The CICO diet may be the type of diet that interests you because there is no dietary restrictions. Let’s get to know more about this diet.
Gaining the ideal weight is everyone’s expectation. The greater a person’s weight loss, the healthier the person is. That is why various methods of diet continue to be developed.
One of the things that is currently being discussed is the CICO diet method. Unlike other methods that limit foods and beverages that can be consumed, CICO diet is not so.
This diet allows you to consume whatever you want with the condition that you have to spend more on the number of calories eaten. In the process, the calories that come in and out should be really you pay attention to.
What Is CICO Diet?
The CICO diet is a lifestyle diet so you can eat whatever you want as long as the calories that come in are not more than the amount of calories you spend daily. So, what is the foundation of CICO diet?
Basically, weight is related to the number of calories coming in and out of the body. If fewer calories come in than come out, then the weight will drop. Conversely, if the calories that come in more than those that come out, the weight scales will increase.
So, whatever food or drink is put into the body, it does not matter, whether it is eating carbohydrates, fats, or protein alone, the important calories in and out should be the same. Proponents of the CICO diet argue that there are no guidelines on what to eat, as long as you can make fewer calories come in than you come out.
The CICO diet scientific research
Reported a study in the journal NCBI, one of the main principles in preventing overweight is calorie restriction. This then encourages the emergence of certain diet patterns that focus on the number of calories coming in and out.
This diet is known as CICO diet (calories in, calories out). The term ‘calories in’ mean the amount of calorie intake you eat.
Meanwhile, ‘calories out’ means the number of calories burned by the body. This process can happen in three ways, namely:
- Basic metabolism, in which the body uses calories to maintain the basic functions of the organ, such as heart rate.
- Digestion, about 10 to 15 percent of the calories you eat are used to facilitate digestion.
- Physical activity, remaining calories you get will be used for daily activities including exercise, walking, and the likes.
When the number of calories consumed according to the burned, then the weight will be stable. This is at the core of the CICO diet model itself.
So, in essence the CICO diet can indeed be part of an effective weight loss plan. But in order to optimize results, do not only race on the CICO diet, but make this as a supporting strategy.
Diet efforts to lose weight will be more effective when coupled with a healthy lifestyle, including regular exercise and adequate rest.
CICO Diet Side Effects
Behind the delights of this diet because it can consume anything, the diet method seems to focus only on the number of calories entering and exiting the body. In fact, the metabolic processes of a person’s body are not that simple. Each food that enters will be processed with a complex metabolism and involves a variety of enzymes and hormones. If only focus on the number of calories, then participants are prone to malnutrition. Here are some things that could happen:
- Easily hungry;
- Lack of energy;
- Lack of vitamins and minerals;
- Lack of protein;
- Lack of healthy fats;
- Disruption of the digestive system;
- Slowing down the body’s metabolism;
- Triggers inflammation in the body.
This is what makes some people experience malnutrition when running the CICO diet method. They tend to monitor only the number of calories entering and exiting the body, regardless of the nutritional content of the food consumed. Before you decide to go through with it, it’s best to discuss this with your nutritionist.