We have been constantly plagued by different diets to achieve weight loss: intermittent fasting, keto, juice cleans, paleo, Weight Watchers and of course the most common, CICO. While there are many benefits and trials for such a diet, there are also some serious catches. But first, let’s break down how this specific diet plan works
What is the CICO diet?
The CICO diet is short for “calories in, calories out” and is a diet that involves consuming fewer calories than you burn. It is perhaps one of the most common and popular doors in the world of weight loss. The idea behind this diet method is that as long as you are consuming enough for your body’s essential needs, you can eat whatever you want and lose weight since you have a constant calorie deficit. And, for the most part, it seems to work.
Just swipe the CICO diet subreddit will boast hundreds of successful weight loss results, with people often using a calorie tracking app to calculate their needed calorie consumption. But while it can help you lose weight, that does not mean is a perfect way to eat and live healthy. It only works as an approach when people use the method Right Street. Every dietary approach has a problem, here are four.
1 Nutrients are more important than calories
According to this method, if you maintain your specific calorie deficit, you can eat nothing. So, technically, you could be eating chocolate all day as long as it doesn’t exceed your total calories for the day. This concept has led many to believe that all calories are the same and that this is simply not true. This can lead people to choose to eat a packet of chips rather than an avocado, as it may contain fewer calories, although the nutrients and benefits of avocado obviously far outweigh the irresistible chips. Even if this way of eating successfully leads to weight loss, your body may suffer nutritionally.
Sports nutritionist and dietician Robbie Clark explained to The Huffington Post that the way we metabolize and break down energy from calories is not the same for everyone: many factors are at play and different calories (those from unhealthy foods and those from nutrient-rich foods) have different effects on the body.
“Healthy, nutrient-rich foods will keep hunger at bay, help keep blood glucose levels stable, reduce cravings and allow the brain to signal the stomach that it’s full,” Clark said. Whereas ironically, looking for those unhealthy foods that may be low calorie may just not be obvious nutritional deficiencies, but they also lead to weight gain. This is because that unhealthy food choice may not keep you full for long.
“Nutrient-poor foods will [thus] they have the opposite effect, causing hormonal dysfunction, raising insulin levels, increasing cravings, suppressing satiety cues and encouraging overeating, “he continued. Things that can’t simply be replaced with supplements. The loss of food. weight in this case is not the same as Health. So, if you’re planning on trying this method (although it works in many ways), make sure you are eating as nutritionally as possible within your means.
2 Counting calories is not always accurate
To take part in this regimen, calorie counting is an essential element and now, with a stream of apps for fitness tracking and calorie counting, it sounds so easy, right? Not exactly. There are number of factors which can eliminate the accuracy of your daily count. Take the example of when you eat at a restaurant: can you be sure of the calories in that meal? Have you considered the effect exercise might have on your calorie count as well?
Sometimes, when you train beyond a certain threshold, your body can start limiting the amount of calories you use so you don’t starve – it’s trying to help you. This is extremely difficult to determine precisely, but perhaps the most common reason for inaccuracy may be the tendency to underestimate calorie consumption. One she studies found that people often forget what they ate or used to prepare a meal and don’t take it into account high-calorie drinkshidden calories or senseless snacks during the day that can be ingested: this can lead to an underestimation of consumption and an overestimation of exercise.
Another thing to consider is the lack of food options available when filling out the diary on a calorie tracking app. Often, foods and cuisines from different ethnicities and cultures are not accurately represented – your cultural food isn’t unhealthy just because an app says so. You don’t have to limit yourself to simple chicken breast and broccoli.
3 CICO is not sustainable in the long term
Talking with L’Espresso, Doctor Rupy Aujla she expressed her concern about diets like CICO, “The cons surrounding diets usually boil down to sustainability. When you use a calorie-reducing strategy, a very common dietary method, your weight setpoint changes. ” This means that when your calorie intake drops rapidly, you may enter what is known as “starvation mode” whereby your body retains as many calories as possible and, therefore, retains as much fat as possible.
“This is why people tend to stabilize, despite having a constant calorie deficit over a long period of time,” Aujla explained. “This also leads to people falling off the wagon because they are less motivated, usually within three months, so they will regain the weight they lost quickly.” Not only are there physical reasons for this to be unsustainable, but mental as well.
There is tremendous fun to be had with food and it is definitely a huge influence on your mental health. Living this restrictively could have a serious impact on your mental well-being. President of International Society for Research in Nutritional Psychiatry (ISNPR), Happy Jacka, stated that “A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety,” he explained that there is enormous scientific evidence showing that food is as important mentally as it is physically.
4 Counting calories can affect a disordered eating
Calorie counting has long been associated with disordered eating as well unhealthy behavior surrounding food. Hit—A charity dedicated to helping people with eating disorders, said al BBC As part of his investigation of this association, calorie counting, especially aided by calorie tracking apps, only exacerbates eating disorders and makes recovery even more difficult. He has also found many harmful rumors of MyFitnessPal, Lose it! And Lifesum users who have shown dangerous evidence of binge eating, hunger, severe esteem, and decline in mental health.