Calories are units of energy found in food. All body cells require energy to function, primarily sourced from food.

A calorie deficit occurs when the body burns more calories than it consumes. When the body does not receive enough energy from food, it converts stored fat into energy for other organs. Conversely, if the body's activities burn fewer calories than consumed, stored energy increases, leading to fat accumulation and weight gain.

To create a calorie deficit, calculate your daily calorie needs, then reduce intake or increase physical activity. A safe calorie deficit, typically recommended at 500-1000 calories daily, can help you lose about 0,5-1 kg per week.

You can create a calorie deficit by using smaller plates and dividing meals into multiple portions to control food consumption. Apply the half-plate principle: half of your plate should be vegetables or salad, with the other half comprising protein and carbohydrates. Listen to your body and stop eating when you feel satisfied, avoiding overconsumption.

Choose fresh vegetables like broccoli, carrots, cucumbers, and tomatoes, which are rich in vitamins and fiber but low in calories. Fruits such as strawberries, apples, and grapefruit provide antioxidants and natural sweetness. Whole grains like oats contribute to increased satiety. Lean protein from skinless chicken, fish, and tofu supports muscle building.

Broccoli is low in calories and aids weight loss. Photo: Anh Chi

Individuals aiming for weight loss should avoid processed foods such as fast food and canned goods, as accurately controlling their calorie content is difficult. Limit sugary beverages like soft drinks and milk tea. The high sugar content in these drinks often leads to excess calories and poses health risks.

Avoid excessive calorie deficits or completely eliminating fats and carbohydrates when losing weight to prevent energy and nutrient deficiencies, which can cause fatigue, exhaustion, slowed metabolism, and easy weight regain. If you still struggle to lose weight despite following this diet, especially with underlying health conditions, consult a specialized medical facility for comprehensive weight and fat loss treatment to receive appropriate and safe examination and counseling.

Doctor Vo Tran Nhu Thao

Department of Endocrinology - Diabetes

Tam Anh General Clinic, District 7