Calorie Deficit Diet Plans – Introduction
A calorie deficit diet is one of the various strategies out there to lose weight and live healthily. It is based on the approach of consuming fewer calories than you burn a day.
The following article provides an overview of calorie deficit diets, including what they are, how they work, and how to calculate them. It also delves into the many types of calorie deficit diets and how to utilize various tools to plan and track your food intake.
What is a Calorie Deficit Diet?
Calories are commonly referred to as units of energy in the world of nutrition and fitness. One kilocalorie (commonly referred to as a calorie in dietary contexts) is defined as the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.
When we eat food irrespective of carbohydrates, proteins, or fats, our bodies break them down into simpler forms and utilize the energy stored in the food’s calories to fuel our bodily functions, including movement, digestion, breathing, and even thinking.
A calorie deficit occurs when the body expends more calories through physical activity and metabolic processes than it consumes through food and drink. It involves reducing calorie intake below daily energy expenditure to lose weight.
How to Understand a Calorie Deficit Diet?
The concept of a calorie deficit diet can be related to a budgeting system. Likewise, budgeting in which you need to limit your expenditures as per your needs, calorie deficit diet requires you to limit your intake as per body requirements. As budgeting leads to targeted financial savings, following a calorie deficit diet leads to targeted weight loss.
When you make a budget, you try to spend less than you earn to save money. In the same way, when you try to lose weight with a calorie-deficit diet, you make sure that you eat less than you burn. When on a low-calorie diet, you need to keep track of how many calories you eat and how much energy you use, just like you do when making a budget.
Among all aspects of budgeting and calorie-deficit diet, the most important and evident are discipline and consistency. As you need to stick to fixing the budget, in any case, to achieve your financial targets in budgeting, the same is the case with a calorie deficit diet. You need to stick with fix diet for the required results in weight loss.
According to research, a person’s risk of obesity is determined by their total calorie consumption, and putting your body in a calorie deficit for an extended length of time can result in weight loss. (1)
List of Calorie Deficit Diet Plans
In the next table, you can find different types of calorie deficit diets based on the targeted amount of calories per day. They also contain a variety of diet plans that are based on different diet approaches.
500 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
---|---|---|---|---|---|
Breakfast | 1 glass of milk or 1 glass of yogurt 1 apple | 2 hard boiled egg 1 toasted wheat bread | 1 small-size banana A slice of ricotta cheese | 2 hard boiled egg 1 tomato | 1 glass of milk or 1 glass of yogurt 1 apple |
Lunch | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast | 2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt) | 1 bowl of milk mushroom soup Small tuna | 80-100 grams of grilled or fried lean beef Lettuce, 4 cherry tomatoes and small-size cucumber | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast |
Dinner | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato | Fried zucchini (fry with a little olive oil) 1 slice of feta cheese 1 tomato | Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach) | 5 tablespoons of boiled vegetables 1 bowl of yogurt | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato |
Total calories for the day | 491 | 504 | 500 | 555 | 491 |
800 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | One large peach (70 calories), 1 apple (100 calories), 1 egg (65 calories) | 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories) | Mix 200 grams of oatmeal (140 calories) with a tablespoon of honey (65 calories), 110 grams of sliced tomatoes (20 calories) | 1 thin slice of cheese and 1 egg omelet (about 150 calories), 1 slice of toasted whole wheat bread (70 calories), 1 cup of green tea | 2 boiled eggs (130 calories), a slice of rye bread (70 calories), 200 grams of tomatoes (about 30 calories) | 1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories) | 1 boiled egg (65 calories), 1 glass of skim milk (100 calories), 1 apple (100 calories) |
Snack | 1 thin slice low-fat cheddar cheese (20 grams = 50 calories), Boiled 1 small-size potato (80 calories) | 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories) | 4-5 chopped strawberries (50 calories) in 1 small bowl of yogurt (90 grams = 56 calories) | 1 portion of mango (150 grams = 90 calories) | 1 medium-size cucumber (15 calories) | 1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories) | 100 grams of low-fat cottage cheese (90 calories) |
Lunch | 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 80 grams of chicken breast preferably grilled or boiled (180 calories), salad (50 calories) | 1 portion of olive oil red mullet meal (260 calories), 1 glass of buttermilk (55 calories) | 3/4 cup cooked oatmeal (200 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 100 grams of grilled beef (265 calories) |
Dinner | 1 portion of spinach meal (175 grams = 130 calories), 1 portion of yogurt (180 grams = 110 calories) | 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories) | 100 grams of beef grilled (265 calories) | 1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories) | Tuna (150 grams = 275 calories), green salad (50 calories) | 1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories) | 1 portion of spinach meal (130 calories) + 1 portion of yogurt (110 calories) |
Total calories for the day | 875 | 860 | 826 | 895 | 770 | 860 | 860 |
1000 Calorie
Foods | Fats | Carbs | Protein | Calories | |
---|---|---|---|---|---|
Meal 1 | 56 grams Egg (1 whole) | 5 | 0 | 6 | 69 |
25 grams of Green Bell peppers, chopped (about 1 tablespoon) | 0 | 1 | 0 | 4 | |
25 grams of Red Bell peppers, chopped (about 1 tablespoon) | 0 | 0.5 | 0 | 2 | |
96 grams of Bagel | 1 | 47 | 10 | 241 | |
Total: | 6g | 48.5g | 16g | 312 | |
Snack | 31 grams of ISOPURE ZERO/LOW CARB (about 1 scoop) | 0 | 0 | 25 | 100 |
75 grams of Strawberry, Frozen (about 3/8 cup) | 0 | 6 | 0.5 | 26 | |
350 mL of Water (about 1 & 1/2 cup) | 0 | 0 | 0 | 0 | |
Total: | 0 | 6g | 25.5g | 126 | |
Meal 2 | 114 grams Salmon Fillet (about 1/2cup) | 14 | 0 | 23 | 218 |
5 grams of Garlic powder (about 1/8 teaspoon) | 0 | 2 | 0 | 8 | |
15 mL of Lemon juice (about 1 tablespoon) | 0 | 3 | 0 | 12 | |
151 grams of Potatoes, sliced (about 2/3 cup) | 0 | 14 | 2 | 64 | |
Total: | 14g | 19g | 25g | 302 | |
Meal 3 | 114 grams Chicken Breast | 4 | 0 | 35 | 176 |
45 grams coconut milk (about 3/4 cup) | 5.5 | 2 | 0 | 57 | |
30 grams Lime juice (about 2 tablespoons) | 0 | 2.5 | 0 | 10 | |
62 grams of Asparagus, sliced (about 1/2 cup) | 0 | 2 | 1 | 12 | |
25 grams of Carrots, cubed (about 1/2 cup) | 0 | 2 | 0 | 8 | |
Total | 9.5g | 8.5g | 36g | 263 | |
Daily Total | 29.5g | 82g | 102.5g | 1003 |
1100 Calorie
Meals | Foods | Fats (g) | Carbs (g) | Protein (g) | Calories |
---|---|---|---|---|---|
Meal 1 | 20g Bran Cereals, Flaked, 1/2 cup | 15 | 3 | 72 | |
85g Chicken breast without skin, 3 oz | 13.33 | 53.33 | |||
75g Cabbage cooked, 1/2 cup | 5 | 1 | 24 | ||
26g Cashew nuts, roasted, 3 tablespoon | 15 | 135 | |||
Total: | 15 g | 20 g | 17.33 g | 284.33 calories | |
Snacks | 62 grams of ISOPURE ZERO/LOW CARB | 50 | 200 | ||
(about 2 scoop) | |||||
75g Blueberries, raw, 3/4 cup | 15 | 60 | |||
240g Skim milk, 1 cup | 12 | 8 | 80 | ||
Total: | 27 g | 58 g | 332 calories | ||
Meal 2 | 40g English Muffin, 1/2 | 15 | 3 | 72 | |
40g Cottage cheese, 1/4 cup | 5 | 20 | |||
57.5g Ground roast beef, 2oz | 15 | 60 | |||
45 grams Almond, 1/3 cup | 15 | 135 | |||
Total: | 15g | 15g | 23g | 287 calories | |
Meal 3 | 61g Egg whites, 2 | 10 | 40 | ||
17g Chapati Small, 1/2 | 7.5 | 1.5 | 36 | ||
15g Peanut oil, 3 tsp | 15 | 135 | |||
Total | 15g | 7.5g | 11.5 | 211 calories | |
Daily Total | 45g | 69.5g | 109.83g | 1114.33 calories |
1200 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | Yogurt with blueberries and honey | Peanut-butter banana toast | 2 slices of fresh mango | Vanilla chex cereal with skim meal | Greek yogurt with fruits and nuts | Baby kale break fast salad with bacon & egg | Toasted multigrain muffin with peanut butter and honey |
Calories: 274 | Calories: 290 | Calories: 214 | Calories:160 | Calories: 269 | Calories: 262 | Calories: 257 | |
Lunch | 1 hard boiled egg | Roast chicken and sweet potato | 4 cups of fig & goat cheese salad | 1 serving of apple & cheddar pita pockets | Thai green chicken curry & Red apple | 1 corn tortilla | 2 cups of vegetable weight loss soup |
Calories:70 | Calories: 442 | Calories: 340 | Calories: 354 | Calories: 294 | Calories: 70 | Calories: 337 | |
Snack | 2 cups of popcorn | 1 ounce of low fat cheese | Roasted almonds | Easy Cucumber salad | Vanilla yogurt | Half cup raspberries | 1 cup of raspberries |
Calories: 32 | Calories: 111 | Calories: 170 | Calories: 25 | Calories: 96 | Calories: 32 | Calories: 64 | |
Dinner | Creamy chicken and mushrooms with 1 cup of Balsamic-parmesan roasted cauliflower | 3 ounces of wild salmon | 5 oz cooked chicken breast and 2 cups of balsamic berry vinaigrette salad | Roasted root vegetables with goat cheese polenta | Citrus Poached Salmond and Asparagus | Fragrant thai chicken | Spaghetti bolognesse |
Calories: 476 | Calories: 121 | Calories: 414 | Calories: 442 | Calories: 453 | Calories:366 | Calories: 260 | |
Total calories per day | 842 | 964 | 1138 | 981 | 1112 | 730 | 918 |
1300 Calorie
Meals | Foods | Fats | Carbs | Protein | Calories |
---|---|---|---|---|---|
Meal 1 | 84g Whole Grain Bread 3 Slice 3oz | 22.5 | 6 | 114 | |
113g Cottage cheese, 1/2 cup | 14 | 56 | |||
2 egg whites, 61 grams | 7 | 28 | |||
15 grams, Olive Oil, 3 tsp. | 15 | 135 | |||
37.5g Mushrooms, 1/2 cup | 5 | 2 | 28 | ||
75g Leeks, 1.2 cup cooked | 5 | 2 | 28 | ||
Total: | 15g | 32.5g | 31g | 389 calories | |
Snack | 62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop) | 50g | 200 | ||
125g Raspberries, 1 cup | 10 | 40 | |||
75g Blueberries, 3/4 cup | 10 | 40 | |||
226g Low-fat milk, 1 cup | 5 | 12 | 8 | 125 | |
5g | 32g | 58g | 405 calories | ||
Meal 2 | 3 oz Beef Jerky, 85.05g | 21 | 84 | ||
36 grams Broccoli, 1/2 cup cooked | 5 | 2 | 28 | ||
15g Olive oil, 3 tsp. | 15 | 135 | |||
Total: | 15g | 5g | 23g | 247 calories | |
Meal 3 | 85 grams Herring, 3 oz | 21 | 84 | ||
31g Asparagus 1/4 cup | 5 | 2 | 28 | ||
56g Spinach 1/4 cup | 5 | 2 | 28 | ||
10g Corn oil, 1 tsp. | 15 | 135 | |||
Total | 15g | 10g | 26g | 275 calories | |
Daily Total | 50g | 79.5g | 138g | 1316 calories |
1400 Calorie
Meal | Calories |
---|---|
Breakfast | 461 |
1 slice of feta cheese | |
Tomato cucumber | |
1 bagel | |
1 boiled egg | |
Snack | 108 |
1/2 glass of whipped yogurt, grated apple, cinnamon | |
Lunch | 443 |
Sandwich (turkey, lettuce, whole wheat bread, tomato, cucumber, mustard) | |
A glass of buttermilk | |
Snack | 198 |
Half a glass of milk | |
25 grams of dark chocolate | |
Diner | 214 |
Whole wheat spaghetti with tomato sauce | |
Low-fat greens salad | |
Total Calorie of The Day | 1424 |
1500 Calorie
Foods | Fats | Carbs | Protein | Calories | |
---|---|---|---|---|---|
Meal 1 | 28 grams Bagel,1/4 or 1oz | 7.5 | 1.5 | 36 | |
87 g Tuna canned in water 3oz | 9 | 21 | 165 | ||
28.5g Shrimp, 1oz | 7 | 3 | 75 | ||
112.5g Tomato Sauce, Fresh, 1/2 cup | 5 | 2 | 28 | ||
15g Canola oil, 3 tsp | 15 | 135 | |||
Total: | 31g | 12.5g | 27.5g | 439 calories | |
Snack | 62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop) | 50g | 200 | ||
75g Blackberries, Fresh 3/4 cups | 15 | 60 | |||
115 grams Banana, 4oz | 15 | 60 | |||
2/3 cup Plain Yogurt, 180g | 5 | 12 | 8 | 125 | |
Total: | 5g | 42g | 58g | 445 calories | |
Meal 2 | 12.5g Wheat Bran, Dry 1/4 cup | 7.5 | 1.5 | 36 calories | |
35g Chicken breast, 4oz | 12 | 28 | 160 | ||
75g Zucchini, cooked 1/2 cup | 5 | 2 | 28 | ||
170g Orange, fresh 7oz | 15 | 60 | |||
10g Olive oil, 2tsp | 5 | 45 | |||
Total: | 5g | 39.5g | 31.5g | 293 calories | |
Meal 3 | 113g Lean sirloin meat 4oz | 12 | 28 | 220 | |
64g Pea pods, cooked 1/2 cup | 5 | 2 | 28 | ||
10g Canola oil, 2 tsp | 10 | 90 | |||
Total: | 21g | 5g | 30g | 338 calories | |
Daily Total | 62g | 99g | 147g | 1515 calories |
1600 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
---|---|---|---|---|---|
Breakfast | Tea or coffee (Unsweetened, 1 cup) Low-fat feta cheese (2 slices) Cucumber (1) Tomatoes (1) Bran Bread (2 slices) | Tea or coffee (Unsweetened, 1 cup) Low-fat feta cheese (1 slice) String cheese (1 slice) Cucumber (1) Tomatoes (1) Bran Bread (2 slices) | Tea or coffee (Unsweetened, 1 cup) Low-fat feta cheese (1 slices) Cucumber (1) Tomatoes (1) Bran Bread (1 slices) | Tea or coffee (Unsweetened, 1 cup) Low-fat feta cheese (1 slice) Boiled egg (1) Salami (1 slice) Olives (3) Cucumber (1) Tomatoes (1) Bran Bread (2 slices) | Tea or coffee (Unsweetened, 1 cup) Low-fat feta cheese (1 slice) Boiled egg (1) Salami (1 slice) Olives (3) Cucumber (1) Tomatoes (1) Bran Bread (2 slices) |
Snack | Dietary biscuits (4 pieces) 1 apple | Breadsticks (7 pieces) | Breadsticks (2 pieces) | ||
Lunch | Grilled or boiled chicken (100 grams) Non-skimmed yogurt (1 bowl) Lean salad (1 cup) Bran Bread (2 slices) | Grilled or boiled red meat (100 grams) Yogurt (1 bowl) Lean salad (1 cup) Bran Bread (2 slices) | Grilled or boiled chicken (100 grams) Buttermilk (1 glass) Lean salad (1 cup) Rice (6 tablespoons) | Vegetable meal (8 tablespoons) Yogurt (1 bowl) Lean salad (1 cup) Pasta (6 tablespoons) | Vegetable meal (8 tablespoons) Yogurt (1 bowl) Lean salad (1 cup) Pasta (6 tablespoons) |
Snack | Dietary biscuits (5 pieces) | Dietary biscuits (5 pieces) | Bagel (1) Cream cheese (1 tablespoon) | Breadsticks (2 pieces) | Breadsticks (2 pieces) |
Dinner | Vegetable meal (8 tablespoons) Non-skimmed yogurt (1 bowl) Lean salad (1 cup) Rice (6 tablespoons) | Vegetable meal (8 tablespoons) Yogurt (1 bowl) Lean salad (1 cup) Pasta with tomato sauce (6 tablespoons) | Vegetable meal cooked with meat (8 tablespoons) Yogurt (1 bowl) Lean salad (1 cup) Bran Bread (2 slices) | Grilled or steamed fish (100 grams) Lean salad (1 cup) Bran Bread (2 slices) | Grilled or steamed fish (100 grams) Lean salad (1 cup) Bran Bread (2 slices) |
Snack | 1 banana 1 glass of milk | 1 Fruit | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) | Fruit (1) Milk (1 tea glass) |
Total calories for the day | 1605 | 1524 | 1517 | 1374 | 1374 |
1700 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of basic chaffle with 1 serving of fruit salad | 1 serving of smoked salmon and cottage sandwich with 2 easy to peel hardboiled eggs | 1 serving of cheesy scrambled eggs with scallions | 1 serving of smoked salmon and cottage sandwich with 2 easy to peel hardboiled eggs | 1 serving of southwestern eggs with 1 slice of buttered toast | 2 servings of spinach, swiss and egg white omelet with 2 servings of whole-wheat toast | 1 serving of cinnamon apple oatmeal with 2 strips of bacon |
Snacks | 1 serving of gouda cheese on rye sandwich | Pecans ( 1 oz) | 1 serving of mixed greens with olive oil and lemon salad dressing and 1 orange | 1 serving of cottage cheese and salsa with 1 serving of cucumber avocado salad | 1 serving of gouda cheese on rye sandwich | 2 servings of mango trifle | 1 serving of arugula salad with 1 orange |
Lunch | 1 serving of spinach salad with 2 servings of red bell pepper and hummus | 1 serving of cottage cheese and hummus sandwich with almonds( 1oz) | 1 serving of cool summer cucumber chicken and tomato toss with 2 servings of yogurt and strawberries | 1 serving of cottage cheese and hummus sandwich with almonds (1 oz) | 2 servings of crustless cucumber sandwich with 1 serving of cottage cheese and banana | 2 servings of banana almond butter | 1 serving of turkey sandwich with 2 serving of cheese slices |
Snacks | 1 serving of tuna stuffed pepper | 2 servings of turkey lettuce rollups with 1 apple | 1 serving of turkey lettuce rollups with 1 apple | 1 serving of spinach salad with 1 serving of sliced bell pepper | 2 servings of bell pepper and hummus snack | 1 serving of peppered cottage cheese | 2 servings of cottage cheese and salsa |
Dinner | 2 servings of tarragon and Dijon chicken salad with 2 servings of roasted green beans | 1 serving of chef salad | 1 serving of tarragon and Dijon chicken salad with roasted green beans | 1 serving of fresh tomato pasta | 1 serving of chicken and mashed potatoes with 2 servings of fast and easy spinach with shallots | 1 serving of Cajun coconut shrimp with 2 servings of spicy garlic broccoli | 2 servings of smashed white beans on toast with 1 serving of sautéed swiss chard |
Total calories for the day | 1710 | 1695 | 1699 | 1699 | 1690 | 1697 | 1700 |
1800 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 2 servings of Zucchini hash with green smoothie | 1 serving of sriracha scrambled eggs and ham with 2 cups of non-fat greek yogurt | 1 serving of cream cheese omelette with 1 cup of non-fat Greek yogurt | 1 serving of vanilla banana milkshake with 1 serving of microwave poached eggs | 1 serving of crème Fraiche and chive scrambled eggs with 1 serving of cinnamon apple bites | 1 serving of zucchini hash with 8 baby carrots | 1 serving of 2 ingredient protein pancakes with 1 slice of butter toast |
Snacks | 1 serving of crustless cucumber sandwich | 1 serving of lemon parmesan salad with 2 sliced bell pepper | 1 serving of berry yogurt smoothie with almonds( 1 oz) | 1 serving of tuna turmeric salad with 1 serving of cheese slices | 2 servings of cool summer cucumber and tomato toss | 1 serving of Caprese salad | Pecans ( 1 oz) with 1 orange |
Lunch | 1 serving of Tuna and white bean salad with 1 sliced bell pepper | 1 serving of peanut butter and jelly sandwich with 4 stalks of celery | 1 serving of apple with almond butter and 1 serving of yogurt and banana | 1 serving of protein fluff with 4 stalks of celery | 1 serving of barbecue tuna sandwich with 1 sliced bell pepper | 1 serving of peanut butter and jelly sandwich with 4 stalks of celery | 1 serving of apple with almond butter and 1 serving of yogurt with banana |
Snacks | 1 serving of yogurt and strawberries | 2 servings of mixed greens with olive oil and lemon dressing and 1 cup of strawberries | 2 servings of celery with homemade hummus | 1 serving of mango trifle with 1 hard boiled egg | 1 serving of crustless cucumber sandwich with 1 piece of string cheese | 1 serving of yogurt and strawberries | 1 serving of tuna stuffed pepper |
Dinner | 1 serving of shrimp and corn with basil with 8 easy parmesan crisps | 1 serving of quinoa and yogurt parfait with 4 easy parmesan crisps | 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast | 1 serving of shrimp and corn with basil and 8 easy parmesan crisps | 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast | 2 servings of sweet potato, kale and shrimp skillet | 1 serving of turkey and onion quesadillas with 1 serving of garlic asparagus soup |
Total calories for the day | 1698 | 1698 | 1708 | 1695 | 1698 | 1701 | 1701 |
1900 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 2 servings of asparagus omelette with 2 oranges | 1 serving of gluten-free banana egg pancake with 2 servings of whole-wheat toast | 1 serving of Vanilla banana milkshake | 1 serving of everyday fluffy scrambled eggs with 2 apples | 2 servings of oat and cottage cheese pancakes | 1 serving of high protein omelette with 1 apple | 1 serving of cinnamon apple oatmeal with 2 strips of bacon |
Snack | 1 serving of scrambled eggs with spinach and parmesan | 2 servings of cottage cheese and salsa | 1 serving of scrambled eggs with spinach and parmesan with 1 cup of strawberries | 1 serving of peanut butter and banana toast | 1 serving of breakfast sandwich with 1 cup of strawberries | 1 serving of simple lemon pepper tuna with 1 orange | 1 serving of basic egg white omelette with 1 orange |
Lunch | 1 serving of curry scramble with 2 slices of butter toast topped with cinnamon | 1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey | 1 serving of vegetable juice | 1 serving of high protein energy balls with 1 cup of non-fat Greek yogurt | 1 serving of cottage cheese and spinach turkey burgers | 1 serving of cucumber avocado salad with 1 serving of cheese slices | 1 serving of peanut butter, banana and flax green smoothie with grilled peaches and honey |
Snack | 1 serving of tuna avocado salad with 1 orange | 1 serving of lettuce cucumber walnut salad | 1 serving of ham, pepper and tomato scramble | 1 serving of tomato, cream cheese and pepper sandwich | 1 serving of mango trifle | 2 servings of Denver omelette | 2 servings of cucumber avocado salad |
Dinner | 1 serving of cottage cheese scramble | 1 serving of cream cheese omelette with 1 serving of cinnamon apple bites | 1 serving of pica de Gello egg white cups with 2 oranges | 1 serving of egg and cottage cheese omelette with 2 easy to peel hard-boiled eggs | 1 serving of tofu, tomatoes and avocado salad | 1 serving of blueberry parfait with 1 orange | 1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus |
Total calories for the day | 1893 | 1902 | 1897 | 1900 | 1896 | 1899 | 1901 |
2000 Calorie
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of honey cocoa oatmeal with 2 slices of butter toast | 1 serving of nectarine oatmeal | 1 serving of tropical skin cleanser green smoothie with grilled peaches and honey | 1 bowl of nectarine oatmeal | 1 serving of spinach and mushroom breakfast scramble with 2 serving of apple toast | 1 serving of egg burrito | 1 serving of vanilla banana milkshake with 1 slice of butter toast |
Snack | 1 serving of plain tuna salad with 1 cup of strawberries | 1 serving of cottage cheese with dill tuna | Corn flakes ( 1 bowl) | 1 serving of mixed greens with olive oil and lemon dressing | 1 cup of simple lemon pepper tuna | 2 serving of arugula salad with 1 banana | 2 servings of cheese slices |
Lunch | 2 servings of pear, gorgonzola and pecan salad | 1 serving of avocado chicken salad with 1 serving of cantaloupe with feta and pepper | 2 servings of pear, gorgonzola and pecan salad | 2 serving of mocha coffee protein shake | 1 serving of raspberry cream cheese and turkey sandwich with 1 serving of carrots with hummus | 1 serving of goat cheese and pear bagel | 1 serving of avocado chicken salad with 1 serving of cottage cheese and radishes |
Snack | 1 serving of spring radish salad with pecans ( 1 oz) | 1 serving of yogurt and banana | 1 serving of banana pineapple ice cream | 1 serving of orange banana and grape smoothie | 1 serving of yogurt and banana | 2 servings of cheese slices | 1 serving of tuna avocado salad |
Dinner | 1 serving of balsamic chicken salad with garlic roasted Brussels sprouts | 1 serving of balsamic chicken salad with garlic roasted Brussels sprouts | 1 serving of five ingredient pasta toss with 1 serving of avgolemono | 1 serving of roasted broccoli with parmesan lemon butter sauce | 1 serving of cottage cheese tuna pasta | 1 serving of five ingredient pasta toss with 1 serving of avgolemono | 1 serving of panang curry with tofu |
Total calories for the day | 2002 | 2005 | 1997 | 2008 | 2001 | 2004 | 1998 |
How to Plan Your Calorie Deficit Diet?
Planning a calorie deficit diet will involve several tools and steps:
1. Calculate Your Daily Calorie Requirements:
You can calculate your daily calorie requirement by estimating the number of calories your body needs to perform its daily activities based on your age, gender, weight, height, and activity level. Here are the steps to calculate your daily calorie requirements:
-
Basal Metabolic Rate (BMR)
The basal metabolic rate, or BMR, is the minimum amount of energy or calories required by your body while at rest; it excludes the variable effect of physical activity, i.e., any movement or digestion. In other words, BMR is the number of calories your body would burn if you lay down all day and did nothing.
BMR accounts for about 60% to 75% of daily calorie expenditure, depending on an individual’s activity level and muscle mass. Thus, it comprises energy for regular body cellular homeostasis, heart activity, brain and nerve function, etc.
Your BMR is determined by a variety of factors, including your age, gender, height, weight, and body composition. Knowing your BMR can help you determine your daily calorie needs for weight loss, weight maintenance, or weight gain. (2)
BMR can be estimated using several equations, including the Harris-Benedict equation, Mifflin-St Jeor equation, or other updated formulas that may provide more accurate results based on individual factors. (3)
BMR can also be calculated by using our BMR calculator
-
Total Daily Energy Expenditure
Total Daily Energy Expenditure is abbreviated as TDEE. It is the amount of energy your body expends in a day through multiple activities such as digestion, movement, and physical exercise.
Calculating your TDEE can help you determine how many calories you need to consume each day to maintain, gain, or lose weight. Several things, like your age, gender, height, weight, and amount of activity, are taken into account when figuring out your TDEE.
Once you’ve calculated your BMR, you may use it to calculate your TDEE by simply multiplying it by the physical activity factor. The physical activity factor is determined by an individual’s type of activity (e.g., 1.3 for inactive, 1.5 for moderately active, and 1.7 for extremely active). (2)
2. Set a Calorie Deficit Goal
Your BMR and TDEE, can guide you to adjust your daily calorie intake to meet your specific goals. Calculate and decide how many calories you must reduce from your daily intake to achieve a calorie deficit. Reducing or limiting at least 500-1000 per day may produce a loss of 1-2 pounds per week.
3. Monitor Your Calorie Intake
Track your calorie intake using a food diary, an app, or a website to make sure you aren’t over your daily calorie allotment. Make sure you are taking the appropriate portion sizes for your meals and snacks by using measuring cups and food scales.
4. Plan Meals wisely
Focus on foods that are high in vitamins and minerals, like fruits, veggies, whole grains, lean protein, and healthy fats, to make sure you get all the vitamins and minerals your body needs while still eating less overall.
5. Incorporate Physical Activity
Include physical exercise in your daily routine to enhance your calorie deficit and burn more calories. By increasing physical activity, one can improve calorie burn, decrease appetite, and produce a natural calorie deficit without concentrating on calorie reduction (4).Try to exercise for at least 30 minutes, most days of the week, at a moderate level.
6. Be Patient and Consistent
Consistency is the key to everything. Maintaining a healthy weight takes time and dedication. Maintain a calorie deficit and wait for results before giving up on your weight loss efforts.
Types of Calorie Deficit Diets
Every single diet out there operates on the same basic principle of a calorie deficit. In other words, all diets work by helping you consume fewer calories than your body burns, leading to a calorie deficit.
Low-Fat Diets
Research has shown that reducing fat in your diet can provide you with various health benefits for cardiovascular disorders, obesity, and various types of cancers. Low-fat diets are diets that have 30% or less than 30% of the fat content in them. Vegetables, fruits, egg whites, cereals made from whole grains, beans, peas, lentils, skinless chicken, seafood, and low-fat dairy products are a few examples of typical low-fat foods.
MUFA (Mono-Unsaturated Fatty Acids) and PUFA (Poly-Unsaturated Fatty Acids) are usually preferred as they lower the low-density lipoprotein, which is a bad cholesterol. While most saturated and trans fats are considered unhealthy as they increase the level of low-density lipoprotein. So, it is advisable to reduce these types of fats while creating a calorie deficit based on fat restriction. (5)
DASH Diet
DASH is an abbreviation for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy eating plan meant to help treat or prevent hypertension (high blood pressure). The diet limits foods heavy in sodium, saturated fat, and added sugars. Furthermore, it encourages protein, fiber, potassium, magnesium, and calcium-rich foods, including fruits and vegetables, legumes, nuts, whole grains, and low-fat dairy products. (6)
Mediterranean Diet
The Mediterranean diet emphasizes healthy fats such as olive oil, nuts, and fish; it is not specifically low-fat but focuses on high consumption of fruits, vegetables, whole grains, and lean protein sources, with a preference for quality fats. It emphasizes fresh, unprocessed foods like vegetables, olive oil, fish, and poultry. However, you must avoid processed foods, salt, red meat, and saturated fat. The Mediterranean Diet includes a great variety of delicious recipes.
In addition, it assists in the treatment of cardiovascular conditions, cancers, neurodegenerative diseases, obesity, diabetes, and overall mortality. (7)
Plant-Based Diets
It is a broad category and comprises the following diets in it:
- The vegetarian diet, also known as ovo-lactovegetarian, includes all plant-based foods as well as eggs and cheese.
- Vegan means that you only eat plant-based foods and don’t eat any meat, dairy, eggs, or honey.
- The pescatarian diet is mostly vegetarian but also has fish.
- Whole-foods, plant-based (WFPB): This diet is very close to a vegan diet. Low in fat and high in fruit, veggies, and whole grains.
- A flexitarian diet is a broad term for people who mostly eat veggie or plant-based foods but occasionally eat some meat, dairy, or seafood. (8)
Low-Carb Diets
According to one study, a low-carbohydrate diet following weight reduction burned more calories than a high-carbohydrate diet, especially among individuals with high insulin production (9). Diets that are low in carbohydrates are frequently recommended to those who want to lose weight and maintain stable blood sugar levels.
Foods that are high in carbohydrates or added sugar are often restricted in the majority of low-carb plans. A low-carbohydrate diet limits carbs, such as those in bread, pasta, and sweet meals. It is high in protein, fat, and veggies. Generally, low-carbohydrate diets claim to result in a significant increase in total energy expenditure (TEE) of 400-600 kcal/day. (10)
Ketogenic Diet
The ketogenic diet, also known as the keto diet for short, is a low-carb diet. It can assist the body in burning more fat, reducing hunger, and lowering blood sugar levels. A ketogenic diet consists predominantly of high-fat, moderate-protein, and extremely low-carbohydrate foods. In other words, 55% to 60% of the macronutrients in the diet are fat, 30% to 35% are protein, and 5% to 10% are carbohydrates. Specifically, a 2000-kilocalorie-per-day diet contains 20 to 50 grams of carbohydrates per day. (11)
Atkins Diet
The Atkins diet is a low-carb diet that gained popularity in the 1972 book “Dr. Atkins’ Diet Revolution” by Dr. Robert Atkins. The Atkins diet is a low-carb diet that focuses on high-protein and high-fat foods. The diet has four phases: Induction, Balancing, Maintenance, and Lifetime Maintenance. This diet urges you to eat plenty of lean protein, such as fish, poultry, and pig, along with healthy fats like butter, salad dressing, or olive oil, low-carb vegetables like spinach, and nutrient-dense fruits and vegetables at each meal. Cutting back on carbohydrates is advised in this diet.
Paleo Diet
The Paleo diet, also known as the “caveman diet” or “Stone Age diet, is an eating plan that is based on foods that early humans might have consumed during the Paleolithic era or “Old Stone Age.” The Paleolithic Era spans the time period from approximately 2.5 million to 10,000 years ago.
The Paleolithic diet primarily consisted of what was available in the environment, including animal protein (such as meat and fish), fruits, vegetables, nuts, and seeds. Legumes and grains, including wild barley, are generally excluded from the paleo diet as these foods became common with the advent of farming and agriculture, which post-dates the Paleolithic era. Since domesticated animals were absent, lean small game animals were used to provide 3% of the diet’s animal protein. Bees and honey were also backup food (12). You can’t have cereal grains, legumes (including peanuts), dairy, refined sugar, refined vegetable oils, potatoes, processed foods, or salt.
Intermittent Fasting
The timing of your meals is restricted when you practice intermittent fasting, which results in a decrease in overall caloric intake.
The Intermittent Fasting (IF) diet does not prohibit you from eating any particular kind of food but rather prescribes a schedule for when you should consume each of your meals.
You are going to have to skip either breakfast or dinner if you want to stay within that frame of time. In the end, you will have to cut anywhere from 250 to 600 calories from your daily intake, depending on the situation. One of the benefits of fasting is an improvement in one’s metabolic rate, as well as improvements in blood pressure and cholesterol levels. (13)
- 5:2 Day Diet
A dietary strategy known as “intermittent fasting” serves as the foundation for the 5:2 diet. This is a type of eating pattern in which you eat normally at certain times of the day and then fast at other times. On the 5:2 diet, you eat normally and healthily for five days of the week, and then you ‘fast’ for the other two days of the week. There are several different variations of this diet.
Very Low-Calorie Diets
Very low-calorie diets (VLCDs) are eating plans that provide less than 800 kcal per day, usually in the form of meal replacements and are generally given under the supervision of a doctor. The goal of these kinds of programs is to help people lose weight very quickly while keeping their muscle strength. Most of the time, this is done by eating small amounts of prepackaged food and supplements that come in powder form. It is usually preferred for overweight and obese individuals. (14)
Conclusion
In conclusion, calorie deficit diets can help people lose weight and improve their health because they require people to eat less than they burn. By making a caloric deficit, the body is forced to use stored fat for energy, which leads to weight loss. However, it is always advisable to consult a nutritionist or a dietician while creating a calorie deficit. Also, it’s important to focus on eating foods that are high in nutrients and to make sure the body still gets all the vitamins and minerals it needs.
Low Calorie Recipes
Remember, “low calorie” can vary depending on the individual and context. The FDA (Food and Drug Administration) defines “low calorie” as “does not provide more than 40 calories per reference amount.”(15) There is a difference between a “low calorie meal” and lowering your calorie intake as an individual.
See Also
- Howell, S., & Kones, R. (2017). “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories.American journal of physiology. Endocrinology and metabolism,313(5), E608–E612.
- Pelley, J. W. (2012). Nutrition. Elsevier’s Integrated Review Biochemistry, 171–179.
- Luy, S. C., & Dampil, O. A. (2018). Comparison of the Harris-Benedict Equation, Bioelectrical Impedance Analysis, and Indirect Calorimetry for Measurement of Basal Metabolic Rate among Adult Obese Filipino Patients with Prediabetes or Type 2 Diabetes Mellitus. Journal of the ASEAN Federation of Endocrine Societies, 33(2), 152–159.
- King, J. A., Wasse, L. K., & Stensel, D. J. (2013). Acute exercise increases feeding latency in healthy normal weight young males but does not alter energy intake.Appetite,61(1), 45–51.
- Bhandari P, Sapra A. Low Fat Diet. [Updated 2023 Feb 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK553097/
- Steinberg D, Bennett GG, Svetkey L. The DASH Diet, 20 Years Later.JAMA.2017;317(15):1529–1530. doi:10.1001/jama.2017.1628
- Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean diet and health.BioFactors (Oxford, England),39(4), 335–342.
- Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets.Missouri medicine,118(3), 233–238.
- Ebbeling, C. B., Feldman, H. A., Klein, G. L., Wong, J. M. W., Bielak, L., Steltz, S. K., Luoto, P. K., Wolfe, R. R., Wong, W. W., & Ludwig, D. S. (2018). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial.BMJ (Clinical research ed.),363, k4583.
- Hall, K.D., Guo, J. & Speakman, J.R. Do low-carbohydrate diets increase energy expenditure?.Int J Obes43, 2350–2354 (2019).
- Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
- Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK482457/
- Dong TA, Sandesara PB, Dhindsa DS, et al.Intermittent fasting: A heart healthy dietary pattern?Am J Med. 2020;133(8):901-907. doi:10.1016/j.amjmed.2020.03.030
- Kehle, S. M., Benas, J. S., & Friedman, M. A. (2004). Obesity. Encyclopedia of Applied Psychology, Three-Volume Set, 677–681.
- https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.60