What is a caloric deficit?
A caloric deficit is when you consume fewer calories than your body burns. This is the only scientifically proven way to lose weight.
What's the ideal deficit?
A 15-25% deficit from TDEE is considered safe and sustainable. Very aggressive deficits (>30%) can cause muscle loss and metabolic slowdown.
How to maintain deficit without hunger?
Prioritize high-nutrient, low-calorie foods: vegetables, lean proteins, and fiber. Stay hydrated and sleep well.