The calorie deficit diet plan is a simple weight loss method. It’s all about consuming fewer calories than your body uses.
Think of it like this: if you eat less than your body needs, you’ll lose those extra pounds. You can create a calorie deficit by eating less or moving more, or even better, by doing both.
Sometimes, gaining weight is because you eat too much and don’t move enough. The calorie deficit diet helps with this by focusing on eating less and moving more. But what does “eating less” really mean?
A study published in the IIJBNPA analyzed various caloric restriction methods and confirmed their efficacy in reducing obesity-related health risks.
In this blog, we will discuss the principles of creating a calorie deficit. What happens to your body in a calorie deficit? As well as we give you a 7-day calorie diet plan.
What Is A Calorie Deficit Diet?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored fat for energy, leading to weight loss over time.
The Science Behind It
1. Calories In vs. Calories Out: Weight management is based on the principle of energy balance—the relationship between calories consumed (food and drink) and calories expended (through metabolism and activity).
- If you consume more calories than you burn, your body stores the excess as fat. Conversely, a calorie deficit forces your body to burn stored fat for energy, leading to weight loss.
- A study published in the New England Journal of Medicine confirms that sustained caloric restriction is a key driver of fat loss, regardless of macronutrient composition.
2. How a Calorie Deficit Leads to Fat Loss: When in a calorie deficit, your body primarily uses glycogen (stored carbohydrates) for energy.
- Once glycogen stores are depleted, your body shifts to burning fat stores for energy. This process is known as lipolysis.
- However, extreme deficits can also break down muscle tissue, which is why moderate calorie restriction combined with protein intake and resistance training is recommended.
- A study in The National Library of Medicine found that a 500-750 calorie deficit per day led to significant fat loss while preserving muscle mass when combined with resistance training.
How Much Calorie Deficit Is Safe?
- Research recommends a 500-750 calorie deficit per day, resulting in a safe and sustainable rate of 0.5 to 1 kg (1-2 lbs) of fat loss per week.
Risks of Extreme Calorie Restriction
- Cutting calories too drastically (below 1,200 kcal/day for women or 1,500 kcal/day for men) can slow metabolism, lead to muscle loss, and cause nutrient deficiencies.
- Extreme deficits may also trigger hormonal imbalances that make weight loss harder in the long run.
- A study by the National Institutes of Health found that very low-calorie diets (VLCDs) can reduce leptin and thyroid hormone levels, leading to increased hunger and a slowed metabolism.
By following a moderate, sustainable calorie deficit, you can lose weight effectively while maintaining overall health and metabolic balance.
How To Calculate Your Calorie Deficit?
To create a calorie deficit, you first need to determine how many calories your body requires daily. So, this is done by calculating your Basal Metabolic Rate (BMR) and adjusting it for your activity level.
1. Calculating Basal Metabolic Rate (BMR)
Your BMR represents the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. The most widely used formula to calculate BMR is the Mifflin-St Jeor Equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
The National Institutes of Health confirms that the Mifflin-St Jeor Equation provides the most accurate BMR estimates compared to other formulas. You can also try using BMR calculator of Fitelo!
2. Adjusting for Activity Level
Since BMR only accounts for resting calorie burn, you must adjust it based on your daily activity level. This is done using the Total Daily Energy Expenditure (TDEE) multiplier:
| Activity Level | Multiplier | Description |
| Sedentary (little to no exercise) | BMR × 1.2 | Office worker with minimal movement |
| Lightly active (1-3 days/week exercise) | BMR × 1.375 | Homemaker or casual exerciser |
| Moderately active (3-5 days/week exercise) | BMR × 1.55 | Regular gym-goer |
| Very active (6-7 days/week intense exercise) | BMR × 1.725 | Athlete or highly active individual |
Example: If a woman has a BMR of 1,400 kcal and is moderately active (multiplier 1.55), her TDEE = 1,400 × 1.55 = 2,170 kcal (her maintenance calories).
3. Finding Your Daily Calorie Target
Once you have your TDEE, subtract calories to create a deficit:
- Mild Deficit (-250 kcal/day) for slow weight loss of approx. 0.25 kg/week
- Moderate Deficit (-500 kcal/day) for healthy weight loss of approx. 0.5 kg/week
- Large Deficit (-750 kcal/day) for faster weight loss of approx. 0.75 kg/week
Warning: According to NEJM, do not reduce calories below 1,200 kcal/day for women or 1,500 kcal/day for men, as this can harm metabolism and lead to nutrient deficiencies.
The Journal of Obesity & Metabolic Syndrome confirms that a 500-750 kcal/day deficit is optimal for sustainable weight loss without significant muscle loss.
Connect with our experts today to find out your daily calorie needs and a personalized diet plan according to your calorie deficit that meets your nutritional and weight loss goals!
Principles Of Creating A Calorie Deficit Diet
When you are trying to lose weight in a healthy way by eating fewer calories, remember these important points:
1. Know About the calorie deficit diet plan: Calories are like the energy in the food we eat. Our body uses this energy for everything it does. To lose weight, we need to eat a bit less energy than our body uses.
NCBI states that consuming fewer calories than your body needs creates a calorie deficit, which leads to weight loss.
2. Find Out Your Needs: Your body needs a certain amount of energy even when you’re not doing much. This depends on things like your age, whether you’re a boy or girl, how much you weigh, and how active you are.
3. Set A Goal You Can Reach: Decide on a goal for losing weight, like a little bit each week. A good aim is to eat a bit less every day, adding up to around 500-1000 calories per day.
4. Eat Good Foods: Choose foods that have lots of good stuff like vitamins and fiber. Additionally, go for things like lean meats, fruits, veggies, and whole grains.
5. Avoid Some Foods: Stay away from foods and drinks with lots of added sugars and unhealthy fats. They have too many calories and not enough good stuff.
6. Eat A Mix of Foods: Make sure you get some of everything – protein, fats, and carbohydrates. Protein is important to keep your muscles strong, especially when losing weight.
7. Move Your Body: Exercise helps burn more calories, which is good for losing weight. Doing both – eating right and moving around – is the best way to stay healthy.
8. Keep an Eye On Things: Pay attention to what you eat and how much you move. If things need to change, make small adjustments as you go along.
Remember, making a strict calorie deficit diet plan is about finding a balance that works for you. It’s not just about eating less but making smart choices to help you feel good and stay healthy.
7-Day Sample Calorie Deficit Diet Plan
Following a great fat loss diet plan is a great way to get started with a calorie deficit diet. It will give you more idea of what to add and what to exclude from your diet.
| Day 1 |
| Meal 1 | Poha With Veggies And Peanuts |
| Meal 2 | A Small Bowl Of Fruits |
| Meal 3 | Roti With Dal, Vegetable Curry, Salad |
| Meal 4 | Sprout Salad |
| Meal 5 | Green Tea With Nuts |
| Meal 6 | Grilled Chicken/Paneer With Quinoa/Rice |
| Meal 7 | Elaichi Water |
| Day 2 |
| Meal 1 | Upma With Vegetables |
| Meal 2 | Handful Of Nuts |
| Meal 3 | Brown Rice With Fish Curry, Cucumber Salad |
| Meal 4 | Carrot Sticks With Hummus |
| Meal 5 | Herbal Tea With Almonds |
| Meal 6 | Lentil Soup With Whole Wheat Bread |
| Meal 7 | Fennel Water |
| Day 3 |
| Meal 1 | Vegetable Oats Porridge |
| Meal 2 | Yogurt With Berries |
| Meal 3 | Chapati With Chickpea Curry, Mixed Salad |
| Meal 4 | Baked Sweet Potato Fries |
| Meal 5 | Coconut Water |
| Meal 6 | Stir-Fried Tofu With Broccoli And Rice |
| Meal 7 | Jeera Water |
| Day 4 |
| Meal 1 | Moong Dal Chilla With Mint Chutney |
| Meal 2 | Banana Smoothie |
| Meal 3 | Quinoa Salad With Tofu, Cucumber Slices |
| Meal 4 | Roasted Chickpeas |
| Meal 5 | Green Smoothie |
| Meal 6 | Vegetable Stir-Fry With Noodles |
| Meal 7 | Elaichi Water |
| Day 5 |
| Meal 1 | Vegetable Dalia |
| Meal 2 | Sprouts Salad |
| Meal 3 | Roti With Spinach Dal, Cucumber Raita |
| Meal 4 | Bell Pepper Strips With Hummus |
| Meal 5 | Masala Chai With Nuts |
| Meal 6 | Baked Fish With Stir-Fried Vegetables |
| Meal 7 | Fennel Water |
| Day 6 |
| Meal 1 | Ragi Dosa With Coconut Chutney |
| Meal 2 | Apple Slices With Peanut Butter |
| Meal 3 | Barley Khichdi With Mixed Vegetable Curry |
| Meal 4 | Celery Sticks With Almond Butter |
| Meal 5 | Iced Lemon Water With Nuts |
| Meal 6 | Grilled Tofu With Quinoa Salad |
| Meal 7 | Jeera Water |
| Day 7 |
| Meal 1 | Vermicelli Upma |
| Meal 2 | Mixed Fruit Salad |
| Meal 3 | Whole Wheat Pasta With Marinara Sauce |
| Meal 4 | Vegetable Sticks With Yogurt Dip |
| Meal 5 | Turmeric Milk With Nuts |
| Meal 6 | Chickpea Curry With Brown Rice |
| Meal 7 | Elaichi Water |
Connect with our experts today to find out your daily calorie needs and a personalized diet plan according to your calorie deficit that meets your nutritional and weight loss goals!
Foods You Should Eat On A Calorie Deficit Diet Plan
How to start a calorie deficit diet for beginners? What to eat in a calorie deficit diet? So, when you want to eat fewer calories than your body uses, it’s good to focus on foods that don’t have a lot of calories. Here are some foods to eat when you’re trying to do that:
1. Fruits and Vegetables: Think colorful stuff like apples, carrots, broccoli, spinach, kale, and other leafy greens. They’re full of vitamins and fiber but don’t add many calories.
2. Whole Grains: Brown rice, quinoa, and oats are like the superheroes of grains. They keep you energized and are packed with healthy carbs.
3. Legumes: Lentils, chickpeas, and beans are like little powerhouses with protein and fiber, making you feel satisfied without loading up on calories.
4. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds give you healthy fats that are tiny but mighty. Healthy fats keep you satisfied, and these little guys bring a ton of nutritional benefits.
5. Lean Proteins: In this calorie deficit diet plan tofu, tempeh, and low-fat dairy are your buddies for protein without packing in too many calories. Protein helps you maintain muscle and stay full, and these options do that without adding loads of calories.
6. Berries: Snack on strawberries, blueberries, and raspberries. Berries for weight loss add sweetness without a calorie overload, plus they bring a bunch of antioxidants.
Including these foods in your calorie deficit diet plan helps you get the nutrients your body needs while managing your calorie intake for effective weight management.
Foods To Avoid In A Calorie Deficit Diet Plan
What to avoid in a calorie deficit diet? So, when you’re trying to eat fewer calories, it’s smart to choose foods that give you lots of good stuff, like vitamins and minerals, without adding too many calories. Here are some foods you should stay away from:
1. Processed Foods: These are things like chips, cookies, and ready-made meals. They often have a lot of unhealthy fats and sugars. They’re like empty calories – you eat them, but they don’t give your body the good stuff it needs. Instead, try eating healthy Indian snacks to lose weight.
2. Sugary Drinks: This includes sodas, fruit juices, and sweetened drinks. They taste good, but they’re packed with extra calories that your body doesn’t really need.
3. Fried Foods: Think of things like fried chicken or fries. Fried foods should be avoided from a calorie deficit diet plan because they soak up a lot of oil, which means more calories without much nutritional value.
4. Refined Carbs: This includes things like white bread and white rice. They’re tasty, but they can add up to too many calories without giving you the nutrients your body needs. Instead, opt for complex carbs or high-quality carbohydrates to boost energy.
5. High-Calorie Condiments: Things like mayo, creamy sauces, and dressings can quickly add up in calories, turning a healthy salad into a high-calorie meal.
Remember, in a calorie deficit diet, it’s not just about avoiding these high calorie deficit foods but also about being mindful of portions, choosing foods with more nutrients, and maintaining a balanced diet for overall health.
The Benefits Of Calorie Deficit Diet For Our Body
A diet plan that reduces calories has grown in popularity as a means of losing weight. However, what impact does it have on our bodies? Let’s investigate.
1. Helps With Weight Loss: Intake of fewer calories regularly will help you reduce some weight but if the energy balance is disturbed it will lead to weight gain. So, it is better to consult a dietitian or nutritionist before taking any step.
2. Boost Energy And Help Stay Healthy: The best and the most effective way to lose weight is to maintain a calorie deficit diet plan. It will not only help you lose weight but also keep you energetic all day long.
3. Normalize Body Fat: For healthy weight loss, you should give preference to proper nutrition with a normal calorie deficit, in which weight will go away gradually. A calorie deficit diet not only normalizes body fat but also makes you stronger.
4. Improve Blood Sugar Levels: By following a low-calorie diet plan, you can reduce sugar and carbohydrate intake, which will help you maintain healthy blood sugar levels.
Connect with our experts today to find out your daily calorie needs and a personalized diet plan according to your calorie deficit that meets your nutritional and weight loss goals!
Side Effects Of The Calorie Deficit Diet
Cutting too many calories can harm your health, as your body needs a minimum amount to function properly. Risks include:
- Nutrient Deficiency & Fatigue – A severe calorie deficit can lead to nutrient deficiencies, affecting bone health and causing constant tiredness.
- Brain Fog & Poor Focus – Insufficient calories can deprive the brain of energy, leading to difficulty concentrating, memory issues, and sluggish thinking.
- Slowed Metabolism & Weight Loss Plateaus – Extreme calorie restriction can slow metabolism, making weight loss harder even when eating less.
- Digestive Issues & Constipation – Low-calorie diets often lack fiber, causing digestive discomfort and difficulty passing stool.
- Gallstones & Abdominal Pain – Drastic calorie reduction increases the risk of stones in gallbladder, leading to upper abdominal pain, nausea, or vomiting.
- Weakened Immunity & Frequent Illness – A lack of essential nutrients weakens the immune system, making you more prone to infections and frequent colds.
- Irritability & Mood Swings – Changes in hormone levels due to low-calorie intake can lead to anxiety, irritability, and emotional fluctuations.
- Sleep Disruptions & Fatigue – Not eating enough may disturb sleep patterns, leading to difficulty falling asleep and persistent tiredness.
Before drastically cutting calories, consult a doctor or nutritionist, especially if you have health conditions like diabetes. They can help make a safe and effective plan for you.
Tips To Follow A Calorie Deficit Diet Effectively
How to have calorie deficit diet with the best results? For healthy and effective weight loss on a calorie deficit diet, the following tips are recommended:
- Eat Less, Move More: Consume fewer calories by eating smaller portions and increasing your physical activity. It’s like your body budget – spend more (burn calories) than you take in.
- Choose Nutrient-Rich Foods: Go for foods packed with good stuff like fruits, veggies, lean proteins, and whole grains. They give your body what it needs without loading up on extra calories.
- Watch Portion Sizes: Be mindful of how much you eat. Eating smaller portions helps you enjoy your favorite foods without overdoing it.
- Stay Hydrated: Drink water regularly to stay hydrated and fend off unnecessary snacking. Sometimes, our bodies confuse thirst with hunger.
- Limit Sugary and Processed Foods: Cut down on sugary drinks, snacks, and processed foods from the calorie deficit diet plan. They often bring in lots of calories without much nutritional value.
- Embrace Protein: Foods with protein, like chicken, beans, and yogurt, help you stay full and preserve muscle. It’s like the secret weapon against hunger.
- Keep a Food Journal: Write down what you eat. It helps you see patterns, stay accountable, and make better choices.
- Be Patient: Results take time. Don’t feel discouraged if you don’t see immediate changes. Stay consistent, and think about the long-term benefits.
- Listen to Your Body: Pay attention to when you’re hungry and when you’re full. Avoid eating just because you’re bored or stressed.
- Track Your Progress: Keep an eye on how you’re doing. If needed, adjust your plan. Small changes can lead to big results over time.
- Seek Professional Advice: If you’re unsure, talk to a healthcare professional or a dietitian. They can give you personalized guidance based on your health needs.
Remember, it’s not about quick fixes but creating a sustainable, healthy lifestyle. Keep it simple, stay on track, and focus on your overall well-being.
Conclusion
In short, the calorie deficit diet is a simple way to lose weight by eating less. It means choosing foods wisely and moving more.
Understanding the basics is about knowing that calories are the energy in our food, and we should eat a mix of good things. Eat foods with lots of nutrients, control how much you eat, and keep a balanced diet.
Here are the key takeaways:
- Calorie Deficit for Weight Loss: A calorie deficit occurs when you consume fewer calories than your body burns, leading to weight loss by forcing the body to use stored fat for energy.
- Science Behind Calorie Deficit: Maintaining a calorie deficit is essential for fat loss. Moderate calorie restriction combined with protein intake and exercise helps in sustainable weight loss without muscle loss.
- Safe Calorie Deficit Range: Research suggests a deficit of 500-750 kcal/day for healthy weight loss. Extreme restriction can also slow metabolism and lead to health issues like nutrient deficiencies and muscle loss.
- Calculating Your Calorie Deficit: Determine your Basal Metabolic Rate (BMR), adjust for activity level using Total Daily Energy Expenditure (TDEE), and subtract calories based on your weight loss goals.
- 7-Day Calorie Deficit Diet Plan: A well-balanced meal plan featuring whole grains, lean proteins, healthy fats, and fiber-rich foods ensures sustained energy and steady weight loss.
- Foods to Eat & Avoid: Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed foods, sugary drinks, fried items, and refined carbs to maintain a healthy deficit.
- Potential Side Effects: Extreme calorie restriction can cause fatigue, brain fog, slowed metabolism, digestive issues, weakened immunity, mood swings, and also disrupted sleep.
- Sustainable Weight Loss Tips: Eat nutrient-rich foods, stay hydrated, control portions, track progress, exercise regularly, and seek professional advice to maintain a long-term, healthy lifestyle.
Connect with our Fitelo experts to get a personalized diet plan with low calories but high nutrition that meets your weight loss and fitness goals!
Mehak’s Fat Loss Journey
Witness Mehak’s transformation from obese to fit in just 6 months, proving that losing weight is achievable with determination and the support of Fitelo’s expert dietitians.
Is Calorie Counting The Best Way To Lose Weight – Fitelo
In this video, dietician Mac Singh explores the effectiveness of calorie counting as a weight loss strategy. He explains its pros, cons, and alternative approaches that can lead to sustainable and successful weight management. To know more about this weight loss tip, watch the full video below:
Frequently Asked Questions
How Do I Create A Calorie Deficit Diet Plan?
Calculate your daily calorie needs (TDEE) and reduce intake by 500-750 kcal per day. Also, focus on whole foods, lean proteins, fiber, and healthy fats while avoiding processed foods.
How Should I Eat In A Calorie Deficit?
Eat nutrient-dense, high-protein, and fiber-rich meals to stay full longer. Additionally, control portion sizes, stay hydrated, and avoid sugary drinks and junk food.
How Do I Figure Out My Calorie Deficit?
Use the Mifflin-St Jeor Equation to calculate BMR, multiply by activity level to get TDEE, and subtract 500-750 kcal for a healthy deficit. This blog covers the whole process of calculating calorie deficit.
How To Lose 5kg In 7 Days Diet?
Follow a strict low-calorie, high-protein diet with lots of water, veggies, and lean meats. Combine with daily exercise, including cardio and strength training.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Kulcha, a mildly leavened flatbread variety, is an invention of…