John10251's Journal, 10 Jun 21

What is CICO 

Here we go.... Pass the popcorn!  

Two points: First, CICO is not a method but a statement about energy balance, and regardless of who you are, to lose fat you must be in a deficit, and to gain fat, you must be in a surplus. In that basic way, we are all exactly the same. Second, it doesn't matter whether it's a daily deficit or whether you're just in a deficit for the week or month, if you're in a deficit, you'll lose. But...if you aren't tracking daily, you may find it hard to be ascertain you are in a deficit, and even if you are tracking, there is a degree of inaccuracy. I pretty much agree with your sentiment that CICO is inescapable, regardless of the way you choose to create a calorie deficit, caloric balance or a surplus. 

Honestly, I don't agree at all with the idea that we all lose or gain weight differently or what will work for one won't work for another. The fundamentals are the same for everyone. Preferences will determine the method we choose and perhaps real allergies/actual intolerances diagnosed by a doctor, not self-diagnosed. 

Hi Freetime, CICO is an acronym for Calories Intake vs Calorie Output (calories burned).  

Calories in calories out 

Wanted to add - it's pretty well-known now that a high-protein and high fruit/veg/naturally fiber-rich food diet will increase the thermic effect of food so it makes it easier to be in a deficit than a diet that's low in protein and high in junk. That's probably why some find the constraints of "whole foods" or "low-carb" easier to adhere to and get the impression they're eating more, because you eliminate a lot of the stuff that is calorically dense with low TEF. Sorry for the multiple comments, I just find the topic interesting.  

@Jimmiepop, this thread is not about CICO vs other methods or diets, but keep the popcorn ready... 😊  

Commenting to follow. I’m new to CICO, but I was wondering if there was any correlation between eating in deficit every day or if I could do it like on a weekly basis instead? My uncles who’ve lost significant weight and kept it off for now 12 years are the ones who have guided me towards CICO but I feel like a bother asking them or anyone in my real life. 

@LaughingChevre, I find this topic interesting and important too. I appreciate your comments. I totally agree with your first point. I'm not sure everyone else does. Some folk limit carb or fats because they believe they are the source of their weight struggles. IMO, eliminating carbs, fats or processed foods is another method of calorie restriction and why those methods sometimes work. The truth is that carbs and fats are very important for good health. Thanks, I think you made some very good points...  

The only scientific information I can provide for my opinion is what has worked for me without fail. I have never been able to lose weight by eating more calories than I need 6 days a week and then on the last day basically skip a meal or "starve" myself with really low calories. The way I have lost weight and continue to lose weight is because my body burns fat every single day because it knows the fuel source. There are no "extra" calories being stored or on reserve on a daily basis.  

Hi Yelizzle, I made this post because I feel that you are not by yourself on this question. It is my opinion that CICO does not work as well when not practiced daily. That being said, all of us are human and not perfect. Very few people are able to practice any diet perfectly. Practicing CICO on a weekly basis opens the door to too many surplus days and not getting the intended results. I hope this thread helps you decide what's best for you... 

@Crazycatchick, I'm with you... 

I agree w/your opinion. Also, I find that my daily CICO diary is sometimes sporadic. It will go up when I work out more than usual, bc I get hungrier so I tend to eat more on those days. Sometimes, I don't eat my total 1200 daily calories, bc of the day/night b4 I probably overate and I am still kinda full from it, so I will eat less than my usual 1200 calories. I am losing, but slowly, but surely bc I didn't pack it on quickly. It took time to gain what I did, when I did, bc it was an investment of happiness being able to survive on the streets when we became homeless. We were homeless 2 times in our lives due to husband's disability and not being able to find jobs to continue paying the rent. So, eviction came in during 2009-2010 for 4 months on the street, then in 2013 for about 1 1/2 years and that's where the weight-gain came in due to not being able to cook our own meals. We did bbq on the weekends and stood at motels/hotels on weekends too. The only good thing, while on the streets, was that we had our 2 vehicles, our jobs, and our 2 cats. The weight crept onto us w/o us being aware of how many calories we were consuming. Anyways, now we are both (hubby & I) are both trying to get rid of the weight we've put on due to the misfortune we were destined to experience. That's why I keep reiterating for God to bless us all on our journeys...Amen  

I have to agree with you, John. Feed the body only what it needs for the day. If we know that we're going out to dinner, we don't need snacks that day. Going over calories for the day should be the exception, and not the (weekly) rule. 

This I agree with, John: " Practicing CICO on a weekly basis opens the door to too many surplus days and not getting the intended results." Unless you're very, very disciplined and careful about the, the surplus days can get out of control and people end up going so far over and underestimating their calories by so much that even if they fast one day, they won't be in a deficit for the week. I think that's where some run into trouble. 

When I am intentionally losing fat by restricting my calories, I'm usually in a daily deficit for two weeks, though I vary the size of that deficit. Enjoy staggered cals. 

So agree!🍀 

@JustBananas, I made that error the other day. I was well on my way to having a deficit, and we suddenly changed dinner plans. I went a little over for the day. It was just one day and recovery was easy. If I string a couple of surplus days together, I can expect a larger gain and even harder recovery...  

I have never ever commented on this forum,I find all of the the post to be very informative and encouraging,I do agree daily calorie deficit counting is much better than @ the end of the week counting.I find for me doing this daily and weighing every Friday,it let's me know how I've done over all for the entire week. I can't stress how important it is to stay hydrated throughout the day,the water helps your organs as well as improves body and brain functions,my opinion,I could be wrong. I hope everyone have a pleasant evening and a blessed,safe and relaxing weekend!