Nutrition for Weight Loss

Losing weight sustainably doesn't rely on a miracle diet or a magic pill. The science is clear: a moderate caloric deficit, sufficient protein intake, quality food, and patience are the proven formula. This guide explains how to apply these principles practically, without frustration.

Steps

1

Calculate your caloric deficit

A deficit of 300 to 500 kcal per day below your TDEE allows for a loss of 0.3 to 0.5 kg per week, a sustainable pace that preserves muscle mass. Avoid deficits larger than 700 kcal, which trigger metabolic adaptation and increase muscle loss.

2

Keep protein intake high

During a deficit, protein protects your muscle mass and increases satiety. Aim for 1.6 to 2.2 g of protein per kg of body weight. For a 75 kg person, this means 120 to 165 g per day, spread over 3 to 4 meals.

3

Control portions intelligently

Use simple tricks: smaller plates, weigh your starches once to calibrate your eye, and fill half the plate with vegetables. These strategies reduce calories without feeling deprived. Nutrient density is your ally: high volume for few calories.

4

Plan your meals in advance

Planning eliminates impulsive decisions that sabotage weight loss. When your meals are planned, you avoid last-minute fast food and boredom snacking. A simple plan for 5 out of 7 days is enough to stay on track.

5

Move more daily

Increasing NEAT (walking, stairs, cleaning) is often more effective than adding intense workout sessions. Aiming for 8,000 to 10,000 steps a day increases your expenditure by 300 to 500 kcal. Combined with strength training 2 to 3 times a week, it's the optimal strategy.

6

Be patient and consistent

Healthy weight loss takes time. Expect plateaus, fluctuations, and weeks with no apparent progress on the scale. The trend over 4 to 8 weeks is what matters. Being 80% consistent beats 100% perfection followed by giving up.

The only rule that matters: energy balance

To lose fat, you must consume less energy than you expend. This is the fundamental law of thermodynamics applied to nutrition, confirmed by thousands of studies. No food, supplement, or meal timing can bypass this principle.

This doesn't mean only calories count: the source of those calories influences hunger, hormones, energy, and body composition. A 500 kcal deficit based on lean proteins, vegetables, and whole grains will yield much better results than an identical deficit based on cookies and soda.

The most common mistake is underestimating calorie intake (studies show an average underestimation of 30 to 50%) and overestimating physical expenditure. A period of precise tracking for a few weeks helps recalibrate your perception.

The thermal advantage of protein

Protein is the most satiating macronutrient: it reduces ghrelin (the hunger hormone) and increases PYY (the satiety hormone). A high-protein breakfast (eggs, Greek yogurt, cottage cheese) significantly reduces calorie intake for the rest of the day.

Furthermore, protein has the highest thermic effect: the body spends 20 to 30% of protein calories just to digest them. Out of a 150g protein intake (600 kcal), 120 to 180 kcal are burned by digestion itself.

Finally, maintaining a high protein intake during a calorie deficit minimizes muscle mass loss. Studies show that people consuming 1.6 g/kg of protein while dieting lose almost exclusively fat, while those at 0.8 g/kg also lose muscle.

Sustainable vs. crash dieting

Drastic diets (less than 1,000 kcal/day) produce fast but temporary results. 80 to 95% of people regain the lost weight within 2 years, often with a surplus. The reason: metabolic adaptation, muscle loss, psychological frustration, and a lack of nutritional education.

A sustainable diet is one you could follow for years. It includes all food groups, allows for moderate treats, fits into your social life, and generates neither obsession nor guilt. The deficit is moderate (300-500 kcal) and diet breaks are integrated.

The best approach: view weight loss as a gradual change of habits, not a temporary ordeal. Change 1 to 2 habits per month rather than turning everything upside down at once. Results are slower but infinitely more lasting.

FoodCraft Tip

Calculate your ideal deficit with FoodCraft

The FoodCraft calorie deficit calculator determines your TDEE and then recommends a deficit tailored to your profile and weight loss goal. It gives you a realistic daily calorie target and an estimate of the time needed to reach your target weight.

AI Planning for weight loss

FoodCraft's AI meal planning creates weekly menus that respect your calorie deficit while maximizing satiety and enjoyment. It prioritizes nutrient-dense foods, sufficient protein, and variety to avoid boredom.

Frequently asked questions

What is the best diet for weight loss?
The best diet is the one you can stick to over the long term while maintaining a calorie deficit. Whether it's Mediterranean, low-carb, vegetarian, or intermittent fasting, they all work if they create a deficit. Choose the one that fits your preferences and lifestyle.
Can you lose weight without exercising?
Yes, weight loss is primarily determined by diet. However, exercise (especially strength training) helps preserve muscle mass, improves mood, increases expenditure, and makes it easier to maintain the weight loss. It is not essential but highly recommended.
Why am I no longer losing weight despite my diet?
Plateaus are normal and frequent. The most common causes: underestimating calories consumed, metabolic adaptation, water retention masking fat loss, or a TDEE that has decreased with weight loss. Recalculate your needs, check your tracking, and be patient for 2 to 3 weeks before adjusting.
Do appetite suppressants and fat burners work?
The vast majority have no scientifically proven significant effect. Caffeine has a slight thermogenic effect (50-100 kcal/day) and glucomannan fibers can slightly reduce appetite. But no supplement replaces a calorie deficit and good eating habits.
Do I need to cut out carbs to lose weight?
No. Cutting carbs causes fast water weight loss (which looks good on the scale) but doesn't speed up fat loss if calories are equal. Complex, fiber-rich carbs (legumes, whole grains) contribute to satiety and energy. Reduce added sugars, not carbs as a whole.

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