What Is CICO Diet And How It Can Help In Weight Loss?

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Weight loss is becoming popular day by day and due to this popularity, people are coming across the world to “CICO” so often. Basically, CICO is a kind of diet. This diet is all about keeping track of the energy that you get from food and the calories you burn.

The word “Calories” is something that decides weight loss. We are what we eat and the main focus of this diet is the calories. However, there have been some mixed reviews and misconceptions about this diet.

Some people say that this diet is magical while others say that this diet neglects some most important factors that lead to weight loss. This debate on the CICO diet is taking the internet to storm.

This is also creating confusion among the people regarding the effectiveness of this diet. In this article, we will see in detail exactly what the CICO diet is and whether you should follow it to lose weight or not. Keep reading to know more!

What is the “CICO Diet”?

“CICO” stands for ‘Calories In, Calories Out’. It is a way of looking at the balance between the calories you eat and the calories your body uses. It is very important to find a balance between how many calories you have consumed. 

This is because the excess calories might cause weight gain in the long term. ‘Calories In’  are the calories you get from the food and drinks you consume.  On the other hand, ‘Calories Out’ are the calories your body burns for energy by doing the exercises or by moving your body. 

If you eat more calories than your body needs, the excess can result in weight gain which can get stored in your body as fat. On the other hand, if you eat fewer calories and burn them, then your body will start losing weight. 

This is why people who are trying to lose weight try to eat fewer calories and start restricting their portion sizes.  This is the thing that makes exercising important for your fit physique and fitness.

READ MORE:- Does Losing Weight Fast Can Cause Weight Harm?

How “CICO Diet” Works?

The basic idea behind the “CICO Diet” is to find a balance between the calories you eat and the calories your body burns. If you want to lose weight, you should aim for a calorie-deficient diet by consuming fewer calories than your body needs. 

This will encourage your body to use the stored fat for energy which will initiate weight loss in your body. To make “CICO” work for you you have to track the calories you consume. For tracking the calories, you can use the free apps that are available on the mobile Play stores or Apple stores.  

By knowing how many calories are there in your plate you can ace your weight loss journey. It’s also important to focus on burning your calories by focusing on fitness and physical movements. 

You can track the calories by reading the food labels or by using apps, by keeping a simple journal, and by being aware of your calorie intake.  You can effectively lose weight or even manage your weight with a CICO diet.

What are the components of CICO?

There are basically two components of a CICO diet that you need to take care of if you’re following this diet for the purpose of losing weight. Here are the components of the CICO diet explained in detail:

  1. Calculating Calories Consumed: This part is about figuring out how many calories are in the food and drinks you are consuming. You can find the information regarding the calories that your food contains by reading the food labels or by using any app. As technology has developed, many apps have the ability to show you how many calories are in the food you are eating. 

    By counting the calories you can make sure that you are eating within a limit and you can prevent yourself from eating too much that can lead to weight gain. It’s also like keeping account of the energy you will get from the things you will eat. This step is very crucial.

  1. Estimating Calories Burned through Activities: In this step, you have to make sure to determine how many calories you are burning by using different methods like walking, exercising, or even just breathing. It’s like keeping track of how much energy your body spends throughout the day to lose weight. 

    It is very essential to keep yourself active and move your body. It is not necessary for you to move your body by doing the hard exercises, you can just make little efforts that can make a big difference in your life like choosing the stairs over lifts and deciding to walk rather than using cars. 

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Benefits of the CICO Diet

Before deciding to do anything or follow any diet you should first know everything about it and it is very essential to know the benefits of the CICO diet to start following it because by knowing it, you will only get motivation to keep following it. Here are some of the benefits of the CICO diet that can help your body in getting healthier.

  1. Weight Management: The main goal of the CICO diet is to help you manage your weight effectively. It can help you by keeping track of the calories you are eating and burning throughout the day. In this way, you can control your body weight effectively.

    This balance is very crucial for maintaining a healthy body and weight.  The CICO diet will prevent you from eating lots of calories and junk food. That will not add any benefit to your body and will only make your body a total waste. 

  1. Flexibility: The CICO diet concept provides plenty of flexibility in food choices. This diet does not restrict you from eating certain foods. Instead, it encourages you to focus on managing the portion sizes and being mindful of the overall calorie intake. 

    This way, you can enjoy your favorite food but in a limited way. You don’t have to give up your favorite foods completely. Just pay attention to how much you eat and try to balance it with other choices.  This diet is a blessing for every food lover out there.

  1. Awareness of Food Choices: Following the CICO diet encourages awareness of the nutritional content of foods. You have to become more conscious of portion sizes and have to make informed choices about what you are eating. 

    It is about being aware of how much food you are putting on your plate and choosing foods that are good for your body. You have to be aware of what you’re putting inside your body because what you eat only determines how you are and how you feel.

  1. Customization: The CICO diet allows for a personalized approach to weight management. Everyone has different calorie needs, and this concept can be adapted to suit individual goals and lifestyles. The CICO diet is suitable for everybody. 

    It is like having a plan that fits your own needs. You can restrict the calories at your convenience. What works for one might not work for another person and CICO diet can be adjusted accordingly.

  1. Balanced Lifestyle: The CICO diet promotes a balanced lifestyle by adding both healthy habits and regular physical activity to your day-to-day lifestyle. This balance contributes to overall well-being and a healthy body. 

    It is not just about food. It is about moving your body. By combining good eating habits with some exercise, you can feel better and your overall health whether it is your heart health or mental well-being will only get better.


In conclusion, the CICO diet is all about balancing the calories you eat with the calories your body burns to help with effective weight management and weight loss. It encourages awareness of what you eat, offers flexibility in food choices, and can be customized to fit individual needs and body type. 

The benefits include weight control, food flexibility, and increased awareness. This also promotes a balanced lifestyle with a mix of healthy habits and physical activity. It’s a practical approach to achieving a happier and healthier lifestyle.

Frequently Asked Questions [FAQs]

  1. Can I eat anything on CICO?

Ans. The CICO diet only focuses on restricting calories and does not impose any restrictions on any food. You can eat any food during the CICO diet under certain restrictions.

  1. Does CICO work long-term?

Ans. CICO diet is not proven to work long term. These types of diets only show results for the long term and require switching the approach after some time.

  1. How does a calorie deficit help you lose weight?

Ans. Calorie deficit works in such a way that you can lose weight by consuming limited calories and burning most of them.

  1. Is CICO good for weight loss?

Ans. Yes, the CICO diet is good for short-term weight loss and can also provide many health benefits to your overall body as well.

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