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Yeah, it can be confusing when you don't understand CICO.

It’s time to learn about The CICO (“calories in, calories out”) Diet!

You probably have questions like

Steve, does CICO work? 

Will counting calories help me lose weight?

Okay, what the hell IS a calorie?

Well my friend, you’ve arrived at the right place!

I’ve been writing about this stuff for 12 years, and our team of coaches help their Online Coaching clients with all types of diets (including CICO). We are really flippin’ good at it!




Here’s what we’ll cover to answer the question: “What is CICO?”

It’s time to get started!

What Is the CICO Diet plan?

I guess this is kind of CICO, in a way

“CICO” stands for “Calories In, Calories Out.”

The CICO Diet is a weight-loss strategy where the participant tries to tip the balance of what they eat (calories in) against what they burn (calories out).

That’s pretty much it.

It doesn’t really matter what food you eat, because there are no restrictions on any specific food groups with CICO. 

It also doesn’t matter what exercise you do (if any).

As long as you get the equation right, and the calories you eat are lower than the calories you burn on a daily basis, you’re good to go.

Naturally, Barney would like CICO, because it doesn't forbid beer.

The CICO Diet is really simple and has helped quite a few people lose weight. 

This is likely why the CICO Diet has grown in popularity in the subreddit r/loseit. 

Is Losing Weight Really About Calories?

One way to lose weight is to be eaten, but I wouldn't recommend it.

Yes. Losing weight actually does come down to burning more calories than you consume.

It’s about as close to fact as we can get in nutrition science.[1]

As we address in our guide How to Lose Weight (The 5 Rules of Weight Loss), our bodies obey the Laws of Conservation of Energy and Thermodynamics: 

To lose weight, we need to burn more calories than we consume regularly. 

With this knowledge, it makes sense to design a diet specifically around this principle: match the calories you eat (in), with the calories you expend (out).

No other food rules need to apply:

As long as you meet your calorie goal, you can forget about the rules of any specific diet.

I can see why CICO might appeal to the Joker...

This appeals to me personally, because I’ve created my own guidelines for how to eat, and I don’t pledge allegiance to any particular dieting strategy.

Because I’m a mind-reader, I know your next question is likely…

Does Calorie Counting Work? (CICO and Weight Loss)

You can totally eat Dim Sum on CICO!

In principle, CICO works.

In practice, it becomes a little more complicated. 

Okay, fine, A LOT more complicated.

That’s because a lot of things influence “calories in.” 

Ditto for “calories out.”

Let’s break some of this down.

Here are some of the things that impact “Calories In:”

  • Appetite: how hungry we are is going to drastically affect how many calories we consume. Hormones, our body composition, and tastes and preferences will all impact our appetite.[2] 
  • Calories absorbed: the preparation of food will affect the bioavailability of calories. For example, cooking starches
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Glen Carbon dentist recovering from coronavirus: ‘I’m getting stronger every day’

Updated


EDWARDSVILLE — When an email from the Illinois State Dental Society recommended for dental offices in the state to shut down for two weeks starting March 17, Glen Carbon dentist Dr. Briana Oller’s thoughts were on her patients at Simply Smiles.

“I was very scared. I was very nervous for my employees. I was nervous for my patients, who I wasn’t going to be able to serve. I was nervous for myself. How was I going to be able to make the bills of my business and the personal bills,” Oller said.

Those fears became secondary when Oller, 42 with no underlying issues, was diagnosed with coronavirus on March 30 after battling a headache, fever and loss of taste and smell. She was tested on March 26, nine days after a headache started.

“We don’t know where I got this. We have no clue,” said Oller, who hasn’t traveled outside the country. “We now know I’ve had my symptoms since March 17. We believe exposure occurred sometime around March 13 somewhere in the community because my mom is also positive for the coronavirus. She has followed a similar timeline but started a day later than me. The last time we were together was March 13. It is in our community and it has been this whole time.”




Oller has been recovering from her home with her two daughters, who haven’t shown any symptoms.

All of Oller’s symptoms have subsided except the fever, which is hovering around 100.5 degrees. The highest it reached was 101.9 degrees.

“I’m getting stronger every day and it’s no longer up and down like it was. The breathing is so much better. I feel like the worst part is beyond me,” Oller said.


Late Thursday morning, Oller used a 10-minute Facebook video to share her emotions through the journey. As of Sunday afternoon, it has been viewed approximately 69,500 times and with over 2,800 shares.

“It actually was very hard for me to post because I’m a pretty private person, but I was compelled to tell my story to help spread awareness,” Oller said. “Besides my vulnerability and raw emotions, I worried about spreading fear. With that being said, I felt people knew me better that because I’m an extremely optimistic person. I can find positive

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