Calorie deficit diets are known for their effectiveness in losing weight.
Although different weight management strategies suit personal needs, research highlights that eating fewer calories than you burn is the key factor for weight loss (1).
Calorie deficit has nothing to do with starving yourself or depriving yourself of your favorite meals. It means you eat less and move more.
Calorie deficit is a personal process where your goals depend on sex, age, activity level, and overall health.
This review will cover the commonly used 1,500 calorie diet plan.
Plus, you’ll also discover:
You’ll start with an easy calorie deficit meal plan for weight loss.
It contains approximately 1,500 daily calorie meals. This 7-day meal plan will help you smoothly move towards your goals. Some products might be substituted if desired, and you can adjust portion sizes if your daily calorie goal is lower or higher than 1500.
This detailed plan for calorie deficit meals is approximate and may not suit everyone. However, it can inspire those who prefer eating healthy and delicious meals without searching for options.
Figuring out your calorie deficit depends on the following factors:
A safe and sustainable calorie deficit typically ranges between 300 and 750 daily calories.
Here are simple calculations you can perform to define your calorie goal.
You should start by estimating your Basal Metabolic Rate, which estimates the minimum number of calories you need to burn to sustain your daily life during 24 hours of rest.
Here is one formula, but there are plenty of free online calculators to do the BMR math for you (2):
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When you get your BMR, you can use additional formulas, based on your activity levels, to determine your caloric need:
You may also use a special online calculator to help you determine your daily calorie needs (3).
So, for example, if your energy needs are 2,000 calories daily and you aim to lose 1 pound a week:
Read more: Healthy Fitness Meals to Fuel Your Workout Every Day
The easy calorie deficit to follow is personal to everyone.
It will vary for each person depending on their sex, age, weight, and physical activity levels. Use the online calculator or manually count your daily calorie requirements.
Later, many things will depend on your fitness goals.
For instance, to lose 1-2 pounds a week, you must eat 500-1000 calories less than your total weight-maintenance calories. If your body requires 2,325 calories daily to maintain its current weight, you reduce your daily calories to between 1,325 and 1,825 (5).
The easiest way to calculate your calorie deficit is simply to use an online calculator (6). It may give precise results based on sex, age, activity level, and weight.
If you don’t want to do it alone, the best thing is to refer to a specialist.
Your doctor or dietitian can give you the most accurate caloric intake estimates and the calorie deficit that helps you attain your fitness goals.
Moreover, a dietitian can help you create a personal, easy calorie deficit meal plan female or male-specialized.
Another good way to get a calorie deficit without counting calories may involve:
They won’t help you feel satisfied as complex carbs do.
In this case, whole-grain foods, veggies, and fruits are your ideal substitutions.
This satisfaction may reduce their calorie intake automatically (7).
It makes sense because it gives your body time to recognize feeling satiated, which may help reduce calorie intake.
You might have heard of situations when people talk about eating less than 1000 calories a day and not losing weight. How does it happen?
One of the causes of the problem could be the choice of food, leading to a person eating more calories than they realize. There are special meals for calorie deficit that are healthy and have fewer calories while helping you stay full for longer.
Feel free to add these foods to your calorie deficit diet for fat loss, according to the Mayo Clinic (8):
Most veggies are low in calories and contain fiber and water.
Great examples are:
Make sure you serve vegetables in all your meals. A good rule of thumb is to fill half your plate with veggies.
All the fruits are good for your health, especially whole fruits. Eat them as your dessert or snack instead of devouring endless chocolates and candies.
A good idea to add more taste to your fruits is to cut them on the plate and serve them with nuts. Fruits and nuts mixed are especially delicious (also Greek yogurt!).
Whole grains are your best friends here because they are high in fiber and other essential nutrients to keep you full.
Opt for:
Starchy vegetables like potatoes, sweet potatoes, corn, and winter squash are excellent complex carbohydrate sources. Legumes like beans, lentils, and peas are perfect sources of complex carbs and protein.
These foods come from both plant and animal sources.
The healthiest options are those high in protein but low in fat and calories, such as:
Not all fats are healthy. Give preference to nuts, seeds, and oils, such as olive, flaxseed, and safflower oils, which contain healthy fats. Reduce the intake of saturated fat and trans fat (butter or shortening).
Creating a meal plan to lose belly fat and overall weight is simple and individual.
Here are essential steps to pull off a good plan that will work for your needs:
The best option here would be to talk to a registered dietitian.
You could get ideas from the sample meal plan above. Also, search for additional meals on the internet. Many healthy ideas exist for breakfast, lunch, dinner, and snacks.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Last but not least, allow yourself to indulge in treats in moderation.
Many people desire to feel pleasure from food. Having restrictions may lower your motivation to move forward and break from your calorie-deficient routine faster.
If you leave some “calorie room” for your favorite chocolate, candy, or cake slice, you increase the possibility of sustaining your journey for longer.
Being physically active, eating nutrient-dense food in smaller portions, and pleasing yourself with special treats (sometimes) are an excellent combo for reaching weight loss goals.
Read more: Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet
We shared a good example of an easy calorie-deficient meal plan at the beginning of this review.
Pack your meals with these food groups to stay full for longer while eating fewer calories:
If, aside from weight loss, you have other fitness goals, such as building muscle, you can check the article “Can you build muscle in a calorie deficit?”
The article contains prolific information about calorie deficits and their impact on muscle gain.
A good place for most people to start is a deficit of 500 daily calories less than their maintenance energy requirements (4). However, calculating it online or offline using your basic information is better. Check out online sources to calculate your most effective calorie deficit, according to your needs, age, weight, sex, and physical activity. Yes, losing weight on a 1200-calorie diet is possible, but not completely healthy, especially long-term. In most cases, people must eat more than 1200 calories daily to stay full, energetic, and shed pounds. Yes, 1500 calories is a common calorie goal for weight loss. Yet, it may not be effective for everyone because caloric requirements differ. While for some people this calorie deficit brings positive results, for others it can lead to an unhealthy deficit. It’s better to calculate your individual needs. Eating foods high in fiber and protein is a good idea when you’re hungry. Such foods satiate you for longer and have fewer calories. For example, eat whole grains, veggies, lean meats, and fruits. Frequently Asked Questions
What is the most effective calorie deficit?
Can I lose weight on 1200 calories a day?
Is 1500 calories enough for a deficit?
What should I eat when hungry in a calorie deficit?
This review covered an easy calorie-deficient meal plan to lose weight.
Calorie deficit maintenance is the main way to shed pounds healthily.
There is no ideal calorie deficit for everyone since we base the calorie goal on the individual’s age, sex, physical activity, and weight.
Those who don’t want to count calories can use other ways to be in a calorie deficit. Alternatives to calorie counting include reading food labels, going light at restaurants, eating more slowly, limiting prepackaged meals, and reducing the intake of refined carbs.
Creating a personal calorie deficit meal plan requires knowing your goals, basic calorie needs, and adding high-protein/fiber foods to your dishes.
Don’t hesitate to talk to a healthcare provider or a dietitian to calculate your calorie deficit for a simple meal plan.
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