Being in a calorie deficit doesn’t mean starving yourself or giving up delicious food. On the contrary, choosing the right foods will help you stay in the deficit without feeling hungry, tired, or weak. If you want to lose weight effectively while maintaining your energy and muscle mass, you should know what to eat when you’re in a calorie deficit.
What to eat when you’re in a calorie deficit?
When you’re in a calorie deficit, it’s key to choose foods that will keep you full for longer without being calorie-dense. These are foods that are high in fiber, protein, and water. At the same time, these foods tend to be high in volume but low in calories, which allows you to eat more and feel full even with a lower calorie intake.
These foods include:
vegetables (especially leafy greens, broccoli, cauliflower, zucchini, cucumber, peppers)
fruits with lower sugar content (apples, berries, grapefruit, watermelon)
whole grains (oatmeal, quinoa, whole grain rice)
legumes (lentils, chickpeas, beans)
Protein is the foundation
When losing weight, you want to burn fat, not muscle, so protein protects muscle mass and is also very filling. It should form the basis of every main meal and, of course, also helps stabilize blood sugar levels and reduce cravings for sweets.
Excellent sources of protein:
lean meat (chicken, turkey, beef)
fish and seafood
eggs
cottage cheese, Greek yogurt, skyr
tofu, tempeh, legumes, soy products
quality protein supplements (e.g. whey protein)
Healthy fats: less, but quality
Although fats contain more calories per gram, they should not be completely excluded from the diet, on the contrary - healthy fats are important for hormonal balance, vitamin absorption and a feeling of satiety. Just consume them in smaller quantities and pay attention to quality.
Sources of healthy fats:
avocado
nuts and seeds (in small amounts)
olive oil, flaxseed oil
oily fish (salmon, sardines, mackerel)
Whole grain carbohydrates and fiber
Carbohydrates are not the enemy, because the body needs them for energy, of course, especially with an active lifestyle. When in a calorie deficit, it is worth choosing complex carbohydrates, which are digested more slowly and maintain energy for a longer time, and remember that it is better to avoid refined sugars and white flour.
Recommended sources of carbohydrates:
oatmeal
sweet potatoes
brown rice, quinoa
legumes
fruit in reasonable amounts
Don't forget to hydrate
Sometimes the body confuses thirst with hunger, and therefore drinking regimen plays an important role in maintaining a calorie deficit. Drinking water before meals can even reduce the amount of calories consumed.
It is recommended to drink:
pure water (at least 2–3 liters per day)
unsweetened teas
low-sodium mineral waters
Avoid sweetened drinks, juices and alcoholic beverages – they contain unnecessary calories that do not promote satiety.
What a day in a calorie deficit might look like
Breakfast: oatmeal with Greek yogurt, berries and chia seeds
Snack: hard-boiled eggs, vegetable salad
Lunch: grilled chicken breast, quinoa, steamed broccoli
Snack: cottage cheese with apple slices and cinnamon
Dinner: salmon baked with vegetables, leaf salad with olive oil
A calorie deficit does not mean that you have to starve or give up food. You just need to know what to eat to feel full, full of energy, and lose weight. Don't forget to focus on proteins, vegetables, complex carbohydrates, and healthy fats, which will make your diet varied, tasty, and low-calorie. Thanks to the right foods, you will be in a deficit without any worries and with long-term results.
