What is a Calorie-Deficit Diet and How to Follow It?

 

The rising obesity rate across the world is a matter of concern. At a time when the availability of calorie-rich fast foods is just a click away and the body movement of people is almost nil, one may understand the reason behind it.

According to the World Health Organization more than 115 million people suffer from obesity, with the prevalence of this condition having increased rapidly during the past 30 years.

Well, while people's lifestyles can't be controlled, modern solutions for modern problems come to the rescue. That's how the concept of a calorie deficit diet came into existence. Have you got a bulging belly you want to get rid of? Unable to melt that armored arm fat? Does the fat around the thighs and hips make you feel less confident? Well, then if you really want to lose some extra pounds, this blog is for you. From what a calorie deficit is to how to calculate and maintain one, you have hit a jackpot by visiting this blog!

What Does Calorie Deficit Mean?

It simply means that there should be fewer calories in your diet than you are burning. The calorie deficit diet has also gained rather significant popularity of late, and deservingly so. In essence, when you burn more than you consume, you will start automatically finding yourself in better shape, toned, and feeling confident.

An average man needs 2,500kcal/day and an average woman needs 2,000kcal/day. Although there is no specific calorie deficit value, a constant 500 calories deficit per day will definitely help you lose weight. For example if you consume 2000 calories a day, going on a calorie deficit diet would mean having 1500 calories a day.

What Is Calorie Deficit Diet?

A calorie deficit diet basically translates to intake of low-calorie foods that are rich in fiber and other nutritional elements. Foods with such properties ensure that a person stays full for a longer time and remains within maintenance calories.

The calorie deficit diet brings the everyday intake of food below the level that sustains the status-quo weight. Coupling this with regular exercise may ensure gradual attainment of sustainable weight loss.

How a Calorie-Deficit Diet Works

It is essential to understand how a calorie deficit diet will aid weight loss. Basically, weight loss boils down to one simple rule: consuming fewer calories than what your body burns. This calorie deficit discrepancy forces your body to get fuel from stored energy reserves—fat.

• The Basics of Calorie Intake and Expenditure: The body is constantly burning calories to maintain functions of the body such as breathing and digestion, among other various activities. For the body to shed some pounds, it is important that a fewer intake of calories should be ingested as compared to the total calories expended.
• Role of Maintenance Calories: Maintenance calories are the calories that are ingested to maintain one's current weight. A calorie deficit means ingesting fewer numbers of calories than those.
• How a calorie deficit leads to weight loss: If you consume fewer calories than your body burns, then your body will begin breaking down some of the stored fat to bridge that energy gap and you will lose weight in the process. It will result in gradual weight loss.

How to Calculate Calorie Deficit?

Basically, calculating your calorie deficit has two steps:

• Calculate the maintenance calories, which is how many calories your body needs to maintain your current weight. There are many free calculators online. Most of them require your age, your gender, height, weight, and activity level. You can use an online calorie calculator for that.
• Calculate the calorie deficit required for weight loss: This is basically based on the view that a deficit of 500 calories per day allows for sustainable weight loss. Multiply this by 7 to determine the weekly calorie deficit required.

Manual means of calculation

• Quick Estimate

Multiplication of current weight by 15 gives a rough estimate of daily calorie needs for a moderately active person. Fewer calories than this will yield a deficit.

• Basal metabolic rate (BMR)

Male formula: 66 + (6.3 x lbs weight) + (12.9 x inches height) - (6.8 x age years)

Female formula: 655 + (4.3 x lbs weight) + (4.7 x inches height) - (4.7 x years age)

TDEE (Total Daily Energy Expenditure):

Now, multiply your BMR by an activity factor:

Sedentary: BMR x 1.2

Lightly active: BMR x 1.375

Moderately active: BMR x 1.55

Very active: BMR x 1.725

Extra active: BMR x 1.9

Finally, your calorie deficit is the difference between your TDEE and the desired calorie intake.

Automatic means of Calculation

Online calorie calculators can simplify the process of determining your maintenance calories and calculating your calorie deficit. They often incorporate various factors like age, gender, height, weight, and activity level to provide a more accurate estimate.

Calorie Deficit Diet For Different Lifestyles

A calorie deficit diet can be modified according to various lifestyles and dietary preferences. Both vegan and non-vegetarian diets can be designed in support of a calorie deficit. Whole foods, with portion control and nutrient-dense food choices, are the way to go.

Vegan Options

• Protein Sources: Lentils, chickpeas, tofu, tempeh, edamame, quinoa, seitan, Scitron organic plant protein powder.

For more detailed insights you can check out - Top Veg Protein Sources!

• Healthy Fats: Avocados, nuts, seeds, flaxseed oil
• Complex Carbohydrates: Brown rice, whole-wheat bread, oats, sweet potatoes
• Fruits and Vegetables: In abundance, and varied

Non-Vegetarian Options

• Sources of protein: Lean poultry, fish, eggs, low-fat dairy.
• Sources of healthy fats: Olive oil, avocado, nuts, and seeds
• Sources of complex carbohydrates: Brown rice, whole-wheat bread, quinoa, and sweet potato
• Fruits and Vegetables: Plenty and varied
• Tending to dietary restrictions and preferences

Whether this is about allergies, intolerances, or simply special needs, you can set up a calorie deficit diet that doesn’t become burdensome on you.

• Gluten-free: Replace grains with quinoa, brown rice, corn, amaranth, and millet.
• Dairy-free: Substitute milk, yogurt and cheese with their plant-based counterparts.
• Nut-free: Instead of peanut butter, try seed butter.
• Vegetarian: Investigate the use of beans, lentils, tofu and tempeh as protein sources.
• Low-carb: Focus on protein sources, along with healthy fats, and keep your consumption of non-starchy vegetables low.
• High-protein: Add a lean protein source in each meal or protein supplement like Scitron isolate whey protein or Scitron Ripped whey protein daily into your calorie deficit diet.

Extra Tips

• Try to eat only whole and unprocessed foods.
• Watch out for how much you eat.
• Drink plenty of water during the day.
• Pay attention to your body and its hunger sensations.
• Find some fun physical activities to match the diet.

A Comprehensive Calorie Deficit Diet Plan

There are so many flavors to be explored in Indian cuisine and a whole lot of options to make up very tasty, filling meals while on a calorie deficit. Just make some mindful choices and watch your portion sizes. Let’s checkout some calories deficit diet plan according to your calorie needs:

1200-Calorie Meal Plan

• Breakfast (200 calories):
• Idli (2 pcs) with coconut chutney and sambar
• Oats porridge with fruits

• Lunch (300 calories):
• Roti (2) with dal and mixed vegetable curry
• Brown rice with vegetable rasam

• Dinner (300 calories):
• Vegetable khichdi with yogurt
• Sprouted moong salad

• Snacks (200 calories):
• Fruits (apple, pear, or orange)
• Handful of almonds or cashews

1500-Calorie Meal Plan

• Breakfast (300 calories):
• Poha with peanuts and green chilies
• Whole-wheat toast with avocado and a boiled egg

• Lunch (400 calories):
• Brown rice with vegetable biryani
• Roti (3) with paneer tikka masala and mixed vegetables

• Dinner (400 calories):
• Vegetable pulao with raita
• Chapati (2) with lentil soup

• Snacks (400 calories):
• Fruit salad
• Roasted chickpeas

1800-Calorie Meal Plan

• Breakfast (400 calories):
• Masala dosa with coconut chutney and sambar
• Upma with vegetable toppings

• Lunch (500 calories):
• Roti (3) with chicken curry and mixed vegetables
• Brown rice with fish curry and vegetable stir-fry

• Dinner (500 calories):
• Vegetable biryani with raita
• Chapati (3) with lentil soup and a side salad

• Snacks (400 calories):
• Fruit smoothie
• Handful of mixed nuts

Additional Tips

• Portion Control:: Be mindful of portion sizes to stay within your calorie goals.
• Hydration: Drink plenty of water throughout the day.
• Cooking Methods: Opt for grilling, baking, or steaming over frying to reduce calorie intake.
• Include Protein: Ensure adequate protein intake to support muscle mass.
• Fiber: Prioritize fiber-rich foods for better digestion and satiety.
• Variety: Incorporate a variety of foods to obtain essential nutrients.
• Regular Exercise: Combine your diet with regular physical activity for optimal results.

How the Plan Works

These sample meal plans give a rough idea of how to create an Indian calorie deficit diet. Follow, in principle, whole grains, lean proteins, and a variety of vegetables, watching the intake according to your calorie needs and activities.

How To Maintain A Calorie Deficit Diet?

Keeping a calorie deficit is not easy. It does demand strong willpower and some intelligent moves. It's all about making conscious choices, building healthy habits. Here are some tips that shall keep you on the right path:

• Tracking your intake: Do food diaries or use apps that help in keeping a record of your calorie intake.
• Focus on whole foods: Fill up your plates with fruits, vegetables, lean proteins, and whole grains.
• Portion control: Be careful with serving sizes to avoid overeating.
• Keep hydrated: Drink plenty of water throughout the day.
• Control cravings: Find some healthy alternatives for the treats you are fond of.
• Get support: Join a weight loss group or find a workout buddy to keep you motivated.

Benefits Of Calorie Deficit Diet For Weight Loss

A calorie deficit diet has several other benefits besides weight loss. If one can continue to consume fewer calories than the body is capable of burning, then several health benefits and improvements in well-being become possible.

• Long-term weight management: A calorie deficit enforces gradual and long-term weight management.
• Improved health: Weight loss lowers the risk of chronic diseases like heart disease, diabetes, and blood pressure.
• More energy: You will feel more energetic and full of stamina after you lose excess weight.
• Boosting Confidence: This will help boost your self-esteem by reaching your target weight.

Conclusion

One of the oldest strategies for sustainable weight loss and a route to good health is a calorie deficit diet. Knowing the principles, calculating the deficit, and making a meal plan which is balanced could help you get started on this transformative journey of turning into a healthier you. Consistency is needed; these little changes bring huge results.

Use Scitron high-quality protein supplements to complement your calorie deficit diet and help maintain or put on lean body mass for your fitness goals. For more such fitness tips and insights, don't forget to check out our blogs!

Frequently Asked Questions on Calorie Deficit