Calorie Deficit Diet: Know all about this weight loss diet

The calorie deficit diet is one of the most well-known diet plans that help people lose weight, and for the right reasons. Here’s everything you need to know about a calorie deficit.

With so many diets out there, it’s hard to keep up with which one is best for you. A calorie deficit diet is one of the most effective diets that has proven to be a proven method for healthy weight loss. This is because your weight is directly proportional to the number of calories you eat and drink. Let’s explore this correlation and let’s all understand the calorie deficit diet and whether it is safe to follow for someone trying to lose weight.

What is a calorie deficit diet?

If you are trying to lose weight, you may have heard about following a calorie deficit diet to lose weight. A study published in the American Journal of Psychology, Endocrinology and Metabolism found that obesity risk depends on a person’s total caloric intake. A calorie deficit is when you eat fewer calories than your body uses in a day, nutritionist Sushma PS tells Health Shots. “It’s an important part of weight management because it encourages your body to burn fat for energy.”

A calorie deficit diet is advertised as an effective way to lose weight in a healthy and sustainable way.

A calorie deficit diet is one of the best weight loss diets. Photo: Adobe Stock

How to calculate a calorie deficit?

A calorie deficit diet is a nutritional approach that focuses on consuming fewer calories than your body expands, with weight loss as the primary goal. Although it’s easy to understand, calculating a calorie deficit can be difficult for some people. We understand that ratios can be confusing, so we’re sharing a simple way to calculate your calorie deficit.

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“Calorie deficits are calculated by taking your total daily energy expenditure (TDEE) and subtracting a certain number of calories from that to create a calorie deficit. A general rule of thumb is to aim for a deficit of 500 to 1,000 calories per day, which results in a weight loss of around 1 to 2 kilograms,” explains the expert. For example, if your TDEE is 2,000 calories and you’re aiming for a 500 calorie deficit, your daily intake goal is 1,500 calories.

What foods should you eat on a calorie deficit diet?

Since you need to consume fewer calories than your body burns, you need to include more low-calorie foods in your diet. Nutritionist Sushma says that one should include whole, unprocessed foods that also nourish the body and mind. Here are some foods you can add to your calorie deficit diet:

1. Fruits and vegetables: They are rich in vitamins, minerals and fiber and are low in calories and high in nutrients.
2. Whole grains: Brown rice, quinoa and oats provide sustained energy and are a good source of complex carbohydrates.
3. Legumes: Lentils, chickpeas and beans provide protein and fiber, which increases the feeling of satiety.
4. Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds provide healthy fats and additional nutrients.
5. Low-fat proteins: Include sources like tofu, tempeh, and low-fat dairy to get protein without the extra calories.

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What foods should be avoided with a calorie deficit?

When following a low-calorie diet, it’s important to focus on nutrient-dense foods that provide essential vitamins and minerals without adding to your calorie intake. Here are some foods you should avoid:

1. Processed foods: Contains plenty of unhealthy fats, sugars and empty calories.
2. Sugary drinks: Soft drinks, fruit juices and sugary drinks add unnecessary calories.
3. Fried foods: Avoid fried foods because they are high in calories and can hinder weight loss.
4. Refined carbohydrates: Limit white bread, white rice and other refined grains and choose whole grains.
5. Full-fat dairy products: While dairy products can be part of a balanced diet, choose lower-fat versions to reduce calorie intake.
6. Calorie-rich spices: Try to avoid things like mayonnaise, sauces and creamy sauces as they are high in calories.

low calorie diet
Avoid junk food and processed foods when following a calorie deficit. Photo: Shutterstock

1500 calorie deficit diet plan

A low-calorie diet can vary from person to person, and you should talk to a nutritionist about personal guidelines to keep your calorie intake under control. Here is an example of a 1,500 calorie plan from nutritionist Sushma that you can try:

1. Breakfast (300 calories): Oatmeal with fruit and a handful of nuts.
2. Lunch (400 calories): Quinoa salad with mixed vegetables and a low-fat protein source (tofu or grilled chicken).
3. Snack (150 calories): Greek yogurt with berries.
4. Dinner (450 calories): Fried or grilled fish with steamed vegetables and brown rice.
5. Snack (200 calories): A small portion of nuts and seeds.

It’s important to note that you pay attention to your body’s hunger and fullness cues to avoid starving or overeating. The most important thing is to create a balance by following a calorie deficit. It is also important to stay hydrated and exercise regularly.

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