CICO diet for weight loss: All you need to know

So, you want to lose weight. You tried every diet in the world. You cut down on all your favourite foods. You left no stone unturned when it came to exercise for weight loss. But, all your efforts go down the drain - all the time.

It is not your fault. You just did not know about CICO yet.

The CICO diet for weight loss works. Research proves it. However, does it work for everyone? Or is this just another passing trend?

This article reveals how the CICO concept for weight loss is the key to gaining a healthier, happier body that is not bogged down by excessive weight.

What is a calorie deficit? - The science behind CICO

When you eat more calories than you burn, you gain weight. Your body stores energy as fat. The opposite happens when you burn more calories than you consume. Your body uses stored fat for energy. This is called a calorie deficit.

Energy balance equation

Weight maintenance

calories in = calories out

Weight loss (calorie deficit)

calories in < calories out

Weight gain (calorie surplus)

calories in > calories out

Here's how your body spends its calories:

• Resting metabolic rate (RMR): These are the calories you burn to stay alive.
• Thermic effect of food (TEF): This is the energy you use to digest and absorb your food.
• Physical activity (PA): You burn these calories through workouts, exercises and other heavy activities.
• Non-exercise activity thermogenesis (NEAT): This is the energy you use for day-to-day activities. This includes walking, cleaning, and more.

Basically, you can consume fewer calories and lose weight. This is the CICO method for weight loss. Pair it with a diet of your choice, CICO works astonishingly well.

This study^[1] on the affordability of various healthy diets provides insights into achieving a caloric deficit (core to CICO) affordably and nutriously. Ultimately, the study concedes that CICO is an effective weight loss method.

Benefits of the CICO approach

The CICO approach for weight loss has quite a lot of benefits.

• Simple: It’s easy to follow—just consume fewer calories than you burn.
• Scalable: You can still enjoy your favourite foods as long as you maintain a calorie deficit.
• Mindful: It helps you become aware of your calorie consumption and develop mindful eating habits.
• Precise: It provides exact data to track and adjust your diet as needed.

How to implement CICO?

You know what CICO stands for and what it does to your body. But, how do you include the CICO diet for weight loss in your daily routine?

Try the following easy steps:

Calculating daily caloric needs

To calculate how many calories your body needs in a day, follow these steps:

• Determine your basal metabolic rate (BMR): This is the number of calories your body needs to function at rest. Use this calculator to calculate your BMR quickly and easily.
• Understand your total daily energy expenditure (TDEE): This gives you an idea of the calories you burn with exercise and daily activities. Calculate it here.
• Achieve calorie deficit: Aim for any of these calorie deficits:

Tracking calorie intake and expenditure

So, you determined just how many calories your body needs to function every single day?

You also discovered that you consume more calories than your body needs to stay alive and thriving.

Now, you want to burn those extra calories and eat fewer calories to achieve a calorie deficit….

This sounds like rocket science, but it isn’t.

Track your calories daily, and you will finally be in control of your weight.

To track your calories without any hassles:

• Use CICO calculators: Calculate your BMR, TDEE, and daily calorie needs with CICO calculators.
• Track your intake: Record everything you eat and drink, manually or through apps.
• Log your activities: Record your exercise routines and daily activities to track burned calories accurately.

Using apps and software for calorie tracking

You can use fitness apps like MyFitnessPal, Lose It!, and Cronometer to track your food intake. Wearable fitness devices like Fitbit or Apple Watch can also provide real-time updates.

Additionally, you can install meal-planning apps to gain nutritional information about different food items. You can also try out some Indian low-calorie recipes based on your personal calorie goals with these apps.

Manual calorie tracking for weight loss

Like tracking your calories the traditional way?

Create a diet log book and record the calories you consume every day. The same goes for your physical activities. Use a calendar, pedometer, checklists, simple timers, and clocks to track your activities.

For starters, try out our weekly diet log.

Be careful about your food portions. You can weigh or measure your ingredients if required.

Read your food labels. Look for misleading terms. For instance, natural, low-fat, sugar-free, zero-calorie, no added sugars, and gluten-free. Remember, these labels may not guarantee the product's nutritional value.

Adjust your goals based on changes in your weight. If your weight stays the same for a while, don’t worry. Consult a specialist for further advice.

Addressing major CICO challenges

It certainly looks quite straightforward in principle. However, sticking to CICO has its fair share of challenges. Here are some strategies to overcome them:

Dealing with hunger and cravings

One of the biggest struggles with CICO is dealing with food noise when experiencing a calorie deficit. Follow these 5 simple steps to prevent food cravings:

1. Choose satiating foods: Focus on vegetables, lean proteins, fruits, and fiber-rich grains. These foods help you feel fuller for longer.
2. Stay hydrated: Could your hunger just be thirst? Thirst can mask itself as hunger. Drink plenty of water, especially before meals. Check out this hydration calculator to track your hydration.
3. Treat yourself occasionally: Love certain foods? Enjoy your favourite snacks in moderation within your calorie targets.
4. Control portions: Use smaller plates and bowls to manage portion sizes. Minimise distractions while eating.
5. Find healthy outlets: When cravings strike, find healthy distractions. Maybe go for a walk? Or ride a bicycle? Fancy a small jog?

Ensuring nutritional balance

Experiment with different macro ratios. Find what works best for your energy levels, performance, and hunger management.

What about dietary supplements, you ask?

Remember, dietary supplements can sometimes be helpful. But it's always better to eat whole foods rather than processed foods.

Overcoming weight loss plateaus

If you hit a weight loss plateau, your body might try to conserve energy. To overcome this, follow these 4 actionable tips:

• Adjust a little: Adjust your calorie goals regularly.
• Switch it up: Switch your calorie intake once in a while.
• Keep moving: Boost your activity with more steps, cardio, or strength training.
• Refeed your body: Have a ‘refeed’ day to keep your digestive system active.

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Common CICO misconceptions

CICO is one of the most common yet most misunderstood weight loss concepts at the moment. Some misconceptions about CICO can misguide people. These include:

"All calories are the same" myth

In its simplest form, calories provide energy. By that logic, any sweet dish can provide tons of energy, right?

Wrong.

The source of that calorie varies from food to food. Plus, there's the question of how your body processes and uses different macronutrients.

In such instances, you can look at the glycemic index of the food item. It states a food's (calorie) value in greater detail. The higher the glycemic index of the food, the greater the spike in blood glucose and insulin levels once the food is in your bloodstream. This triggers more fat storage.

Hence proved, not all calories work the same way inside the body.

Quality of calories vs. quantity of calories

The total calories matter in any food item. However, the quality of those calories^[2] matters as well.

Whole, unprocessed foods contain nutrients, fibre, and healthy fats. These keep you feeling fuller for longer. As a result, you do not overeat, and yes, you experience less food cravings.

Conversely, processed foods contain high levels of refined carbohydrates, unhealthy fats, and added sugars. You will not experience the same satisfaction after eating processed foods. Even when the calorie count is similar!

Unfortunately, you will end up overeating and, ultimately, hinder your weight loss journey.

Not a straightforward journey

Weight loss is not always straightforward^[3]. When you have a heavier body, you burn more calories to maintain it. As you lose weight, your body needs fewer calories. This process is ‘metabolic adaptation'.

This can sometimes slow your digestion.

Don't let it discourage you—this might not last forever. Some studies show that the metabolism returns to normal after weight stabilises. However, it might linger for some people. Each person’s body reacts differently, and no one knows why.

Remember, weight loss is a journey. Focus on the long-term benefits. Know that your efforts positively impact your health.

If you feel stuck, consider consulting a healthcare professional.

Practical tips for success with CICO

Looking for easy ways to introduce or maintain a calorie deficit in your diet? Here are some practical tips that can help you keep up with CICO:

Meal planning and preparation

Do you want to ensure you’re consuming appropriate portions and calories? Follow these meal prep and planning tips:

• Weekly planning: Take time out each week to plan your meals and snacks to meet your daily calorie goals.
• Prep in advance: Prep ingredients and meals in advance so you have easy grab-and-go options.
• Portion control: Learn good portion control habits by weighing/measuring foods.
• Nutrient-dense foods: Opt for nutrient-dense, high-volume, low-calorie foods that fill your stomach quickly.

Staying motivated and accountable

We all know how it is with dietary approaches. One moment, this revolutionary dietary method inspires you to transform your life. The next moment, you are down and defeated, lacking motivation and deterred.

You are not alone.

We all struggle to keep up with long-term weight loss goals when we go at them solo. Do this to stay motivated and remain accountable for calorie consumption:

• Support system: Get your friends and family to follow the CICO approach with you.
• Join online communities: Join online communities for accountability and support.
• SMART goals: Break down your big goal. Opt for Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals.
• Visual reminders: Create a weight loss chart or a vision board. Remind yourself of why you started your weight loss journey.
• Variety is the spice of life: Introduce variety in your meals, workout routines, or calorie-tracking methods.
• Self-compassion: Avoid harsh self-criticism when you slip up. Acknowledge that perfection is unrealistic, and restart.
• Identify triggers: Understand what triggers emotional or mindless eating for you. Develop healthy strategies to deal with ‘food noise’.
• Celebrate small wins: Watch out for improved energy levels, better sleep, and increased strength. Celebrate them.
• Plan for vacations: Make plans to manage your calorie intake without spoiling the fun!

One Reddit user shared how they noticed a significant difference in weight by following the CICO method for weight loss.

180 Days - Down 56 Pounds - How I Specifically Did It
byu/KidTheCurry inCICO

Beyond calories: A holistic approach

In his podcast with Youtuber Raj Shamani, Dr. Pal reveals, “Managing stress through lifestyle changes such as maintaining a balanced diet, ensuring adequate sleep, and incorporating regular physical activity is crucial for both gut health and effective weight loss."

Beyond following the CICO method for weight loss, you need to reduce stress. Try relaxation, get 7-9 hours of sleep each night, and drink at least 8 glasses of water daily.

Focus on long-term lifestyle changes instead of temporary diets. Practise mindful eating by listening to your body's hunger and fullness signals. Understand the reasons behind your food choices. Observe how you talk to yourself and manage emotions.

Feel free to seek help from healthcare professionals or dietitians.

Conclusion

The CICO approach is an effective tool for weight management. You are sure to love its simplicity in monitoring a calorie deficit.

But, there are shortcomings, too, so you should not view CICO as the be-all and end-all solution.

Do not focus solely on calorie numbers. Do not neglect other aspects of healthy eating. Doing so can have the opposite effect in the long run. To get the best of both worlds, combine CICO's formula with holistic lifestyle changes.

Ultimately, the goal is to take care of your mental, physical, and emotional health. This is more effective than just chasing a number on the scale at any cost.