Does CICO Really Work?

CICO = Calories In Calories Out

We had a 365 client ask about CICO and if it is the best way to use to get fat loss. Let's look into it. First CICO is 100% correct in weight loss as you must be in a caloric deficit to drop weight. Second you MUST calculate accurately how many calories you are eating before you start and while you are attempting to cut calories. Third do not eat back the calories burned by exercise! This is the largest mistake anyone can do as caloric burn watches / cardio machines / calculators are 80% inaccurate! Although, CICO works as must be in a caloric deficit to lose weight, we see some downside to CICO working optimally for you: Macros are totally off: We see people using CICO being carb dominant, super low protein intake and fat is fluctuating based on what carbs they are eating, normally fat is low as well. Macros normally look like this for a 2000calorie CICO plan we see P45g C350g F46g. Nutrients and Fiber are very low: Again what we see are a lot of processed foods that have low fiber intake and are very hyperpalatable, meaning eat one and then eat 12 more tasty sugary treats! Those processed foods (like Oreos) are calorically high, but have super low food volume! That food volume is what keeps you full. You want to be full, minimizing the snack monster you turn into with hyperpalatable foods! The nutrients are also very low as the veggies, fruits and protein intakes are simply not high enough to pump in some quality nutrients, helping you recover and feel optimal.

Yes, CICO can work right off the hop if someone wants to drop some weight, as the benefit of actually TRACKING your food intake is helping them out.

We like to up the game to CICO and use a Flexible Eating approach by using specific set macros to hit daily. Protein, Carbs, Fats, Fiber are the best to track and used to make a 400calorie meal have more specific depth in balancing out the meal for that individual with a specific amount of each macro.

Take a look at these pictures that are 200 calories each:

Oreos: For 3.25 Oreos you get P1.5g C33g F9g Fiber 1.5g Hyperpalatable food, you will want to eat more! Low nutrients, fiber, protein. Not filling at all, again you will eat more food and that is MORE Calories. Low to NO TEF *Thermic Effect of Feeding. They are yummy!

Zucchini Noodles: For 10.5 cups!!! You get P14g C42g F3.8g Fiber 12g That is a lot of food! You will be FULL! You are getting some plant-based protein, good nutrient dense carbs, healthy fats and fiber to keep you full and increasing the TEF *Thermic Effect of Feeding Downside, eating this much will probably give you nasty indigestion!

How can you get the best of BOTH! You must learn how to TRACK and Hit Your Macros. Example to get the best of both at 200cal total 100cal from Zucchini Noodles (5.25 cups of noodles) 100cal from Oreos (1.65 oreos) Total Macros Now P7.75 C37.5g F6.4g Fiber 6.75g

*The BONUS: All you need to do now to make this meal complete are to add in some Extra Meat Protein and Extra Fat to round out this meal and make it a 400calorie meal Example: Add 22.25g Protein from Lean Steak Add 8g Fat will come from the Lean Steak TOTAL Macros for your 400cal Meal P30g C37.5 F14.5g

Need Help? We can help you out and create the individualized plan that will work for you! Plus give you the education to keep progressing on your own in the future! sculptedbybrandt@gmail.com