The CICO diet is a new and improved version of an old concept: if you burn more calories than you eat, you will lose weight. This principle is not necessarily wrong, but it is just a small piece of the weight loss puzzle. Before you begin to match steps and calories, consider how you can adjust CICO, which stands for ” incoming calories, outgoing calories ,” for a more comprehensive and effective diet plan.
What is the CICO diet?
Before diving into the CICO diet, let’s review some basics for losing weight. You need to burn 3,500 calories to lose half a kilo. Cutting calories from your diet and increasing your exercise practice will help you create a calorie deficit (which is when you burn more calories than you consume).
This concept of calories inside, calories outside is the principle behind the CICO diet. If you burn more calories than you eat each day, you will lose weight, and fast. Generally speaking, this is so, but the diet is extremely simplified.
To follow the diet, all you need to do is create a calorie deficit . By tracking your food using a food diary or app, you can find how many calories it takes to maintain your current weight. From there, you can cut between 500 and 1,000 calories per day to create a calorie deficit.
But losing weight is not a question of mathematics. How we burn calories depends on the macronutrients (carbohydrates, proteins, and fats) we eat. Different macros require different amounts of energy for your body to burn and process, also known as the thermal effect of food.
Proteins and carbohydrates have a greater thermal effect than fats . So foods richer in protein, for example, require more calories to digest than fat.
The CICO diet also sets unsustainable expectations when it comes to burning calories. It is not realistic to think that if you want an extra piece of bread, then you have to run 20 minutes on a treadmill. This diet is interesting for encouraging physical activity, but this plan is not a healthy way of living.
What can you eat at CICO?
Unlike low-carb or low-fat diet regimens, there are no restricted foods on the CICO diet as long as you remain in a calorie deficit. In this diet, 100 calories is 100 calories, whether they come from an apple or a cookie.
But calories and nutrition are not the same . This is another inherent flaw in the diet plan. The calories in an apple come with beneficial vitamins and nutrients, while the same cannot be said for cookies. One could choose chips and hot dogs to achieve their CICO diet goal, but you will not be satiated and will find it difficult to lose weight.
Benefits of diet for weight loss
CICO offers a general understanding of calories and energy expenditure. It can also help raise awareness about mindless eating or portion control.
Diet also encourages exercise, which is an advantage. However, exercising solely as a method to burn more calories is probably not the best way to establish a healthy relationship with exercise and your body.
Despite these minimal benefits, the diet does not provide an adequate window to nutrition and healthy eating. Losing weight just by reducing calories will not necessarily improve your dietary choices and lifestyle, so people generally regain the weight they lose. So while you can technically lose weight on the CICO diet, the results are likely to be short-lived.
How to make the CICO diet more sustainable?
Although by itself it is not a healthy and sustainable weight loss method, it can be part of a healthy plan. As CICO suggests, you will need to eat with a caloric deficit to lose weight. But calories are not the only factor to consider when developing a meal plan. Consider these other factors to make it sustainable:
Eat quality food, not quantity
You can eat a lot of ultra-processed foods and remain in a caloric deficit. But they’re probably not the best option if you want long-term, sustainable weight loss. Ultra-processed foods, think potato chips, sodas, energy bars , or flavored yogurt, are low in vitamins and nutrients. If your diet consists of little else, you may have a deficit in nutrients. In addition, these foods are also rich in saturated fat, added sugars, and sodium, which can play a role in conditions like heart disease or high blood pressure.
Instead, choose a varied diet with some flexibility. At every meal, prioritize nutrient-dense foods like fruits and vegetables. Plants are rich in fiber, a nutrient that will increase your satiety and promote healthy digestion.
Although it can make bread or pasta fit the calories in your CICO diet, whole grains are a more nutritious option. Foods like brown rice or quinoa are richer in fiber, magnesium, iron, and B vitamins. Be picky about your protein, too. Hot dogs can be low in calories but high in preservatives. Instead, go for lean protein sources like chicken, fish, or low-fat dairy.
Focus on your body, not your calorie count
Being more aware of mindless eating and portion control is another benefit of the CICO diet, which can work in your favor. Eating snacks while watching TV or wasting time on social media can cause you to consume a lot of low-quality calories without even realizing you’re doing it.
But although the CICO diet restricts any type of unmeasured diet, such as cravings for snacks, try to focus on hunger cues and food quality, rather than your calorie count.
Focus on the quality of the food you are eating rather than relying solely on calorie counting to learn the difference between being hungry or being satiated. Those habits could create a diet that could last a lifetime, rather than one that is temporary.
Exercise for your health, not for calorie deficit
Exercise burns calories, so it plays a role in the diet. But caloric expenditure is not the only benefit of constant exercise.
Regular exercise can help reduce the risk of heart disease and control blood sugar levels. Not to mention, exercise can be a great tool for dealing with stress and can even improve your sleep.
