What Is the CICO Diet?
The CICO diet—short for “Calories In, Calories Out”—is a simple, flexible approach to weight loss that focuses on energy balance. It’s based on the idea that if you consume fewer calories than you burn, you’ll lose weight. If you eat more, you’ll gain. Simple in theory, effective in practice.
But what is CICO, really? More than just tracking food, the CICO diet puts you in control. Whether you’re eating clean, enjoying occasional takeout, or sticking to a strict meal plan, the principle remains the same: calories matter most.
The Science Behind Calories In vs. Out
The CICO diet revolves around one equation:
Weight change = Calories In – Calories Out
- Calories In refers to the food and drinks you consume daily.
- Calories Out includes your basal metabolic rate (BMR), physical activity, and even digestion.
To succeed with CICO weight loss, you need to be in a calorie deficit—burning more calories than you eat. That’s where tracking becomes key.
Popular apps like MyFitnessPal, Lose It!, or Cronometer can help you stay aware of your daily intake and output.
Building Your CICO Diet Plan
To start your diet CICO journey, follow these steps:
1. Calculate Your Maintenance Calories
Use an online calculator or consult a nutritionist to estimate how many calories you burn daily. This is your maintenance level.
2. Set Your Goal
- Want to trim weight loss slowly and sustainably? Aim for a 250–500 calorie daily deficit.
- Need more aggressive results short-term? Go for a 500–750 deficit but don’t drop too low.
3. Track Everything You Eat
Even condiments and drinks count. Honesty and consistency are key for CICO diet success.
4. Include Exercise Wisely
Workouts increase your calories out, giving you more flexibility in your in and out calorie menu. Cardio, walking, and weight training all boost your burn rate.
Is the CICO Diet Healthy?
Some critics argue that CICO oversimplifies nutrition by focusing only on calories. And while it’s true that not all calories are created equal, CICO doesn’t tell you to eat junk food—it gives you the freedom to choose within your goals.
When following a CICO diet, it’s smart to:
- Prioritize whole foods
- Include lean protein, healthy fats, and fiber
- Limit ultra-processed snacks
Doing so keeps you full, energized, and nourished—while still hitting your calorie targets.
Tips to Succeed on the CICO Diet
Here’s how to stay consistent with CICO weight loss:
- Pre-log your meals: Plan your day in advance to avoid going over.
- Use a food scale: Don’t guess—trim to lose weight accurately by weighing portions.
- Eat high-volume foods: Veggies and fruits add bulk without adding calories.
- Stay hydrated: Sometimes thirst feels like hunger.
Remember, weight loss isn’t instant. Stick with the plan, and the results will follow.
“In and Out” Calorie Menu
Here’s a 1600-calorie day for someone targeting a 500-calorie deficit:
Breakfast:
- Greek yogurt + banana + oats (350 cals)
Lunch:
- Chicken salad + olive oil dressing + apple (450 cals)
Dinner:
- Grilled salmon + quinoa + veggies (500 cals)
Snacks:
- Almonds + boiled egg + herbal tea (300 cals)
Your personal in and out calorie menu can be adjusted depending on your preferences, activity level, and hunger cues.
Myths About the CICO Diet
Let’s clear up some confusion:
- “You can eat anything and still lose weight on CICO.”
Technically true—but your energy, digestion, and cravings might suffer. - “CICO doesn’t work for some people.”
If you’re not losing, you may be underestimating intake or overestimating activity. Track more precisely and reassess. - “You have to exercise to make CICO work.”
Exercise helps, but diet alone can create the deficit you need.
Why the CICO Diet Works
The biggest reason the CICO diet works? It’s adaptable. Whether you’re keto, vegan, or pescatarian, the calorie principle applies. It teaches discipline without rigidity. You learn how your body responds, and that knowledge is power.
Trim weight loss becomes possible—on your terms, at your pace.
Final Thoughts
The CICO diet isn’t a trendy fad. It’s the foundation behind every successful weight loss approach. If you’re serious about changing your body, managing your health, and staying flexible with food, diet CICO may be exactly what you need.
Start tracking. Trim to lose weight. And let the numbers guide you.
FAQs
Is the CICO diet suitable for people with thyroid issues?
Yes, but those with thyroid conditions may have a slower metabolism. Consult a doctor to calculate an accurate calorie target before starting.
Can I do intermittent fasting with the CICO diet?
Absolutely. CICO is about total daily calories, so you can combine it with fasting as long as you stay in a calorie deficit.
What’s the difference between CICO and keto?
CICO focuses on calorie balance. Keto emphasizes low carbs and high fat. You can lose weight on either if you’re in a deficit.
How long does it take to see results with CICO?
Most people notice changes within 2–4 weeks. Consistency with tracking and staying in deficit are key for steady progress.
Can the CICO diet help build muscle too?
Yes—by eating at a slight calorie surplus and combining it with resistance training, you can use CICO to gain lean muscle mass.