What is a calorie-deficit diet and how to follow it?

In today’s time when most of our lifestyles have turned sedentary, weight gain is not an uncommon scenario. Mindless eating habits, lack of physical activity, stress and sitting most of the time, all these are culprits behind those extra kilograms you are gaining. If you have tried all types of diets like keto, paleo, intermittent fasting and have failed to achieve your target weight, then here is the most effective diet that you can easily follow, even with a buddy schedule.

In simple terms, burning more calories than you consume is referred to as a calorie-deficit diet. First of all, you need to know that one kilogram consists of a total of 7,000 calories. So, in order to burn one kg in a week, you need to create a calorie deficit of 1000 each day. You can keep the target as per your goal and alter the calorie deficit needed accordingly. A calorie deficit between 500-1000 is usually considered safe and achievable.

The only way of doing so is by consuming lesser calories than you burn or by burning more calories than you consume. Keep in mind that burning calories is just not exercising. Your body also burns calories while carrying out day-to-day activities like walking, working, eating, breathing and even sleeping.

For example- If you exercise to burn 1000 calories each day, you'll lose one kilogram in a week. 1000 calories x 7 days = 7,000 calories.

Exercise for a minimum of 30-40 minutes every day. If exercise seems too tedious to you, get creative with calories. You can do running, jogging, swimming or play a sport of your choice like basketball, badminton or tennis to burn those calories. You can cycle around your block and even do skipping to effectively burn extra calories. Move around as much as possible. Always take the stairs while going anywhere and if your job requires sitting for most of the time, get up after one hour and do standing jogging for 5 minutes.

Always pay close attention to your portion size. Take a small portion of food, just enough to fill your stomach about 80%. This technique is followed by the Japanese, which is also said to be the reason behind their lean and fit bodies. Also set an eating window for yourself and eat between those hours. Space out your meals- breakfast, lunch, snacks and dinner wisely and give a gap of 3-4 hours between each meal. Have an early dinner around 7 pm or maximum by 8 pm to aid weight loss, prevent acidity and indigestion.

Opt for healthy food items and avoid fried and sugary foods at all costs. Make your dal, curries and vegetables in minimal oil. Eat at least 3 different types of fruits in a day along with protein in some form. Have a portion of dal/curd and vegetables in lunch to balance your meals. Some delicious yet healthy meal options include sprouts, paneer bhurji, poha, vegetable vermicelli, upma, dosa, oats, cheela, quinoa, whole-wheat pasta, boiled rajma salad and khichdi.

Have a steady intake of water throughout the day. This will satiate your untimely hunger pangs and will also hydrate you. Drink at least 8 glasses of water every day to speed up your metabolism. Also include some healthy liquids in your diet like fresh fruit/vegetable juice, chia seeds water, coconut water, green tea and jeera tea to flush out toxins from the body.

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