this post was submitted on 24 Jun 2025
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I stand behind everything I said. I'm happy to provide references if any specific thing is interesting to you
What is cico? (Not native speaker here)
Calories In, Calories Out. Basically means that you should be aware of the amount of calories you eat (calories in) vs the calories you burn (calories out).
Calories in calories out. CICO. It's given to people as the ultimate truth to health and fitness. It's technically correct but not helpful for a few reasons
The laws of thermodynamics apply to reality, however in human nutrition there are some problems
A much more clinically relevant model, to helping people solve their health problems, is the carbohydrate insulin model of obesity.
That is to say consumption of carbohydrates drives insulin, insulin drives obesity and drives most of the modern problems people are trying to fix. Cardiovascular issues, hypertension, neuropathy, fatty liver disease, PCOS etc etc etc
As an example consider a person who wants to gain or lose 1 lb in a month. If they're eating three meals a day, that means they need to eat 30 calories less per meal. There's no way anybody can accurately measure their calories down to 30 per meal. It's much more effective to let the human machinery operate and do it homeostasis job, and that's principally done by keeping insulin levels low and allowing the hormones to work.
Wat.
That's why that's not a recommendation anyone gives but "eat on average x amount of calories less than you use in a day" which is fairly easy to accomplish.