The Science of Weight Loss: Eat Smart, Not Less
Stop starving yourself. Discover the proven calorie deficit strategy, metabolism-boosting foods, and sustainable meal plans to lose fat and keep it off forever.
Dr. Arti
B.A.M.S.
Ayurvedic View on Weight Loss (Sthauyla)
The Fundamentals of Fat Loss
Weight loss is fundamentally about energy balance, but hormone regulation, sleep, and stress play huge roles. A sustainable diet allows you to eat the foods you love while staying within a calorie deficit foundation.
Why Most Diets Fail
- • Too restrictive (cutting entire food groups)
- • unsustainable calorie levels (starvation)
- • Lack of protein (muscle loss)
- • Ignoring lifestyle factors (sleep/stress)
- • "All or Nothing" mindset
The Winning Strategy
- • Moderate calorie deficit (300-500 kcal)
- • High protein intake for satiety
- • Volume eating (low cal, high bulk foods)
- • 80/20 Rule (80% whole foods, 20% fun)
- • Consistency over perfection
Core Pillars of Weight Loss Nutrition
You must burn more energy than you consume. Use our calculator to find your TDEE (Total Daily Energy Expenditure) and subtract 500 calories for a sustainable 0.5kg (1lb) loss per week.
- TDEE: Calories burned at rest + activity
- Deficit: TDEE - 500 calories
- Minimum: Never go below 1200 (women) / 1500 (men)
Example Calculation
Woman, 150 lbs, moderately active:
TDEE = 150 × 15 = 2,250 calories
Weight Loss = 2,250 - 500 = 1,750 calories per day
Expected loss: 1 pound per week = 52 pounds per year
While calories matter most, macro balance affects hunger, muscle retention, and results quality. High protein is non-negotiable for weight loss - it preserves muscle, increases fullness, and has highest thermic effect (burns calories during digestion).
Protein: 30-40%
1.8-2.2g/kg
Or 0.8-1g per lb body weight. Preserves muscle, increases satiety.
Carbs: 30-40%
Moderate
Energy for workouts. Choose complex carbs, high fiber.
Fats: 20-30%
Essential
Hormone production, satiety. Don't eliminate - focus on healthy fats.
Best Foods for Weight Loss
✅ Eat More (Volume Foods):
Leafy Greens & Veggies
Spinach, kale, broccoli, zucchini, cucumber. Fill half your plate.
Lean Protein Sources
Chicken breast, white fish, egg whites, Greek yogurt, tofu, lentils.
High Fiber Carbs
Oats, quinoa, berries, apples, beans. Keep you full for hours.
❌ Limit / Avoid (Calorie Bombs):
Liquid Calories
Soda, fruit juice, sugary coffees, alcohol. Zero satiety, high calories.
Processed Snacks
Chips, cookies, pastries. Designed to make you overeat.
Fried Foods
Deep fried items are extremely calorie dense due to oil absorption.
7-Day Weight Loss Meal Plan (1,500-1,700 Calories)
A sample plan demonstrating high protein, high volume eating. Adjust portion sizes to fit your specific calorie needs.
Breakfast (High Protein):
3 Egg omelet with spinach, mushrooms, onions. 1 slice whole grain toast.
~400 cals | 25g protein
Lunch (Complex Carbs):
Grilled chicken breast salad with chickpeas, cucumber, tomato, light vinaigrette.
~450 cals | 40g protein
Snack (Pre-Workout):
Greek yogurt (1 cup) with few berries and 10 almonds.
~200 cals | 20g protein
Dinner (Light & Filling):
Baked Salmon (or Tofu) with steamed broccoli and small portion of quinoa.
~500 cals | 35g protein
Proteins (Pre-cook these):
- • Boiled Eggs (keep in fridge)
- • Grilled Chicken Breast strips
- • Canned Tuna (in water)
- • Low fat Cottage Cheese (Paneer)
Carb Sources:
- • Boiled Potatoes (cooled = resistant starch)
- • Cooked Quinoa or Brown Rice
- • Oats (Overnight oats)
- • Whole fruits (Apples, Bananas)
Dr. Arti
B.A.M.S.
The NEAT Factor
Understanding the Math
The 3500 Calorie Rule
1 pound of fat equals approximately 3,500 calories. To lose 1 pound per week, you need a deficit of 3,500 calories per week, which is:
How to Create the Deficit
The best way is a combination of diet and movement.
- • Eat 250 less: Cut one snack or reduce portion slightly.
- • Burn 250 more: 45 min brisk walk.
- • Total: 500 deficit (Pain-free!)
"I stopped looking for 'magic fat burner pills' and just focused on hitting my protein goal and walking 10k steps. The weight fell off consistently."
Key Result
Lost 15kg in 6 Months
Psychological Hacks for Fat Loss
Eat on Smaller Plates
Visual trickery works. The same amount of food looks huge on a 9-inch plate vs tiny on a 12-inch plate.
Drink Water Before Meals
Drink 500ml water 30 mins before eating. Studies show this leads to eating 13% fewer calories automatically.
Prioritize Sleep
Poor sleep increases Ghrelin (hunger hormone). 8 hours of sleep is the best fat burner.
Start Your Transformation Today
You have the knowledge. Now you need the plan and the tools.
Fat Loss Workouts
Combine your diet with the most effective fat burning exercise routines.
View WorkoutsGet Personal Plan
Use our AI to generate a meal plan that fits your exact foods likes, dislikes, and schedule.
Get AI Meal PlanScientific References & Sources
- Optimal Diet Strategies for Weight Loss (PubMed)View Study
- Protein Intake for Weight Loss and Muscle PreservationView Study
- Sleep and Obesity ConnectionView Study
Disclaimer: This content is medically reviewed by Dr. Arti (BAMS) but should not replace professional medical advice.