cico rule for weight loss / CICO Diet, In and Out Calories to Lose Weight
CICO: In and Out Calories
What Is CICO Diet: Calories in vs Calories out. In Cico, you have one rule to follow, you have to create a calorie deficit.
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What Is CICO Diet: Calories in vs Calories out. In Cico, you have one rule to follow, you have to create a calorie deficit.
The Downside of Cico: It doesn’t take into account how you eat (the quality), only the calories (quantity) matters.
Cico Diet Plan: Begin with a slight calorie deficit (100-200 calories per day) and eat nutrient-dense food like protein and fibers to induce satiety.
How Many Calories Should I Consume Daily to Lose Weight: The exact number of calories depends on 3 factors: sex, age, and level of physical activity.
As seen in our Top 10 Most Popular Diet to Lose Weight, Cico is the first one we talked about and therefore will be the first one to be covered.
Cico is the ONLY way one can lose weight, but it is not a diet in itself. Consequently, you can mix the basic principle of Cico with another diet of your choice to create a successful weight loss regimen. So, what is Cico and what are the rules of this diet? Let’s find out…
What Is Cico Diet?
Cico refers to the principle of calories in vs calories out. As seen previously in some of our posts, in order to lose weight, you need to induce a calorie deficit. How you achieve that is up to you: low carbs, low fat, keto, paleo, exercise, etc.
It goes without saying that the BEST possible plan you can have is to combine CICO with a resistance training routine and some cardio. But that’s for another topic.
It is the diet with the least restrictions. Indeed, it doesn’t matter what you eat as long as you eat less than your body expands.
Cico is an absolute for weight loss. On a vegetable, fruit, and nut diet, if you eat over your calories maintenance level, you WILL gain weight.
This means if your body needs 2000 calories per day to stay at the SAME weight, and you end up eating 2300 calories, you might have gained 0.2 pounds. Eat like that every day for 5 days and you’ve gained a pound.
This diet is pretty simple. If we only take the basic concept of Cico, you could pretty much eat anything you want, at any time, anywhere.
However, what you do and how you eat to achieve your weight loss objective will impact A LOT the other aspects of your life like your energy and satiety levels, mood, sleep, etc. This is why we want to warn you about going all out on this diet.
Read below for details.
The Downside of Cico
John Cisna, a former high school science teacher, lost a lot of weight on a Mcdonald diet by following one principle: he was eating less than he was expanding (1). In order words, he created a calorie deficit every single day.
By keeping his calorie intake below what he needed to maintain his weight, he managed to lose 37 pounds in 90 days. By eating McDonald…
He exercised 45 mins 5 times a week and he limited his calorie intake to 2000 per day.
This example is just to prove the efficacy of Cico. We would advise you to stay away from that kind of diet. Only the concept is important here.
The basic principle of Cico doesn’t take into account what you eat and that’s the problem. The only thing that matters is the total calories intake regardless of where your calories are coming from.
Eating unhealthy, processed food, like fast-food shouldn’t be part of your nutrition for numerous reasons. How you eat matters as much as the end result.
For example, even though you lose weight, you might have developed high blood pressure or pre-diabetes in the process.
Another important factor to consider when trying to lose weight and maintain it is appetite control which can be regulated by a certain type of food (2).
When dieting to lose weight, you want food that will satiate you and that have a low energy cost.
Protein and fibers are the staples to induce satiety. They let you eat more for the same number of calories.
As an example, a BigMac has 563 calories whereas a salmon filet has 255 calories. For the same number of calories, you can either have 1 meal (Big Mac) or 2 meals (2 salmon filets). The choice is yours.
Besides, that’s only taking into account the number of calories. You have way more carbohydrates in the Big Mac, more than DOUBLE the amount of fat and almost the same number of protein compared to ONE portion of salmon.
Regardless of whether or not we consider the Big Mac healthy, the salmon has a way better macronutrient profile.
Here are some few other examples to avoid:
In a study comparing 2 diets with the same number of calories, participants that ate high glycemic foods (not necessarily high carbs) reported feeling more fatigued and depressed than the other group (4).
Eating sugary food. Candies may give you a boost of energy in the short-term, but that feeling quickly fades away leaving you more hungry than before and craving more sugar (5).
So again, the mean doesn’t justify the end and what you eat WILL affect how you feel.
Cico Diet Plan
We recommend you to experiment will a slight deficit (150-200 calories) and access if you lost weight with the use of a scale. Give your body 2-3 days to adapt. Here is the scale we recommend.
If you are not losing weight, reduce your calories a little bit more. Cico works best if you count your calories because it’s all about in and out calories. Good news is, if you do it, 100% guarantee it works.
Warning: It is NOT better to reduce drastically your calories thinking it would be better and you would have more results.
That will just negatively impact your mood and energy levels. In addition, if you do that, and eventually you plateau, whats the next step you can take?
An aggressive approach like that doesn’t leave much room for further options/solutions if you stop losing weight.
A slow and steady approach is always better. You don’t disrupt your body homeostasis, you have options if you plateau, and you give yourself time to adapt.
As we discussed, your diet should mostly consist of high, dense foods that induce satiety like protein and fibers (6).
How Many Calories Should I Consume Daily to Lose Weight?
The average women with a weight loss objective aged between 20 and 35 years old should eat around 2000 calories, whereas men should eat near 2500 calories.
However, the precise number of calories depends on your sex, age, and level of physical activity.
Women should eat less than men. Older people should eat less than younger people. And sedentary folks should eat less than physically active people.
Consequently, if you are a 55 years old sedentary woman, you do not have the same metabolism as an active female of 22 years old.
Therefore, you should be eating less than her. Nevertheless, always stay above the minimum recommended calories we will tell you below; for your health and sanity.
Regardless of your sex, age and your level of physical activity, women shouldn’t eat below 1200 calories per day, whereas men shouldn’t go below 1500.
If you do go below these numbers, you won’t feel good and you might experience negative side effects. Consult your practitioner before engaging in such drastic measures. It is important to know our limits.
So that’s it, guys. This is the first out of the 10 diets we will cover in the weeks to come. CICO is probably the most important one of all.
It doesn’t restrict you to eat within a certain time window (like intermittent fasting), it doesn’t limit your carbs or fat intake, it doesn’t matter if you had a little dessert Friday night. As long as you know your in and out calories, you will lose weight.
The only thing we would advise is to eat healthy, natural, foods and understanding that quality matters as much as quantity.
We have a few posts talking about how and what you should eat. For details about that, we recommend you to read our weight loss hacks and our nutrition myths debunked blog posts.
If you have any questions, leave them in the comment section below and don’t forget to set your basics right!
Sincerely, your personal trainers,
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