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Whenever we try to lose weight, one thing that holds us back is the separation from our favourite foods. From momos to donuts, we all crave something or the other, but when we’re on a weight loss journey, we often refrain from eating our favourite junk foods to keep our weight in check. But recently, this influencer opened up about how she lost 65 pounds (29 kg) while having her favourite donuts every other day.

An Instagram reel by Realistic Fitness Coach Kols who shares tips for weight loss, is currently gaining the attention of netizens as she claims that one doesn’t need to stop eating their favourite foods to see results. In the trending video, Kols claims, “You are never gonna be successful on your weight loss journey if you keep telling yourself that you can't eat the foods that you love.”

“If you are a normal person like me, okay, and you just wanna start a weight loss journey, keto is not the solution for you, okay? Carnivore is not the solution for you. Vegan is not the solution for you. Why? Because these are diets that tell you that you cannot eat the foods that you love. If bacon is your favourite food and you love eating bacon and you're like, 'I'm gonna go vegan for weight loss', babe, you are going to miss that bacon and you're gonna think about it all the time and then eventually you're just gonna give up being vegan,” she said in the reel.

She further revealed how she loves an old-fashioned donut but decided to do the carnivore diet and as a result, could not have that old-fashioned donut. She explains how she lost her mind and ended up eating 12 old-fashioned donuts when all she actually needed to do was eat in a caloric deficit.

Lastly, she shares that she lost 65 pounds (29 kgs) by eating a donut once a week. “I did it. I lost 65 pounds eating a donut every single Saturday morning because you don't have to cut out the foods that you love in order to be successful on your journey.”

Her caption mentions that learning about calorie-deficit diets was life-changing for her. So how can a calorie-deficit diet help you lose weight?

Calorie Deficit Diet For Weight Loss

A calorie-deficit diet is a diet which helps promote weight loss by reducing daily caloric intake to a level below the calories the body burns. This deficit forces the body to utilize stored fat as an energy source, leading to gradual weight loss. But how does this diet work? The basic principle behind a calorie-deficit diet is rooted in the energy balance equation: when you consume fewer calories than your body needs to maintain its weight, it begins to use stored energy (fat) to make up the difference.

Studies reveal that following a calorie-deficit diet is beneficial for weight loss. According to research from the National Institutes of Health, a sustained calorie deficit of about 500 to 1,000 calories per day can result in safe and sustainable weight loss of approximately 1 to 2 pounds per week. This supports the guidelines from the Centers for Disease Control and Prevention (CDC), which recommend this rate for effective and long-lasting weight loss without causing health risks.

The role of calorie quality, however, is essential. Not all calories are created equal; nutrient-dense foods (such as vegetables, fruits, lean proteins, and whole grains) not only provide essential vitamins and minerals but also promote satiety. This reduces the likelihood of overeating and helps maintain a calorie deficit more comfortably. Research published in The American Journal of Clinical Nutrition shows that diets high in fibre and protein are particularly effective for enhancing fullness, making it easier to sustain a calorie deficit.

Though a calorie deficit diet is safe for weight loss, people with existing health problems should consult their health experts before starting this diet.

What Are The Risks Of Calorie Deficit?

As per Cleveland Clinic, some people may be at risk following a calorie deficit diet. This includes:

- People With Type 2 Diabetes: Beware of your blood sugar dropping too low while on a calorie deficit.

- People With Kidney Problems: Water fluctuations while reducing your calorie intake may strain your kidneys.

- People With High Or Low Blood Pressure: Changes in your hydration and water intake can affect your blood pressure.

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