How to Create a Caloric Deficit Through Diet | Doctor’s Opinion (Science-based Natural Bodybuilding)

How to Create a Caloric Deficit Through Diet | Doctor’s Opinion (Science-based Natural Bodybuilding)

Yo, what’s up?! Dr. Swole here, MD bodybuilder,
back with our second video of the series Basics of Dieting. In my last video, we talked about
the general requirements necessary to lose fat while keeping or building muscle. Now
the most important requirement is that we need to have a calorie deficit if we want
to lose weight. And today, we’ll be talking about how to create that deficit in the real
world. I’ll be very clear that weight loss is all about calories in vs. calories out.
If you’re creating a calorie deficit, you’re going to lose weight. A calorie deficit can
be achieved through diet or through cardio. Of the two, diet tends to be more reliable,
since our body adapts well to cardio. So in this video, we’ll be focusing on how to create
a deficit through your diet. We’ll talk about cardio in another video. Up front, I’ll say
that losing fat is not an easy talk. We’ll go over some strategies today that will make
things easier, but it won’t erase the fact that this is hard. The first suggestion I’ll
make is that we should be avoiding unnecessary sugars and fats. The reason we want to cut
these is because they’re very calorie dense but don’t actually keep us full. This means
you can end up eating a lot of calories and not really noticing it. Specifically, you
should be trying to avoid bakery items, processed and restaurant food. The reason why is that
these items tend to have a lot of sugar and added and fat that you don’t really notice,
and is difficult to track. For example, a lot of food at restaurants are made with extra
sugar, fried in butter, or deep fried, and you might not necessarily know that. That’s
not to say that you can’t have any of these foods or eat out at all, but it’s something
that you should be aware of. The next point that I’ll make is that we should be choosing
leaner options. This is hard to encapsulate in one point since there are so many ways
you can be doing this, but all I can say is that you should be trying to reduce extra
sugar and extra fat in the things that you’re making yourself, in order to reduce calories.
Examples of this might be substituting skim milk for 2% milk, or substituting chicken
breast for chicken thighs, or steaming your vegetables instead of frying them in oil.
You should definitely be avoiding junk foods, and you might try replacing them with a healthier
snack. For example, taking a dessert and replacing it with a piece of fruit. On that note, I’ll
mention that, although fruit is really healthy, it is also quite calorie-dense because of
the high amount of sugar in it. So remember, just because something is healthy doesn’t
mean that it will help you lose weight. Now that we’re talking about sugars and fats,
I’ll mention that bodybuilders should be keeping their fats above 0.3g/lb in order to permit
normal synthesis or hormones in the body. At this point you might say “Bill, this sounds
terrible… Everything is going to taste like cardboard.” And it’s true that things will
taste bland at the beginning of the diet, but as you become used to things over time,
your palate will reset and things will start to taste good again. This is especially true
since you’re going to be hungry in a caloric deficit. Now the next step is to reduce your
carb intake. As I mentioned in the last video, it doesn’t matter in terms of the exact proportion
of carbs and fats in your diet. But as a general recommendation, I would say that you should
cut fats first, since they’re so high calorie. Furthermore, carbohydrates are the main energy
source our body uses for training, and as we mentioned before, resistance training is
a key part of maintaining our muscle while dieting. So as an example of how to do this
in your everyday life, I would usually recommend starting by taking your carbohydrate portion
at dinner and removing that. In our last video, I mentioned that we should probably be shooting
for a caloric deficit between 200 and 1000 calories per day. Most people have about a
50-100g portion of carbohydrates at dinner. A 50g portion of carbohydrates is 200 calories
and a 100g portion of carbs is 400 calories; so, works nicely. If you don’t eat many carbs
at dinner, or if you just want to increase your calorie deficit, you can try cutting
carbs at another meal as well, say at breakfast. Now at this point, you might be thinking,
“wait a second, we’re just cutting, cutting, cutting – cutting sugars and fast, cutting
carbs – I’m going to be hungry!” And this is where vegetables come in. So my last step
is that you should be filling up on plain vegetables. What I mean by plain is that there
shouldn’t be any added sugars or fats. No extra sauce; ideally raw vegetables, boiled,
or steamed. I my mind I generally say that plain vegetables are “free” for you when you’re
dieting; as in, eat as much as you need to feel full. But, it’s important to recognize
that they do contain carbohydrates and therefore calories. To close off, I’ll just remind you
that creating a caloric deficit is tough, and you are going to be hungry. That’s okay,
and it’s part of the process of losing fat. In my next video, I’ll be talking about some
strategies that can help you fight hunger. That’s all for now guys, thanks for watching
the video. Make sure you subscribe, like the video, and leave me a comment – let me know
what kind of dieting tips work best for you. See you next time!

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4 thoughts on “How to Create a Caloric Deficit Through Diet | Doctor’s Opinion (Science-based Natural Bodybuilding)

  1. Hi Dr Swole,

    I am an incoming medical student and just wondering how to meal prep during medical school.

    It sounds really simple but I am genuinely concerned haha

    I have been training for half a year seriously now and am afraid that the rigor of medical school may deteriorate my gains.

    Any advice would be much appreciated!

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