Everything You Need To Know About A Calorie-restricted Diet

Eat fewer calories than you burn. Sounds simple, right? The CiCo (Calories in Calories Out) diet does not need to take into account proteins, fats and carbohydrates, because the focus is on one thing: calories.

And you can guess why this diet is so popular - it does not impose restrictions on the consumption of your favorite foods and you do not have to remember a long list of rules.

Although many people claim that the diet is successful, there are other factors besides limiting calories to achieve success. Here's what you need to know if you decide to start the CICO diet.

What is the CiCo diet?

Literally translated, "Calories In Calories Out" means "calories inside, calories out." They focus mainly on burning calories, based on the idea that one should consume less than is expended, no matter where they come from.

The main controversy about the benefits of the diet is that, according to many experts, it promotes unhealthy habits, as it does not matter whether the calories come from fruits, meat, vegetables, or from pizza and chips.

Does the CiCo diet work?

Diet can definitely help some people lose weight by lowering their calorie intake and increasing their expenditure, which is the key to losing weight.

The fact is that in this way you can lose weight, but there are better ways to change your diet a little and achieve better results.

Potential health benefits of diet

1. Can help with weight loss

About a kilogram of fat equals about 3,500 calories, reducing their intake by only 500 less, it can theoretically lose up to half a kilogram a week.

2. Weight loss leads to a number of health benefits

If you are overweight, losing even a few pounds can have great health benefits - lowering blood pressure, blood sugar and lowering the risk of cardiovascular problems.

3. The diet is flexible and easy to follow

One of the main reasons people give up diets is that they choose ones that are very restrictive and impose great restrictions. With the CiCo diet you will not have this problem, because you will consume the foods you love - that's what makes it so successful.

In fact, you can eat pizza, burgers, pasta and cake, as long as you limit the amounts and calories you eat throughout the day to less than you burn. This makes the regime very suitable for those who do not want to follow a strict regime or stop eating their favorite foods.

Disadvantages of the CiCo diet

1. Weight loss may not be sustainable

The diet promotes weight loss, but does not provide a long-term solution to the problem. The focus is on reduced calorie intake and does not work towards improving healthy habits, which automatically guarantees a yo-yo effect once we return to our normal diet.

Behavior change, on the other hand, also involves changing certain patterns and habits that can contribute to weight gain, such as overeating or low physical activity.

Instead of counting calories, changing your health habits will provide you with lasting results.

2. The focus is on calories, not nutrients

What you eat can have a huge impact on your health. Studies show that cardiovascular disease, diabetes, some cancers, eye conditions and even some birth defects can be prevented through a healthy diet and lifestyle.

One of the main problems of the diet is that the focus is on calories, which can lead to some deficiencies in the body, ranging from a lack of protein to a lack of some essential nutrients such as calcium, potassium and iron.

Nutritional deficiencies are associated with a number of health problems, such as impaired immune systems, neurological problems and osteoporosis. Instead of focusing only on the calories you consume, a healthy diet should be balanced and include a wide range of nutrients.

3. There are other factors to consider

Not all calorie restriction will work. With some hormonal problems, thyroid disease or polycystic ovaries, weight gain is the result of health problems.

In this case, the diet is unlikely to have an effect.

In addition, accurate calorie counting may not be necessary at all. For some people, simply replacing carbohydrates with protein foods can help them lose weight, while for others, regulating their daily routine and getting enough sleep can have an effect.

The calculation is simple: calculate how many calories you take in approximately a day to maintain your weight, then determine the pounds you want to lose per week.

Here are the changes you need to make:

• to lose up to 200 grams per week, you must have a calorie deficit of 200 calories;
• to lose 500 grams per week, the deficit must be 500 calories;
• to lose a pound a week, reduce your calories by 1,000 a day.

It is also important to calculate how many calories you burn per day. If you aim for 1,500 calories and burn 500 in physical activity, you can eat 2,000 calories a day.

The easiest way to track your calories is through various applications in which to enter your weight and goals.

In fact, you can consume any food, as long as you are below your daily calories, even pizza, cake, potatoes and more.

But that doesn't mean you have to stumble on junk food, on the contrary. Optimize your diet to include enough fruits, vegetables, fiber to make sure you eat a balanced diet and do not deprive your body of anything.

Many applications allow you to see not only the calories, but also the macronutrients you eat - carbohydrates, fats and proteins. Make sure their quantities meet your daily needs. Limit your intake of refined and processed foods - they contain a lot of calories and almost no useful nutrients. As a result, you will be exhausted, you will starve faster, and your body will suffer from a lack of minerals.

Healthy food alternatives

Instead of focusing on numbers, think carefully about the food you eat. By adding useful nutrients you will feel full for a longer time and naturally you will eat less.

In addition, the goal is to have regular physical activity included. Limit your alcohol intake and try other ways to deal with stress. Try to sleep 8 hours a day, because in the end losing weight comes down to a lot more than "calories inside, calories outside."

Modify your diet

Modify some of the classic foods you eat to reduce their calories and at the same time enrich their nutritional composition.

Replace pizza marshmallows with cauliflower, pasta with zucchini spaghetti, rice with cauliflower, chips with roasted vegetables or kale, ice cream with frozen fruit and more.

Precautions

Calorie restriction can lead to many problems, including nutritional deficiencies. Remember to include a wide variety of healthy foods in your diet and carefully monitor micronutrients to prevent unwanted side effects.

Symptoms such as fatigue, changes in the skin, hair and nails, tingling, irritability, bleeding gums and more. may be signs of nutrient deficiency. If you have these or other complaints, consult a doctor or nutritionist.

If you overdo the calorie restriction, it can lead to a starvation regime, which slows down the metabolism and stops losing weight completely. It is usually recommended not to fall below 1200 calories a day. Make sure you eat enough and don't cut calories too much.