CICO (Calories In, Calories Out) is fundamentally based on the principle that weight loss occurs when you burn more calories than you consume. While this basic principle is scientifically sound, implementing it effectively can be challenging.

The diet works by creating a caloric deficit through monitoring both food intake (calories in) and energy expenditure (calories out). No foods are restricted - the focus is purely on caloric balance.

Key factors affecting CICO:

Calories In:

• Appetite and hunger levels
• Food absorption rates
• Hormones and metabolism
• Sleep and stress levels
• Individual differences in digestion

Calories Out:

• Basal metabolic rate
• Non-exercise activity (NEAT)
• Intentional exercise
• Body composition
• Age and biological factors

Common challenges:

• Humans typically underestimate calorie intake by 30-40%
• People overestimate calories burned by up to 50%
• Food labels can be off by up to 20%
• Fitness trackers can be inaccurate by up to 90%

Tips for successful implementation:

1. Track food intake accurately using a food scale
2. Focus on nutrient-dense whole foods
3. Include regular strength training
4. Make small, sustainable changes
5. Monitor portions carefully
6. Incorporate more vegetables and lean protein

While CICO works in principle, success depends on accurate tracking and sustainable lifestyle changes rather than just counting calories.

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