Will this weight loss strategy work? CICO?

lemonginger35 · February 2019

I need to lose 8-10 Kg in 2 months time for medical reasons. I plan to create a deficit of 1100 calories every day by reducing my food intake & walking 8 Km in 2 hrs time. That leaves me with about 1000 calorie intake.
My question is does CICO really work this way?
I’m 35 year old female weighing 86Kg & height of 158cm.

TavistockToad · February 2019

if you're doing it for medical reasons then i would consult your doctor as to whether it's ok or not.

if you consistently eat less than you burn then you will lose weight, that's how CICO works.

smolmaus · February 2019

That rate of loss seems very fast, generally it's not recommended to lose more than 2lb/ 1kg a week. If you are doing this for medical reasons I assume a doctor has advised you that it's safe to lose so quickly?

To lose 1.25kg/ 2.75lb a week you would need to create a daily deficit of about 1400kcal. From your stats and assuming you do no additional walking (for now) your daily calorie burn would be around 1800kcal (using the MFP calculator). A slow walk, again with your stats, would maybe net you 300-350kcal or so. This is a conservative estimate but not massively so.

So 1800+300 = 2100 as your approximate calories burned per day.

2100 - 1400 = 700kcal of food to achieve that rate of loss. This is not a feasible plan. And certainly not something to do without a doctor's supervision.

jasonpoihegatama · February 2019

See your Doctor if it's for medical reasons. he will monitor you if you go on a low calorie plan!!!

CICO - On top of your 1100 calories you eat another 1000 calories to make up for the 1000 calorie you burn in exercise so your Calorie intake for the day will be 2100!! / So that's 1000 calorie you burn in exercise and 1100 you need to live to feed your heart / lungs/ brain and others!!!!

pinuplove · February 2019

If you're asking will you definitely lose the weight you want to within the time frame you specified because you've mathed it out, the answer is likely 'no.' Logging errors (on the in and out side), compliance, water weight, and other factors come into play.

If this is for medical reasons, as you've stated, I'd hope you're already under a doctor's care and can discuss a reasonable plan of action with them.

solieco1 · February 2019

8k daily on 1000 calories is a bad idea. Talk to your Dr.

alir · February 2019

I have similar starting stats to you and have managed to get nearly 7kg off in 2 months. It has taken some really dedicated effort - I've been following strict keto with IF, aiming for 1300-1500 cal/day depending on activity level. 2 x weights/week and 2x cardio/week. It's been tough, but totally do-able, and have found on LCHF my appetite and hunger levels have been "reset". So, I think up to 8kg in 2 months may be possible at a push, but if your doctor wants you to lose 10kg, then you need a medically supervised programme. Why so much in such a short space of time? Are you being assessed for surgery?

MichelleSilverleaf · February 2019

lemonginger35 wrote: »

I need to lose 8-10 Kg in 2 months time for medical reasons. I plan to create a deficit of 1100 calories every day by reducing my food intake & walking 8 Km in 2 hrs time. That leaves me with about 1000 calorie intake.
My question is does CICO really work this way?
I’m 35 year old female weighing 86Kg & height of 158cm.

CICO does work that way but what are the medical reasons? That's a lot to try and drop in 2 months.

LRLemon · February 2019

CICO diet works well. But a keto diet works best. I was on a 1200 calorie CICO diet for a year in 2014, lost 70 lbs. Unfortunately I gained most of it back over the next 3 years. I’m now 8 months into a 1200 calorie low carb (25g carbs/day) diet and I have dropped 77 lbs. Apart from the increased weight loss I do not have cravings, I feel satiated regularly, and plan to stay on a low carb way of eating for the rest of my life.

Maxematics · February 2019

LRLemon wrote: »

CICO diet works well. But a keto diet works best. I was on a 1200 calorie CICO diet for a year in 2014, lost 70 lbs. Unfortunately I gained most of it back over the next 3 years. I’m now 8 months into a 1200 calorie low carb (25g carbs/day) diet and I have dropped 77 lbs. Apart from the increased weight loss I do not have cravings, I feel satiated regularly, and plan to stay on a low carb way of eating for the rest of my life.

That's great that low carb eating works for you but you shouldn't blindly say that a keto diet works best. That's what is working best for you right now. Your own statements prove that CICO also worked for you as you lost 70 pounds that way. You gained most of it back because you consumed more calories than you needed, not because there is a flaw in CICO.

Silentpadna · February 2019

Maxematics wrote: »

LRLemon wrote: »

CICO diet works well. But a keto diet works best. I was on a 1200 calorie CICO diet for a year in 2014, lost 70 lbs. Unfortunately I gained most of it back over the next 3 years. I’m now 8 months into a 1200 calorie low carb (25g carbs/day) diet and I have dropped 77 lbs. Apart from the increased weight loss I do not have cravings, I feel satiated regularly, and plan to stay on a low carb way of eating for the rest of my life.

That's great that low carb eating works for you but you shouldn't blindly say that a keto diet works best. That's what is working best for you right now. Your own statements prove that CICO also worked for you as you lost 70 pounds that way. You gained most of it back because you consumed more calories than you needed, not because there is a flaw in CICO.

@Maxematics is right. You've just proven that different methods can give the same results. Why? Because keto, when done for weight loss with success is CICO.

Dgil1975 · February 2019

LRLemon wrote: »

CICO diet works well. But a keto diet works best. I was on a 1200 calorie CICO diet for a year in 2014, lost 70 lbs. Unfortunately I gained most of it back over the next 3 years. I’m now 8 months into a 1200 calorie low carb (25g carbs/day) diet and I have dropped 77 lbs. Apart from the increased weight loss I do not have cravings, I feel satiated regularly, and plan to stay on a low carb way of eating for the rest of my life.

This is bad advice, it’s great keto works well for you, and I congratulate you on your most recent weight loss. But I would never blatantly say one way is better than the other, even if I felt strongly about it. As well CICO failed once you started eating more calories than you were burning, and the same thing will happen on KETO, as essentially KETO is just another version of CICO, but with specific food guidelines.

apullum · February 2019

Since you have a medical reason for needing to lose weight very rapidly, you should talk to your doctor about what is a safe deficit for you. The plan you’re suggesting is far too aggressive for most people and you should not be eating so little unless your doctor is closely supervising your progress.

Will this weight loss strategy work? CICO?

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