Low-Calorie Diet: Know everything about this diet for weight loss

With so many diets out there, it’s hard to remember which one works best for you. A calorie deficit diet is one of the most effective diets that is a tried and tested way to healthy weight loss. This is because your weight is directly related to the amount of calories you eat and drink. Let’s explore this connection and learn all about 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’re trying to lose weight, you may have heard of following a low-calorie diet to lose weight. A study published in the American Journal of Psychology, Endocrinology, and Metabolism found that the risk of obesity depends on a person’s total calorie intake. A calorie deficit is when you eat fewer calories than your body uses in a day, says dietitian Sushma PS to 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 recognized as an effective way to lose weight in a healthy and sustainable way.

How to calculate calorie deficit?

A calorie deficit diet is a way of eating that consumes fewer calories than your body expends, with the main goal of weight loss. While this is easy to understand, some people find it difficult to calculate the calorie deficit. We know ratios can be confusing, so we’re sharing a simple way to calculate your calorie deficit.

“A calorie deficit is calculated by taking your total daily energy expenditure (TDEE) and subtracting a specific number of calories from it to create a calorie deficit. A general rule of thumb is to aim for a deficit of between 500 and 1,000 calories per day. , which results in a weight loss of approximately 1 to 2 pounds per week,” explains the expert. For example, if your TDEE is 2,000 calories and you’re aiming for a 500-calorie deficit, your goal daily intake 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 nourish the body as well as the mind. Here are some foods to add to a calorie deficit diet:

1. Fruits and vegetables: Rich in vitamins, minerals and fiber, they 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. Seed: Lentils, chickpeas and beans provide protein and fiber, promoting feelings of fullness.
4. Nuts and seeds: Almonds, walnuts, chia seeds, and flax seeds provide healthy fats and additional nutrients.
5. Low Proteins: Include sources like tofu, tempeh, and low-fat dairy for protein without the extra calories.

What foods should be avoided on a low-calorie diet?

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

1. Processed Foods: High in unhealthy fats, sugar and empty calories.
2. Sugary drinks: Sodas, fruit juices, and sweetened beverages contribute unnecessary calories.
3. Fried foods: Avoid deep-fried foods, as they are high in calories and can hinder weight loss efforts.
4. Refined Carbohydrates: Limit white bread, white rice and other refined grains, choosing whole grains instead.
5. Full-Fat Dairy: While dairy can be part of a balanced diet, choose low-fat versions to reduce calorie intake.
6. High Calorie Spices: Try to avoid things like mayonnaise, sauces, and creamy dressings because they are high in calories.

1500 calorie deficit diet plan

A low-calorie diet can vary from person to person, and you should talk to a nutritionist for some personalized tips to keep your calorie intake in check. Here’s a sample 1500-calorie plan by dietitian Sushma that you can try:

1. Breakfast (300 calories): Butter with fruit and a handful of nuts.
2. Lunch (400 calories): Quinoa salad with mixed greens and a lean protein source (tofu or grilled chicken).
3. Bread (150 calories): Greek yogurt with berries.
4. Dinner (450 calories): Baked or grilled fish with steamed vegetables and a side of brown rice.
5. Bread (200 calories): A small portion of mixed nuts and seeds.

It is important to remember that you pay attention to your body’s hunger and fullness signals to prevent yourself from starving or overeating. The key is to create balance while following a calorie deficit diet. It is also important to stay hydrated and include regular physical activity.