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.
How to start Cico diet?
To implement the CICO approach, you need to follow the following steps:
Calculate your daily calorie needs
In order 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”).
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.
In summary, the CICO approach to weight loss is a simple yet effective method for achieving weight loss. It involves creating a calorie deficit by consuming fewer calories than you burn on a daily basis, regardless of the specific foods or macronutrient ratios you consume.
While the approach is straightforward, it requires meticulous tracking of calorie intake, which can be challenging. Nonetheless, by staying within your daily calorie limit and incorporating regular physical activity into your routine, the CICO approach can be an effective way to achieve your weight loss goals.
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:
- 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.