How to lose weight with a Calorie Deficit Diet

Most often than not the weighing scale in your home would have been a reason for that mini heart attack, then spotting a spider on the wall. We all secretly desire to have a ripped physique without quitting on all those palatable food like doughnuts, brownies, chole bhature, pizza, and more. 

Now, you may be thinking, that you have to quit all these foods on a calorie deficit diet plan?! But what if you can eat all these things, learn to be innovative in the kitchen, and still reach your goal? 

Being on a calorie deficit diet doesn’t mean that you cannot eat your favorite food. You just have to be smart about the same. 

Calorie Deficit Meaning:

Calorie deficit means eating less than your total daily energy expenditure (TDEE) and trust me, you can include quit a few things. I will show you some of the things that I eat while being on a calorie deficit diet myself, that will make you drool. 

calorie deficit food
Soya Paneer Tikki

Some people also follow what we call “If It Fits In Your Macros”. This is nothing but adjusting the macros (Protein, Carbs, Fats) of your choice of the dish in your plan, while still being on a calorie deficit. Let’s say, you want doughnuts. Now, there’s two way you can manage this situation. Make air-fried/baked doughnuts at home using the ingredients you have in your diet (search YouTube for 50 calories doughnut), or alternatively, you can find the calories of the doughnut and reduce that many calories from your daily set calories. 

Now when thinking about losing weight, people often wonder what are calorie deficit foods. 

Calorie Deficit diet
whole wheat pot stickers

While there aren’t any specific food, but one thing that you would definitely help will be eating low calories, high volume food such as air-popped popcorn, green vegetables, fruits, complex carbs such as buckwheat, oats, etc. 
They will help you will full for longer, while not adding too many calories. 

Also, ensure that you are eating sufficient protein throughout your meals. Protein has a high satiety level, plus it helps repair your muscles and your body burns more calories trying to digest protein. 

Calorie Deficit Calculator: 

Now if you are wondering “How do I figure out my calorie deficit”? Then don’t worry, it’s quite simple. You can simply download an app like Fittr, or google search for BMR and TDEE calculator. Just after filling in a few basic details, you will get to know what your daily energy expenditure calories are. Say for example, Your BMR is 1600 and your TDEE is 2200, a good way to create a deficit would be either reducing 200-300 calories from the TDEE or reduce 20% and that will give you a good number to start your calorie deficit diet. 

One thing that you should pay attention to while creating a calorie deficit diet plan for yourself is to ensure that you are getting at least 1-1.2 grams of protein per kg of body weight, the rest of the calories can be divided between carbs and fats. 

Calorie deficit Indian diet

Now most people think that you can only get protein from non-vegetarian food, but that’s not the case. Understanding that around 23% – 37% of Indians are estimated to be vegetarians, it’s important to understand how they can have RDA of protein in their diet. 

Some of the vegetarian protein sources include paneer, cheese, soya, greek yogurt, whey protein. Even lentils contain a good about of protein but they do have a higher percentage of carbs when compared to protein. So always calculate the Marcos, to ensure that you are in a deficit. 

Calorie Deficit Food
Chili cheese toast

Being on a calorie deficit diet, it’s important to understand that eating right doesn’t mean eating less. 
Now, while writing this blog, I asked a few of my friends to ask some questions that they have in their mind, related to a calorie deficit, macros, and nutrition in general. I have selected 3 questions that are in line with the current topic to answer below. 

Are you ready for busting some myths? 

Let’s go!

  • How long do I have to be on a calorie deficit to see results? 

Usually, you will start seeing results within a week or two but you should continue being on calorie deficit till you reach your goal. Please note, it is good to take a diet break every 6-8 weeks, as your body will adapt to certain calories and chances of you hitting a plateau would be higher in such cases. 

  • What happens when you are in too much of a calorie deficit? Can you survive on 800 calories? 

If you reduce your calories to 800 per day or eat really less, while initially you will see results but might start facing many other health issues. If your BMR is 1600 i.e your body burns around 1600 calories while at rest and you are eating way less, that you will soon start feeling fatigue. Your metabolic rate will drop and that will making losing weight much more of a challenge. So reducing your calories drastically is not recommended. Always consult a certified nutritionist for guidance, help and support so that you can lose weight/fat without harming yourself. 

  • Will I lose weight on 1500 calories a day? 

 Yes, you will lose weight on 1500 calories diet per day. If you have a sedentary lifestyle and your TDEE is around 1600-1800, eating at around 1500 calories will lead to weight loss over a period of time. One thing to keep in mind is consistency. You can’t expect to loss the weight you have gain over the years to go in a week. Keep monitoring your progress and make changes accordingly. If you struggle making your own diet chart, you can reach out to me for a one-on-one consultation. 

If you have more questions or would like to learn more about nutrition and fitness, you can reach out to me on Instagram or write to me at

You can even read about the importance of nutrition for weight loss here.

Untill next time, eat healthy, drink healthy… and be active

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