How to cut calories?

Cutting calories effectively involves several strategies and considerations discussed by various experts:

1. Gradual Reduction: Sal Di Stefano from the Mind Pump Podcast advises against drastic calorie cuts, recommending a gradual reduction to avoid negative side effects like fatigue and reduced performance. For example, if you're consuming 2700 calories, start by reducing to 2000 instead of making a drastic drop to 1500 1.

2. Quality of Food: Neal Barnard on The Diary Of A CEO suggests focusing on the quality of food rather than solely on calorie counting. Switching to high-fiber foods, especially by reducing or eliminating animal products, can help you naturally consume fewer calories. High-fiber foods increase satiety and can aid in weight loss without the feeling of deprivation 2.

3. Eliminating Processed Foods: Danny Matranga from Dynamic Dialogue with Danny Matranga recommends cutting out fast food, processed food, alcohol, and sugary beverages. Reducing "caloric leak" from these sources can significantly decrease your overall calorie intake 3.

   
   1
   Cutting Calories Wisely
   01:11:03
   
   2
   Weight Loss Insights
   00:08:54
   
   3
   Cutting Caloric Leak
   00:15:55
   
   4
   Natural Cutting Strategies
   01:04:59
   
   5
   Metabolism and Caloric Cycling
   01:09:59
   
   6
   Mastering Weight Loss
   00:55:39

4. Protein Intake: Increasing protein intake to about 1 gram per pound of body weight helps control hunger and can naturally reduce calorie intake. Sal Di Stefano also notes that focusing on whole foods and staying hydrated can support this process 4.

5. Caloric Cycling and Metabolism: Sal Di Stefano discusses the benefits of undulating calorie intake to prevent metabolic slowdown. By fluctuating your calorie intake, you can maintain a higher metabolic rate and avoid the body adapting too much to a lower calorie state 5.

6. Balanced Diet: Ben Bikman on the Dhru Purohit Show emphasizes reducing insulin levels before cutting calories. Prioritizing protein, not fearing healthy fats, and focusing on less starchy carbohydrates can help lower insulin, thereby increasing metabolic rate and enhancing fat burning 6.

Implementing these strategies can make calorie cutting more sustainable and effective in the long term.