Have you ever wondered why weight management isn’t just about counting calories? If the simple equation of “calories in, calories out” works, then why do dietitians caution against it? Let’s delve into why intuitive eating might hold the key to achieving weight loss, lasting health.
The CICO Approach: Calories In, Calories Out
INPUT= OUTPUT = BALANCE
INPUT > OUTPUT = GAIN
INPUT < OUTPUT = LOSS
The concept of balancing what we eat (input) with what we burn (output) seems straightforward—consume more than you burn, you gain weight; burn more than you consume, you lose weight. This theory, known as the CICO diet, simplifies weight management to its core numbers. Yet, nutritionists argue that it oversimplifies the complex interplay between food, metabolism, and health. “We now know that the quality of the calories you consume—as well as the macronutrient balance and timing—all impact metabolism, satiety, and how your body utilizes calories.” Said by nutrition expert, Cynthis Sass, MPH, RD and Health’s contributing nutrition editor.
Quality Over Quantity
Nutrition isn’t just about calories; it’s about the quality of those calories. Cynthia Sass, MPH, RD, emphasizes that the type of calories, macronutrient balance, and meal timing profoundly affect how our bodies process food. Opting for nutrient-dense, whole foods rather than processed items supports metabolism, satiety, and overall health. Not merely these, but even the environment, emotions and events that we live in and with, determines how our body metabolize nutrients.
Healthy vs. Unhealthy Weight Loss
While quick-fix diets promise rapid weight loss, they often, and I think they always sacrifice long-term health. Processed foods laden with trans fats and sugars may help shed pounds temporarily but can harm overall health and contribute to chronic conditions. The key lies in embracing natural, minimally processed foods that nourish rather than deplete. Read more in 8 Tips For Healthy Eating: Beyond The Plate.
I know that there is a perception of what healthy food looks like, or tastes like. You feel like you are being deprived of lots of good stuff. BUT it isn’t true. If our plates look like this, isn’t it appetizing???
By the way, the more colorful your plate is, the more minerals and vitamins are in your plate. And the more minerals and vitamins, the tastier it is. They are responsible for giving the taste, that’s why they say: have it in season, fresh and ripe.
I think you should change your mind 😉 …..
The Pitfalls of CICO Diet
Implementing a CICO diet by strictly monitoring calories can lead to unintended consequences. Rapid weight loss often means losing muscle and water instead of fat, resulting in fatigue, weakened immunity, and other health issues. Dehydration and nutrient deficiencies are common side effects, compromising overall well-being.
Moreover, if losing weight was the goal, and it lasts for long, starvation especially will slow down your metabolism. What I mean by metabolism is an involuntary process that burns calories we consume to have energy. Therefore, keeping us alive… So starving ourselves will slow down this process. Our body during starvation will think that we are deprived of food and try to save as much as it can. You are not going to lose fat… you are actually favor saving it… and you will feel sleepy, tired most of the time just to save the stores…
The Leptin Factor
Moreover, focusing solely on calorie intake can disrupt hunger hormones like leptin, leading to increased appetite and loss of control around food. This hormonal imbalance undermines efforts to sustain weight loss and maintain metabolic health.
Beyond Weight Loss: Holistic Health
A myopic focus on shedding pounds overlooks broader health implications that extend far beyond a number on the scale. Poor dietary choices not only impact weight but also play a pivotal role in mood stability and mental health, skin health by influencing inflammation and aging processes, and gastrointestinal function affecting nutrient absorption and immune strength. Moreover, these dietary habits significantly influence cardiovascular health and metabolic function, contributing to conditions like hypertension and diabetes.
By adopting a holistic approach, which calls for intuitive eating, and emphasizes nutrient-dense foods and supports overall well-being, individuals can nurture their physical, mental, and emotional health, reducing the risk of chronic diseases, promoting long-term vitality and resilience, and achieving weight goals.
Embracing Intuitive Eating for weight loss
Contrary to calorie-centered approaches, intuitive eating promotes listening to your body’s natural hunger and fullness cues. By choosing whole, nutritious foods that satisfy and nourish, intuitive eating fosters a sustainable lifestyle that supports long-term health and weight management goals. And, if you are aiming to lose weight, start with redefining your understanding of what health means, and look at ways that can make you sustainably lose weight for the sake of your long term health. Here you find 5 Steps to Healthy Lifestyle: +BONUS.
Conclusion
In conclusion, while the CICO diet may offer short-term weight loss, its drawbacks underscore the importance of holistic, intuitive eating.
Bojana Galic in her “The CICO Diet Isn’t the Best Way to Lose Weight” article shared that CICO diet isn’t always bad. She added that CICO diet encourages exercise and help build awareness around energy expenditure and portion control. HOWEVER, she insisted that this approach isn’t the best approach to lose weight neither to maintain or achieve health. Unless you keep in mind several points.
Prioritizing nutrient quality over calorie quantity empowers individuals to achieve not just weight loss but also sustained health and vitality. Let’s shift the conversation from counting calories to embracing intuitive eating—for a healthier, more balanced approach to wellness. By adopting intuitive eating principles, you can embark on a journey toward not just a slimmer figure, but also a healthier, more vibrant life.
Ok, you have no idea how much I needed to read something like this! I’ve been trying to understand intuitive eating a bit more and this is helping me tons. Thank you!
This post is a very important message to readers. We need to start honoring our bodies and listening to it. We have such busy lives and are tempted constantly with factory generated foods that we have forgotten the basics. Such a great reminder of just listening to our bodies!
totally agree
Pingback: My meals: What do I eat?! - Nutritious nutritiousinfo