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a thread about #weightloss, energy balance, & calories in calories out (CICO)
many diets claim that CICO doesnt work, that their diet works for other reasons (im looking at you #lowcarb #keto in particular). firstly, no. CICO works, whether you like it or not. like gravity 1/20
many diets claim that CICO doesnt work, that their diet works for other reasons (im looking at you #lowcarb #keto in particular). firstly, no. CICO works, whether you like it or not. like gravity 1/20
every diet that makes you lose weight will be due to burning fewer calories (calories in) RELATIVE to your energy expenditure (calories out).
diets can manipulate this equation in various ways 2/20
diets can manipulate this equation in various ways 2/20
1. appetite: some foods or eating patterns will make you feel more full so you naturally eat less. this might make it *feel* like you're not really dieting because you don't *feel* like you're restricting calories. but you are 3/20
2. energy absorption: some foods (mainly fibre) can 'trap' calories so you poop them out instead of absorbing them. some evidence this can be as much as 10 % of the calories you eat
humans are complicated though so even this isn't simple 4/20
humans are complicated though so even this isn't simple 4/20
fibre 'feeds' certain gut bacteria, and these produce short chain fatty acids (SCFAs). SCFAs can be used to feed other bacteria, provide energy for your gut cells ( #guthealth), stimulate appetite hormones, or provide you with energy. 5/20
some evidence suggests SCFAs could be up to 10 % of our calories. so im not convinced manipulating absorption especially through fibre is particularly meaningful 6/20
3. thermic effect of food (TEF) (aka diet induced thermogenesis, or DIT): to get the energy from your food requires some energy itself. in a typical diet, we burn about 10-15 % of the energy consumed to get energy from our food 7/20
but different macronutrients have a different TEF. typically: fat = 0-3 % energy consumed is burned get the energy; carbs = 5-10 %; protein = 15-30 %
so if you eat a higher protein diet, you will burn more calories just getting energy out of the food 8/20
so if you eat a higher protein diet, you will burn more calories just getting energy out of the food 8/20
so in theory if you ate an entirely protein diet, you could physically ingest more calories in protein and maintain energy balance, compared to only eating fat or carbs. 9/20
therefore:
calories in = energy eaten, plus energy 'produced' (by gut bacteria), MINUS calories not absorbed
calories out = your metabolic rate (what you burn to stay alive), plus physical activity (very variable), plus TEF 10/20
calories in = energy eaten, plus energy 'produced' (by gut bacteria), MINUS calories not absorbed
calories out = your metabolic rate (what you burn to stay alive), plus physical activity (very variable), plus TEF 10/20
to make things even more complicated, some eating patterns can alter physical activity; for example, fasting causes a reduction in activity (1 study showed eating breakfast = 400 kcal more activity vs skipping breakfast... 11/20
...and this was low intensity fidgeting type activities, so rather subconscious)
therefore you might be burning more calories *without even realising* under some eating patterns and this makes you *feel* like you are eating more than before 12/20
therefore you might be burning more calories *without even realising* under some eating patterns and this makes you *feel* like you are eating more than before 12/20
and that will lead you to the *false* conclusion CICO doesn't work.
but as i said above, CICO is about calories in RELATIVE to calories out. so if you are burning more calories without realising, you can also eat more calories (which may be more obvious) 13/20
but as i said above, CICO is about calories in RELATIVE to calories out. so if you are burning more calories without realising, you can also eat more calories (which may be more obvious) 13/20
CICO still works, but all you are noticing is that you are eating more; you dont notive you are burning more too
there are a few nuances related to our hormones, metabolic health/flexibility, genetics, perhaps gut bacteria, neurological appetite signalling etc 14/20
there are a few nuances related to our hormones, metabolic health/flexibility, genetics, perhaps gut bacteria, neurological appetite signalling etc 14/20
importantly, these largely all manipulate CICO in some way (e.g. they make you hungrier so dieting is harder).
finally, it is worth noting that CICO is a physical law (thermodynamics). it can be achieved in many ways 15/20
finally, it is worth noting that CICO is a physical law (thermodynamics). it can be achieved in many ways 15/20
whether that is cutting carbs, skipping meals, changing portion sizes, fasting, exercising more, or counting calories/calorie restriction. these are all methods to manipulate CICO.
the difficulty we have is that people are terrible at estimating calories 16/20
the difficulty we have is that people are terrible at estimating calories 16/20
typically: we underestimate calories we eat, we forget about junk food weve eaten and remember the fruit and veg (so we think we have been healthy), AND we overestimate how many calories we use exercising. (FTR: i do not think this is deliberate, it is just difficult) 17/20
to give an example: a 30 minute jog can burn 200-300 calories. that is hard work, sweat, effort.
a single (51 g) Mars bar is 228 kcal. it takes 30 seconds to eat.
a Goodfella's cheesy deep pan is 1068 calories. over HALF a typical woman's daily energy needs 18/20
a single (51 g) Mars bar is 228 kcal. it takes 30 seconds to eat.
a Goodfella's cheesy deep pan is 1068 calories. over HALF a typical woman's daily energy needs 18/20
you can see how this can be difficult.
to sum: CICO works. it is just more complicated than people realise, and we are rubbish at estimating its components. 19/20
#nutritwitter #NutritionTip #weightloss #diettips
to sum: CICO works. it is just more complicated than people realise, and we are rubbish at estimating its components. 19/20
#nutritwitter #NutritionTip #weightloss #diettips
PS. despite what many people say, insulin is a hormone that makes you feel full (satiety hormone)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/
20/20
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/
20/20
cc: @The_Nutrivore @Tom_Babington1 - inspired by our recent interactions, may be useful in the future to save time! (probably not though *sigh*)
