Jeffrey Salazar
The CICO diet, short for calories in, calories out, is a weight management approach that focuses on tracking and creating a calorie deficit to promote weight loss. The concept is simple: eat fewer calories than you burn, regardless of where those calories come from. While the CICO diet is popular due to its flexibility and simplicity, it has also been criticized for being unsustainable and promoting unhealthy eating patterns. Before starting the CICO diet, it is important to understand how your metabolism and body work and seek guidance from a healthcare provider or registered dietitian to ensure it aligns with your individual needs.
| Characteristics | Values |
|---|---|
| Concept | Creating a calorie deficit by consuming fewer calories than you burn leads to weight loss |
| Calorie deficit | Burning more calories than you consume |
| Calories consumed | Any food can be consumed as long as it fits within the calorie deficit goals |
| Calories burned | Determined by Basal Metabolic Rate (BMR) and physical activity |
| Drawbacks | Lack of guidance on restrictions, does not prioritize nutrient-rich foods, does not account for individual differences in nutritional needs, genetics, hormones, diet quality, medications, and stress |
| Tools | CICO apps or calorie counters like MyFitnessPal, Noom, and Yazio |
| Sustainability | May not be sustainable due to the focus on caloric consumption rather than building healthy habits |
| Health benefits | Can help promote weight loss and improve health by including more nutrient-dense, fiber-rich foods |
| Side effects | Getting used to being hungry, cutting out sugar and fizzy drinks, increased physical activity |
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What You'll Learn
Calculate your basal metabolic rate (BMR)
To start the CICO diet, you must first calculate your basal metabolic rate (BMR). This is the number of calories your body needs to function at a basic level. Your BMR is the minimum number of calories your body needs to perform basal life-sustaining functions, such as your heartbeat and breathing. It is also sometimes referred to as the resting metabolic rate (RMR).
Your BMR is influenced by several factors, including body size, the amount of lean muscle tissue, the amount of adipose tissue (body fat), sex, age, race, genetics, and exercise habits. The more body tissue and cells you have, the more energy your body requires to maintain them. Muscle tissue requires a lot of energy to maintain, while fat cells require less energy. Males generally have a faster BMR because they are larger and tend to have more lean muscle mass. Your BMR decreases with age, mainly due to a loss of muscle mass, but hormonal and neurological changes can also affect your BMR as you get older. Your race and/or ethnicity may also affect your BMR, although researchers are still studying this.
There are online BMR calculators that can help you estimate your BMR based on your sex, weight, height, and age. However, these tools only provide a rough estimate and are not as accurate as consulting a certified specialist or measuring BMR through a calorimetry device. Additionally, it's important to remember that BMR estimates are just that—estimates. Your healthcare provider or a registered dietitian can help you calculate a more realistic number based on your unique circumstances.
Once you know your BMR, you can calculate your total daily energy expenditure (TDEE) and determine how many calories you need to consume to maintain your current weight or create a calorie deficit for weight loss.
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Count calories
The CICO diet, which stands for "calories in, calories out", is a weight management approach that focuses on tracking and creating a calorie deficit to promote weight loss. It is based on the idea that eating fewer calories than you burn leads to weight loss, while eating more calories than you burn leads to weight gain.
To start the CICO diet, you need to determine your energy needs, also known as your basal metabolic rate (BMR). This is the number of calories your body needs for basic physiological functions such as your heartbeat and breathing, as well as for digestion and physical activity. While online calculators can provide a rough estimate of your BMR, it is recommended to consult a healthcare provider or registered dietitian to get recommendations tailored to your individual needs.
Once you know your BMR, you can create a calorie deficit by subtracting a certain number of calories from that amount. This will depend on your weight loss goals and how quickly you want to lose weight. It is important to ensure that your calorie deficit is not too extreme, as this may lead to nutritional deficiencies and other health issues.
When following the CICO diet, it is crucial to track your calorie intake meticulously. This can be challenging, especially when dining out or travelling. There are many apps available that can help with calorie counting, such as MyFitnessPal, Noom, and Yazio. These apps often allow you to track not just calories but also macronutrients like protein, fat, and carbohydrates, as well as micronutrients.
It is important to note that the CICO diet does not prioritize nutrient-rich foods, so it is possible to stay within your calorie goals while still consuming mostly junk food. This can lead to nutritional deficiencies and other health issues. Therefore, it is recommended to include plenty of lean proteins, colourful produce, quality fats, and fibre-rich carbohydrates in your diet to ensure you are getting the nutrients your body needs.
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Track your intake and physical activity
The CICO diet is centred on the idea that eating fewer calories than you burn will lead to weight loss. This means that you can eat whatever you like, as long as you stay within your calorie deficit goals.
However, it is important to remember that nutritional needs vary between individuals based on their age, sex, physical activity, and medical history. Therefore, it is recommended that you consult a healthcare provider or registered dietitian to get recommendations tailored to your needs.
Tracking your intake and physical activity
There are several options for tracking your intake and physical activity when following the CICO diet. Most people choose to use a CICO app or calorie counter. Popular choices include MyFitnessPal, Noom, and Yazio. These apps allow you to count not only your calories but also your macronutrients like protein, fat, and carbs, along with select micronutrients.
To determine your energy needs, you can calculate your basal metabolic rate (BMR) using online calculators or by consulting a doctor. BMR refers to the calories needed for basic physiological functions such as your heartbeat and breathing. Once you know your BMR, you can then account for the additional calories burned through physical activity.
It is important to note that online calculators can only provide a rough estimate of your calorie needs, and factors such as genetics, hormones, diet quality, medications, and stress can also impact weight management. Therefore, it is essential to consult a healthcare professional before starting any new diet.
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Eat nutrient-dense foods
The CICO diet is based on the concept of "calories in, calories out", which means that it focuses on creating a calorie deficit by consuming fewer calories than you burn. This approach can lead to weight loss, but it has been criticised for not considering the nutritional value of the food being consumed.
While the CICO diet allows for a lot of flexibility in terms of food choices, it is important to prioritise nutrient-dense foods to ensure you are getting the nourishment your body needs. Nutrient-dense foods are those that provide a high amount of nutrients relative to their calorie content. This includes foods such as fruits and vegetables, lean proteins, and healthy fats.
When following the CICO diet, try to include a variety of nutrient-dense foods such as:
- Vegetables: Leafy greens, carrots, bell peppers, sweet potatoes, broccoli, asparagus, eggplant, butternut squash, zucchini, and Brussels sprouts.
- Fruits: Apples, bananas, oranges, kiwis, grapes, watermelon, cantaloupe, honeydew melon, and grapefruit. These provide essential vitamins, minerals, and antioxidants.
- Lean proteins: Chicken, turkey, fish, and plant-based sources such as beans, lentils, and tofu. These foods help to build and maintain muscle mass while also providing essential amino acids.
- Healthy fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids and help with satiety, keeping you feeling full for longer.
It is also important to stay hydrated by drinking plenty of water and limiting sugary beverages. Creating nutritionally balanced meals and staying within your calorie goals can be achieved by being mindful of portion sizes and tracking your nutrient intake using apps or food journals.
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Be mindful of liquid calories
Calories in liquid form can add up quickly and may not provide the same feeling of fullness as solid foods. This means that it is easy to consume a large number of calories without realizing it, which can hinder your progress in the CICO diet.
Be aware of the calories in beverages such as soda, juice, alcohol, and coffee drinks, which can be high in sugar and/or fat. For example, a 12-ounce can of soda typically contains about 150 calories, all of which come from sugar. Similarly, a latte with whole milk and syrup can contain upwards of 250 calories. These drinks can quickly add a significant number of calories to your daily total.
Water is a good alternative to these beverages, as it contains no calories and can help you feel full. If you find it difficult to drink plain water, try adding a slice of lemon or lime, or opt for sparkling water for a change of pace. Unsweetened herbal tea is another good option, as it is flavorful and calorie-free.
That being said, you don't have to cut out all of the aforementioned beverages entirely. If you enjoy a glass of wine or a cup of coffee, you can still include them in your diet as long as you stay within your calorie allotment for the day. Just be mindful of the number of calories in each serving and adjust your intake accordingly.
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Frequently asked questions
CICO stands for "calories in, calories out".
The CICO diet is a weight management approach that focuses on tracking and creating a calorie deficit to promote weight loss.
To start the CICO diet, you need to calculate your basal metabolic rate (BMR) and then subtract the calories from that number to promote weight loss. You can use a CICO app or calorie counter to track your intake and physical activity.
Technically, any food can fit into the CICO diet as long as it's within your caloric allotment. However, it's important to include plenty of protein-rich and fibre-rich fruits and vegetables to ensure you're getting the nutrients you need.
One downside of the CICO diet is that it doesn't provide guidance on restrictions and may not prioritise nutrient-rich foods. Additionally, it may be difficult to maintain in the long term as it doesn't focus on building healthy habits.
