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The CICO (calories in, calories out) approach to weight management is popular because it seems simple: Consume fewer calories than you burn: lose weight. Take in more calories than you need: gain weight. Meet your body’s calorie needs: maintain weight.
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This simple approach is effective for many, but there are several CICO myths that can oversimplify things.
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In this article, we’ll debunk some of the most common misconceptions surrounding CICO
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Can you out-exercise your diet?
</p>
<p style="margin:0;padding-top:10px;font-style:italic">
“A sweaty exercise session feels tough, so you might think it can counter the damage from an unhealthy diet. But this simply isn’t true. Research shows that exercise alone doesn’t promote significant weight loss. Plus, a diet full of saturated fat, sodium, and excessive sugar can undermine your health. Exercise is a health-promoting activity, and there are plenty of reasons to participate in it regularly–including help with weight maintenance–but it can’t outdo an unhealthy eating pattern.”
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<p style="margin:0;font-weight:bold">
Samantha Cassetty
</p>
<p style="margin:0">
Registered Dietitian
</p>
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LOG A FOOD
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<p style="margin:0">
Test your nutrition IQ!
</p>
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<div style="padding-top:14px;color:#000;direction:ltr;font-family:Inter,Arial,Sans-serif;font-size:16px;font-weight:400;letter-spacing:0;line-height:normal;text-align:left;mso-line-height-alt:NaNpx">
<p style="margin:0">
Think you know everything there is to know about calories now? How about protein and fiber? Take our quiz!
</p>
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Take quiz >
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<p style="margin:0">
6 budget and calorie-friendly budget options
</p>
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<p style="margin:0">
Breakfast is a great meal to save money because lots of breakfast ingredients can be bought frozen or in bulk!
</p>
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Get recipes >
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<p style="margin:0">
CICO diet for beginners: What you need to know
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<p style="margin:0">
Consider this your ultimate guide to understanding calories!
</p>
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What to know about the value of food logging, backed by science
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Here are some of the benefits you can expect from food logging.
</p>
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<p style="margin:0">
Turkey Pepperoni Zucchini Pizzas
</p>
</div>
<div style="padding-top:12px;color:#000;direction:ltr;font-family:Inter,Arial,Sans-serif;font-size:16px;font-weight:400;letter-spacing:0;line-height:1.65;text-align:left;mso-line-height-alt:NaNpx">
<ul>
<li>
4 medium zucchini
</li>
<li>
2 tablespoons olive oil
</li>
<li>
½ teaspoon Italian seasoning
</li>
<li>
½ cup (118g) marinara sauce
</li>
<li>
1 cup (113g) shredded part-skim mozzarella cheese
</li>
<li>
16 slices turkey pepperoni, halved
</li>
</ul>
</div>
<div style="padding-top:12px;color:#000;direction:ltr;font-family:Inter,Arial,Sans-serif;font-size:12px;font-weight:400;letter-spacing:0.1em;line-height:1.65;text-align:left;mso-line-height-alt:NaNpx">
<p style="margin:0">
NUTRITION PER 2 ZUCCHINI HALVES
</p>
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Turkey pepperoni is lower in fat and calories compared to regular pepperoni. On average, turkey pepperoni contains about 70% less fat and 30% fewer calories per serving, making it a leaner alternative while still providing a good source of protein. However, both types can be high in sodium, so it's best to enjoy them in moderation.
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