Author: Prof. PhD. Darija Vranešić Bender, Clinical Nutritionist / Vitaminoteka
No matter which diet you choose, achieving a calorie deficit or calorie deficit is essential to guarantee weight loss. For example, for a person whose daily energy expenditure is 2200 kcal, planning a daily diet plan at 1600 calories will ensure a moderate weight loss of approximately 0.6 kilograms per week.
Long-term adherence to a moderate energy deficit diet may require a longer period of time than is necessary for weight loss, but at the same time guarantees long-term maintenance of the desired body weight. For long-term success, it is important to pay attention to the total carbohydrate intake and their quality, and it is recommended that the energy share of carbohydrates does not exceed 40% and that carbohydrate foods with a low glycemic index are chosen.
Caloric Deficit with Intermittent Fasting and Time-Restricted Feeding
Recently, the popularity of an approach known as intermittent fasting (IMF or time-restricted feeding, TRF) has been growing. The intermittent fasting model is a diet supported by modern science that involves limited food intake time during the day and extended overnight fasting. These diets involve repeated periods of low or no energy intake (e.g., 16–48 h), with intervening periods of ad libitum food intake.
Animal model studies have shown that intermittent fasting strategies, or restricting daily food intake periods to eight or ten hours during most days of the week, beneficially affect body composition, energy expenditure, and nutrient oxidation. Studies conducted on animals and a smaller number of human studies have shown that this diet favorably affects insulin sensitivity, pancreatic beta-cell function, as well as blood pressure, oxidative stress, and appetite.
Even minimal changes in feeding rhythm – for example, food intake for 11 hours and fasting for 13 hours in a day – can have positive effects. The assumption of this approach is that individuals don’t fully compensate for the caloric deficit achieved during the longer fasting period between meals during their eating window. Furthermore, these regimens can be easier to maintain over time compared to the method of continuous energy restriction. However, regardless of short-term effectiveness, for long-term and comprehensive favorable results, it’s important that the diet during intermittent fasting is also qualitatively appropriate, and optimally aligned with the Mediterranean model, about which you can learn more here.
Nutritionist Support in Precise Implementation of Caloric Deficit
A diet yields the best results when conducted with the support and monitoring of an experienced nutritionist. Celeste brings together a multidisciplinary team of experts who can help you select and implement treatments while adapting the meal plan to your needs, habits, and preferences. Nutritionists at Celeste will precisely calculate your optimal caloric deficit to achieve results. The calculation is based on measurements and determination of nutritional status, and for easier diet tracking without counting every calorie, we will provide access to a modern application that does this for you. Nutritionist support is part of the packages we have prepared for you. Book your appointment with a nutritionist here.