How large a calorie deficit is needed for weight loss?

For healthy and sustainable weight loss, a daily deficit of 300-500 calories is recommended, resulting in 0.5-1 kilogram loss per week. A larger deficit, 700-1000 calories, causes faster weight loss but increases risk of muscle loss and slows metabolism. Don't go below 1200 calories as a woman or 1500 calories as a man, as this leads to health problems and nutritional deficiencies. Too rapid weight loss threatens muscle mass, slows metabolism, and increases the chance of regaining weight. Calculate your TDEE and subtract 300-500 calories for your starting value.

What macro distribution is ideal for weight loss?

Protein is the most important macro during weight loss, 1.8-2.4 grams per kilogram of body weight helps preserve muscle mass in a calorie deficit. Set carbohydrate and fat ratios based on personal preference and activity level, there's no perfect ratio. If you exercise a lot, higher carbs (40-50% of calories) help with energy levels and performance. If you have a sedentary lifestyle or are more satisfied with fat, lower carbs (20-30% of calories) can also work. Fat shouldn't go below 0.5 grams/kg body weight for hormone production and nutrient absorption.

Which foods should I eat and which should I avoid?

Build your diet with high protein foods: chicken breast, fish, eggs, Greek yogurt, low-fat cottage cheese, and legumes. Add fiber-rich carbohydrates: vegetables, fruits, oatmeal, brown rice, sweet potatoes, and quinoa. Choose healthy fats: olive oil, avocado, nuts, seeds, and fatty fish in small portions. Avoid processed foods, sugary sodas, sweets, chips, and white flour products. Don't completely ban your favorite foods, instead incorporate them moderately into your daily calorie budget.

Which diet is best for weight loss?

There's no single best diet, the most effective is what you can maintain long-term consistently. Mediterranean diet, high protein diet, low-carb, intermittent fasting all work if they create a calorie deficit. Research shows weight loss is the same for all diets when calorie intake is equal. Choose a diet that fits your lifestyle, taste, and preferences.

How do I maintain weight loss long-term?

The key to successful weight maintenance is gradually transitioning to maintenance calorie levels at the end of the diet. Don't jump back immediately to old eating habits, as this guarantees weight regain. Incorporate regular physical activity into your life, as it helps maintain metabolism and muscle mass. Continue following a protein-rich diet and calorie-conscious eating, even if you don't count strictly. Accept that weight maintenance requires ongoing effort, not a one-time achievement, and this is normal.

Diet for Weight Loss: Effective Weight Loss Guide

The foundation of a weight loss diet is a calorie deficit, when you consume less energy than your body uses. The ideal deficit is 300-500 calories daily, resulting in 0.5-1 kg weight loss per week sustainably. A successful diet is high in protein, fiber-rich, and varied enough to maintain long-term. There's no single perfect diet, the best one is what you can consistently follow for months without suffering.

Reverse Dieting

Reverse dieting gradually increases calories after a diet.

Ultra-Processed Foods

Ultra-processed foods are high in calories, low in nutritional value.

Calorie Banking

Calorie banking allows you to eat more on special occasions.

Effects of Late Night Eating

Late night eating doesn't cause weight gain if your daily calories are on track.

Diet for Muscle Mass Gain

Muscle building requires calorie surplus, high protein, and training.

High Fiber Diet

Fiber is filling, supports digestion, and aids weight loss.