What You Can Really Eat in a Calorie Deficit

Food is soooo good! This is one reason why many people have a difficult time cutting calories or being in a calorie deficit to lose weight.

However, let’s take a closer look at those terms - cutting calories and calorie deficit. Do these terms mean that you have to cut out your favorite foods?  Does eating in a deficit mean you’ll be eating food that you don’t like?  The answer to both of these questions is “no.”

Let’s take an even closer look to understand exactly what I’m saying.  You can eat your favorite foods while being in a calorie deficit.  Here’s why.  In general, if you take in more energy (in the form of food) than you use, then you gain weight.  If you take in less energy (in the form of food) than you use, you lose weight.  This last scenario reflects a calorie deficit.  While there are several factors that could affect this calories in-calories out equation, generally it’s all about a balance, (or imbalance) of energy.

So, now you see why it doesn’t matter what type of foods you eat if you want to lose weight.  As long as you are reducing your calories or eating in a calorie deficit, you will lose weight.

Does that mean that you can actually lose weight and eat your cake, too?  Well, yes and maybe.  I know, I know.  I just said that you can eat your favorite foods and still lose weight; you can.  So, let’s look at how that would work.

If your calories are set at 1600 calories daily in order for you to lose weight and you eat your favorite piece of cake that has 800 calories per slice, that means that you have 800 calories left of food to eat.  Now what you have to do is consider if the 800 calorie piece of cake is worth it to you.  It certainly tastes good, but what about it’s nutrient value or the amount of food that you get for 800 calories?

Here’s another way of looking at it.  For 1600 calories, you could have three complete meals that consist of foods that you like and are also nutrient dense. So, now we are talking about the quality of food.  For example, breakfast could be scrambled eggs/egg whites, smoked salmon, toast, fresh apple, and coffee; lunch could consist of a huge salad with your choice of salad greens and any veggies you like, topped with your choice of protein (chicken, fish, tofu, etc), and yes, you can have your favorite salad dressing (measured); and dinner could be rice or potatoes, fish, and veggies.  I know that this is possible because I have eaten these meals while being in a calorie deficit.  Veggies and salad greens are high-volume, low-calorie foods so you can eat lots of them which leaves room for lots of other food.  

And if you don’t like these foods listed, then substitute them with something that you do like. Sometimes people think that cutting calories means eating food that you do not like.  I am never an advocate of eating foods that you do not like.  Eat foods that you enjoy while remaining in a calorie deficit. 

Another thing to consider is the quantity of food that you eat.  While you can have the foods listed above, you can’t have ALL the foods!  Remember, we are talking about a calorie deficit - taking in less energy than you use.  Portion size matters.  One way to ensure that you are in a calorie deficit is to count the calories of the food that you eat.  The most accurate way to do that is by measuring your food using a food scale and keeping a food journal.  More about that in an upcoming blog. 

Now, let’s go back to that slice of cake.  When you are in a calorie deficit, it’s really about decisions and how much the cake is worth it to you.  Go ahead and have the cake for 800 calories and then adjust your meals so that you don’t go over the 1600 calories that you are allotted.  Or, you could also consider having a smaller piece of cake and then have more calories to go towards your meals.  

One thing I do want to remind you is that in the grand scheme of things, one piece of cake that takes you over your calories on one particular day will not ruin everything.  If your goal is to lose weight, that takes time and patience.  Give yourself some grace and hop right back into your calorie deficit. There really is no food that is off limits while cutting calories. Learning how to incorporate the foods that you like into your calorie deficit will help make the process more accessible, as well as successful.  You got this!