"CICO DOESN'T WORK... THEY SAY
Extremists from diet cults will try to convince people that the “calories in, calories out” (CICO) model of obesity is antiquated and has
been disproven. I want to be clear: different diets equal in energy calories can have different effects on fat loss based on their macronutrient compositions, but that does not invalidate ENERGY BALANCE. A huge part of our educational books have focused on educating people on this in depth, especially our best selling fat loss book, Fat Loss Forever (link below)
“Calories in” is exactly what it sounds like. This side of the energy balance equation is simple; how many calories did you eat? The “calories out” side of the energy balance equation is more complicated. “Calories out” is also known as your “Total Daily Energy Expenditure” (TDEE) and consists of 4 basic components:
1. Basal Metabolic Rate
2. Non Exercise Adaptive Thermogenesis (NEAT) and Non Exercise Physical
Activity (NEPA)
3. Exercise activity (EA)
4. Thermic Effect of Food (TEF)
Beyond that, an important perspective to consider about CICO is that makes it more accountable & puts the responsibility of your lack of progress on you and not on XYZ (I.e hormone problems, insulin resistance, thyroid issues, gut issues. etc). Not to say that some clinical conditions can’t make fat loss harder, they can, but only by modifying energy balance. For example, hypothyroidism can reduce BMR up to 25%. But if you have hypothyroidism, get it treated & this is not a concern. As for gut issues, most people with diagnosed CLINICAL gut issues, experience excessive weight LOSS, not gain
Be honest with yourself about:
1. Am I really eating the calories I think I'm eating? am I underestimating what I eat? (People underreport by >50% on average)
2. am I really getting as much physical activity I'm saying I'm getting? or am I overestimating my energy expenditure?
Once you get honest about this, just maybe you may find the answer. If you are in a true calorie deficit, you WILL lose weight."- Dr. Layne Norton.
