How many calories should you lose a day
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Daily Caloric Deficit for Weight Loss
Introduction to Caloric Deficit and Weight Loss
Creating a caloric deficit is essential for weight loss. This involves consuming fewer calories than the body needs to maintain its current weight, thereby forcing the body to use stored fat for energy. The amount of caloric deficit required can vary based on individual factors such as age, sex, weight, and activity level.
Recommended Caloric Deficit for Weight Loss
General Guidelines
Research suggests that a daily caloric deficit of 500 to 700 calories is effective for losing approximately 0.5 to 1 kilogram per week. This can be achieved through dietary changes, increased physical activity, or a combination of both1.
Gender-Specific Recommendations
For men, a daily intake of 1500 to 1800 calories is recommended, while women should aim for 1200 to 1500 calories per day to achieve weight loss2. These guidelines help ensure that the body receives adequate nutrition while still maintaining a caloric deficit.
Caloric Restriction and Weight Loss Outcomes
Time-Restricted Eating vs. Daily Caloric Restriction
A study comparing time-restricted eating (eating only between 8:00 a.m. and 4:00 p.m.) with daily caloric restriction found no significant difference in weight loss between the two methods over 12 months. Both groups experienced similar reductions in body weight, body fat, and metabolic risk factors2.
Impact on Glycemic Control and Insulin Sensitivity
Caloric restriction has been shown to improve glycemic control and insulin sensitivity in obese individuals with type II diabetes. A study found that a more severe caloric restriction (400 kcal/day) led to better outcomes in fasting glucose levels and insulin sensitivity compared to a less severe restriction (1000 kcal/day), despite similar weight loss3.
Behavioral and Psychological Considerations
Moderate vs. Severe Caloric Restriction
A study comparing moderate (1200 kcal/day) and severe (420 kcal/day) caloric restriction found that while severe restriction led to greater initial weight loss, participants regained weight during the maintenance phase. Both groups, however, showed a decline in binge eating behaviors, indicating that caloric restriction can positively impact eating habits regardless of the severity4.
Discrepancy in Self-Reported Caloric Intake
It is important to note that some individuals may underreport their caloric intake and overestimate their physical activity, which can hinder weight loss efforts. Accurate tracking of food intake and exercise is crucial for achieving a true caloric deficit8.
Conclusion
To effectively lose weight, a daily caloric deficit of 500 to 700 calories is generally recommended. This can be achieved through a combination of dietary changes and increased physical activity. Both moderate and severe caloric restrictions can lead to weight loss, but maintaining accurate records of caloric intake and physical activity is essential for success. Additionally, caloric restriction can improve glycemic control and insulin sensitivity, particularly in individuals with type II diabetes.
Sources and full results
Most relevant research papers on this topic
Preserving Muscle Mass during Your Weight Loss Journey
Creating a calorie deficit by eating fewer calories or increasing physical activity can help maintain muscle mass while losing weight.
Calorie Restriction with or without Time-Restricted Eating in Weight Loss.
Time-restricted eating is not more beneficial for weight loss or reducing metabolic risk factors than daily calorie restriction in obese patients.
RCT
Rigorous Journal
Highly CitedCaloric Restriction Per Se Is a Significant Factor in Improvements in Glycemic Control and Insulin Sensitivity During Weight Loss in Obese NIDDM Patients
Caloric restriction, regardless of weight loss, significantly improves glycemic control and insulin sensitivity in obese type II diabetic patients.
RCTHighly CitedOne-year behavioral treatment of obesity: comparison of moderate and severe caloric restriction and the effects of weight maintenance therapy.
Very-low-calorie diet (VLCD) leads to greater weight loss in obese women, but regains weight during 26 weeks of therapy and maintenance.
RCTHighly CitedWeight losses with low-energy formula diets in obese patients with and without type 2 diabetes: systematic review and meta-analysis
Liquid-formula diets are very similar to very low calorie diets for obese individuals, with or without type 2 diabetes, and can potentially achieve new weight loss/maintenance targets of >15-20%.
Meta-Analysis
Very Rigorous JournalHighly CitedA randomized pilot study comparing zero‐calorie alternate‐day fasting to daily caloric restriction in adults with obesity
Alternate-day fasting (ADF) is a safe and tolerable method for weight loss in adults with obesity, compared to moderate daily caloric restriction.
RCTVery Rigorous JournalHighly CitedA 500 pound weight loss.
A 35-year-old man lost 500 pounds under metabolic ward conditions, with the bulk of the weight loss being fat tissue and nearly exclusive oxidation of fat as metabolic substrate.
Case ReportDiscrepancy between self-reported and actual caloric intake and exercise in obese subjects.
Obese individuals who report low caloric intake often underestimate their actual intake and overestimate their physical activity, leading to self-reported diet resistance.
Observational StudyHighly CitedEffect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial
Alternate-day fasting and daily calorie restriction both lead to similar weight loss and cardioprotection in metabolically healthy obese adults, but alternate-day fasting may cause higher dropout rates.
RCTRigorous JournalHighly Cited