Determining the amount of calories needed
Before making a menu, you need to calculate TDEE (Total Daily Energy Expenditure) - the total number of calories the body burns in a day. The basic formula for calculating is as follows:
TDEE = BMR ( Basal metabolic Rate) + Calorie intake from daily activities
You can use online TDEE calculation tools to know exactly this number. After getting TDEE, you need to create a deficit of 300 - 500 calories/day for sustainable weight loss.
Principles of building a calorie deficit menu
To lose weight while still ensuring nutrition, the menu needs to follow the following principles:
Prioritize protein-rich foods: Protein helps maintain muscle and creates a feeling of fullness for a long time. You can supplement from chicken, fish, eggs, Greek yogurt, tofu.
Increase fiber: Green vegetables, fruits, nuts help reduce cravings and aid digestion.
Choose a good starch: Limit refined starches such as white rice, white rice balls. Instead, use complex starches such as brown rice, sweet potatoes, oats.
Control fat: Prioritize good fats from olive oil, avocado, salmon over animal fat.
Drink enough water: Water helps control hunger and boost metabolism.
Suggested menu for calorie deficit in a day
Breakfast (350-400 calories)
1 slice of whole-wheat phi noodles + 2 fried eggs
1 glass of unsweetened milk or almond milk
Lunch (400-500 calories)
150g grilled chicken breast + 100g boiled green vegetables
100g brown rice
1 dessert apple
Dinner (350-400 calories)
200g pan-fried salmon + 1 bowl of vegetable soup
50g sweet potato
Snack (150-200 calories/meal)
1 bottle of Greek yogurt + chia seeds
1 handful of walnuts or almonds
Important notes when applying a calorie deficit menu
Do not reduce calories too quickly, as it can cause muscle loss, fatigue, and metabolic disorders.
Combine with exercise (walking, gym, yoga) to keep the body toned.
Listen to your body, if you are tired, adjust your calorie intake accordingly.
Adhering to a reasonable calorie deficit menu helps you lose weight scientifically, maintain health and have a more balanced body. Be persistent and adjust according to your needs to achieve the best results.
