What Is CICO dieting? How it works, & CICO calculator

If you’re on a weight loss journey, you’re probably familiar with the “calories in, calories out” (CICO) approach to dieting. It’s a simple concept – eat fewer calories than you burn, and you’ll lose weight. However, many health experts argue that the CICO approach is too simplistic and doesn’t account for the numerous factors that affect a person’s weight.

In this article, we’ll dive into the CICO diet, discussing what it is and whether it’s truly an effective way to shed pounds. So, if you’re curious about CICO dieting and want to learn more, keep reading!

What is CICO dieting?

Simply, CICO is an acronym for “calories in, calories out.”

• It’s a concept based on the idea that weight loss and weight gain are determined solely by calorie intake, independent of macronutrient intake or diet quality.
• Essentially, the CICO approach requires you to consume fewer calories than you burn on a daily basis to create a calorie deficit, which leads to weight loss.
• The CICO approach to weight loss is based on the idea that creating a calorie deficit leads to weight loss, while consuming more calories than you burn causes weight gain.
• As a simple example to show how CICO diet works, 3,500 calories make up one pound; you must cut 500 calories from your daily routine each day to lose around one pound every week, or 3,500 calories in a week. This calorie reduction in CICO is attained by either eating less, exercising more, or doing both at once.
• This straightforward mathematical strategy for weight loss seems reasonable. Yet, it’s actually difficult to forecast how much weight you’ll lose based on this math because people’s individual experiences with weight reduction vary greatly.

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How to start the CICO diet?

To implement the CICO approach, you need to follow the following steps:

Calculate your daily calorie needs

To maintain a calorie deficit, through Cico diet, you must first know your energy requirements if you want to keep a calorie deficit.
You must figure out your basal metabolic rate (BMR), which includes the calories used for digesting and physical activity in addition to those required for basic physiological processes like breathing and heartbeat.
The majority of individuals use internet calculators to figure out how many calories they need, however most tools are far from ideal and can only give a very rough estimate.
To encourage weight loss, you must deduct calories from your energy requirements (also known as “calories out”).

Related: Top 10 Low-Calorie Foods That Keep You Full

Set a plan according to your daily caloric limits

Once you have calculated your daily calorie needs, you can set a daily calorie limit that is lower than your estimated calorie needs to create a calorie deficit and achieve weight loss.

One of the benefits of the CICO approach is that it does not restrict or limit specific food groups or macronutrients. You can eat any type of food as long as you stay within your daily calorie limit. This means that there are no off-limits foods, and you can still enjoy your favorite treats in moderation. However, tracking your daily calorie intake can be challenging and requires meticulous attention to detail. You need to measure or estimate the calorie content of all the foods and drinks you consume, including snacks, meals, and beverages. Additionally, you need to be consistent with your tracking to ensure that you are staying within your daily calorie limit.

CICO diet calculator

CICO diet calculator is a tool used to calculate the calorie intake required to maintain, lose, or gain weight based on an individual’s:

• Age
• Gender
• Height
• Weight
• Activity level

The CICO diet calculator helps individuals track their daily calorie intake and expenditure.

However, relying solely on the calculator and calorie counting can lead to an unhealthy obsession with food and calories, which can result in disordered eating habits.
The CICO diet calculator should be used in combination with a balanced and nutritious diet, regular exercise, and mindful eating habits for sustainable weight loss and overall health.

CICO Diet Calculator

CICO Diet Calculator

Gender: Male Female

Weight (kg):

Height (cm):

Age:

Activity level: Sedentary (little or no exercise) Lightly active (exercise 1-3 days/week) Moderately active (exercise 3-5 days/week) Very active (exercise 6-7 days/week) Extra active (very hard exercise or physical job)



BMI:

Healthy BMI range:

Ideal weight (kg):

Calories needed to reach ideal weight:

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CICO protein bar

The CICO BAR protein bar is a great option for people who want to indulge in a tasty treat while still maintaining a healthy diet. It is also called Greg Doucette protein bars.

It is packed with 20g of protein and 15g of fiber per serving.

Flavors

The CICOBAR protein bar comes in four different flavors, each with its unique taste profile.

• Raspberry Cheesecake flavor offers a sweet and tangy taste.
• Chocolate PB Cup flavor is perfect for those who love the combination of chocolate and peanut butter.
• The Birthday Cake flavor is a favorite among those who enjoy the taste of vanilla cake.
• Double Chocolate flavor is perfect for chocolate lovers.

Pricing Options

The CICOBAR protein bar is available for purchase:

• At a regular price of $35.99 for a 12-pack.
• Customers can save 15% by subscribing for regular deliveries every 30, 45, or 60 days.
• This means that a 12-pack of CICOBAR protein bars can be purchased for $30.59, making it an affordable and convenient option for those who regularly include protein bars in their diet.

Ingredients

The CICOBAR protein bar is made with high-quality ingredients, including:

• Fibersol (digestion-resistant maltodextrin)
• Whey Protein Isolate
• Natural Peanut Butter
• Whey Crisps
• White Chocolate Coating.
• IMO Syrup
• Vegetable Glycerin
• Natural Flavors.

With just 220 calories per serving, this protein bar is a healthy and satisfying snack that will help you stay full and energized throughout the day.

Conclusion

If you’re looking for a protein bar that doesn’t compromise on taste, the CICOBAR protein bar is an excellent option. With four delicious flavors to choose from and high-quality ingredients, this bar is perfect for those who want to maintain a healthy and balanced diet without sacrificing their love for sweet treats.

Plus, with its affordable pricing and convenient subscription options, the CICOBAR protein bar is a great choice for anyone who wants to make protein bars a regular part of their diet.

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Benefits of the CICO diet

While this diet is not without its controversies, it has several potential benefits, including:

Simplicity

One of the main benefits of the CICO diet is its simplicity. Unlike other diets that require you to eliminate certain foods or follow complicated meal plans, the CICO diet only requires you to track your calorie intake and output. This makes it easy to follow and can be a good choice for those who find other diets too restrictive or complicated.

Flexibility

Another advantage of the CICO diet is its flexibility. There are no specific foods that you have to eat or avoid, which means you can tailor the diet to your preferences and lifestyle. As long as you create a calorie deficit, you can eat what you want and still lose weight.

Sustainable

weight loss Because the CICO diet is based on creating a calorie deficit, it can lead to sustainable weight loss if done correctly. Unlike crash diets or other extreme weight loss methods, the CICO diet encourages gradual weight loss over time. This is important because sustainable weight loss is more likely to lead to long-term success than rapid weight loss followed by weight gain.

Increased energy

Following the CICO diet can also lead to increased energy levels. When you consume fewer calories than you burn, your body begins to burn stored fat for energy. This can lead to increased energy and improved mental clarity.

Improve health

Eating in a calorie deficit will encourage weight loss, which can improve many people’s health in many ways.
Health concerns like heart disease, sleep apnea, depression, several malignancies, and respiratory issues can all be considerably increased by having too much body fat.

Drawbacks of the CICO diet

While the CICO diet can be effective for weight loss by creating a calorie deficit, it still has major drawbacks that make you think twice before starting to follow it.

Neglecting the Importance of Nutrient Content

CICO doesn’t consider the nutritional value of food outside of its calorie content. Nutrients like protein, fat, carbohydrates, vitamins, minerals, and healthy plant chemicals are crucial for the body to function at its best.

It is crucial to choose foods based on their nutrient content rather than merely their calorie count. Neglecting nutrient content may lead to a lack of essential nutrients, which can lead to health problems in the long run.

Neglecting the Impact of Food on Hunger and Satiety

CICO doesn’t take into account how food affects hunger and satiety. Eating foods high in protein and fibre can increase satiety and control appetite.

A diet rich in processed foods may leave you feeling hungry and unsatisfied. Over time, this may lead to overeating and weight gain.

Risk of Disease

Following a CICO diet that focuses on calories alone can lead to consuming highly processed and low-nutrient foods that increase the risk of various illnesses, including type 2 diabetes, heart disease, and several malignancies. Consuming a nutrient-dense diet is essential for maintaining overall health and preventing diseases.

Obsession with Food and Calories

Tracking food and calories to maintain a calorie deficit, which is typical for dieters, can lead to an obsession with food and calories. This can encourage disordered eating habits, such as restrictive eating, binge eating, or even anorexia nervosa.

It’s crucial to focus on a balanced, nutrient-dense diet for overall health and well-being. Additionally, tracking food and calories may lead to an unhealthy obsession with food and calories.

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Does CICO work for weight loss?

Yes, the “calories in, calories out” (CICO) equation is an effective method for weight loss, as it is a simple concept that focuses on creating a calorie deficit by consuming fewer calories than the body burns daily. Also, a few points prove the efficacy of this diet:

• The most essential element in weight gain and loss is calorie intake about energy expenditure.
• Creating a calorie deficit is necessary for weight loss, and this can be achieved by either reducing calorie intake or increasing exercise levels.
• Studies have shown that as long as a calorie deficit is maintained, it doesn’t matter what kind of diet you follow to lose weight.
• Low-fat and low-carb diets have both been shown to result in weight loss when a calorie deficit is present.
• The CICO hypothesis is accurate in that weight loss is ultimately determined by calorie intake and energy expenditure, but it’s not the only factor involved in a successful weight loss program.
• Other factors contribute to healthy weight management and successful weight loss besides calorie deficit.
• The CICO hypothesis doesn’t take into account how different diets may affect disease risk or hunger and satiety levels.

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Tips to help you lose weight on CICO diet

The CICO idea is rather simple, but losing weight is hard. Your body is a phenomenally complicated system that is affected by a variety of internal and external influences.
It is advisable to take a personalised strategy to weight loss because it is complicated.
You are under no obligation to follow any diet if you feel that you need to lose weight or want to lose weight, especially one that severely restricts calories (like many well-known weight reduction plans) or requires calorie counting.
In fact, you don’t even need to consider calorie intake while creating a safe, healthy, and effective diet that supports weight loss.

7-day CICO diet Plan

CICO = Calories In (food) – Calories Out (movement & metabolism)
To lose weight, you must stay in a calorie deficit (eat fewer calories than you burn). This plan helps you do exactly that—without eliminating food groups.

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🗓️ 7-Day CICO Diet Plan (≈1500 Calories/Day)

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Day 1

Breakfast (350 cal):

• Greek yogurt (¾ cup)
• ½ banana
• 1 tbsp chia seeds
• Drizzle of honey

Lunch (400 cal):

• Grilled chicken salad with mixed greens, cucumber, tomatoes, olive oil + vinegar
• 1 slice whole grain bread

Snack (150 cal):

• 1 boiled egg + a small apple

Dinner (600 cal):

• Stir-fried tofu or chicken
• ½ cup brown rice
• Steamed broccoli and bell peppers

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Day 2

Breakfast (350 cal):

• 2 scrambled eggs
• 1 slice whole grain toast
• ½ avocado

Lunch (400 cal):

• Tuna wrap with light mayo, lettuce, tomato in whole wheat tortilla

Snack (150 cal):

• 10 almonds + 1 mini clementine

Dinner (600 cal):

• Baked salmon (4 oz)
• Roasted sweet potato
• Green beans sautéed in olive oil

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Day 3

Breakfast (300 cal):

• Overnight oats with almond milk, blueberries, cinnamon

Lunch (450 cal):

• Turkey breast sandwich with mustard on whole grain bread
• Side cucumber + tomato salad

Snack (150 cal):

• Low-fat string cheese + grapes

Dinner (600 cal):

• Ground turkey taco bowl: lettuce, corn, beans, salsa, Greek yogurt dollop

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Day 4

Breakfast (350 cal):

• Smoothie: spinach, banana, protein powder, almond milk, peanut butter

Lunch (400 cal):

• Quinoa + chickpea bowl with roasted veggies

Snack (150 cal):

• Rice cake with 1 tbsp peanut butter

Dinner (600 cal):

• Baked chicken thigh
• Mashed cauliflower
• Garden salad

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Day 5

Breakfast (300 cal):

• Cottage cheese (½ cup) with pineapple chunks + walnuts

Lunch (450 cal):

• Egg salad on whole wheat pita + carrot sticks

Snack (150 cal):

• 1 boiled egg + ½ cup berries

Dinner (600 cal):

• Pasta with lean beef marinara + sautéed spinach

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Day 6

Breakfast (350 cal):

• Protein pancakes with almond butter + strawberries

Lunch (400 cal):

• Lentil soup + side arugula salad with olive oil

Snack (150 cal):

• Hummus (2 tbsp) + cucumber/carrot sticks

Dinner (600 cal):

• Grilled shrimp skewer
• Couscous
• Roasted zucchini

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Day 7

Breakfast (300 cal):

• Chia pudding with almond milk, vanilla extract, and sliced banana

Lunch (400 cal):

• Chicken and hummus wrap + side green salad

Snack (150 cal):

• 1 small protein bar or a handful of trail mix

Dinner (650 cal):

• Turkey meatballs in tomato sauce
• ½ cup whole grain pasta
• Side grilled eggplant

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Tips for weight loss on the CICO diet

Here are some guidelines for developing a wholesome, long-term eating routine that will assist you in losing weight without monitoring calories:

• Nutrient content should be considered when choosing foods. Instead of reaching for low-calorie items like rice cakes and egg whites, pick nutrient-dense foods. Consider fresh produce, fatty fish, entire eggs, beans, nuts, and fruits.
• Give filling food priority. Every meal should contain a dose of protein and fibre to keep you feeling full and help you consume fewer calories overall. Research demonstrates that high-protein and high-fiber diets both help people lose weight.
• Remain active. Simply by raising your daily energy expenditure, you can achieve a calorie deficit. Make a workout regimen based on the things you want to do.
• Choose eating habits that promote a healthy body weight. For instance, research on the Mediterranean diet has demonstrated that it lowers the chance of acquiring several chronic diseases and prevents unwelcome weight gain.
• Increase your consumption of produce. The majority of fruits and vegetables are high in fibre, vitamins, and minerals and low in calories. According to research, those who consume more produce on a regular basis tend to lose more weight than those who don’t.
• Have motivational factors unrelated to beauty and weight. For instance, setting goals that improve health indicators like physical fitness or cholesterol may make you more successful than focusing solely on weight loss.
• Put sleep first, and control your stress. Chronic stress and sleep deprivation can contribute to weight gain. For weight control and general health, getting enough sleep and taking measures to manage or minimise stress are crucial.