When you're trying to lose weight, you've got a number of diets to choose from. The Ketogenic diet, the Paleo diet, low-carb diets, specific group programs...every effective weight loss plan has one thing in common: a calorie deficit.
Here's what you need to know to make any diet work for you.
What a Calorie Deficit Is
If you're going to shed pounds, you need to burn calories. A calorie deficit is when you eat fewer calories than you burn each day. This ensures your body uses up calories that are stored in your body, so you burn fat.
The "size" of your calorie deficit is the difference between how many calories you burn and how many calories you eat. For most people, a deficit of about 500 calories per day is effective for losing weight.
Examples of Calorie Deficits in Common Diets
To be sure you have the calorie deficit you need in order to lose weight, it helps to follow a specific diet.
Keto Diet
This diet depends on both a calorie deficit and on your body's metabolism functioning differently. You consume a high-fat, low-carb diet and fewer calories overall. As a result, your body relies on fat for fuel and burns calories off.
Low Carb Diet
You can find several different kinds of low-carb diet plans. All of them rely on a calorie deficit, mostly by counting calories as you eat. Use a tracker to keep your count accurate.
Paleo Diet
Based on eating clean, the paleo diet is good for people who want to build muscle, cleanse their body, or lose weight. For weight loss, you just need to restrict your portion sizes to create a calorie deficit.
Other strategies for reaching your calorie deficit goal include:
- Counting calories throughout the day using a tracker
- Eating small portions for each meal
- Intermittent fasting and similar strategies
- Burning more calories through more exercise
Tips for Balancing Your Calorie Deficit Healthily
As simple as the concept of a calorie deficit is, the practice can actually be very challenging! When you eat fewer calories than you need for energy each day, you tend to feel hungry and tired.
Use these tips to achieve a healthy balance:
- Restrict most calories at night when you are going to bed within a few hours
- Drink water to feel fuller (it has zero calories)
- Be mindful you eat healthy foods that offer your body fuel (not junk food)
- Swap high-calorie foods with low-calorie versions
To decide exactly how many calories you need to cut from your diet each day, use a smart calculator. Be sure not to consume more than 20% below your recommended calorie maintenance level to achieve your weight loss healthily.
Get more momentum on your weight loss goal with this FREE New You in 28 Days Guide.
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