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I’ve been thinking a lot lately, what if you were asking about how to hike up a mountain. Like you really wanted to get into it seriously, and learn and be prepared for the demands of the trail. What if the internet essentially just kept telling you “the only thing that matters is increasing your elevation”

Like, yeah, that’s true in a very unarguable way. The summit is higher than the base. But if that’s the only thing on your mind you’re probably gonna make a lot of mistakes that make things way harder for you.

Nobody told you about hiking boots, so you just showed up in flip flops? Technically you still only have to accomplish the same task of increasing your elevation, but now you’ll be miserable and about 100x more likely to just quit.

What if the mountain path suddenly dips down before going back up? If all you know is you’re supposed to increase your elevation, you might get really freaked out and think you’re doing something wrong when you start descending.

All of this is to say, the multitude of details are very much worth discussing in terms of weight loss. Two things can be true at once: being in a calorie deficit will result in weight loss, and calorie counting as a strategy may not work for everyone unless they have the requisite knowledge required to design a sustainable diet for themselves

Yeah total nonsense.

Keto (not advertizing it, people just eating animals are the worst for our planet) works by changing your entire body to use Ketones instead of Sugar.

This completely changes your appetite and energy levels, ~~also you will be in a constant state of burning fat, so pauses will immediately cause weight loss, different from eating sugar, where you have glucose and glycogen still there.~~ this is not proven.

Not only that, but CICO on its own terms just isn't at all useful. It's like saying "the cure to poverty is to make more than you spend." Like, no shit. It's just fully handwaving in terms of anything actionable. What are the barriers to exertion? What effect does food type have on feeling satiated? Is there a biochemical mechanism? Psychological? Social?

It's just an absurd reduction to "personal responsibility" that seems to be the default answer to any widespread, population level problems that the speaker doesn't really understand.

Keto causes greater water loss vs calorie counting on a healthy diet, so it's not surprising you lost more "weight" per day. It's a terrible way to lose weight, though.

This video explains it (all sources to studies are listed, too).

I was consuming about 150% of my normal pre-diet Calorie intake and losing 500g per day for a month. CICO is flatout not the mechanic used.

You are stating that without knowing your calories out, and asserting that the laws of thermodynamics aren't real

Keto works due to two things: 1) proteins and fats are more filling than carbs, and 2) your basal metabolic rate increases when you are in ketosis

Always reassuring to suggest a scientist and then say "but don't read anything more recent"

But if you eat nothing but Snickers and maintain a calory deficit you're gonna have a bad time.

But you would lose weight, because of the deficit. It's just that it would be very difficult to maintain that diet for myriad reasons.

For those who are unaware:
Registered Dieticians are different than Nutritionists

Registered Dieticians are well educated (as of now, requires a Masters of Nutrition degree), and have to take continual education and bi-yearly license renewal tests, to stay relevant and up-to-date.

Nutritionists can literally be anybody who wants to call themselves a Nutritionist. No education/training/credentials necessary.

It promotes a calorie deficit because it would be difficult to stuff your face with an entire day's worth of calories in a matter of 1-2 meals. Unless you derp by eating certain fast food and processed sweets/desserts, then yeah, easily achievable to surpass your maintenance calories.

So you eat double before/after? How does it not create a deficit?

Oh my bad:

Plant Based | A diet made up of only plants | by creating a caloric deficit

The list seems to only be for dangerous, marketable diets. LOL

The good thing about a calorie deficit is that it always works. Unless your body somehow escapes the laws of physics or you developed the power of photosynthesis, you WILL lose weight if you eat less than your caloric needs.

Spot on! The CICO model should be outdated. Weight management should be a multi factorial issue taking into account more than just food intake.

The obvious intent of the graphic is in regards to dieting for the purpose of losing weight.

Close but not exactly, your body is capable of freely switching between fat or carb burning. When your body really thinks it's starving, it will start "eating" your muscles instead.

Fat burning gives steady supply of energy instead of the highs and lows of energy dense carbs. You feel this the hardest after lunch, on carbs you'll often feel tired and sluggish. You don't have this on keto.

Switching into keto can be a miserable experience though, so you're right about that. Once in keto it's chill.