Great article from Precision Nutrition on the nuances of CICO. You should read it for yourself, but I've summed up some major points below:
1) Calories in-calories out is more accurately stated as "energy in-energy out". It's a nuanced difference, but there are far more things in the "energy balance" than in "calorie balance"2) Factors that influence "energy in"
- Appetite: influence by hormones (namely ghrelin and leptin)
- Food consumed: the actual "calories in" part
- Calories absorbed: influenced by WHAT foods you eat, age, micobiome, genetics
- Psychological factors: influenced by stress, sleep
3) Factors that influence "energy out"
- Energy burned at rest/through metabolism: influenced by genetics, hormones, body size, health
- Energy burned through exercise, or non-exercise activity: the "calories out" part of the equation
Before I delve into the rest of this, it has to be said that IF YOU'RE GAINING WEIGHT, THERE'S TOO MUCH ENERGY COMING IN OR NOT ENOUGH GOING OUT. The rest of the article focuses on how we can influence the energy balance, without strictly calorie counting.
4) Here are some techniques you can employ to help shift energy balance:
- Get more/better sleep (better regulate hunger hormones, increase metabolic output)
- Increase non-exercise activity, such as taking the stairs or parking further away
- Experiment with the quality, timing and WHAT you're eating to see what makes you feel full for longer
Another important point they make: people don't gain weight because of hormones, people gain weight because hormones are affecting their energy balance.
TL;DR: CICO works, but there is a lot that goes into how you feel, and how you regulate "calories in" and MANY factors that influence "calories out".
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