By - PossiblyInsaneIDunno
You’re right. The calories are what matters for your weight maintenance, gain, or loss in the end. Intermittent fasting can have health benefits (research has showed benefits from autophagy from eating at an extreme deficit for a few days out of the week or fasting), but if it’s leading to ED behaviors, avoid it because that is going be 100 times worse for your health in the long run. Keto is a fad diet that can make people shed pounds fast but it’s mostly water weight and the fact that most people will eat a caloric deficit if they literally can’t have any carbs. The diet is used for some cases of severe epilepsy and works by reducing brain function, so it also probably isn’t a great idea for the average person to be in ketosis all the time. It also seems to have other negative health impacts in the long term so I don’t think it’s a great diet to use personally.
Keto/low carb is a classic fad diet, like the cabbage soup diet or the grapefruit diet or the drop a dress size by Saturday diet. They all work, but they are designed so that you can’t keep them up, so the moment you stop you regain. This is why yo-yo dieting is a thing. By recognizing that it’s calories and learning how to adapt a sustainable, normal diet to your body and lifestyle you are not ever on a diet you’ll go off.
Denial. It’s very very strong. And the influencers like Jason Fung are profiting off that denial. People want an excuse for why they still get to eat what they want.
Basically, they aren’t wrong when they say every calorie is different. Labels can be off, up or down, by 20%. The methods to calculate calories are also suspect. Abbey Sharp on YouTube put out a fairly good video going over it recently that I personally liked.
All that being said, I still prefer CICO over any other weight loss method and have used it successfully to manage my weight. I think my love of cooking and trying to nutritionally balance all my meals also helps because I’m rarely hungry when dieting. I’ve taken the time to build a library of recipes for meal planning that also helps. I think that’s where people struggle - they don’t find ways to make it easy enough that you almost don’t have to think about it.
Each method will work differently for people, you just need to find what is effective and enjoyable for you. On keto I struggled to have enough energy to exercise and almost passed out on a long bike ride, then another day while hiking. Not for me. Fasting reminds me too much of my ED days as a young teen girl. CICO let’s me eat anything I want to, when I want to - how could that not be the preferred method for everyone?
>Basically, they aren’t wrong when they say every calorie is different. Labels can be off, up or down, by 20%.
True, but in the long run this should average out since they are just as likely to be low as to be high.
I'm similar in that meal prep is key for me. I have a stable of about 20 recipes and mix it up with 4x Hello Fresh meals a week.
Path of least resistance: there's a box of homecooked food for my lunch at work that I just need to pop in the microwave for 2 minutes.
>protein burns faster than fat, fat burns slower, carbs are unnecessary
This refers, sort of, yo something called the thermal effects of food, and it is a real phenomenon. The digestive process itself uses some calories; protein requires the most energy to digest. I think it's getting too far into the weeds to consider this in the context of CICO. As far as carbs being unnecessary... that statement sounds like it's coming from a Disciple Of Keto who's looking to pick a fight; best met with an eye roll and perhaps a Snickers bar.
Edited to add:
"Eat less, move more" is not a statement that's going to sell a ton of books, nor is it going to turn someone into a millionaire. It puts the onus on the individual to take responsibility for their own actions. "Buy this book and I'll let you in on this One WEirD TRicK that your doctor doesn't want you to know about!...." will sell books; it that's why they do it. There's juuuuuuust enough science in there that people will put aside their critical thinking skills and shell out their money for it.
I've seen that thermic thing as well. It's basically how much energy is used to get rid of the thing you eat, right? So if you eat something with high protein, calories burn faster than if it was fat dominated
Not quite. It takes actual calories to turn, say, 4 ounces of boneless pork chop into aminos and whatnot that our bodies can use, much as it takes actual calories to turn a slice of bread into very very basic carbohydrates. It takes more calories to actually digest protein than to digest carbs or fat. The difference is relatively minor in the grand scheme of things, and nothing to lose your mind over if you're trying to guesstimate the CO part of CICO. Some folks, however, use it as a starting point for the "CICO doesn't work/is too complicated, and my way of doing things is the only right way to do this" speech.
different kinds of diets exist purely on preference. i know people who are more satisfied on high carb diets, others that are constantly hungry on high carb diets. same for low carb, etc. it all comes down to calorie deficits. my grandma always said bread makes her gain weight, but really it was harder for her to feel full when eating bread so she’d eat a lot of extra calories to feel satiated. your weight doesn’t care what kind of calories you’re eating, just how many. it’s the rest of your body (like energy levels) that care about the kind of calorie.