-Diablo's Journal, 05 May 21

"Calories in vs calories out MATTERS! I’m not sure how many studies y’all need to realize this. You can say whatever you want about how your uncle was able to eat as much food as he wanted and never get fat or how your 6th cousin ate a sliver of cheesecake & packed on 3 lbs 🙄. The fact remains that when studies are done in the TIGHTEST RCTs we repeatedly see almost perfect responses to calorie deficits for weight loss Somehow people misunderstand CICO as meaning that food sources don’t matter. I’m not sure who the original idiot who came up with this narrative was but I’d sure like to throat punch them. Food sources ABSOLUTELY matter. Try losing weight eating nothing but ultra processed food. You can, heck Dr Mark Haub did it & he lost 27 lbs & improved all his blood markers on a ‘Twinkie diet.’ Sounds great right? Well until you find out he was only eating 1800 calories per day. He said it was pretty difficult due to the lack of satiety near the end of the diet. What will you feel more full with? 1800 calories of junk food or 1800 calories of minimally processed foods? Hell you can just look at all the transformation photos from users of our app Carbon Diet Coach (link: http://www.joincarbon.com )(who have lost huge amounts of fat while still eating foods they love in MODERATION Also the ideas that somehow calories are ‘different’ also stupid. That’s like saying each minute hand on a clock is a different value 🤣 They are just units of measurement. That said, different SOURCES of calories can have differential impacts on satiety & energy expenditure (EE). For example, protein & fiber both increase the thermic effect of food, thus increase EE, & they also improve satiety relative to fat & non-fibrous carbohydrate Macros also matter for body composition. Some of the human research from the lab I did my PhD in showed that people on normal vs high protein diets equal in calories lost similar amounts of weight, but the high protein diet lost more fat & less lean tissue-" Dr. Layne Norton None of this debunks CICO & if you think it does, then you do not understand it FYI CICO is a physiological process that is governed by a physical LAW. It is NOT tracking calories. Tracking your calories is a TOOL. It is not the same thing as a PHYSICAL LAW 

Sorry, can't make paragraphs in the comments. 

oh no 🤪 

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Thanks for what you shared in the comments Diablo. Have a blessed day🙏🏽💕 

This! All of this!! 💯 

Good reminders of what this former WW and Naturally Slim alumni has learned in the past yet neglects to implement on a consistent basis. Thanks Diablo360x! 

😏😑😐😳🧐🙄 

Yes, this! 

Lol, people are still arguing about this no matter how many times we say that CICO is just about caloric balance and doesn't make any claims about sources. 

I'm amazed Layne Norton still addresses some of these stupid kale vs. cookies or ribeye vs. donuts arguments.  

Thanks again for a great informational/reminder post! Makes me sad that people think they can't have certain foods to lose weight! But I totally understand that some have to get rid of it and then bring it back in slowly, so they can have a more moderate control on it. LOL Shoot that is what helped me! Giving it all up for Lent, whipped my mental ass back into shape.  

De nada. ☺ 

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😁 

Most often the basics of CICO are misunderstood, or turned into something basic, like the quote you listed, I don’t know what happened to my calorie post I made on here because it vanished, but anyways the thing is, I don’t see this addressed when talking about calories and how it relates to fat loss or muscle building etc. is biology. Biology is biology, humans basic functions haven’t changed “magically” over however long we’ve been on earth for. You can get people with metabolic diseases where they just burn off everything they eat and literally have to consume 1000s of calories just to LIVE. Or you can say someone who has been eating fast food and low protein all their life and switches to a lower calorie diet, eating higher protein (probably getting more full) and then suddenly they’ll experience fat loss. If calories didn’t matter, and it was “THE diet”, weight loss plateaus wouldn’t exist, women wouldn’t lose their periods on too low calories, muscle would be built regardless of food intake, it’d widely and wrongly assume and marketing to interpret that “200 calories - 200 cals = 0 cals”. Which is also something the, I guess common/average person assumes is what CICO actually is, and you can put 200cals of meat and 200 cals of sugar on a table, they both have 200 calories, but your biology changes the variables so intricately and complicated, that those 200 cals of each foods are no longer “just” 200 calories. Your body still has to use calories and needs them to stay alive, and if the determination of how we live was simple as types of foods, we’d probably be dead. A lot of it stems from metabolic properties, I like to say that metabolism and calories are BFFs, but that’s another topic entirely.. 

Always good to have some perspective on the complexities and simplicities of eating healthy and losing weight 

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