What is a calorie deficit diet?

A calorie deficit diet means eating fewer calories than your body uses. When fewer calories are consumed than your body needs for energy, it uses stored fat for fuel, resulting in weight loss. It is like giving your body less fuel than needed, so it uses its own stored fuel (fat) to keep going.

Daily calorie intake is 2000 calories for women and 2500 for men.?

In most cases, consistently eating 500 fewer calories each day can lead to losing 1 pound of fat per week.

Why people go for calorie deficit diet?

People choose a calorie deficit diet to lose weight and improve their health. This approach is often chosen by individuals aiming to achieve fitness goals, such as losing body fat, improving overall health or managing conditions like obesity and overweight. Factors to Determine Calorie Deficit Diet:?

• Basal Metabolic Rate

Basal Metabolic Rate or BMR is the amount of energy your body needs to function. The BMR of a person depends on age, gender, weight and height.

• Physical Activity

Any physical activity requires up to about 40% of the daily intake of calories. This also includes workouts, athletics, etc.

• Thermic effect of food

The thermic effect of food is the energy needed to digest the food you consume.

Side Effects of Excessive calorie deficit diet

• Fatigue

You might experience fatigue, decreased motivation, brain fog or tiredness due to excess limitation of calories.

• Constipation

Since calorie deficit diets involve a lesser intake of food, particularly fewer carbohydrates, you are unlikely to meet the recommended intake amount of fibre. This may lead to constipation.

• Depression

Intake of a lesser amount of calories can lead to depression as your body may not get enough energy, affecting the mood swings regulating hormones in the brain.

• Hair loss

Low intake of calories may lead to hair loss as fewer nutrients are passed on for hair growth.

• Muscle Loss

In addition to losing fat, your body may also break down muscle tissue for energy, resulting in muscle loss.

• Dizziness

Intake of deficit calories may add to loss of energy which may result in dizziness and tiredness.

• Dehydration

People on calorie deficit diet consume lesser fluids overall, focusing on food restrictions which may lead to dehydration?

4-Day diet plan

DAY 1

• Early Morning: Cucumber water 1 glass
• Breakfast: 1 small bowl of Oats/ Porridge with nuts
• Afternoon (12 pm): Skimmed milk Paneer (1 small bowl)
• Lunch (2 pm): Dal (1 small bowl) with vegetable salad and 1 roti
• Snacks (4 pm): 1 apple with 1 glass of buttermilk
• Evening (5:30 pm): 1 cup of tea with minimal sugar and milk
• Dinner (9 pm): Dal (1 small bowl) with vegetable salad and 1 roti

DAY 2

• Early Morning: Cucumber water 1 glass
• Breakfast: 1 glass of smoothie with fruits and nuts and 1 omelette (1 egg)
• Afternoon (12 pm): Skimmed milk Paneer (1 small bowl)
• Lunch (2 pm): 1 small bowl of Dal with Bhindi curry and 1 bowl of vegetable salad with 1 roti
• Snacks (4 pm): 1 orange with 1 glass of buttermilk
• Evening (5:30 pm): 1 cup of coffee with minimal sugar and milk
• Dinner (9 pm): 1 small bowl of Dal with mixed vegetable salad and 1 cup of rice

DAY 3

• Early Morning: 1 glass of Lukewarm water with lemon or turmeric
• Breakfast: 2 idlis with sambar?
• Afternoon (12 pm): Skimmed milk Paneer (1 small bowl)
• Lunch (2 pm): 1 small bowl of potato and brinjal curry with a cup of mixed vegetable salad and 1 small bowl of rice
• Snacks (4 pm): 1 banana with 1 glass of buttermilk
• Evening (5:30 pm): 1 cup of tea with minimal sugar and milk
• Dinner (9 pm): 1 small bowl of Dal with mixed vegetable salad and 1 cup of rice

DAY 4

• Early Morning: 1 glass of Lukewarm water with lemon or turmeric
• Breakfast: 2 gram flour pancakes (dosa) with green garlic chutney
• Afternoon (12 pm): Skimmed milk Paneer (1 small bowl)
• Lunch (2 pm): 1 small bowl of sauteed paneer and vegetable curry with a bowl of vegetable salad and 1 roti
• Snacks (4 pm): 1 banana with 1 glass of buttermilk
• Evening (5:30 pm): 1 cup of tea with minimal sugar and milk
• Dinner (9 pm): 1 small bowl of paneer curry with mixed vegetable salad and 1 roti

The lunch and dinner can change according to your likes and dislikes, however, the quantity must remain the same.?

Conclusion

In conclusion, a calorie deficit diet is effective for weight loss but should be approached with caution and moderation. It is crucial to strike a proper balance between fat reduction and maintaining a healthy nutritional diet. Consult a dietitian before starting the diet.