Since your weight loss journey, you have probably known that a calorie deficit is the best way to lose weight.

But is it?

In this article, you will find out.

What is a calorie deficit?

man running on side of road

A calorie deficit is when you burn more calories than you consume. People usually go in a caloric deficit of 500 calories.

People often burn calories by doing intense cardio (HIIT), or some people play sports. Walking and biking are also common.

People reduce calories by eating less, or anything low in calories. Some people fast instead.

A calorie deficit [1] may not be the most effective way to lose weight. But if not, what is?

Be introduced to controlling insulin.

What is controlling insulin?

bowl of vegetable salad

Controlling insulin [2] is when you reduce insulin spikes in your body after eating. It is important because insulin blocks any other form of energy being used in your body so that you can use the sugar [3] as energy.

Even after this, if there’s still too much sugar in your blood, the insulin takes most of the sugar out of your blood and stores it in you.

Long story short, when your insulin is high, you’re telling your body to store fat in you, as if you’re going hunting for hours non-stop! 

The pros of a calorie deficit

Here are the benefits of going on a caloric deficit and why some people prefer it over controlling insulin:

  • You don’t have to restrict some sugary foods because they are low in calories
  • You can eat any food, as long as it says “low in calories”
  • People can satisfy their cravings
  • People like the short-term weight loss
  • You don’t have to constantly look at the ingredients of food items

The pros of controlling insulin

Here are the benefits of controlling insulin and why some people prefer it over a calorie deficit:

  • You feel more energised throughout the day
  • You lose weight and keep the fat off long-term
  • You become healthier
  • It prevents inflammation
  • You don’t have to do unnecessary hours of cardio that make you tired
  • You don’t have to fast too often
  • Your cravings go away after a while

The cons of a calorie deficit

Here are the negatives of going on a caloric deficit and why some people don’t want to go on one:

  • You have to do unnecessary hours of cardio or very intense cardio too often and you get tired
  • You don’t feel as energised
  • You may have to fast too often
  • You have to keep doing unnecessary hours of cardio constantly to prevent gaining fat again

The “cons” of controlling insulin

Here are the “negatives” of controlling insulin and why some people don’t want to do it:

  • You have to cut out sugar and lower carbs
  • You get intense cravings at the start of cutting out your sugar
  • People fall into temptation too easily
  • People don’t know what to eat instead of solely eating carbs

What I recommend

I strongly recommend controlling your insulin because you’ll feel more energised throughout your day.

You will lose fat, keep it off and cutting out sugar will benefit your health.

Don’t feel too restricted!

When I say “cut out sugar”, it doesn’t mean don’t eat sugar at all, or don’t eat carbs [4] at all, it means just avoid the common ones, like sweets, biscuits, chocolate, crisps, fizzy drinks etc. 

When you go to birthday parties, it is CERTAINLY fine to indulge in sweets and cake.

However, after school or work, if you go to the shops, don’t intentionally buy chocolates or doughnuts to indulge in.

If you follow this advice, it’ll help you consume sugar once in a while which will result in you losing fat.

What should your diet be like?

steak food
sliced avocado fruit
green plant in close up photography
rice in white ceramic bowl

Your diet should have low carbs [5] that aren’t refined, high animal protein (or beans), high healthy fats, and high vegetables.

  • The protein will help you build muscle
  • The healthy fats will give you energy and fill you up
  • The vegetables will provide you with a variety of micronutrients
  • And low carbs to help you gradually cut them out

Conclusion

Is a calorie deficit worth it? In my opinion, no. And I’ve already explained why. When you control your insulin, it’s easier to do, and you benefit detrimental parts of your health, like your gut from cutting out sugar long-term. 

However, doing steady-state cardio like walking can even boost your fat loss process, as the energy being used for the cardio will be from your fat stores. And playing a sport you like is also beneficial!