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Calories Out = Outdated Science Or Key Fat Loss Principle? Is โcalories in vs. calories outโ (CICO) an accurate model for fat loss, or is it "outdated science" like some people try to claim? Do calories matter when it comes to leaning down and burning fat? This is a pretty common fat loss debate you'll see online nowadays... One person will state that in order to lose fat, you need to create a calorie deficit by consuming fewer calories than you burn. Someone else will then argue back that calories "donโt matter" because not all calories are the same. However, the latter statement is fundamentally incorrect right off the bat since a calorie is a constant unit of energy. Just like pounds measure weight or kilometers measure distance, calories measure energy. Therefore a calorie IS a calorie no matter what food itโs contained in. What people usually mean to say here is that your body will process different *foods* differently depending on their nutrient profile and fiber content, which is true. For example, 250 calories worth of chicken and broccoli will provide protein for muscle growth and be more micronutrient-dense, higher in fiber, more satiating and have a higher thermic effect than, say, 250 calories of jelly beans. The calories themselves are the same, but the food they're packaged up in is different. So yes, 2000 calories on paper from one combination of foods will not necessarily produce the same fat burning and muscle building effect as 2000 calories on paper from a different combination. The problem though is that people will then take this information and make a massive leap by saying that since food quality impacts the way calories are handled from different foods, that this then means that "calories donโt matter" and that calories in vs. calories out is somehow irrelevant. However, what many fail to realize is that the way food quality impacts fat loss is still primarily a result of how it influences net energy balance, or calories consumed versus calories burned. For example, eating more protein causes your body to burn more calories through digestion due to it having a higher thermic effect. Eating more fiber causes your body to absorb fewer calories from your protein and fat intake. So, these things are literally affecting the "calories in" and "calories out" portion of the energy balance equation. The bottom line is that body fat is a stored form of energy, and the way you stimulate your body to release that fat is by creating a calorie deficit where the amount of available energy from the foods you consume is less than what your body requires to fuel itself throughout the day. To say that calories donโt matter or that calories in vs. calories out is irrelevant is just flat-out incorrect and is a basic misunderstanding of how the fat burning process actually work. Yes, if your diet is currently very poorly structured (low protein, low fiber, centered around calorie-dense high-fat, high-sugar foods), and you arenโt weight training, fixing those issues by basing your diet around minimally processed whole foods with at least 0.8 grams of protein per pound of body weight daily, more veggies and high-fiber foods along with a good weight training plan - that will help you lose fat in the initial stages probably without needing to track calories at all. However, once you have a decent fat loss diet with a balanced macronutrient breakdown that is centered around minimally processed whole foods, there isn't much else you can do to manipulate "food quality" beyond that point to continue losing fat. At that point it really is just about managing calories in versus calories out on paper. (After all, if you're "eating clean" and your fat loss stalls, what do you do then? Eat cleaner?) This doesnโt necessarily mean you have to track every every single calorie you eat, although most people probably will benefit from tracking at least in the beginning stages. How many calories should you eat to lose fat in a consistent and sustainable way? A good sweet spot to aim for is about 300-500 calories below maintenance per day. To sum up: Both your calorie intake AND the quality of the foods you eat matter for fat loss, overall health, gym performance and muscle growth. However, losing body fat ultimately comes down to creating a consistent calorie deficit when it all comes down to it. That calorie deficit can be partly influenced by your food choices and macronutrient breakdown, but once you have a decent nutrient-rich whole-food diet in place, calories in versus calories out is where your primary focus should be in order to maximize your long-term results.Leanbliss Review Lert 2024 Leanbliss Weight Loss Lean Bliss Reviews Lean BlissBelly Fat and Flexible Backbone ๐ฏ๐#yoga#weightloss #ytshorts #exercise #trending #fitness #shortsAdele S Weight Loss Body Positivity And Fat Acceptance Tirzepatide and semaglutide are two medications that have gained significant attention in the medical community for their potential weight loss benefits. Both drugs are classified as glucagon-like peptide-1 receptor agonists, which work by mimicking the action of a hormone called GLP-1. This hormone helps regulate blood sugar levels, and it also plays a role in appetite control and satiety. As a result, medications that target the GLP-1 receptor have shown promise in helping individuals achieve weight loss. Comparing Tirzepatide and Semaglutide When it comes to weight loss, tirzepatide and semaglutide are often compared to each other due to their similar mechanisms of action. However, there are some key differences between the two medications that are important to consider when deciding which one may be more suitable for an individualโs weight loss goals. In this article, we will explore the differences between tirzepatide and semaglutide in terms of their efficacy, safety profile, dosing regimens, and side effects. Efficacy One of the most important factors to consider when comparing tirzepatide and semaglutide is their efficacy in promoting weight loss. Both medications have been shown to be effective in helping individuals lose weight, but the degree of weight loss may vary between the two drugs. Clinical trials have demonstrated that tirzepatide may lead to greater weight loss compared to semaglutide. In a phase 2 trial involving individuals with obesity, those who received tirzepatide experienced significantly more weight loss than those who received semaglutide. Safety Profile Another important consideration when comparing tirzepatide and semaglutide is their safety profile. Both medications are generally well-tolerated, but they may have different side effect profiles that could impact tolerability and adherence. Common side effects of both drugs include nausea, vomiting, diarrhea, and dizziness. However, tirzepatide may be associated with a lower incidence of gastrointestinal side effects compared to semaglutide. Additionally, semaglutide has been linked to a rare but serious side effect known as pancreatitis, which is important to consider when weighing the risks and benefits of treatment. Dosing Regimens The dosing regimens of tirzepatide and semaglutide also differ, which can impact convenience and adherence to treatment. Semaglutide is typically administered once weekly via subcutaneous injection, while tirzepatide is given once weekly or once every two weeks. Some individuals may find the less frequent dosing of tirzepatide more convenient, while others may prefer the simplicity of once-weekly dosing with semaglutide. It is important to consider individual preferences and lifestyles when choosing between the two medications. Side Effects In addition to gastrointestinal side effects, both tirzepatide and semaglutide may have other potential side effects that need to be considered. For example, both drugs have been associated with an increased risk of hypoglycemia, which can be a concern for individuals with diabetes or those taking other medications that lower blood sugar levels. Other potential side effects of tirzepatide and semaglutide include injection site reactions, allergic reactions, and changes in kidney function. It is essential to discuss all potential side effects with a healthcare provider before starting treatment with either medication. Conclusion In conclusion, tirzepatide and semaglutide are two medications that show promise in promoting weight loss. Both drugs work by targeting the GLP-1 receptor and have been shown to be effective in clinical trials. However, there are some differences between tirzepatide and semaglutide in terms of their efficacy, safety profile, dosing regimens, and side effects. Individuals considering treatment with either medication should consult with a healthcare provider to determine which option may be more suitable for their weight loss goals and individual needs. 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