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If you ever found yourself asking whether you can eat or drink something while trying to lose fat, the answer is π‡πžπ₯π₯ 𝐘𝐞𝐬!!!

The most important factor in weight loss is whether you’re eating in a π‚πšπ₯𝐨𝐫𝐒𝐞 πƒπžπŸπ’πœπ’π­.

Calorie Deficit = Weight Loss.

There are many calculators online that will help you check what your TDEE is (aka Maintenance Calories). 

You may reduce about 300-500 calories from that to arrive at your deficit calories. 

This is not an exact figure but a great starting point. Once you consume these number of calories for a week and start dropping weight then you’re in a good range. If not, then you probably need to reduce your daily intake by around 150-200 calories per week to check. 

Remember there are many variables that are unique to you, like your age, body fat%, hormonal levels, activity levels, stress factors, sleep quality, etc. 

So over reliance on formulas is tricky. 

Two people with the same body weight can have different maintenance calories! 

Crazy, isn’t it? 

With that out of the way, to get back to the main topic:

𝘐𝘯 𝘡𝘩𝘦𝘰𝘳𝘺 𝘺𝘰𝘢 𝘀𝘰𝘢𝘭π˜₯ 𝘦𝘒𝘡 pizza 𝘒𝘭𝘭 π˜₯𝘒𝘺, 𝘒𝘯π˜₯ 𝘒𝘴 𝘭𝘰𝘯𝘨 𝘒𝘴 𝘺𝘰𝘢 𝘴𝘡𝘒𝘺 π˜ͺ𝘯 𝘒 𝘀𝘒𝘭𝘰𝘳π˜ͺ𝘦 π˜₯𝘦𝘧π˜ͺ𝘀π˜ͺ𝘡, 𝘺𝘰𝘢’𝘭𝘭 𝘭𝘰𝘴𝘦 𝘸𝘦π˜ͺ𝘨𝘩𝘡.

However, in practice that may not end well.

For health, get 80% of your calories from nutrient dense foods. Eating well balanced meals filled with whole foods will ensure your physical well-being.

Protip: For appetite regulation, prioritize protein (𝟷𝘨 𝘱𝘦𝘳 𝘬π˜ͺ𝘭𝘰 𝘰𝘧 𝘣𝘰π˜₯𝘺 𝘸𝘦π˜ͺ𝘨𝘩𝘡 π˜ͺ𝘴 𝘒 𝘨𝘰𝘰π˜₯ 𝘡𝘒𝘳𝘨𝘦𝘡).

And for your mental well-being, socialising & happiness, get 20% of your calories from your preferred treats!

Yes, I know this kind of flexibility scares people (especially the health/fitness audience). 

The mere allowance of indulgence foods scares people. But remember the human body is not fragile. A diet that’s 80-90% wholesome will enable you to live just as long & vigorously as eating 100% spartan, 100% of the time.

It may even improve your quality of life from the mental health standpoint, especially if you enjoy certain indulgences. Not everyone does, and that’s fine – individualisation is the key.

Always adopt eating patterns that aren’t overly restrictive.