Weight Loss: Diet Tips To Create A Calorie Deficit And Lose Weight Quickly

Sakshita Khosla  |  Updated: January 30, 2020 22:35 IST

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Weight Loss: Diet Tips To Create A Calorie Deficit And Lose Weight Quickly
Highlights
  • If weight loss is on your mind then you must follow a healthy diet
  • Create a calorie deficit in a healthy manner with these diet tips
  • Drink adequate water before and after meals to eat smaller portions

A new year has started and with it many of us have started motivating ourselves to get active and achieve those body goals that have been eluding us for so long. A number of people start on their fitness and healthy diet routine with the advent of the New Year, but only a small percentage are actually able to realize their fit-body dreams. That is because we tend to get disheartened when we don't see results after dieting and exercising, and somewhere in the middle of the year, we give up on fitness altogether. It's important to realise that health and fitness need to be turned into lifestyles, in order to reach your body goals. Moreover, just taking a gym subscription and not keeping a control over your cravings will not get you anywhere closer to reaching your goal.



This is why you need to create a calorie deficit in your daily meals, in order to burn more than you consume. There are several different ways of creating a calorie deficit in your meals, in order to lose weight fast. But before you go about doing it, you must first make realistic life goals. According to how much weight you wish to lose, you must decide the amount of calories you should lessen. Once you have decided upon a rate of fat loss for yourself, you can draw up a diet chart that you must stick to, as strictly as is possible.



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Here Are Diet Tips To Create A Calorie Deficit To Achieve Weight Loss:



Cut Portion Size

If you want to lose weight, get used to eating smaller portions of meals than you have been eating. Cut your portion size according to your body weight, but make sure you do so in a healthy way, after consulting a certified nutritionist or dietitian. It must be noted that cutting portion size also means eating all three meals of the day, albeit in smaller portion, and not skipping even a single meal.



Also Read: How to Divide Calories in Each Meal? We Help Deconstruct it For You!



Eat More Negative Calorie Vegetables And Fruits

Negative calorie foods are the ones that demand more energy expenditure during digestion than they supply to the body. A number of fruits and vegetables that are really low in calories are known as negative calorie foods and including these in your diet may help you in creating a calorie deficit, in a healthy manner.Carrots, tomatoes, cucumbers, watermelons are some of the most popular negative calorie foods.



5 Negative Calorie Foods Include:



Celery

Celery is ranked high among negative calorie foods. It contains barely 16 calories per 100 grams (as per USDA).



Berries

Raspberries, blueberries and strawberries contain just 32 calories per half a cup (as per USDA). Known for their anti-inflammatory properties and antioxidants, berries are really good for your heart too.



Tomatoes

This tangy delight contains a minimal of 19 calories per 100 grams. Apart from being a juicy and delicious source of dietary fiber, potassium and vitamin C. Tomatoes can also prove effective in lowering your cholesterol levels.



Cucumber

16 calories per 100 grams! Yes our favourite salad is that low on calories. Cucumbers are full of minerals, vitamins and electrolytes and are extremely hydrating.



Watermelon

Another summer favourite, watermelons contain 30 calories per 100 grams. Watermelons are also rich in lycopene which can help protect the heart. The citrulline in the rind and the flesh of watermelon can also ensure smooth blood flow and enhanced immunity.



Here are other negative calorie foods that you can consume without worries

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Weight Loss: Eat negative calorie foods to speed up weight loss



3. Drink Adequate Water

It's a cardinal sin to pass up on drinking enough water, especially when you're trying to lose weight. It not only speeds up metabolism, but also curbs hunger pangs. Keep sipping water throughout the day and drink a glass before your meals, in order to make your body consume lesser food and lesser number of calories.



4. Restrict Meals To Certain Time Period

A number of people employ the method of intermittent fasting, in order to make the body burn more calories. This involves restricting all three meals of the day to a 12 or 14 hour time period during the day and abstaining from food for the rest of the day. Again, it is recommended that this be done only after you have consulted a nutritionist and given that you don't suffer from any long-term or chronic illness or disease.



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In order to calculate your daily calorie intake in a calorie deficit diet, you should first ascertain how many calories you are planning to burn in the gym per day. Then subtract the requisite deficit of between 300 to 500 calories from it, to arrive at the number of calories you should be eating per day. Even if you fail to stick to your weight loss diet initially, make sure you get back to it.



Here Are 2 Salad Recipes That Will Help You In Weight Loss



carrot salad with black grape dressing

Panzanella 

This one is a summer treat. It can be made in several ways but tomatoes and bread are two main ingredients that are the heroes of the dish. What sets apart this salad from others is that the use of bread, which makes this salad more fulfilling and serves the purpose of having a healthy meal. Bread will add in the fibre quotient, while tomatoes are a great source of vitamin C, vitamin K, potassium and folate.
 

An alternate to the store-bought salad dressing is vinaigrette, especially if you want to control the amount of oil, vinegar or lemon juice. Salt, herbs and spices can be added to the mixture to enhance its taste.

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Carrot Salad With Black Grape Dressing 

For this salad, you can make a fresh and healthy dressing yourself and you have the complete control over the fat content of the salad dressing. Carrots are a good source of potassium, vitamin K1, fibre and antioxidants. They also assist in weight loss. Black grapes consist of a powerful antioxidant known as resveratrol in its skin, which is known to facilitate weight loss. 

Here is the recipe to make this salad.



Remember, it's a long race to the finish line, but the results are bound to be worth it!





Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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About Sakshita KhoslaSakshita loves the finer things in life including food, books and coffee, and is motivated by self-indulgence and her love for words. When not writing, she can be found huddled in the corner of a cosy cafe with a good book, caffeine and her own thoughts for company.

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