To calorie or not to calorie

(Nimitta) #1

I’ve read The Obesity Code and understand the problems with CICO. I use a macro tracker app and follow 75% fat, 20% protein, & 5g CHO (~20 g/day). Since May I’ve lost 30 lbs (260 to 230). My problem, I suppose, is that without paying some attention to calories, I can tend to eat very little or too much. Having some idea of calories gives me an approximate range, and I vary (i.e. 30% deficit is ~2000 calories, so I might range from 1600 to 2200 on a given day).

I understand the arguments against CICO, yet when I also know that when people consume too few calories for too long (chronic daily low calorie, not fasting), then their metabolism slows down to compensate. So CICO does seem to matter for metabolic rate.

So tracking both macros and calories helps give an approximate range to eat in. Too low in calories can lower metabolic rate. But why would eating ketogenic and not paying attention to calories avoid the lowered metabolic rate problem? Whether or not we’re paying attention to calories, eating too little would seem to still cause the lowered metabolic rate over time.

Confused.

#2

CICO is a flawed mechanism for explaining obesity. But make no mistake, calories do matter. All energy (food) intake will be metabolized by the body. Whether the energy is stored in fat cells is a function of hormonal state and metabolic health. Some bodybuilders use steroids to shift their physiological state towards using the calories consumed towards building muscle.

All people are not created equal. Some people (especially young males) can consume large amounts of calories without gaining weight. Other folks (especially older women) are prone to storing fat.

My thoughts on metabolic rate are evolving as I learn more about what it means. Metabolic rate may not have as much influence on weight as other factors (like hormones, genes, diet). Furthermore, slower aging and increased longevity seem to be associated with slower metabolic rates.

I found food journaling and calorie counting to be too tedious for me. During my weight loss journey, I tracked body composition metrics (smart scale), blood glucose and ketones. I periodically underwent BMR and DEXA scans. I’m a strong believer in the Keep It Simple As Possible principle.

(Running from stupidity) #3

I use Cronometer to track my carbs, and so I get the cal count as well. More often than not, I’m not eating enough, so it’s a good thing to know. I don’t obsess over it, mind you.

(Nimitta) #4

Thanks Juice.So when you lose weight over time, do you consciously drop the calories accordingly? Or do you allow that to happen naturally be ause your hunger is less?

(Nimitta) #5

This is very helpful. It makes sense.

(MelissaH) #6

I agree with @4dml here and would just listen to your body. We(especially women) don’t have the same caloric needs everyday. Think feast or famine.

(Omar) #7

I also confused about “the eat to satiety” advice

why people do extended fasting feel great, more energetic, and more clear mind than people who eat to satiety.

The incient wisdom always advice against satiety.

over spilled calories in the electron channel become free radicals and cause damage to the mitochondrial DNA. The only way to recreate the mitochondrial DNA is to eat less.

I am not sure about the science of the body doing permanent damage to the metabolism when not getting the designated calories

Even if the metabolism slows down it is because we become more efficient in producing energy.( less waste, more conversion ratio because of the lower degenerative processes caused by the over feeding and associated free radicals generation)

I find my self performing better when I do not eat to satity.

this is only my view I have no medical background.

(Running from stupidity) #8

Yeah, most days I’m trying to eat enough to tell my body that it’s OK and we don’t have a famine going on here in Melbourne and to relax, I’ll keep feeding it.