How weight loss works
Weight loss happens when you eat fewer calories than you burn. The key is doing this sustainably without feeling deprived.
Calorie deficit
Eat 500-750 fewer calories than you burn to lose 1-1.5 lbs per week.
Volume eating
Fill up on low-calorie, high-volume foods to eat more while losing weight.
Protein priority
High protein preserves muscle and keeps you feeling full longer.
Fiber is your friend
Fiber-rich foods are filling and support healthy digestion.
Consistency matters
Small daily deficits add up to big results over time.
No foods are banned
All foods can fit - it's about balance and portion control.
Best low-calorie foods
These foods let you eat large portions while keeping calories low - the secret to not feeling hungry while losing weight:
Daily calorie targets
Here are general guidelines - your specific needs may vary based on height, activity level, and metabolism:
Women (weight loss)
1200-1500 calories per day for most women
Men (weight loss)
1500-1800 calories per day for most men
Minimum calories
Never go below 1200 (women) or 1500 (men) without medical supervision
Rate of loss
1-2 lbs per week is safe and sustainable
Weight loss tips that work
These strategies help you lose weight without feeling deprived.
Eat protein first
Start meals with protein to feel satisfied faster and eat less overall.
Drink water before meals
A glass of water before eating helps control portions naturally.
Use smaller plates
Visual tricks work - smaller plates make portions look larger.
Frequently asked questions
How many calories should I eat to lose weight?
Most people lose weight eating 500-750 calories below their maintenance level, resulting in 1-1.5 lbs lost per week. For most women, this is 1200-1500 calories; for men, 1500-1800 calories.
What foods help you lose weight?
High-volume, low-calorie foods like vegetables, lean proteins, and high-fiber foods help you feel full on fewer calories. Cauliflower rice, zucchini noodles, egg whites, and lean proteins are excellent choices.
Can I lose weight without being hungry?
Yes! The key is eating high-volume, protein-rich foods that keep you satisfied. Fill half your plate with vegetables, choose lean proteins, and prioritize fiber. Our recipes are designed to be filling despite being low in calories.
Why am I not losing weight in a calorie deficit?
Common reasons include underestimating portions, not counting liquid calories, eating more on weekends, or metabolic adaptation. Try weighing food for accuracy and being consistent seven days a week.
What are the best low-calorie swaps?
Cauliflower rice instead of regular rice (saves 150 cal), zucchini noodles instead of pasta (saves 180 cal), egg whites instead of whole eggs (saves 55 cal), and Greek yogurt instead of sour cream (saves 40 cal).
Ready to start cooking?
Browse our top 5 recipes, each with complete nutrition info.
View all recipes