Whenever we try to lose weight, one thing that stops us is isolation from our favorite foods. From momos to donuts, we all want something, but when we… weight loss journeyWe often avoid eating our favorite junk foods to keep our weight under control. But recently, the influencer revealed how she lost 65 pounds (29 kilograms) by eating her favorite donuts every other day.

An Instagram reel of realistic fitness coach Coles, who shares tips for weight loss, is currently catching the attention of netizens as she claims that one does not need to stop eating their favorite foods to see results. Is. In the trending video, Coles claims, “If you keep telling yourself you can’t eat food you love, you’ll never be successful in your weight loss journey.”

“If you’re a normal person like me, okay, and you just want to start the weight loss journey, then keto is not the solution for you, okay? Non-vegetarian food is not the solution for you. Vegetarianism is not the solution for you. Why? Because these are diets that tell you you can’t eat the food you like. If bacon is your favorite food and you love to eat bacon and you say, ‘I’m going to go vegetarian for weight loss’, then babe, you’re going to miss that bacon and you’re going to think about it all the time and then “Eventually you’ll end up being a vegetarian,” he said in the reel.

She further revealed how she loved the old fashioned donut but she decided to take up a non-vegetarian diet and as a result, she couldn’t eat the old fashioned doughnut. She tells how she lost her mind and ate 12 old-fashioned donuts when she really had to due to a calorie deficit.

Lastly, she shares that she lost 65 pounds (29 kg) by eating a donut once a week. “I did this. I lost 65 pounds by eating a donut every Saturday morning because you don’t have to give up the foods you love to be successful on your journey.”

Her caption explained that learning about a calorie deficit diet was life-changing for her. So how can a calorie deficit diet help you lose weight?

calorie deficit diet for weight loss

A calorie deficit diet is a diet that helps promote weight loss by reducing daily calorie intake to a level below the calories the body burns. This depletion forces the body to use stored fat as an energy source, leading to gradual weight loss. But how does this diet work? The basic principle behind a calorie deficit diet lies in the energy balance equation: When you consume fewer calories than your body needs to maintain your weight, it stores energy (fat) to make up the difference. Starts using.

Studies show that following a calorie-restricted diet is beneficial for weight loss. According to research from the National Institutes of Health, a sustained calorie reduction of about 500 to 1,000 calories per day can result in a safe and sustainable weight loss of about 1 to 2 pounds per week. This supports guidelines from the Centers for Disease Control and Prevention (CDC), which recommends this rate for effective and long-lasting weight loss without posing health risks.

However, the role of calorie quality is essential. Not all calories are created equal; Nutrient-rich foods (such as vegetables, fruits, lean proteins and whole grains) not only provide essential vitamins and minerals but also promote satiety. This reduces the chance of overeating and helps maintain a calorie deficit more comfortably. Research published in The American Journal of Clinical Nutrition shows that diets rich in fiber and protein are particularly effective at increasing fullness, making it easier to maintain a calorie deficit.

Although a calorie deficit diet is safe for weight loss, people with existing health problems should consult their health experts before starting this diet.

What are the risks of calorie deficiency?

According to the Cleveland Clinic, following a calorie-deficit diet may put some people at risk. This also includes:

– People with type 2 diabetes: Be careful about letting your blood sugar drop too low when you are in a calorie deficit.

– People with kidney problems: Water fluctuations can put a strain on your kidneys while reducing your calorie intake.

– People with high or low blood pressure: Changes in your hydration and water intake can affect your blood pressure.

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