Counting Calories to Lose Weight Does Not Work? Try CICO

At first, it seems the perfect diet- a simple calorie count, which is going viral from this thread on Reddit and promises short-term results. Remember the old school of weight loss, when the doctor delivered an impersonal sheet taken from a drawer that consisted basically of closing the mouth or eating less. Here in the post regarding personal training Toronto, we’ll check out what’s CICO  and how it works.

The new fad diet called “CICO” (Calories In, Calories Out) is one of most effective ways to lose weight, and consists of eating fewer calories daily (inside) than the calories we burn (outside).  This is I high trend in terms of weight loss in personal training in Toronto.

This includes the energy that the body spends not only if we exercise, but also the basal metabolic rate, which is the minimum amount of calories we burn at rest and food thermogenesis: what the body consumes to digest proteins, carbohydrates, and fats.

There are online calculators that we use in personal training Toronto to know, approximately, how many calories we burn with a sedentary life, moderately sporty or with intense exercise practice. And from there, if we want to reduce those extra kilos, the miraculous CICO diet supposedly would give us the keys to reduce to numbers our breakfasts, lunches, and dinners.

What ‘s the Catch with CICO?

That the CICO diet does not distinguish healthy foods or ingredients; In fact, we could give ourselves a binge of junk food if we count those calories ingested and burn them. This regime doesn’t even prioritize some nutrients over others, nor does it take into account the physical condition, the rhythm of life or the previous ailments of the person who follows it. So, it is actually fun!

However, we need to be careful while following CICO since it may cause harm because of its junk friendly nature. Every good comes with some evils. CICO is never an exception.

If in the CICO diet we include ultra-processed foods, regardless of the nutritional quality, we could eat fewer calories with an excess of sugar, low-quality fats, salt, and additives”, explains nutritionist María Neira.  ” we would lose kilos at first sight and on the scale, but we would also be increasing cholesterol, triglycerides, and blood pressure, and in the medium term we risk cardiovascular diseases”, she continues.

Risks of CICO

Most of the active nutritionists and experts of personal training Toronto are against ultra-processed products such as detox juices and energy bars.  Carlos Ríos, a famous nutritionist says, ”Risks for the health of the CICO diet should be added the undesirable “yo-yo” effect in the short term

We can highlight three adaptations that our body puts to protect itself from that reduction of calories and achieve the recovery of the lost weight (the rebound effect). The first is the increase in hunger, which in the short term can be endured, but not in the long term. The second is the decrease in metabolism with a reduction in our expenditure thermogenic at rest, and the third is the loss of muscle mass, which also affects the loss of thermogenesis. The larger the caloric deficit, the stronger these adaptations will be and the harder it will be to avoid the rebound effect. ” Carlos adds.