How to Stay Full and Sane in a Calorie Deficit

There was a time where the phrase “calorie deficit” was as mystical and far-fetched to the normal person as a unicorn. Only the health & fitness community really knew and understood what it is and how to use it. Fast forward to now, and almost every fitness influencer and average instagram user is preaching about caloric deficits, and squat variations. There’s a lot of information out there, so let’s break it down so you know what’s real, what’s not, and what to focus on.

Calorie Deficit—What Is It?

A calorie deficit or caloric deficit, to be correct is the state of burning more calories than you consume. Eating less than you burn. However you want to phrase it, to be in a caloric deficit means that the number of calories you consume in a period of time is less than the amount that is used/burned by your body

1. Don’t drop them too low

You don’t have to eat like a bird or rabbit to make progress. If you love salads, go for it and have one at every meal, but so help me if I see any of you out there eating only salads even at the best restaurant, I’ll blow a gasket. Salads and veggies are great, but do not cut out every food you love.

For most people, a moderate deficit is enough (300-500 less calories a day than you maintenance calories). That will usually have you lose 1-1.5 pounds a week if you are consistent. Slow and steady, but not so much that you’ll be hangry and crabby and make everyone hate you.

If you’re not sure what your maintenance calories are, let me know through an Instagram DM or the contact page here, and I’d be happy to help! Or you can use one online like the one here, then subtract 200-300 calories. I used this one when I was starting out 🙂

2. Prioritize foods that help you feel full

Protein is Queen
- Aim for protein at every single meal—greek yogurt, chicken, cottage cheese, lean ground beef, tofu, fish, protein shakes, etc.
- Slower digesting helps you feel full longer, which is absolutely key when you’re tkaing away some of the calories your body is used to eating eat day. (Remember earlier when I said I don’t want you to be crabby? This helps.)

from https://www.lemon8-app.com/@sgwangsir/7392577122033811969?region=sg

Volume is your friend
- Fill your plate with high-volume, low-calorie foods. We call them that because, like the above photo, you can eat more of them and fill up your stomach for significantly less calories than other foods. I’ll never be mad at you for eating too many veggies.
- Examples: leafy greens, zucchini, bell peppers, berries, carrots, cucumbers, squash, etc. Pretty much any of the veggies you avoided eating as a kid. It’s time to grow up and eat them.
Fiber matters
- Add beans, lentils, apples, chia seeds, and whole grains to your diet. Yes, they will sometimes have more calories, but it helps regulate blood sugar and digestion, and it will help you feel more satisfied after a meal.
- Pro tip: don’t add in a bunch of fiber all at once. Ease into it. For digestive reasons.

3. Expect to feel a little hungry, but don’t fear it

Some hunger is going to be normal in a deficit. Remember, we are taking away some of the energy that your body is used to having each day. It’s going to let you know that it feels something is different.

Don’t panic. Don’t stop. Drink some water or decaf coffee and resist the snacks.

4. Don’t be a grinch

Yeah, you’re going to be hungry. Do what you can to avoid that.

Eat throughout the day. Skipping meals will make you feel that hunger more acutely and make you more likely to binge later.
Stay hydrated. Thirst can feel like hunger. And water makes everything in your body run smoothly.
Sleep = important. Being sleep-deprived will make it 10 times harder to say no to sweets and additional snacks. It’s when your body heals and rebuilds and rests. Make sure it gets to do that.
Don’t cut out all your fun foods. Allow room for treats in moderation. Not every single day, but sometimes. There is something to be said for having the discipline to get a string of several perfect days, then enjoy a lil treat as a reward. As long as it doesn’t push you out of your deficit (then progress will stall).

5. Take breaks when you need to

We weren’t made to be in a deficit forever. My sweet spot is hitting 4-6 weeks in a deficit, then taking a week at maintenance. This won’t ruin your progress — it actually helps long-term success. And your mind will appreciate the break, too.

If you need help figuring out what a smart deficit looks like for you — or how to build meals that leave you full without blowing your calories — let’s chat. You don’t have to white-knuckle your way through this.

This is progress with a plan, not suffering with a deadline.

-BK

Foundation Fitness Co.