The CICO DIET doesn’t seem to be new. Even “new” and supposedly innovative diets don’t always have to be based on cutting-edge research (yes, even keto).
The latest weight-loss fads are very different. They are diet marketers, yes, they do exist. Their particular diet has its own set of rules, food bans or food groups, and daily limits on certain nutrients.
The truth is that almost all diets work on the same principle: cutting calories. These diets, Whole30 or Paleo have one goal: to promote (demand) that? You will eat less overall and lose weight.
Although this approach is effective, it’s often not sustainable in the long term. This has been mentioned many times. Yo-yo dieting is a method of gaining weight back after a diet fails. Fad diets are not long-term.
So, now there is a new diet trend called “Calories in, Calories out” (CICO). This puts weight loss via calorie counting front and center.
CICO is based on the idea that your body will burn more calories than it uses daily to lose weight.
It’s not as easy as counting calories to follow this popular diet.
“The idea that calories in and calories out are absolutely the backbone for weight loss,” states Bethany Doerfler. She is a Clinical Dietitian at Northwestern University. But metabolism and weight loss are much more complicated than that.
Before you jump on the CICO bandwagon it is important to understand how your metabolism works and what your body needs to lose weight and diet.
CICO can be done in a healthy manner or it can cause serious problems. Before you decide to adopt the CICO weight loss approach, here are some things you need to consider.
What is the CICO Diet?
This is actually a good thing.
CICO is a diet that allows you to consume fewer calories (calories in or “CI”) than what you burn (calories omitted, or “CO”) each day. It is possible to eat fewer calories than you burn on any diet, including keto, paleo, Whole30, or others. CICO aims to simplify everything.
Let’s simplify things a little so you can get a better understanding of how CICO claims it works.
Basal metabolism rate (BMR ) refers to the number of calories that your body needs to keep you alive. This number is dependent on many factors, including age, height, weight, and gender. Some doctors use breathing machines to provide more accurate and personalized BMRs.
Lifestyle factors such as physical activity and sleep patterns should also be considered. formulas and online calculators provide rough estimates for how many calories your body burns.
To lose weight, you must eat fewer calories than your body requires to keep its activity level high. CICO is here to help.
The CICO diet allows you to track the calories you eat each day using the calculators. You can then try to eat fewer calories per day.
Let’s assume that your daily calorie requirement is 2,600 calories. To lose weight, you could aim to consume 2,200 calories per day.
You’ll lose weight if you keep a low-calorie diet.
There are really no prohibited foods, as long as you keep your daily calorie intake under 100 calories.
Abeyta says, “Everything’s on the table.” So if you want to drink beer or eat wings every single day, you can do so as long as you eat less of them or exercise more to keep a calorie deficit. This is a great way to approach CICO for building long-term health. No.
Although the CICO diet is simple in its premise, it can be difficult to implement. It can be difficult to keep track of calories when you travel or dine out.
However, people have achieved results with the diet.
Is the CICO Diet a Good Choice?
It all depends on what you mean when you say “work”.
It is generally accepted that diets work best when there is a calorie deficit. Abby Langer R.D.
Langer states that calories are not as precise as we think. Langer says that the calorie was created a long time ago. It doesn’t always reflect how each food is metabolized by our bodies. We are learning more about how calories can be absorbed.
She explains that your body absorbs more calories from processed food or foods that have been altered from their natural form. Langer says that a smoothie will absorb more calories than if it’s eaten raw or cooked.