One Redditor gave CICO a shot and enthusiastically posted, “2 months ago I started actually counting calories and using CICO, and the weight has melted off… I’ve still been eating what I like, including fast food!”

Before you switch diet gears, let’s explore what CICO is all about.

What Is the CICO Diet?

CICO is the catchy acronym for “calories in, calories out,” and is centered around a simple concept: If you eat fewer calories than you burn, then you will lose weight.

You can practice CICO while eating a vegan diet, a low-carb diet, or doing intermittent fasting.

Advocates of CICO like its minimalistic focus on calories. Unlike low-carb diets such as the keto diet, you do not need to give up pasta or avoid any foods.

But, you will need to track your meals, count up those calories, and make sure the total is below your caloric needs.

How Does CICO Work?

To lose weight with CICO, you must cut calories to put your body into negative energy balance.

Calories are simply a measure of energy. Think of the body as a bank account and calories as the currency.

Calories coming in must be spent, or they’re stored in a rainy day fund, also known as your fat and muscle tissues.

Unless you’re a bodybuilder or exercising enough to shift your hormones towards muscle growth, most of these extra calories will be stored as fat.

By eating less and giving your body fewer calories, you force it to burn stored calories.

This, in turn, helps you lose bodyweight, about 60 to 80% of which comes from stored fat.

What Are the Potential Benefits of CICO?

As a weight-loss tool, calorie counting can help you stay accountable. You may even feel accomplished every time you hit your daily calorie goal.

Keeping a consistent log of your current eating habits can help you understand your body.

One Redditor revealed that CICO is about, “… relearning to eat in a manner I would be if I was at my ideal size.” Other benefits include:

1. It’s (mostly) based on sound science.

Despite its recent popularity, CICO is not a new idea. Experts have known about and generally, agree reducing calorie intake is effective for weight loss.

Large health organizations such as the National Institutes of Health and the Centers for Disease Control and Prevention recommend a reduction in calories for healthy weight loss and maintenance.

Registered Dietitian Andrea N. Giancoli, MPH, RD adds, “We tend to underestimate how much we eat. A strategy like CICO can help you take a hard look at the number of calories that go into your body.”

2. It can promote a better relationship with food.

If you’ve struggled to avoid certain foods while following a diet, you know that avoiding specific foods can actually increase your desire for them.

CICO can be freeing because there are no “forbidden” foods. Enjoy any food, no need to lust after chocolate or defy pizza.

3. It’s not about short-term dieting.

Diets come and go. You can start off extremely motivated to melt off the extra pounds, but it won’t save you from feeling frustrated.

That’s because most diets don’t work.

As this Clinical Journal of Nutrition article points out just 20% of overweight individuals succeed at maintaining weight loss for at least one year.

Of the individuals that do succeed, 43% count calories and 44% limit how much food they eat.

These strategies are consistent with CICO, which is most effective when it can be sustained in the long run.

What Are the Potential Risks of CICO?

So, does CICO deserve the hype? It may sound like CICO is worth a shot, but this simple strategy may not be your cup of tea.

Individual genetics, schedules, and preferences vary.

Read up on the potential risks below and consult an experienced dietitian if you’re still unsure whether CICO is for you.

1. It’s not for everyone.

Counting calories is critical for CICO, but it’s hard to stick to. People notoriously ditch calorie counting apps because food logging is tedious.

As this 2014 study found, despite reporting high levels of satisfaction with a popular calorie counting app, usage dropped sharply from 97% in the first month to 55% in the second month.

From a mental health perspective, CICO may not be suitable for individuals with an unhealthy obsession over body weight.

The National Eating Disorder Association lists the preoccupation with calories as a potential symptom for an eating disorder.

Of course, not everyone who counts calories has an eating disorder, and for them, CICO is not a risk.

But, Giancoli says the line is not always clear.

“CICO, or any diet strategy for that matter, should not take over your life. If you find yourself obsessing over calories, take a step back. You’re doing this for your health, so it’s important to be mindful of that,” she advises

2. It assumes all calories are created equal.

CICO focuses on calories but ignores the different calorie types. All foods carry calories from various macronutrients (e.g., fat, protein, carbohydrates, and alcohol).

Your body responds differently to each macronutrient and CICO does not account for these differences.

For example, foods high in protein and fat may help with fullness. Protein foods also burn more calories during digestion.

One of the CICO perks, being able to eat whatever you want, is also a downside.

CICO also ignores valuable vitamins, minerals, and phytochemicals found in fresh fruits, vegetables, and whole grains.

Sure, this professor lost 27 pounds on The Twinkie Diet because he cut calories, but that doesn’t guarantee he will maintain good health in the long run.

Eating a diet high in fast food or overly processed food can make you feel lousy even while losing weight.

3. It’s oversimplified.

Most people who practice CICO will calculate their calorie needs with an online calculator.

These calculations are not always accurate, and you can end up overestimating or underestimating the number of calories you need for weight loss.

After all, a lean 180-pound male is more active and will need more calories at rest than a 180-pound overweight individual.

This is often not reflected in calorie calculations.

Will CICO Help Me Lose Weight?

Yes, you can use CICO to lose weight safely and keep it off. Just understand that it’s a lifestyle change and not a quick fix.

If you’re still interested in CICO, follow these quick tips to get started:

1. Calculate your daily calorie goal, then adjust.

The easiest choice is to download a calorie counting app such as MyFitnessPal, Lose It!, Lifesum, or Fitbit.

They help determine your energy needs and let you log calories digitally. These apps calculate calorie goal based on your:

• Basal metabolic rate (BMR): Energy needs just to fuel basic functions. BMR varies based on your height, weight, gender, and age.
• Activity level: Energy needs are higher for active individuals.
• Weigh goal: Calories are subtracted for weight loss and added for weight gain.

The con of these apps is your energy needs are not 100% personalized, and you may need to self-adjust by increasing your calorie goal if you constantly feel hungry or decreasing your calorie goal if you’re not seeing results.

2. Set reminders to log.

The best time to log a meal is before you eat it. The next best time is as soon as possible.

Set a reminder on your phone to log meals, so you don’t forget what you ate. Food logging fatigue is a struggle.

If the reminders don’t work, take a photo of your food and try to log when it’s convenient.

3. Watch your portion size.

If you’re new to CICO, portioning food may feel difficult.

A food scale gives you food weights in grams, which will convert into accurate calorie counts.

Don’t want to invest in a food scale? Use measuring cups and spoons, just don’t rely on eyeballing.

4. Don’t just rely on CICO.

Just because CICO is focused on calories does not mean you have free rein to sacrifice diet quality.

According to Giancoli, “Choosing lower-calorie, nutrient-dense foods such as fruits and vegetables is true to the CICO ethos. Because they have fiber and bulk, whole fruits and veggies can help you feel full, making it easier to stick to your calorie goal.”

Other beneficial foods groups to round out your diet include whole grains, lean protein, and healthy fats.

Finally, be patient.

Getting to your goal weight takes time. If you’re impatient with the waiting game, focus on other areas that also affect your body weight.

Do a workout you love, try to relieve stress with meditation, or give yourself permission to sleep in.

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Are you confused as to whether you should practice yoga at home or at a yoga studio? Both have their advantages and disadvantages. Studio yoga classes are best for beginners and for yogis who enjoy a social environment but they require a lot of time and money. They are usually taught by experienced yoga teachers who know what they are doing and are able to expertly guide you through each yoga pose. Practicing yoga at home without a teacher is best for those who are short on funds and time, or desire maximum flexibility and variety.

The most important thing to consider when choosing a yoga class is whether it will meet your needs. Some people love going to a studio because they find the atmosphere inspiring and motivating. Others prefer to practice at home because they feel more relaxed and comfortable. If you’re looking for a new way to stay fit and healthy, then any type of class is a great option to reap the amazing benefits of yoga.

Benefits of home yoga practice

Starting a home yoga practice has many advantages over a class setting, including convenience, flexibility, cost, privacy, and freedom from judgment. It’s also a great way to build strength, balance, and coordination.

It’s free or low cost

It may seem like a no-brainer, but spending money on yoga classes is actually quite costly. The average price of a single class ranges between $10-$20 per session. That adds up quickly over the course of a month. However, if you’re looking to save money, you can always opt to practice yoga at home. Many websites offer free trial sessions, so you can test out their services before committing to a monthly membership. You can also find tons of free online classes on YouTube. It is also fine to practice using books, yoga DVDs, and other resources from your local library.

Practice on your own schedule

With in person sessions, you must show up at specific class times or risk being turned away from the class. One of the biggest benefits of practicing yoga at home is that you can get on your yoga mat whenever you want. You can easily carve out a few minutes before you leave for work for a short morning yoga session, or practice a few calming yoga poses right before bed.

Go at your own pace

If you want to take it fast or slow, have a short challenging flow or a long calming class of restorative poses, then you should definitely consider practicing yoga at home. There are no set times in a class, so you can do whatever feels best for you. This means that you don’t need to worry about being late or missing a pose. You can create a complete self-directed practice. For example, you could choose not to do any physical practices and focus on a breathing or meditation practice instead.

No insecurity or comparisons

By practicing yoga in your own space, you won’t feel embarrassed when you make mistakes because nobody else is watching. When you go to a class, you often feel self-conscious about what others think of your form or posture. But since there aren’t any other students around, you won’t be concerned about doing the wrong thing or not looking perfect in every single pose.

Class is as long or short as you want

The length of class depends on what you want from it. If you just want to stretch out and relax, then short classes are perfect. But if you want to build strength, flexibility, and muscle tone, then longer classes will give you a greater challenge. Online videos are great for people who want to get started but don’t have much time. They allow you to choose from different classes as short as five minutes and as long as an hour.

Variety

A studio usually only offers classes in a few different styles of yoga. If you prefer to practice at home, you can find online yoga classes of tons of different yoga styles to explore. From Hatha to Vinyasa Flow, Yin to Restorative Yoga, there’s something for everyone to follow along with.

No commute, more convenience

If you’re looking for a way to incorporate more exercise into your day without having to spend more time commuting and sitting in traffic, a home yoga practice is the perfect choice. Instead of driving to a gym or rushing to the studio during rush hour, you can simply hop on your mat and use the time you saved by not driving by spending more time on your mat or other self-care options to improve your everyday life.

You control the environment

When you practice at home, you have complete control over the temperature, lighting, and other factors that affect your experience. In a studio, these things aren’t under your control and you will need to accept the yoga instructor’s choices. A home practice removes this lack of control, which allows you to immerse yourself deeper into your practice.

Boosts grit, resolve, and determination

A consistent home practice gives you the opportunity to build up your resilience and determination. By practicing regularly, you’ll develop a routine and become more accustomed to working through challenges. It also helps you stay focused on your goals and avoid distractions and has been shown to contribute to a healthier lifestyle.

Downsides of a home yoga practice

If you want to start practicing yoga at home, it’s important to know what downsides there may be. These disadvantages include equipment purchases, less social interaction, and individual instruction. For example, you might not receive personal attention from a teacher, so you could miss out on valuable feedback and guidance. Also, if you’re new to yoga, you may not understand some poses well enough to do them correctly by yourself.

No personalized instruction

If you want to learn yoga but don’t know where to begin, it might be best to find a class near you. The instructor will be able to guide you through the basics and teach you poses specific to your needs. For example, instructors might ask questions about your current health status, provide feedback, or suggest modifications based on your body type or level of fitness. The instructors will also guide you through each pose and teach you proper alignment and breathing techniques.

One can fall into a routine

If you only practice at home, you will eventually develop some bad habits. As a beginner, you won’t possess enough flexibility, strength and body awareness to attain the correct alignment in the poses. Without the guidance of experienced teachers, you might end up holding poses too long or developing poor postural habits which could lead to injuries and pain. You will be more likely to avoid advanced yoga poses and instead stick to easy ones which will stifle your growth and advancement.

Less social interaction

Unlike a class setting, when you practice at home you are unlikely to meet any new people. This means you won’t get to make friends and interact with others as much as you would in a class setting. If making friends and sharing the same experiences as others is something you value, then you should consider taking a class at a local studio.

Technology tinkering can be a hassle

Unless you are an experienced yoga practitioner, you will need a source of instruction in your home. Relying on online yoga videos requires you to have a strong and consistent internet connection, as well as a device capable of streaming video content. If you are a technology novice, this might prove difficult and frustrating. The calming and stress relieving benefits of yoga will be negated if you spend half your time trying to figure out how to stream your online class.

Need to purchase props

Most studios provide yoga blocks and other yoga props you may need to participate fully in a class. When practicing at home, you will need to purchase these essential yoga equipment items or make do with substitutions. This will create an initial cost, plus you will need space to store these items.

Benefits of a studio yoga practice

A studio yoga class offers many advantages, including access to expert teachers who know exactly what they are doing, and a supportive community where you can ask questions and receive feedback from fellow students. A studio class also allows you to focus completely on your own personal practice without having to think about anything else.

Community

Yoga studios are a great place to meet people who share similar interests as you do. They offer many ways to connect with others who share your interest in health, wellness, spiritual practice and the yoga lifestyle. You will interact with like-minded people who can support you along your journey and give you advice on topics such as nutrition, meditation, and fitness. Some even offer off-site activities like volunteer days and retreats to make it easier to develop friendships.

Alignment help

Proper alignment of your body is important for many reasons, including reducing injury risk and improving performance. An experienced teacher knows how to adjust your posture so that you achieve proper alignment and can modify your practice accordingly. Yoga instructors are trained to spot common mistakes that beginners tend to make during their first few classes.At home, you will not benefit from this level of expertise.

Supportive and calming atmosphere

Many studios are designed and decorated as a calming environment to unwind, relax, and recharge. You may find yourself more focused and less worried while practicing in a studio than at home. After a stressful day at work, you may appreciate a space dedicated to attaining peace and quiet before heading home.

Lower risk of injury

The risk of injury is higher if you practice without any form of supervision. In a studio setting, there is always someone around to guide you through poses safely and correctly. At home, however, you must rely on yourself to ensure you are following safe practices.

Motivation

Instructors can provide inspiration and encouragement to keep you motivated throughout your practice. Receiving feedback and making progress towards goals is much easier when you are surrounded by positive energy and motivation. Instructors are often available to answer questions and provide individualized guidance to help you advance in your practice.

It’s great to get out of the house

If you’re looking for a way to stay active without going too far from home, studio classes are a perfect option. Attending a class is a great way to get out of the house and enjoy some time away from family obligations, especially after a long week at work. It’s also a good opportunity to socialize with other people who have the same goal in mind. Many studios offer special events, workshops, and retreats that allow you to be out of the house for a longer time while learning more about yoga and expanding your knowledge.

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