A calorie deficit is the holy grail of weight loss. All that fad diets, detox teas, and so-called ‘miracle’ juices try to do is put you in a state where you consume fewer calories than your body burns.
But how well they achieve this goal is questionable. This is mostly because these quick fixes lack the necessary nutrients your body needs to function optimally, leading to fatigue, mood swings, and even weight gain in the long run.
The obvious solution is to choose a meal plan that creates a sustainable calorie deficit without compromising your health. It should be balanced, filling, and enjoyable. And it should be personalized to your lifestyle, preferences, and dietary choices.
Here’s what you need to know to create a calorie-deficit meal plan that truly works.
A calorie deficit meal plan is a structured eating plan that ensures you’re eating fewer calories than your body burns. This should result in weight loss over time.
There are many ways to create a calorie deficit, and not all of them involve restricting your food intake.
For example, you can increase your physical activity level, which will require more energy from your body and help you burn more calories. The key is to find the right balance between reducing calorie intake and increasing physical activity (13).
However, it’s almost impossible to sustain a calorie deficit through exercise alone, so a meal plan that focuses on reducing calorie intake is necessary for long-term weight loss success.
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Cutting 500-750 calories from your daily consumption is a good place to start. This should promote about a 1-2 pound weight loss per week, which is considered safe and sustainable (6).
But keep in mind that the exact number of calories you need and are able to cut depends on various factors such as your age, gender, height, weight, and activity level.
Let’s explain that in detail, so you truly understand the concept of a calorie deficit.
Your basal metabolic rate (BMR) is the number of calories your body burns at baseline. It’s the minimum amount of energy required to keep your body functioning, such as breathing, circulating blood, and repairing cells (7).
Your BMR depends on your age, gender, height, and weight. In general, men have a higher BMR than women because they tend to have more muscle mass. Taller and heavier individuals also burn more calories at baseline.
You can use online calculators to estimate your BMR based on these factors. This will give you a ballpark figure of the minimum number of calories your body needs to function.
Your total daily energy expenditure (TDEE) is the total number of calories your body burns in a day, including all activities – from brushing your teeth to working out.
Your TDEE is calculated by multiplying your BMR with an activity factor that reflects your lifestyle and exercise habits. The more active you are, the higher your TDEE will be.
Creating a calorie deficit is all about finding the right balance between your TDEE and calorie intake. A good starting point is to eat 500-750 calories less than your TDEE, which should result in a safe and sustainable weight loss.
Yes and no, depending on your individual needs. For a lot of people, 1200 calories may be too low and lead to deficiencies and other health issues.
On the other hand, 1200 calories may be an appropriate deficit for some, especially those with a low BMR and a sedentary lifestyle.
There’s truly no one-size-fits-all approach when it comes to calorie deficits. A good understanding of your body’s needs and consulting with a registered dietitian is the best way to determine the right calorie deficit meal plan for weight loss.
We discuss individual needs in more detail in our blog: How To Lose Weight In 3 Weeks
A simple meal plan to lose weight will include a good variety and balance of whole, minimally processed foods that are rich in nutrients and low in calories.
Here are some of the best foods to eat on a calorie deficit meal plan for weight loss:
As you can see, a calorie deficit meal plan doesn’t have to be bland or restrictive. You can still enjoy a variety of delicious foods while losing weight.
Read more: Maximize Your Fitness with Calorie Deficit Breakfasts
The key is to focus on whole, nutrient-dense foods and limit ultra processed and high-calorie choices. Here are some foods to avoid or limit in your calorie-deficit meal plan:
By avoiding or limiting these food groups and choosing nutrient-dense options instead, you can create a balanced and sustainable calorie deficit meal plan that supports your weight loss goals while also nourishing your body.
Our blog: Calorie Deficit Meals has many ideas on how you can incorporate healthy foods without compromising on taste and variety.
Creating a calorie-deficit meal plan for your individual calorie goal requires you to follow these steps:
Start by calculating your Total Daily Energy Expenditure (TDEE) using an online calculator. This will tell you how many calories your body needs to maintain your current weight, considering your BMR and activity level.
Subtract 500-750 calories from your TDEE to create a calorie deficit. Remember, the exact amount will depend on your individual weight loss goals and health needs. Always consult with a registered dietitian or nutritionist if you’re unsure.
Next, make a list of whole, minimally processed foods that are high in nutrients and low in calories. Think colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. These foods will keep you feeling satisfied and energized despite the calorie deficit (2).
Divide your daily calorie limit into meals and snacks. Aim for three balanced meals and two snacks each day. Incorporate variety from all food groups to ensure you’re getting a range of nutrients.
Use our list of recommended foods above for inspiration. Consider which meals you can eat and prepare at home, and which ones you may need to eat out or grab on-the-go.
In your plan, consider serving sizes and how many portions you can get out of each meal. Consider which meals can store well as leftovers or can be repurposed into new dishes. Having planned meals and snacks in advance will also help you stick to your calorie deficit goals.
Spend some time each week to plan and prepare your meals in advance. This will save you time and help you stick to your calorie deficit meal plan even with a busy schedule.
Use food tracking apps or a food diary to log everything you eat and drink. This will help you stay accountable and aware of your daily calorie consumption.
Finally, remember that creating a calorie deficit meal plan is not a one-size-fits-all approach. Monitor your progress, listen to your body, and adjust your calorie intake or activity level as necessary. If you’re not seeing results or if you’re feeling unwell, it might be time to re-evaluate your plan.
Don’t forget to allow yourself the occasional treat or indulgence. This will help prevent feelings of deprivation and make your meal plan more sustainable long-term. Just be mindful of portion sizes and frequency.
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A simple 1200 calorie meal plan for 7 days (assuming 3 meals and 2 snacks per day) might look like this:
Remember to stay hydrated by drinking plenty of water throughout the day, and feel free to swap out any of the recommended meals or snacks for other options that fit within your calorie limit.
Check out our piece on Calorie Deficit Breakfasts for more low-calorie meal ideas.
Note: a 1200-calorie-per-day meal plan may not be suitable for everyone.
Read more: 1,200 Calorie Deficit: Is It a Safe Way To Lose Weight?
A simple 1500 calorie meal plan high-protein may look like this:
No specific foods can magically make you burn belly fat. However, a variety of nutrient-rich foods as part of a balanced, reduced-calorie diet can help you lose weight and belly fat. Some of these include:
Yes, you can lose weight following a simple 1500-calorie meal plan, provided that it is less than what you burn in a day.
Weight loss happens when you create a calorie deficit, meaning you consume fewer calories than you burn (3). The specific number of calories needed for weight loss varies per individual and depends on factors such as age, sex, weight, and physical activity level.
When on a calorie deficit, it’s best to avoid foods high in calories but low in nutrients, often known as “empty calories.”
Examples include sugary drinks, fast food, ultra processed foods, and alcohol. These foods can increase your calorie intake without providing the essential nutrients your body needs and may be harmful to your health if eaten in excess (12).
An 800-calorie diet is a very low-calorie diet that should only be followed under medical supervision.
While such a level may lead to rapid weight loss, it can also have side effects, including nutrient deficiencies, gallstones, and heart problems (4) (9). It’s essential to consult with a healthcare provider before starting any very low-calorie diet.
To make a low-calorie meal plan that actually works, it’s important to focus on nutrient-dense foods that provide your body with the necessary vitamins, minerals, and macronutrients. Remember to listen to your body and make adjustments as needed.
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