December 22, 2022 / Weight Loss, Healthy Living


To lose weight, we need to eat less then we need. That means we need to create caloric deficit and stay on it for some time. This is strictly related to the energy balance. When we use more energy during the day than we are getting in (in the form of calories through our diet), then we will lose weight.


The type of food would make a huge difference.

To be honest once you are on caloric deficit the type of food should not really matter but will be important.

In theory you could only eat chocolate and lose weight as long as you stay on the deficit. It would not be a lot of chocolate as it contains loads of calories. But the question is … would it give you enough vitamins and minerals? Would it satisfy you in terms of the amount of food you are eating?

Probably NOT

When you are eating less to maintain the deficit you are getting less nutrients at the same time. The longer you are on your diet the more calories you will be cutting to maintain the process of losing weight. And that means even less food and hungrier you will be.

That is why we should aim for a good quality of food and food that make you satisfied. I am not talking about the expensive one but the food reach in vitamins, minerals are very important to our body and fibres which will make you full for longer.

Cut off the sugar and processed food. Cook for yourself as much as you can and aim for simpler ingredients food.


Eat plenty of vegetables. They are rich in vitamins and fibres and help you get through the dieting phase easier. You can eat fresh as well as frozen veggies. Just put them on the pan and within 10 minutes they are ready to be consumed.


Eat food which is less caloric dense. That means food which doesn’t have a lot of calories. The good example will be potatoes here. You can have quite big amount of them, and they quite low on calories. Additionally, they contain good amount of fibres. On the other hand, you would like to avoid the nuts. They are normally OK but in small amounts, you would get loads of calories. For someone on caloric deficit it might not be a good idea to eat loads of them as only 100g would give you somewhere around 400-600 calories.


Drink plenty of water


Eat good amount of protein and exercise.

Proteins are very good when it comes to managing your satiety level. They also protect your muscle mass from being lost once you are on caloric deficit for a longer period.

Exercise such as weightlifting will help you with maintaining your muscle mass, getting stronger and improving your posture.

Cardiovascular training will look after your heart, blood pressure, stress management and again will help you stay active.

Don’t forget the more active you are, the easier is to create the caloric deficit and that means it is easier to reach your goal of losing weight and body fat.

Stay fit

Your coach,

Marcin Antonczyk

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