CICO, It's a math formula
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ndj1979
Posts: 29,139 Member
Just want to put this out there for some of the newbies, and others that may be a bit confused about the whole concept of "CICO"- Calories in VS Calories Out.
First, CICO is a math formula that will tell you one of three things.
If you want to lose weight, then you need to make your Calories In less than Out = calorie deficit to lose weight.
Second, if you want to maintain then you need of make your calories in = calories out = maintenance to maintain current weight.
Finally, if you want to gain, then you need to make your calories in greater than your calories out = caloric surplus.
CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
CICO is not eating a diet of 100% "junk," or ignoring nutrition, or not caring about body composition, it is just a math formula that tells you to reach a goal. The formula is not perfect and it requires trial and error, but in the end it works for everyone, period.
If your goal is straight weight loss then you can just apply CICO, and eat less than you burn.
If your goal is to be more lean, or have advanced body composition goals, then you are going to need macro/micro adherence + a structured exercise regimen.
Finally, all calories are equal in that they provide the same measure of energy; however, they do not all contain the same nutritional profile.
First, CICO is a math formula that will tell you one of three things.
If you want to lose weight, then you need to make your Calories In less than Out = calorie deficit to lose weight.
Second, if you want to maintain then you need of make your calories in = calories out = maintenance to maintain current weight.
Finally, if you want to gain, then you need to make your calories in greater than your calories out = caloric surplus.
CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
CICO is not eating a diet of 100% "junk," or ignoring nutrition, or not caring about body composition, it is just a math formula that tells you to reach a goal. The formula is not perfect and it requires trial and error, but in the end it works for everyone, period.
If your goal is straight weight loss then you can just apply CICO, and eat less than you burn.
If your goal is to be more lean, or have advanced body composition goals, then you are going to need macro/micro adherence + a structured exercise regimen.
Finally, all calories are equal in that they provide the same measure of energy; however, they do not all contain the same nutritional profile.
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Replies
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Cosigned.8
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Best post ever.9
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CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
Further to this (and a bit of a pet peeve of mine) CICO <> Calorie counting. Calorie counting (like KETO, Low carb etc.) is a way of eating. If you don't want to count calories but want to find another way to control what you eat, it doesn't mean you are not subject to CICO. It means you don't want to count calories, which is fine if it works for you.
Yes, I and many others here find counting calories to be the easiest way to lose weight, but if you have a different way it does not mean you are not subject to CICO.54 -
Tacklewasher wrote: »CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
Further to this (and a bit of a pet peeve of mine) CICO <> Calorie counting. Calorie counting (like KETO, Low carb etc.) is a way of eating. If you don't want to count calories but want to find another way to control what you eat, it doesn't mean you are not subject to CICO. It means you don't want to count calories, which is fine if it works for you.
Yes, I and many others here find counting calories to be the easiest way to lose weight, but if you have a different way it does not mean you are not subject to CICO.
right, I should of added that.
You can not count calories, lose/gain/maintain, and CICO is still in application.16 -
crazyycatlady1 wrote: »Best post ever.
i have my moments...:)10 -
Amen to that!!1
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*applauds*2
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Sticky!4
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Tacklewasher wrote: »CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
Further to this (and a bit of a pet peeve of mine) CICO <> Calorie counting. Calorie counting (like KETO, Low carb etc.) is a way of eating. If you don't want to count calories but want to find another way to control what you eat, it doesn't mean you are not subject to CICO. It means you don't want to count calories, which is fine if it works for you.
Yes, I and many others here find counting calories to be the easiest way to lose weight, but if you have a different way it does not mean you are not subject to CICO.
I want this on a billboard.
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You, sir, have taken on a noble role of attempting to prevent dubious diet claims and bountiful fast busting myths.
Alas! This good deed may go unnoticed as searching for my answers is a long forgotten trait.6 -
This post is a thing of beauty.4
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thanks all, been meaning to get this one out for a while...
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You made need to hammer this home or at least bump this thread every once in awhile!
CICO baby CICO
Nice summation!4 -
Just want to put this out there for some of the newbies, and others that may be a bit confused about the whole concept of "CICO"- Calories in VS Calories Out.
First, CICO is a math formula that will tell you one of three things.
If you want to lose weight, then you need to make your Calories In less than Out = calorie deficit to lose weight.
Second, if you want to maintain then you need of make your calories in = calories out = maintenance to maintain current weight.
Finally, if you want to gain, then you need to make your calories in greater than your calories out = caloric surplus.
CICO is not a way of eating, I repeat CICO is not a way of eating. If you are doing Keto, low carb, moderate protein/moderate carbs, IIFYM, etc and you are gaining, maintaining, or losing weight then you are using the fundamental principle of CICO.
CICO is not eating a diet of 100% "junk," or ignoring nutrition, or not caring about body composition, it is just a math formula that tells you to reach a goal. The formula is not perfect and it requires trial and error, but in the end it works for everyone, period.
If your goal is straight weight loss then you can just apply CICO, and eat less than you burn.
If your goal is to be more lean, or have advanced body composition goals, then you are going to need macro/micro adherence + a structured exercise regimen.
Finally, all calories are equal in that they provide the same measure of energy; however, they do not all contain the same nutritional profile.
I'm thinking you're going to have to re-post this about once a month.8 -
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Nice post!0
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Yes when people ask how I lost over 50 pounds and I tell them CICO they look at me like I have 2 heads. Its what works . They say " oh but you don't eat gluten so that must be how you lost weight " Nope you can still avoid gluten and be obese. Doesn't matter what program you are following you need to be at a deficit to lose weight .18
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Adding this to my bump schedule. Would be great if others could help.19
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Love the simplicity.
Also, great add on tacklewasher.
Cheers, h.5 -
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