Calorie Deficit Diet

The Ultimate Guide To

What is the calorie deficit diet?

A calorie deficit diet is a way of getting rid of a greater amount of calories than you consume, which can eventually result in weight loss.

Getting started

To lose 1kg, you have to engage in a calorie deficit of about 7,000 calories; this means that your calorie deficit per day will be 1,000 calories.

Maintenance calories

Before starting the calorie deficit diet, you should first calculate the number of calories that your body requires to perform its basic functions. 

NEXT: Tips for weight-loss 

Practice clean eating

Replace unhealthy foods with beneficial vegetables and foods such as poha, quinoa, whole-wheat pasta, broccoli, edamame, beans, chicken breast, salmon, tuna and eggs.

Attention to food portions

Eat a small portion of food that will fill your stomach to about 80%. This will help you boost the feelings of satiety and add to your weight-loss aim. 

Improve your liquid intake

Water is compulsory for the success of all diets. Drinking 8 glasses or more of water per day helps quench sudden hunger, improve metabolism and keep you hydrated.

Physical activity is important

To help the diet perform optimally, make sure you engage in physical activities. You should exercise for at least 25-40 minutes per day. 

Dangers of large calorie deficits

Getting rid of unwanted weight gain contributes to your body’s fitness, but it is extreme to engage in large calorie deficits. Here are some of the dangers:

Reduced metabolism

A great reduction of the calories you consume can affect your metabolism rate in the wrong way, making it dive below normal, thereby resulting in muscle mass loss.

Irregular ovulation

A large calorie deficit can affect the hormonal levels in women, thereby making ovulation less regular and resulting in low fertility and irregular menstrual cycles.

Nutrient deficiencies

If you are consuming fewer calories, you might not be providing your body with enough vitamin B1, iron or folate, which are important for maintaining the body's functions.

Weakened bones

Serious calorie restrictions can decrease your levels of testosterone and estrogen, which can result in low bone formation and accelerate weaker bones.

Reduced immunity

Reducing the number of calories that you consume greatly can also have an adverse effect on your immunity, thereby making you susceptible to different illnesses.


The calorie deficit diet is effective and promises good results. If you follow the guidelines, your weight loss goal will be achieved within a reasonable period.

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