Benefits and risks of the CICO diet
Diets that reduce calorie consumption result in weight loss for most people. But it’s not always that simple. Everyone’s body is different. Even if everyone ate the exact same diet and exercised the same way, our bodies are still different. That’s because several factors besides calorie intake affect weight. These include your metabolism, the types of foods you eat, your overall gut health, your hormone levels, and even your underlying health conditions.
However, current practitioners of the CICO diet focus on reducing calories without worrying about the balance of nutrients they consume, and they are finding that this is effective. However, malnutrition is a real risk with the CICO diet, which focuses on junk food and foods with low nutritional value. “If you only eat Twinkies all day, you’re going to be lacking in essential vitamins, minerals, antioxidants, phytonutrients, and fiber. You’re probably also lacking in protein and healthy fats,” says Salter.
“This is not ideal for our overall functioning, both cognitively and physically. Taking it a step further, many people misunderstand the fact that each nutrient (carbohydrate, protein, fat) works differently in the body.”
He cites examples of complex carbohydrates that are notoriously lacking in junk food diets, such as brown rice, quinoa, and whole grain products. “What makes them so beneficial is not only their vitamin and mineral content, but also the fact that they contain fiber, which slows digestion, stabilizes energy levels, and controls appetite for several hours after a meal.”
A closer look at Haub’s experiments reveals an attempt at nutritional balance. Two-thirds of his diet was junk food, but he also took a daily multivitamin and drank protein shakes. In addition, he usually ate a can of green beans or three or four stalks of celery on top of his snack food. The nutrients these additives provided may have affected his performance.
Junk food aside, there’s a downside to obsessing over calorie counting, says registered dietitian Amanda Goodwin. While you’re losing weight, don’t indulge in eating sweets every day and neglect to consume enough calories. That can backfire in the long run.
“You need to make sure you’re getting enough calories in between each meal to maintain your metabolism and energy levels, so you don’t binge by the time you get a snack at the office at 3pm or rest on the couch after dinner,” Goodwin warns.
In fact, Goodwin doesn’t put any calorie restriction on his clients at all. She says she’s seen too many diets go off the rails because an obsession with calories leaves clients feeling deprived and the therapy becomes unsustainable.
