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RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Firestorm Post Number 2:
Does CICO work for everyone? Unfortunately, it does not. Some of you need a very specialized diet due to your allergies or other conditions. I have a friend who is 50 years of age. He has been a Type 1 diabetic his entire life. He lives on a KETO diet and it has given him extraordinarily positive results. Personally, I have stayed in the same 5 lb maintenance weight range for 20+ years by tracking and exercising. I find that sweaty exercise kicks my metabolism into fat-burning range. BUT, unless I keep the caloric intake in check, I quickly and easily gain fat.
Just because something works for someone else, does not mean it will work for you.
The UAC is a program that works for most people and gives them the tools to either lose weight in a healthy manner or to maintain their weight in a healthy manner.6 -
I recommend this CICO is not the whole story article from the Harvard Medical blog
http://www.acaloriecounter.com/diet/daily-calorie-intake-calories-in-vs-calories-out/2 -
Please share your experiences and biases with us. One thing to keep in mind, as I have gotten older, I have learned that my opinions are just opinions. My opinions are not necessarily facts.
Please share your opinions in a gentle and helpful manner.
Thanks, Rick3 -
Here is the correct link to the Harvard Medical blog on CICO. Quality as well as quantity is a factor
https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
Thanks to @w8goal4life She sent me a private MFP message to alert me to the error in my first link above. Sorry, Rick3 -
Date: January 5
Exercised?: Yes - 50 minute Parkrun.
Calories?: Yes - under target. Also doubled my usual water intake today due to exercising in high heat.
Tracked?: Yes - everything is recorded.9 -
While losing pounds has definitely been an important element in this journey, I also want to focus on general good health, having enough energy to fuel a very active day, and establishing away of eating that I can sustain forever. Having more than just "lose weight " as my goal, changed the options I considered.
What I ended up with is CICO, with around 100 gr of protein, 150 gr of carbs, and 70 gr of fat on average (the exact numbers vary +/- 20 grand or so on a day to day basis). I also avoid processed food, added sugar and starchy carbs, although I don't consider anything "forbidden".
This strategy has been working great. I have never felt better, have lost nearly 50 pounds in the last 5 1/2 months, and am stepping into maitenancy, having reached the upper end of my maintenance range.
The one thing that I really learned is that I had to take the time to really clarify my goals and figure out what works for me. The first couple of months were full of some ups and downs until I could work out the best macro ratio for my body and lifestyle.10 -
January 5
Exercised?: Yes. (5km in 38 mins - hills)
Calories?: Yes
Tracked?: Yes
Cold day after yesterdays heat. Little bit of rain around. Late walk after dinner.
Spent most of the day getting quads working for flying tomorrow. Nothing major, just correcting a few issues.
@RangerRickL. 100% on experiment and do what works for you.
What works for someone must:
- Be able to be done forever (not just to lose weight).
- Maintain energy levels and mental state to do what they want to do.
- Fit with their lifestyle to allow for social occasions, travelling and various life stresses.
It's taken a while for my parents to accept that my wife's change is a lifestyle change, not just a diet. In the past it has been a struggle every time we visit to cater for her, but it is much easier now. They have seen the benefits of the change and support her (us) by catering to her intake restrictions and preferences.
So glad to have a supportive family. Both for me and my wife.12 -
craigo3154 wrote: »
@RangerRickL. 100% on experiment and do what works for you.
What works for someone must:
- Be able to be done forever (not just to lose weight).
- Maintain energy levels and mental state to do what they want to do.
- Fit with their lifestyle to allow for social occasions, traveling and various life stresses.
This!!
Haven't read the article yet (and will, as I want to discover best version of ci + KIND of co to promote fat reserves as my system's go-to internal fuel depot ) but what I wrote on the previous thread is another way to understand the same thing.
CICO (in isolation) is not actually a food plan. It is simply short-hand for how our internal bio-chemistry works.
KETO (for example) is "CICO set to reflect a particular body's need for higher-than-average protein CIs" to help correct and balance a bio-chemical imbalance in THAT particular system.
Someone else's bio-chemical system might be thrown off by that level of protein intake, but need (picking nutrients at random here) more potassium than most, or have to keep overall sodium intake below a certain Dr-recommended level for THEIR optimal bio-chemical balance.
So experiment and DON'T IGNORE any personal bio-chemical issues identified by your medial support team. Depending on the situation, meds might be needed in addition (say insulin or cholesterol meds) .... but by also correcting the food CIs and POSSIBLY also either the amount or KIND of CO ( again - professional individual advice that respects personal bio-mechanical situations invaluable!) in self-supporting proportions, then over time your system might be able to self-correct to the point where the dr would be able to lower or wean you right off the meds - as with @craigo3154 's wife.
YAY to that, by the way! A stellar example of "net positive-effect personalized CICO in action"
It's the people who grab at the seemingly "sooo simple to understand CI-CO so I guess that ALL calories in are the same and all I have to do is OVER BURN any kind of calorie out to make the number on the scale go down faster" concept without ever looking into the bigger picture who can potentially seriously damage their own internal bio-chemistry.
For instance, as a perfect example of "net negative-effect personalized CICO in action" ... someone mentioned yesterday the lady that she knew who treated "CICO" as meaning "my CI will primarily be gin and chocolate bars"5 -
By the way, my DH is a bio-chemist, which is why I know the "big picture basics" already. And I am also a life-long "student observer of what you heard isn't what I actually meant nuances", which is why I also get how the implied meaning of the term CI-CO has come to be misinterpreted when used in every-day vernacular context to mean "a kind of diet plan, like KETO or Vegan"
Even the term "diet" has the same double-meaning challenge these days. In everyday usage, it is taken to mean "temporary food intake reduction that will eventually come to an end when the number of the scale is what I want".
As a result of this shift, we have started using the term "lifestyle" to convey the original sense of the term "diet".
It's original, nutritional-science and biological meaning is "the natural food intake for this animal" as in "koala bears consume a diet of mainly eucalyptus leaves (gum leaves)."
I find the evolution of language fascinating ....
As mentioned at the top of my post, I am currently researching a tweak to improve my own personal CICO best-version.9 -
Exercise - 20k run (all included warm up, hills, track, cool down) / 45 min gym cross training / 10k hike (leisurely)
Calories - yes
Tracked - yes11 -
Did I exercise for at least 20 minutes? YES Push Mowerrd my overgrown property for an hour.
Did I stay within my calorie budget for the day? YES, just under
Did I keep track of everything I ate and drank? YES I enjoy it9 -
January 5
Exercised?: No. Too tired.
Calories?: No (this being the consequence of the above). And also needed a mental break.
Tracked?: Yes
Pass days so far: 1
I mentioned yesterday that I don't understand why @RangerRickL put CICO under controversial topics. I think today's question answers that. Does CICO work? Work for what? To me is like asking "Does 32°C work?" It's just a measure. It's not hot or cold. It doesn't "work" or "not work". If I am trying to bloom yeast it works, if I am trying to boil eggs it doesn't.
Why would you want to answer questions about what to eat (ie how to make up your CI if you will) to manage your allergy issues, your muscle growth, or issues with your heart by bringing up an energy equation?6 -
3 x Yes
9 -
Exercise yes 10 min quigong, 30 min yoga, 30 min cleaning
Tracking yes
Calories yes
My mind is too frazzled at the moment to take in anything other than UAC7 -
Did I exercise for at least 20 minutes? Yes .. Long Cardio
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Interesting topic again. Based on my personal experience with experimenting all kinds of ways...what works successfully for me and has consistently worked for the last 8 months is the combination of CICO..Quality of Calories specific to my body (I do clean keto) and monitoring macros. Every Body and Mind is different therefore it's worth experimenting with regimens to see what works and when you find it commit to it.8 -
Exercise. Yes.
Calories. Yes.
Tracked. Yes
5-2 anyone? At 800 twice a week??
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Hi. Sorry.
5-2 is 2 days 800 calories and 5 days normal eating??
I do 16-8 at least 4 days a week but unsure if other methods are better??0 -
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Exercise: Yes. 30 minutes on the stationary bike and some chasing my daughter around in a soft play centre.
Calories: Yes.
Tracked: Every bite.
Pass days so far: 17 -
January 5
Exercised?: Yes-20 mins walking
Calories?: Yes
Tracked?: Yes8
