How to plan your calorie deficit diet

If you ever hope to lose weight, being in a caloric deficit is extremely crucial. Calorie deficit is when you consume less calories than what you need in a day. However, to do that, you would have to set your diet right to ensure that you consume fewer calories. But then, how do you go about planning an entire diet to make sure you’re in a calorie deficit? If you’re unsure of where to start, then this article may just be able to help you out. Continue reading to find out how to plan your diet.

How to Plan Your Calorie Deficit Diet?

Planning your calorie deficit diet is very simple. All that you have to do is follow the steps outlined below.

Step 1: Determine your BMI

Firstly, before you start planning your diet, make sure to use a BMI calculator for Indians. This way, you will get to know where you currently stand and how much weight you should lose to get fit and healthy. The right BMI range for males and females tend to be different. So, if you’re a female individual, make sure to use a dedicated BMI calculator for women.

Step 2: Determine your maintenance calories

Once you’ve determined your BMI, the next step is to find out the amount of calories that your body requires each day. The calories needed to maintain your body varies from person to person depending on factors like gender, age, activity levels, and more. The easiest way to find out how many calories you need is through the use of an online maintenance calories calculator.

Step 3: Determine the amount of calories you consume

Now, once you’ve calculated your maintenance calories, you then have to determine the number of calories that you consume each day. To do this, you can use an online food calorie calculator. You would have to do this for each type of food that you consume in a day. And once you’ve gotten the results, add all of them up to arrive at the number of calories that you consume each day.

Step 4: Compare the calorie intake and your maintenance calories

Once you’re done with step 3, compare your calorie intake with that of your maintenance calories. If you find that your intake is already lower, congratulations, you’re well on your way to lose weight. However, if you find that your intake is higher, you would have to switch up your diet. Continue reading to find out how.

Step 5: Cut off processed foods

Removing processed and junk foods from your diet is the first step to setting it right. These foods are very calorie dense, with most of them being non-nutritious and non-satiating. Cutting them off from your diet can lower the amount of your calorie intake considerably.

Step 6: Include fresh vegetables and fruits

Vegetables and fruits contain a lot of essential vitamins and minerals for the proper functioning of your body. Some of them may even increase your metabolism, helping you burn more calories. So, ensure that your diet has a wide variety of vegetables and fruits.

Step 7: Limit your portions

Finally, learn to restrict your portion size. Instead of eating 3 large meals a day, you can try to split it into 4 or 5 smaller meals. This way, the chances of you overeating will reduce significantly, which can ultimately lead to lower calorie intake.

Conclusion

Follow these steps religiously and watch as you shed weight and become healthy. Once you’ve followed this for a few months, make sure to revisit your BMI using a BMI calculator for Indians. While it is essential to take care of your physical health, it is also crucial to make sure you stay stress free by planning your finances to handle unexpected expenses. You should ensure you have health insurance to take care of your sudden medical expenses. You can even purchase it online very easily nowadays, so make sure to stay protected!

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