What are the origins of the CICO diet?
"In 1780, French scientist Antoine Lavoisier used a guinea pig to measure heat production as a way to measure energy (or calories) in food," explains Dr. Dina Solomon, an expert in weight management in Los Angeles and a cognitive behavioral psychologist. Author of Pure Consumption: The Way to Managing Lifelong Weight. Lavoisier invented a mathematical formula that can be easily calculated. Measuring energy (or calories), came with a calorie name for a device to determine the number of calories that are consumed when eating. "In the early 1920s, Dr. Lulu Hunt Peters, a US physician, came up with a simple formula based on the scientifically proven concise equation of Lavoisier: The only way to lose weight is to cut calories, a way to reduce weight," says Dr. Solomon.
CICO follows the idea of calories in, and calories follow the idea that weight loss requires a balance between the energy consumed and the energy used. "Increasing your spending on calories other than what you consume will result in lower levels," says Adrian Yudim, a professor of medicine at the University of California School of Medicine at the University of California, Los Angeles, and a diplomat at the American Board of Internal Medicine. The National Board of Dietitians and the American Board of Obesity.
Everyone needs a minimum number of calories to live. "This minimum number is called the basic metabolic rate (BMR)." Your BMR is the number of calories your devices need to function while doing nothing at all, "says Dr. Sulaiman. You can think of it as how much energy you will burn if you stay in bed all day long. "The diet community decided once BMR knew that you could use it to calculate the calories you actually burned in a single day," Dr. Solomon said. From there, you can determine how many calories you need to eat to get muscle, lose fat, or maintain your weight.
The fact is that it is very easy to calculate the metabolic process in which one is resting. Many gyms offer a device that measures this. Dr. Sulaiman says: "Sit on a chair with a respirator to breathe on your nose breathing in and out for 10 minutes, in the end, the number is available. Since the basic metabolic rate depends heavily on involuntary functions such as breathing and blood pumping, changes in your daily activity do little to increase or decrease this number. However, increased muscle mass increases maternal mortality, because muscle is a metabolic "hunger" and consumes more energy to maintain more muscle. This means that when you have a lot of muscle mass, you will burn more calories at rest.
All diets so far, depend on what has become the universally accepted equation: low calorie will lose weight. "This is the formula that sets the standard for every current weight loss model," says Dr. Solomon. "Calorie counting is an external assessment: the index of success - the measure (the maximum external enhancement of weight loss)," Dr. Solomon said.
For many, this formula is extremely effective for permanent weight management. Unfortunately, the number of chronic calories is proven to be a permanent method of weight management.
"While calorie management has been the accepted way to lose weight, it has been shown that meeting calorie expectations for permanent behavioral changes is ineffective for people who exhibit a high frequency of" non-hungry "eating events," Dr. Solomon said. CICO is an effective starting point, however, says Dr. Solomon. "Without the skills to strategically manipulate non-hungry eating events, excess shareholders are doomed to fail based on calorie ceilings."
Will you follow the CICO weight loss guarantee?
Counting the calories you consume is fairly easy (although it is not much recognized), but what is difficult is to determine calories that have been burned accurately. "Calories are very important, people have to be aware of how much they consume, but it is almost impossible to know how many calories a person consumes without a very detailed and expensive laboratory test to determine production," says Alex Turoff. Registered Nutritionist. Apps and wellness equipment, such as Fitbit and Apple Watch, can help you, but you probably already know that the measurements you provided are almost.
There is another complication: calories are determined by their density and composition of fat, protein, carbohydrates (or large nutrients) and all of these ingredients have different ways of working in the body. "Carbohydrates are digested faster than protein and fat, which means that a person who is eating a carbohydrate-rich diet gets hungry faster than a person who eats more protein or fat," says Turoff. "Fat takes longer to digest than carbohydrates, so it lasts longer, but protein has a higher thermal effect than carbohydrates, which means the body uses more energy to break it, which technically means it increases calories." Says. We have told you that it is not that simple, so experts generally prefer the calculation of the big nutrients for weight loss. "I always offer my customers a range of their calorie needs, but I also offer them a large range of micronutrients that I think will be better for them," says Turoff.
How does CICO fit with other diet plans?
"In theory, if you eat the same number of calories on any diet, whether it's a full-body or 30-calorie weight watchers, your weight will stay the same overall," says Tyruff, adding that the choice of a diet low on empty carbohydrates and High protein and fat, such as Paleo and Whole30, is still best to help your weight loss goals.
Quito diet is the only exception, because of the physiological changes that occur during the eating plan. "The ketone diet forces the body to get out of the state of carbohydrates, our natural state, and in the way of burning fat - and this also happens in starvation.In the absence of carbohydrates, our bodies were forced to burn fat to get fuel in the form of ketone," Turoff says.
In terms of calorie quality, it still descends into a breakdown of nutrient-rich foods. "Protein and fat have a higher thermal effect," says Turoff. "It requires more calories to break down carbohydrates." You also want to think about the length of the different foods that will make you feel full and satisfied, which will eventually lead to fewer calories being consumed, but in theory, 500 calories from McDonald's and 500 calories from Avocado toast will affect weight in a similar way if all things are equal.
The fact that these "whole foods" instead of "fast food" does not always change the food image of the meal. While it may be better for long-term health to be committed to untreated foods, the end result when it comes to weight is not very different. "Good for weight loss and health is not always the same," says Turoff.
It is very possible to lose weight that deals with many fast foods. "This may not be the best long-term health exercise (cardiovascular disease, carcinogens, etc.), but when it comes to weight and weight management, your body understands calories, carbohydrates, fats, protein and not organic grass. Calories are harmful to your body, but with it, the combination of "calories in calories" taking into account the nutrient profile and attention to ingredients quality is the best way to lose weight, "says Tyruff.
Part of the weight loss equation is the way our bodies use calories. You should consult a nutritionist before changing your diet plan, especially if you have a condition such as diabetes or polycystic ovary syndrome.
Disclaimer: This content includes only general information advice. It is by no means an alternative to qualified medical opinion. Always consult your doctor or specialist for more information.