How to eat your favorite foods on a diet ?

nancy dehra
Jun 25
2 min read

🔥 How Caloric Deficit Works + Eating Your Favorite Foods (Simplified Guide)

📉 What is a Caloric Deficit?

A caloric deficit means you eat fewer calories than your body burns.This forces your body to tap into stored fat for energy → leading to fat loss over time.

🧠 Think of it like this:Your body needs 2,000 calories/day.You eat 1,700 calories/day → Deficit of 300 calories.Do this consistently → Fat loss!

🍕 “Do I Have to Give Up My Favorite Foods?”

No!Weight loss isn’t about eating less fun food — it’s about eating smart.You can still eat pizza, desserts, or snacks – as long as you're in a calorie deficit.

🥩 Protein is Your Best Friend

If you're trying to lose fat and not muscle, keep protein high.

✅ Why?

Keeps you full for longer
Helps maintain muscle while losing fat
Slightly boosts metabolism due to higher thermic effect

🍽 How Much?

Aim for 1.2 – 2 grams of protein per kg of body weight(E.g., If you’re 60 kg → target 72–120g protein/day)

🎯 Flexible Dieting = Sustainable Results

Once your protein goal is fixed, you can play with the remaining calories however you like:

🧮 Example:

Daily goal: 1,700 calories
Protein target: 100g = 400 calories
Remaining: 1,300 calories → Use this for carbs, fats, and treats you enjoy

🧃 How to Make This Work (Smart Tips):

1. Use the 80/20 Rule

80% of your food = nutrient-dense (fruits, veg, grains, dals, etc.)20% = foods you love (chocolate, pani puri, cookies – yes!)

2. Track Calories Smartly

Use apps like MyFitnessPal, HealthifyMe, or MacroFactorThis builds awareness without obsession.

3. Swap, Don’t Restrict

Ice cream every night? Try 2–3 times/week + smaller portions
Add veggies or dal with your favorite carb-rich meals to balance it out

4. Plan for Cravings

If you know you'll eat dessert later, eat lighter earlier.Budget your calories like money.

5. Volume Eating

Load your meals with high-volume, low-calorie foods:

Veggies
Soups
Salads
Fruits

This keeps you satisfied while staying in deficit.

🔑 Key Takeaways:

✅ Caloric deficit = fat loss✅ Keep protein high to protect muscle✅ Use remaining calories flexibly✅ You can enjoy your fav foods & still make progress✅ Balance, not perfection, is the goal

Want to get a sustainable plan tailor made for you?

I onboard 2-3 clients per week on my personal plans where I can help you reach your goals on a 1-1 plan

You can contact me on

Transformationsbynancy@gmail.com

Just send a message sustainable and I will get back to you.