Calorie restriction is the key to losing weight, but it's also a process that needs to be carefully managed to avoid harming your overall health.
Essential:
- Aim: create a calorie deficit when your dietary energy intake is less than your daily calorie intake
- Benefit: the body starts to burn fat reserves to make up for the missing energy;
- Risks: too much deficiency can lead to loss of muscle mass, fatigue, hormonal disturbances;
- Solution: gradually adjust your calorie intake and combine it with balanced physical activity and a nutrient-rich diet;
- Monitoring: Use calorie calculator apps and seek advice from a nutrition specialist for customization.
What is calorie deficit and how does it work?
Calorie deficiency occurs when the body consumes more energy than it gets from food. In other words, when you eat fewer calories than your body needs to maintain its vital functions and daily activity, it has to use internal energy reserves - mainly body fat.
The theory of weight loss through caloric deficit dates back to the 19th century, when German physiologist Carl von Voit first researched energy balance.
How to create a calorie deficit?
To understand this better, it's important to know that each person has a Total Daily Energy Expenditure (TDEE), which includes:
- Basal metabolic rate (BMR)The energy the body uses for basic functions such as breathing and blood circulation;
- Physical activity: any movement counts - walking, climbing stairs, sports exercises;
- Thermal effect of food: energy used for digestion and absorption of nutrients.
When caloric intake is less than the TDEE, caloric deficit sets in and the body begins to burn reserves to make up for the lack of energy.
What happens in the body during calorie deficit?
● Decreases glycogen stored in muscle and liver: is the first source of energy consumed when cutting calories;
● Fat burning is activatedAfter glycogen stores are depleted, the body starts to use fat as fuel;
● Slight decrease in muscle massIf the deficit is too high or the protein in the diet is insufficient, the body may also break down muscle tissue;
● It adjusts metabolism: the body may slow down burns to conserve energy, so losing weight may become slower over time.
How does it work in practice?
Calorie deficit is not just about 'eating less', it's about eating smart:
- Gradually reduce your calorie intake by 300-500 kcal/day of your total calorie needs;
- Choose nutrient-dense foods (vegetables, lean proteins, whole grains);
- Avoid extreme restrictions that lead to the yo-yo effect;
- Ensure adequate hydration and sleep to support metabolism.
By maintaining a moderate and constant deficit, the body gradually changes its composition - it loses fat but retains muscle mass. The results are sustainable and healthy in the long term.
How is the calorie deficit for slimming calculated?
To lose weight in a healthy way, it's essential to understand how to calculate your calorie deficit correctly. The process involves first determining how many calories your body needs on a daily basis, then reducing that amount by a safe percentage - without straining your body.
Step 1: Calculate your basal metabolic rate (BMR)
Your basal metabolic rate is the minimum energy your body needs to function properly at rest. It is calculated with simple formulas, the most commonly used of which is the Mifflin-St Jeor formula:
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
The result is the number of calories you need every day to maintain vital functions.
Step 2: Calculate your total calorie needs (TDEE)
To find out how many calories you burn in a typical day (taking into account exercise and lifestyle), multiply your BMR by an activity factor:
- Sedentary (no exercise): BMR × 1.2;
- Light activity (1-3 workouts/week): BMR × 1.375;
- Moderate activity (3-5 workouts/week): BMR × 1.55;
- Intense activity (6-7 workouts/week): BMR × 1.725;
- Very intense activity (hard physical labor + sport): BMR × 1.9.
The result is your TDEE - the total calories you need every day to maintain your current weight.
Step 3: Create the right calorie deficit
For healthy weight loss, the recommended deficit is:
- 10-20% of TDEE, a reduction of about 300-500 kcal/day;
- A deficit of more than 25% is not recommended as it can lead to loss of muscle mass and slow metabolism!
Step 4: Adjust and monitor progress
After 2-3 weeks, check your weight:
- If you lose 0.5-1 kg per week, the deficit is ideal;
- If the drop is too rapid, increase your calorie intake slightly;
- If no change, reduce an extra 100-150 kcal/day.
Step 5: Use calorie-tracking apps
There are digital tools to help you easily monitor your calorie intake and progress:
- Eat & Track;
- MyFitnessPal;
- Yazio;
- Stopwatch;
- FatSecret.
These apps offer quick estimates, but for a personalized strategy, it's best to seek advice from a nutritionist.
A correctly calculated calorie deficit allows you to lose weight without exhaustion, maintaining your energy, muscle mass and metabolic balance. For more effective weight and blood sugar control, supplement your diet with Berberine PRO Liposomal - a premium supplement that supports your body's natural metabolism and energy balance!
Weight loss diet plan - principles and strategies
An effective diet plan for weight loss is not just about cutting calories, but also about smart food choices, nutrient balance and a sustainable routine. The aim is to create a moderate calorie deficit, but provide your body with all the nutrients it needs for energy, recovery and optimal functioning.
The basic principles of a slimming diet plan
1. Create a moderate calorie deficit
- Reduce your intake by 300-500 kcal/day from your total daily requirement;
- Avoid drastic restrictions below 1200 kcal/day (women) or 1500 kcal/day (men);
- Adjust gradually to allow your body to adapt without metabolic stress.
2. Prioritize protein
- Protein supports muscle mass and speeds up metabolism;
- Include sources such as lean meat, fish, eggs, low-fat cheese, tofu, lentils or chickpeas;
- Spread your protein intake evenly throughout the day.
3. Choose quality carbohydrates
- Opt for whole grains, legumes, fruits and vegetables;
- Avoid refined sugars and ultra-processed foods;
- Control portions, especially in the evening.
4. Don't eliminate fat completely
- Good fats regulate hormones and provide satiety;
- Includes sources such as avocado, nuts, seeds, olive oil, oily fish;
- Avoid excess trans fats and fried foods.
5. Hydrate properly
- Drink at least 1.5-2 liters of water a day;
- Avoid fizzy drinks and sugary sodas;
- You can drink unsweetened teas or fruit-infused water.
6. Stick to meal times
- Eat regularly, every 3-4 hours;
- Don't skip meals, especially breakfast;
- Plan healthy snacks to avoid overindulging.
Effective strategies for maintaining a calorie deficit
Food monitoring
- Log daily meals in a tracking app (e.g. MyFitnessPal, Yazio);
- Notice eating patterns and cravings;
- Adjust your intake according to your level of physical activity.
Portion control
- Use smaller plates to automatically reduce quantities;
- Fill half your plate with veggies, a quarter with protein and a quarter with complex carbohydrates;
- Avoid eating straight from the packet.
Planning meals
- Cook at home and prepare meals in advance;
- Keep healthy snacks on hand (yogurt, fruit, almonds);
- Avoid food shopping when you're hungry.
Food breaks and adjustments
- Include 1-2 free meals per week, without excess, to support psychological balance;
- Recalculate your monthly calorie intake based on your progress and current weight.
An effective weight loss eating plan is not based on restrictions, but on consistency, balance and adaptation. The key is to build a healthy relationship with food, not a daily struggle with it. Your body will thank you!
Calorie deficit diet - menu and recommended meals
A calorie deficit diet doesn't have to mean starvation or drastic restrictions. The aim is to choose nutritious foods, eat a balanced diet and create gradual weight loss. Your daily menu should provide energy, satiety and variety without exceeding the calorie limit set for your goal.
The principles of an effective calorie-restricted menu
1. Maintain macronutrient balance
● Protein: support muscle mass and reduce appetite;
● Complex carbohydrates: provides constant energy and avoids blood sugar fluctuations;
● Healthy fats: regulates hormones and maintains satiety.
2. Choose lower calorie foods
● Raw or cooked vegetables;
● Fresh fruits (especially those high in fiber: apples, berries, citrus fruits);
● Lean meat (chicken breast, turkey, white fish);
● Low-fat dairy;
● Whole grains (oats, brown rice, quinoa, bulgur).
3. Include small, regular meals
● Eat 3-4 hours apart to avoid sudden drops in energy;
● Keep a consistent schedule of main meals and snacks;
● Avoid long periods of uncontrolled fasting which can lead to overeating.
Example menu for calorie deficit (approx. 1500 kcal/day)
|
Table |
Calories |
Food included |
|
Breakfast |
350 kcal |
- 2-egg omelette with vegetables (peppers, zucchini, mushrooms) - 1 slice wholemeal bread - 1 green tea or unsweetened coffee |
|
Taste |
150 kcal |
- 1 medium apple - 10 raw almonds |
|
Lunch |
450 kcal |
- Grilled chicken breast (150 g) - Brown rice (80 g cooked) - Green salad with lemon and olive oil (1 tbsp) |
|
Taste |
100 kcal |
- Plain yogurt (125 g) with a teaspoon of chia seeds |
|
Dinner |
400 kcal |
- Baked salmon (120 g) with steamed vegetables (broccoli, carrot, cauliflower) - 1 slice wholemeal bread or 1 small baked potato - Herbal tea |
Alternative meal options for diversification
Alternative breakfast
● Oat pudding with vegetable milk, banana and cinnamon;
● Egg white omelette with spinach and cherry tomatoes.
Alternative lunch
● Vegetable stew with lentils and rice;
● Salad with tuna, avocado, boiled egg and green leaves.
Alternative dinner
● Creamy vegetable soup with wholemeal croutons;
● Zucchini stuffed with quinoa and baked vegetables.
Tips for keeping your diet frustration-free
1. Don't completely eliminate your favorite foods
● Allow yourself occasional small portions of your favorite dishes;
● Balance your calorie intake that day with lighter meals.
2. Learn to read food labels
● Check nutritional values and portion size;
● Avoid products with added sugars and hydrogenated fats.
3. Don't confuse real hunger with cravings
● Drink a glass of water and wait 10-15 minutes before eating;
● Choose snacks high in protein or fiber if the feeling persists.
A calorie-deficit diet should be balanced, flexible and adapted to your lifestyle. This will help you lose weight steadily without feeling hungry. Your body will thank you!
Calorie deficit diet plan - practical example for one week
A calorie deficit eating plan should be realistic, varied and easy to follow. The idea is not to starve yourself, but to create a balance between calories consumed and calories burned. The examples below are indicative and can be adapted according to gender, age, physical activity level and weight goal.
General principles for the weekly plan
● Choose natural, minimally processed foods;
● Include fresh or cooked vegetables daily;
● Combine lean protein with complex carbohydrates and healthy fats;
● Drink at least 1.5 - 2 liters of water a day;
● Maintain a deficit of 300 - 500 kcal/day of your calorie needs.
|
Day |
Breakfast |
Taste (1) |
Lunch |
Taste (2) |
Dinner |
|
Day 1 |
Oats with vegetable milk, chia seeds and berries |
Natural yogurt with a tablespoon of coconut flakes |
Grilled chicken breast, brown rice and tomato and cucumber salad |
Apple and 10 almonds |
Baked salmon with green vegetables (broccoli, zucchini) |
|
Day 2 |
Omelette with 2 eggs, spinach and mushrooms |
An orange |
Tuna salad with avocado, boiled egg and leafy greens |
Wholegrain biscuits and a small yogurt |
Vegetable stew with red lentils |
|
Day 3 |
Smoothie made with vegetable milk, banana, oats and protein powder |
Baby carrots and hummus |
Grilled turkey breast, baked potato and coleslaw |
A handful of raw nuts |
Cream of pumpkin soup with roasted pumpkin seeds |
|
Day 4 |
Chia pudding with yogurt and berries |
A kiwi and a tablespoon of sunflower seeds |
Wholegrain pasta with tomato and tuna sauce |
2 oat biscuits |
Stuffed courgettes with quinoa and baked vegetables |
|
Day 5 |
2 slices wholemeal wholemeal bread with lean cheese and tomatoes |
A handful of almonds |
Steamed white fish with wild rice and green salad |
Cinnamon yoghurt |
Pan-fried tofu with Asian vegetables (pepper, carrot, Chinese cabbage) |
|
Day 6 |
Oat porridge with apple and cinnamon |
A small banana |
Baked chicken breast with quinoa and vegetables |
Carrots and celery sticks |
Lentil soup with wholemeal croutons |
|
Day 7 |
Egg white omelette with cottage cheese and cherry tomatoes |
Berries with a dollop of Greek yogurt |
Chickpea (falafel) burger with vegetable salad |
2 squares dark chocolate (min. 85% cocoa) |
Grilled fish with steamed vegetables and brown rice |
Tips for implementing the weekly plan
1. Tailor portions to suit your goal
● For slow weight loss, keep the deficit low (300 kcal/day);
● For faster results, increase physical activity, not calorie restriction.
2. Prepare meals in advance
● Cook 2-3 main meals for several days;
● Keep portions in separate containers to avoid temptation.
3. Diversify your food
● Alternate protein sources (chicken, fish, eggs, tofu, lentils);
● Include at least 5 servings of vegetables and fruit every day.
A calorie deficit eating plan should be enjoyable, nutritious and sustainable. It is not a temporary diet, but a balanced lifestyle that helps you lose weight without stress and maintain your results in the long term.
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Calorie deficit for women - particularities and recommendations
The calorie deficit for women needs to be set more carefully than for men. The female body has a different metabolism, influenced by hormones, menstrual cycle and body composition. Therefore, an effective weight-loss strategy must take into account not only calorie intake, but also biological rhythms and specific nutritional needs.
Women's metabolic peculiarities
1. Slower basal metabolism
● Women generally have less muscle mass and more fat than men;
● This means they burn fewer calories at rest;
● Too much of a deficit can further slow down metabolism, leading to stagnation in the slimming process.
2. Hormonal fluctuations
● In the premenstrual period, estrogen and progesterone levels cause water retention and increased appetite;
● During menstruation, energy dips can occur, which is why it's important not to force a severe shortage;
● After ovulation, metabolism may be slightly accelerated, making it a good time for intense physical activity.
3. Increased need for micronutrients
● Women lose iron during menstruation, so they need iron-rich foods (liver, lean red meat, legumes, spinach);
● Calcium and magnesium help balance the nervous system and reduce sweet cravings;
● Vitamin D and B complex support energy and well-being during periods of calorie restriction.
How to calculate the correct calorie deficit in women
1. Determine maintenance calorie needs (TDEE)
● Calculate your basal metabolic rate (BMR) and adjust it for physical activity;
● Avoid going below 1200-1300 kcal/day, even if you want to lose weight quickly;
● The optimal deficit for women is 300-400 kcal/day of the daily requirement.
2. Ensure sufficient protein intake
● The general recommendation is 1.6-2 g protein/kg body/day;
● Protein reduces hunger and prevents muscle loss;
● Choose sources like eggs, low-fat cheeses, fish, turkey, tofu, chickpeas.
3. Include healthy fats and complex carbohydrates
● Good fats (avocado, olive oil, seeds, oily fish) support hormone balance;
● Complex carbohydrates (quinoa, brown rice, legumes) keep energy levels stable.
Tips for women who want to lose weight sustainably
1. Avoid extreme diets
● Prolonged fasting or very low-calorie diets can disrupt hormones and the menstrual cycle;
● A gradual decrease of 0.5-1 kg per week is the safest approach.
2. Includes resistance training
● Exercising with weights maintains muscle mass and speeds up metabolism;
● Combine them with moderate cardio activities (brisk walking, swimming, cycling).
3. Respect rest and stress management
● Sleep deprivation increases cortisol levels, a hormone that promotes the deposition of abdominal fat;
● Practices like yoga, meditation or mindful breathing help regulate appetite.
4. Monitor progress according to your menstrual cycle
● Body weight may vary by 1-2 kg due to water retention;
● Assess outcomes at the same point in the cycle for a realistic picture.
A well-calculated calorie deficit for women is not about severe restrictions, but about balance, patience and listening to your own body. A varied diet, combined with regular exercise and sufficient rest, leads to visible and stable results over time. Your body will thank you!
Low calorie foods and low calorie menus
If you want to lose weight in a healthy way, the key is not just cutting down on quantities, but choosing the right foods - those that offer satiety, essential nutrients and low calorie content. That way you can maintain a steady calorie deficit without feeling hungry or lacking energy.
What is a calorie-reduced food
A calorie-deficient food is one that:
● It's low in calories by volume;
● Requires more energy for digestion than it provides;
● Contains fiber, water and protein - elements that increase satiety;
● It is rich in micronutrients but low in refined fats and sugars.
These foods are ideal in slimming diets as they help control portions and reduce appetite.
Examples of reduced calorie foods
|
Food category |
Examples of food |
||
|
Vegetables (20-40 kcal/100 g) |
- Cucumbers - Reds - Zucchini |
- Broccoli - Cauliflower - Celery |
- Cabbage - Paprika |
|
Low glycemic fruits (40-60 kcal/100 g) |
- Mere - Berries (raspberries, blueberries, blackberries) |
- Strawberries - Kiwi |
- Grapefruit |
|
Sources of lean protein (100-150 kcal/100 g) |
- Chicken or turkey breast - White fish (cod, perch, cod, cod) |
- Greek yogurt 2% - Low-fat cottage cheese |
- Tofu - Egg white |
|
Complex carbohydrates with fiber (100-200 kcal/100 g) |
- Quinoa - Brown rice |
- Oats - Lentils |
- Chickpeas - Black beans |
|
Healthy fats (used in moderation) |
- Avocado - Extra virgin olive oil |
- Flax, sunflower, chia seeds
|
- Raw nuts (small quantities) |
Strategies for including these foods daily
1. Fill half the plate with vegetables
● Increase the volume of meals without adding a lot of calories;
● Provides fiber, antioxidants and water;
● Support digestion and satiety.
2. Choose smart snacks
● Replace pastries with fresh fruit, low-fat yogurt or raw seeds;
● Avoid high-sugar liquid snacks (sodas, commercial smoothies).
3. Cook simply and avoid fried food
● Choose steam, oven or grill cooking;
● Use spices and herbs for flavor;
● Reduce the oil to a minimum by measuring with a teaspoon.
By adopting a diet based on low calorie-dense foods, you can easily maintain a steady calorie deficit without feeling hungry. The secret is not to eat less, but to eat smarter. Your body will thank you!
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How do you apply this information?
Calorie deficit theory is just the first step. The results come when you turn it into a balanced lifestyle that combines nutrition, movement and patience.
For starters
● Calculate your daily calorie needs (TDEE) using the Mifflin-St Jeor formula and set a deficit of 300-500 kcal/day;
● Plan meals for a week, choosing foods that are rich in nutrients but low in calorie density;
● Use an app (MyFitnessPal, Yazio, Cronometer);
● Avoid extreme diets and calorie crashes that can affect your metabolism;
● Add moderate exercise - fast walking, light exercise or activities you enjoy.
Long-term
● Re-evaluate your monthly calorie intakeas you lose weight and your energy needs decrease;
● Combine calorie deficit with strength training to maintain muscle mass and active metabolism;
● Includes calorie maintenance days (refeed days) every 7-10 days for hormonal balance;
● Maintains healthy eating habits even after reaching your desired weight;
● Monitor sleep and stressfactors that directly influence the effectiveness of calorie deficit.
Quick checklist
● Have I calculated my daily calorie needs?
● Have we set a moderate and realistic deficit (300 - 500 kcal)?
● Have I planned meals and snacks in advance?
● Did I include protein, fiber and good fats each day?
● Do I move at least 30 minutes every day?
● Am I getting enough sleep and managing my stress?
● Do I monitor my progress every 2-3 weeks?
By taking these steps step by step, you turn calorie deficit from a simple slimming method into a balanced lifestyle, and your body will thank you every day.
Frequently asked questions about calorie deficit
Although the principle seems simple - you consume fewer calories than you burn - calorie deficit often raises questions about safety, efficiency and personalization. Here are some useful answers that can help you better understand your body and avoid common mistakes.
Is it normal to feel tired during calorie restriction?
Yes, you may feel slightly tired in the first few days, especially if you cut calories suddenly. Your body needs time to adjust to the new energy intake. Persistent fatigue is a sign of too high a deficit or an unbalanced diet - in which case it's a good idea to adjust your intake or consult a specialist.
Can I follow a calorie restriction if I have hormonal problems?
Yes, but only under a doctor's supervision. In the case of thyroid disorders, polycystic ovary syndrome or hormonal imbalances, the metabolism may work differently. A personalized diet plan, combined with regular check-ups, ensures safe and sustainable results.
Do I need to eat at set times to maintain my calorie deficit?
Not necessarily. What matters is the total calories consumed in a day, not the exact timing of meals. However, keeping a regular schedule can help control your appetite and improve digestion.
What if I exceed my calorie count in a day?
An occasional little excess won't undo your progress. What matters is the long-term average, not a single day. Go back to your normal plan the next day and avoid compensating by fasting or drastic restrictions.
How can I avoid the yo-yo effect after the diet?
The yo-yo effect occurs when you abruptly return to your original diet. Once you reach your desired weight, gradually increase your calorie intake by 100-150 kcal/week until you reach your maintenance level. Keep exercising and choosing quality food - these are the surest guarantees for maintaining results.
Apply the principle of calorie deficit without risk and without frustration, so that losing weight becomes a balanced experience, not a stressful challenge.
Photo sources: DepositPhotos
Documentary sources:
Centers for Disease Control and Prevention (CDC), Tips for Maintaining Healthy Weight, 2023, https://www.cdc.gov/healthy-weight-growth/about/tips-for-balancing-food-activity.html - accessed on 19.10.2025
Harvard T.H. Chan School of Public Health, High-quality carbohydrates may help control weight in middle age, 2023, https://hsph.harvard.edu/news/carbohydrates-weight-middle-age/ - accessed on 19.10.2025
National Institutes of Health (NIH), Assessing Your Weight and Health Risk, 2023, https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm - accessed on 19.10.2025
Mayo Clinic, Calories: How to Know if You're Eating Too Much or Too Little, 2023, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calories/art-20048065 - accessed 19.10.2025
