Two nutrition experts weigh in on the key approach to many modern diets.
If you’ve ever thought about trying to lose weight, then you’ve probably tried a common technique: creating a calorie deficit. But what is it, and is it safe and effective?
We turned to registered dieticians Keri Gans and Angel Planells to help us break down everything you need to know, including how it affects weight loss and how to achieve it in a healthy way.
First, what’s a calorie deficit?
This is basically when a person consistently burns more calories than they eat on any given day. But keep in mind, the body needs to burn a certain number of calories — or the energy they get from food or drinks — to carry out basic but vital functions every day, such as breathing and blood circulation.
Gans explained that a calorie deficit is the mainstay of most modern diets. “Every weight loss diet out there — every trend or fad, or as I call them, crazy diets — they’re all looking to achieve the same thing and it’s a calorie deficit,” she told us. “At the end of the day, that’s what this is all about for those who want to lose weight, but there are so many different ways to go about it.”
How much of a calorie deficit is required to lose weight?
Gans says a good rule of thumb to follow for healthy weight loss is a deficit of about 500 calories per day. Online tools like the Mayo Clinic’s calorie calculator can help you estimate the number of daily calories your body needs by asking for your age, height, weight, sex, and activity level. However, since those factors can vary widely and lifestyle also comes into play, both nutritionists recommend seeking professional help. Planells, who is the national spokesperson for the Academy of Nutrition and Dietetics, says working with a registered dietician can help you take into account other important factors like lifestyle and economics.
“The best way to think about it is to work with a professional (i.e. Registered Dietitian Nutritionist) who will look at you holistically and recommend some small tweaks that will get you on the path to accomplishing your goals,” Planells said.
Is a calorie deficit healthy?
It depends. Planells said creating a calorie deficit can be effective in helping some shed a few pounds. But when it’s done on a sporadic basis, it could disrupt your metabolism and when done regularly, it could create some issues, such as low blood sugar, nausea and fatigue, vomiting, and constipation.
He also warned that it’s definitely not beneficial if you’re pregnant, breastfeeding, or a growing child or teen. And you also may want to think twice about creating a calorie deficit if you have diabetes or are taking medications because you could end up missing some key vitamins and nutrients, so he recommends speaking to a professional first.
How would you go about creating a calorie deficit?
You can achieve a calorie deficit by eating less or increasing your physical activity — or both.
The experts recommend eating smaller portions and creating more balanced meals by adding more protein, fiber, and healthy fat to your diet. “If you create this balance of your plate, your calories will more or less come into play more naturally than if you don’t,” Gans said. She also recommends opting for healthier carbs that are rich in fiber like 100 percent whole-wheat bread or pasta because they will help keep you fuller, longer.
Then there’s creating a deficit through physical activity, which could be more difficult to obtain as some people may have a certain tolerance for physical activity. Planells advises taking a variety of different approaches, including endurance workouts like running and others that focus more on strength training like weight lifting.
Should people use a calorie deficit to lose weight?
If your goal is to try and lose a couple of quarantine pounds then this approach could work for you. But Planells emphasizes that this approach “may be more difficult” for some, depending on their health history. There are also other factors that people should take into consideration like their mental health, sleeping habits, and stress levels.
Both experts warned that people should be mindful of some of the pitfalls of this weight-loss approach. While Gans said that some people can become too focused on counting calories, Planells mentioned that it can create some unrealistic expectations.
“If it takes you 10-20 years to gain the weight, we shouldn’t expect it to melt off fast — our organs and health systems will have to adjust to the new weight,” Planells said. “I like to think about it as a marathon, not a sprint.”
The information provided by KCM is not intended to be a substitute for medical treatment by a qualified health care professional. Please consult your personal physician to determine whether this information is right for you before making any medical decisions.
