CICO, or “calories in vs calories out,” (or sometimes called “Energy In vs Energy Out”) is the basic, generic model of fat loss, fat gain, and body composition. Cold thermogenesis sits on the “calories out” side of the equation.
According to CICO, if you consume more calories than you burn, you will gain weight, either as fat, muscle, or some other tissue. If you burn more than you consume, you will lose weight, usually either fat or muscle.
All food intake = all calories consumed, from proteins, fats, carbohydrates, and alcohol.
RMR = “resting metabolic rate” This is the energy requirements of your bodily tissues while at rest. The calories burned by your organs, working 24/7, make up the bulk of RMR.
Cold thermogenesis = using the Cool Fat Burner to introduce strategic cold stress to the body, activating BAT, adiponectin, skeletal muscle uncoupling, and insulin sensitivity, all of which burns off calories.
Being “cold adapted,” may raise one’s RMR as well.
NEAT = “non exercise activity thermogenesis” The calories you burn throughout a day, engaging in regular daily chores and activities. Walking, standing, carrying things, etc.
TEF = “thermic effect of food” Food requires digestion, a process which requires calories. Protein has a high TEF; around 25-30% of calories within an amount of protein, is the same amount required to digest it. So if eating 100 calories of protein, only around 75 calories make it into circulation after 25% worth are used in digesting it. (carbs and fats have low TEF; it takes very little to digest them)
Stimulants, supplements = some substances can boost metabolism, increasing the number of calories burned. Caffeine for example, can increase metabolism to a small degree.
NOTE: the CICO model does not consider important factors such as the hormonal effects of food, satiety and the psychological effects of foods, and many other important factors to weight loss and body composition.
For example, carbohydrates can raise leptin and thyroid hormones. By raising leptin, you increase metabolism while reducing cravings. By raising thyroid, you increase metabolism and increase sensations of body heat and warmth, as well as increasing other hormones (testosterone, for example.).
Carbohydrates can also most quickly restore muscle glycogen stores; this could be beneficial to strength and power athletes, as well as those looking to maximize muscle growth and performance, especially in high intensity training.
Carbohydrates can also seem to induce cravings in many people… leading to more carbohydrate consumption.
Protein not only has a high TEF, but is considered highly satiating; it fills you up, especially in the presence of either fat and/or carbs. Protein intake is extremely important to maintain muscle tissue.
Some consider fats to be highly satiating. Those who go low-carb, especially to the point of being in ketosis (using fat as the primary bodily fuel source instead of glucose) claim to have reduced cravings and lower overall appetite in comparison to when they eat carbs.
Proponents of ketosis and low-carb also point to many possible benefits of low carb over normal (or compared to them, “high carb”) eating. Some evidence implies that using carbohydrates (or at least sugar, and at large doses) as a regular part of your normal fuel source can lower the immune system, increase systemic inflammation, lead to the metabolic syndrome, and even cause (or at least increase) cancer cell formation.