Introduction
I’m someone who loves trying new things, especially when it comes to weight loss and weight gain. I genuinely enjoy experimenting and then sharing my full experience with others — whether they’re sipping their morning coffee or reading something relaxing before bedtime.
Today, I’m excited to tell you about my journey with a calorie deficit diet.
The Positives of a Calorie Deficit Diet
A New Perspective on Eating
One of the biggest advantages I discovered is that the heavier you are, the more you can actually eat while still losing weight.
For example, if you are a middle-aged woman, around 163 cm tall and weighing over 70 kg, you could eat up to 1700 calories a day and still lose about half a kilogram per week!
Food Variety and Flexibility
With 1700 calories, you have a wide range of meal options. Especially if you focus on healthy foods, you’ll find yourself satisfied and full without wasting all your calories on something like a large bag of chips.
It all comes down to smart meal distribution.
Freedom to Enjoy Your Favorite Foods
One of the best parts? Freedom!
You can eat sweets, snacks, or any food you love — as long as you track your calories honestly and stay within your limit.
This diet allows you to enjoy what you eat without feeling restricted or guilty, which makes the process much more sustainable.
The Downsides of a Calorie Deficit Diet
Time and Effort in Tracking
One of the main challenges is the time and care it takes to log every meal. It’s easy to miscalculate, especially since the calorie count of boiled rice is very different from rice cooked in oil, and the same goes for other foods like potatoes.
Challenges When Eating Out
Another downside is the mental burden when you’re dining out.
Imagine being extremely hungry, and everyone is already digging into their meals, but you have to pause to calculate your calories first.
Sometimes, you’ll find yourself staring at a bowl of soup wondering, “How many calories are in this?” and feeling anxious about desserts too.
Uncertainty with Unfamiliar Foods
The biggest headache happens when you eat a dish that doesn’t exist in your tracking app.
You’ll be left guessing — should you log it as cake? Is it even heavier and more calorie-dense than cake?
This uncertainty can be quite stressful.
Losing Touch with Natural Hunger and Fullness
Over time, you might lose touch with your natural hunger and fullness signals.
Instead of listening to your body, you focus only on numbers.
Sometimes you may feel full but still push yourself to finish your daily calories; other days you may be hungry but refrain from eating more because you’ve already hit your calorie limit.
The Risk of Binge Eating on “Break” Days
Finally, if you ever take a break from tracking — even for just one day — you might end up overeating.
You tell yourself, “I’ll go back to tracking tomorrow,” but that freedom can lead to eating everything in sight just because you’re temporarily free from the discipline of recording every meal.
Conclusion
Despite its challenges, I believe that following a calorie deficit diet can be incredibly effective for anyone with a clear goal in mind.
It teaches you discipline, awareness, and gives you the flexibility to enjoy the foods you love — all while achieving your weight goals.
That’s my experience!
What about you? Have you ever tried following a calorie deficit diet? I’d love to hear your stories!
WEIN 