CICO Diet Plan for weight loss.
The CICO (Calories In, Calories Out) diet plan is a popular approach to weight loss that involves tracking the number of calories consumed and burned each day. The basic principle behind this diet is that in order to lose weight, you need to consume fewer calories than you burn.
Here are the steps to follow the CICO diet plan:
- Calculate your daily caloric needs: Use an online calculator to determine your daily caloric needs based on your age, gender, weight, and activity level. This will give you an estimate of how many calories you should consume each day to maintain your current weight.
- Create a calorie deficit: In order to lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. This can be achieved by reducing your daily caloric intake, increasing your physical activity, or a combination of both.
- Track your calorie intake: Use a food journal or a calorie tracking app to keep track of your daily caloric intake. Be sure to include everything you eat and drink, including snacks and beverages.
- Track your calorie expenditure: Use a fitness tracker or a calorie tracking app to track your daily physical activity and the number of calories burned.
- Adjust your caloric intake and expenditure as needed: As you lose weight, your daily caloric needs will change, so be sure to recalculate your daily caloric needs and adjust your diet and exercise plan accordingly.
It’s important to note that while the CICO diet plan can be effective for weight loss, it’s important to maintain a balanced and nutritious diet to ensure you are getting all the necessary nutrients your body needs to function properly. It’s also important to speak with a healthcare professional before starting any new diet or exercise program.