While searching for how to lose weight, you might have found a lot of different methods and lists of how to do it quickly and healthily. And there are high chances that you might have found a name common in all of the lists: calorie deficit. A calorie deficit is a popular name amongst those who want to shred some weight by making a change in their diet. Still, a lot of people do not know the calorie deficit meaning and the science behind it. Today, we are going to give you a basic introduction on what calorie deficit is, meal plans included in it, and how to use calorie deficit to lose weight. This is going to be a fun read if you are interested in losing weight.Â

What Is a Calorie?

Before we jump to calorie deficit meaning, let’s first know the meaning of calorie. In the context of our body, a calorie is a measure that shows the amount of food with its energy-producing value. In short, it tells you how much food you need to eat to get the desired amount of energy to sustain healthy living. You should note here that energy is not the only thing your body requires to grow and live. You also need nutrients like vitamins and minerals. Hence, you might often have read some names on the label of foods other than their calorific value.Â

Calorie Deficit: It's meaning & how it helps you lose weight

To explain in the most simple terms, a calorie deficit is taking fewer calories in your diet than what your body is burning daily. For example, if your body needs 3,000 calories per day to perform its daily task but you take only 2,400 calories per day, you create a calorie deficit of 600 calories every day. To compensate for this calorie deficit, your body starts making energy by burning your body fat. It will burn fat that is enough for producing 600 calories. This way, you can use calorie deficit to lose weight. The reverse of a calorie deficit for fat loss can also happen if you take in more calories in your diet than what is needed by your body per day. This is called a calorie surplus. For example, if you take 600 extra calories each day, your body will convert that energy into the form of fat. Over time, this will lead to a substantial increase in weight. Dietetics and nutrition experts use the same knowledge about calorie deficit meals to get control on the increase or decrease of weight.Â

Calorie Deficit Meal Plan

Getting calorie deficit explained is not enough. A change in your diet plan is what is going to help you in real life. First, you need to know how many calories your body is using each day and then you have to make a calorie deficit meal plan that includes tasty food but gives you fewer calories. In a modern lifestyle where most of our work can be completed while sitting on a chair, 1900 Kcal/day for a woman and 2300 Kcal/day for a man is enough. So, to reduce your weight, you need to have a calorie deficit meal plan that contains fewer calories than that. In general, a 1200 kcal/day meal plan is considered both an effective and healthy calorie deficit. Some people go even lower than that (for example 1000 kcal/day as calorie deficit for fat loss) but that should be done only under medical supervision. When you take a 1200 kcal/day calorie deficit meal plan, you must take all the other essential nutrients like fiber, vitamins, and minerals.Â

Here is a calorie deficit diet plan that you can follow:

  • 7:30 AM Overnight OatsÂ
  • 9:00 AM Oats Porridge in Skimmed Milk & Mixed NutsÂ
  • 12:30 PM Skimmed Milk PaneerÂ
  • 2:00 PM Mixed Vegetable SaladÂ
  • 2:10 PM Dal, Gajar Matar Sabzi & RotiÂ
  • 4:00 PM Superfood smoothie
  • 5:15 PM Tea with Less Sugar and MilkÂ
  • 9:30 PM Mixed Vegetable Salad, Dal, Lauki Sabzi & Roti

After getting the calorie deficit explained, this calorie deficit diet might seem a little heavier at first glance. But that is not true as most of the foods mentioned above contain only a few calories. For example, overnight oats, skimmed milk paneer, mixed vegetable salad contain very few calories. Another thing to be noted about calorie deficit meals is that you don’t have to take these foods in high amounts. One to two chapati is enough for both lunch and dinner.Â

Here is another calorie deficit diet plan that you might like:

  • 07:30 AM Cucumber Detox WaterÂ
  • 09:00 AM Curd & Mixed Vegetable Stuffed RotiÂ
  • 12:00 PM Skimmed Milk PaneerÂ
  • 02:00 PM Mixed Vegetable SaladÂ
  • 02:10 PM Lentil Curry & Methi RiceÂ
  • 04:00 PM Nutcracker SmoothieÂ
  • 05:15 PM Coffee with Milk and Minimal SugarÂ
  • 09:30 PM Berry Broccoli Salad, Sauteed Vegetables with Paneer, Roti, & Green Chutney

Calorie Deficit Diet Plan: Tips & Tricks

At times, you might feel like breaking the routine and eating something that contains a high amount of calories. Know these tips and tricks, and the following routine will be a little easier for you:

  • If something contains high calories but you still want to have it, you can cut the portion size. Eat a small portion of the food that is enough to satisfy your taste buds but does not provide you extra calories.Â
  • You can’t consult your dietician every time before eating food. So, here is a rule of thumb that works every time: avoid food that is fried and sugary.Â
  • Drink an ample amount of water throughout the day. Not only is it healthy for your body but it also satiates your hunger. And lesser hunger means you will eat fewer calories.Â
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