Woman Loses 18 Kilos in Under 3 Months with Calorie Deficit Diet; Here's How You Can Do It Too

Weight loss is not a quick fix for your health issues – it's the mantra that health coach and nutritionist Reet Kaur believes in. To lose weight in a healthy and sustainable way, you need to get over the concept of crash diets, not eating, and skipping certain food groups, as it can harm your overall well-being. For Reet, who lost 18 kilograms in less than three months, she just switched one thing in her diet – making it calorie-deficient. In a post shared on Instagram, Reet talked about how following a calorie-deficient diet not only kept a check on what she was consuming but also made her food more nutritious. "Volume eating is a strategy where you consume larger portions of low-calorie, high-volume foods to feel full while keeping your calorie intake

in check. It helps with weight loss, fat loss, and overall satiety without feeling deprived," Reet shared in the caption.

Reet's calorie-deficient diet

A calorie deficit happens when you burn more calories than you consume. According to studies, a 500-calorie deficit helps with weight loss; however, this number depends on many other factors and is different for everyone. Reet says that since high-volume foods are low in calorie density, they are the best foods you can eat. She suggests consuming fruits, vegetables, soups, whole grains, and legumes in all your meals. Five food groups that Reet swears by include:

• Green and leafy vegetables like spinach, lettuce, kale, cucumbers, zucchini, and bell peppers – all of these are packed with fibre and water. You can either eat them after preparing them as a dish or add them to soups or salads.
• Hydrating fruits like berries, watermelon, oranges, apples, and papaya – all of which are large in volume and are packed with fibre and water. They help lower digestion, making you feel fuller and boosting your metabolism.
• Lean proteins like chicken, eggs, tofu, fish, paneer, and seafood varieties are super low in calories and high in protein, which helps increase fullness.
• Whole grains like brown rice and oats – along with barley and quinoa – not only fill you up but also increase satiety for a longer time.
• Eat lots of soups and broths daily, along with herbal teas, infused water, and sparkling water, as they keep you hydrated and nourish your body.

How can you calculate a calorie deficit?

For most people, a calorie deficit of 300–500 is sufficient to lose around 0.5 to 1 kilogram every week. Doctors suggest that to calculate your calorie deficit, you need to first calculate the number of calories your body needs to support energy expenditure. You can calculate your maintenance calories through calculators, like the Body Weight Planner, which estimates your maintenance calories based on your weight, sex, age, height, and physical activity level. Also, a basal metabolic rate, or BMR, is the minimum amount of calories your body needs to perform basic functions, such as breathing. Combining your BMR and activity levels can help you estimate your maintenance calories.