Aim for 250 - 300 cals. The Metabolic Typing Diet provides specific eating plans for three different metabolic types. by flushing fat, toxins, & impurities – things that make you bloated and sluggish -- out of your body. Snack: one serving of low-sugar fruit, six ounces of sugar-free plain yogurt with 1-2 tablespoons of sugar-free jam of n Those with metabolic syndrome (e. Metabolic health has become a popular topic among clinicians and the general public, and for good reason. Poor metabolic health — also called metabolic dysfunction — can increase the risk of diabetes, cancer, The Metabolic Typing Diet. The 21-day program is an elimination diet that requires excluding Next, I recommend using Step 1 Metabolic Flush first from within the Metaboost program. The general idea is still the same, but rather than tracking calories, you’ll rotate between low--carb and moderate-to-high-carb days. Research repeatedly shows that a traditionally Mediterranean diet improves longevity and lowers the risk of chronic conditions like cardiovascular disease, metabolic syndrome and type 2 diabetes. So, feel free to try a metabolic diet, but don’t overestimate how Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Connection. “Metabolic confusion dramatically differs from the 5:2 as it allows far more calories, even on the low consumption days,” dietitian Claire tells us. Home > Blog > Nutrition. Answer these 9 simple questions to automatically find your metabolic type and get free personalized nutrition recommendations. These include: 1. In other words, you need a fast metabolism diet plan, and CHOMPS is here to help. The author claims that this phase helps detoxify the body and reset the metabolism, but these claims are not evidence-based. (for healing) Upon rising – Coffee with 1 tbs gelatin, sugar and cream. For as much information there is on weight loss, metabolism is still a topic that can cause confusion for many people. Despite the many positive reviews of the Fast Metabolism Diet, there's no robust medical science behind the idea that this diet plan with its strict regimen will increase your metabolism. If you’ve got an endomorphic body, then you’re quite familiar with how hard it is to lose fat. Consuming these items boost your metabolism and burn more calories throughout the day. Revolutionary 2021 research published in the journal Science challenged the conventional belief that middle age inevitably ushers in a slower metabolism. However, more than a metabolic diet This dietary plan claims to change your metabolism permanently so it becomes easier to shed pounds and maintain the result in the future. Also known as the Metabolic Typing Technique, this diet was created by William Donald Kelley in the 1960s and then was further developed by Harold J. A FREE Metabolic Type Test Backed by Science. . Although the rapid weight loss and the long-lasting results may sound alluring, no research has demonstrated the efficacy of this diet. Here is the Fast Metabolism Diet Food List. Keeping the blood sugar in balance and accelerating the metabolism can be achieved by feeding at intervals of 2. Many studies also show that eating good amounts of protein can help increase muscle mass and Is carb cycling the same as metabolic confusion? A carb cycling meal plan is not the same as metabolic confusion but uses the same principle, offering a different take on the diet plan. 2. M. For meals in bold, see recipe below the DAY. Limited evidence suggests that the metabolic confusion diet may help maintain a higher resting If you are trying to improve your metabolism, you may want to consider following a Metabolic Diet. The metabolic weight loss plan is all about making healthy lifestyle choices. With a good diet, it is also possible to speed it up even more. This Comprehensive Guide explains what makes this food plan unique for the individual. Double click the icons below to follow and subscribe to stay up A combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term. , high blood sugar, increased belly fat) n Those with T2D Fortunately, diet and lifestyle interventions are effective in preventing and treating all of these conditions. FAQs. Your metabolism is the sum of all of the chemical processes in your body. Get healthy to lose weight What Are Metabolic Diets? Metabolic diets are eating plans that optimize your metabolism or metabolic rate. This is to help lose weight and keep you from gaining it back. The study found that metabolism can slow with age, but really only does so after age 60—at a nominal rate of 0. Mayo Clinic. What Is The Metabolic Reset: Created to enhance the metabolism and balance blood sugar levels, this three-week programme provides guidance on how to eat to optimise metabolic health, mood, energy levels and weight loss. Medical supervision, The plan considers one’s activity stage, metabolic price, and health desires to decide the most efficient everyday calorie intake. It involves a calorie-restricted, nutrient-rich plan including meal replacement shakes for breakfast and lunch, dinner Fruits, tubers, and gluten-free grains are all excellent choices for rounding out a healthy diet. How to Determine If Andrew Hanoun Diet Plan Is Worth the Cost. Regular exercise is also included in the diet plan, vital for increasing your metabolism. Strawberries (Organic), 1 Pint Navel Oranges (Organic) 1 package Fresh Spinach, 2 bags DAY METABOLISM DIET PLAN - Free download as PDF File (. Talk to a healthcare provider or a registered dietitian before beginning The purpose of the MetaBoost Metabolic Flush is to help prep and prime your body for the complete MetaBoost. Hanoun’s plan highlights the importance of meal timing for energy regulation, metabolic fitness, and satiety. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. pdf), Text File (. The Fast Metabolism diet focuses on eating fairly healthy foods and promotes exercise, which is integral to long-term health and weight management. You might feel tired because you are used to consuming more calories each day, or because your body is used to high sugar A metabolic confusion diet plan typically calls for 5 to 6 days of low-calorie intake followed by 1 to 2 days of high-calorie intake. Metabolism is classified in 3 ways: fast oxidizer, slow oxidizer, and mixed oxidizer (Dominant Protein type, Dominant Carb type, and mixed protein-carb type). Get started with the Fast Metabolism Diet today! Sign up for the 7-Day Jumpstart Series right now to get started! CLICK HERE! What is the Fast Metabolism Diet? The Fast Metabolism Diet, or “FMD” for short, is a 28-day plan designed to help you to look and feel better from eating food. If you are just getting started on the Fast Metabolism Diet—even if you are a Fast Metabolism Diet-er pro!—I have some incredible tools for you that you need to download right now. Breakfast – Sour dough toast with butter, Eggs, Cheese, Pulp free orange juice. xhxlr elietnt qhtlcs zfbkt njnqc kxaz pplf naovn utbf ixkcrq iyegl ulwey hsbkpe eazdbeg deiw