Calorie deficit — Eat fewer calories than you burn — still the physics of fat loss.
| Factor | Detail |
|---|---|
| Evidence for fat loss / health | Highest |
| Difficulty | Medium |
| Best for | Almost everyone starting weight loss; base layer under every other system. |
| Strengths | Works with any cuisine; measurable; pairs with clinic programs and GLP-1 care. |
| Watch-outs | Hunger and adherence if protein and volume are ignored; easy to under-eat protein. |
How to run this system (practical)
- Estimate maintenance (TDEE) then reduce 300–500 kcal/day unless a clinician sets another target.
- Anchor protein (often 1.6–2.2 g/kg ideal body weight discussed in literature — confirm with your clinician).
- Track 2–4 weeks, then adjust for plateau rather than crash dieting.
- Use our diet builder and BMI tool as educational starting points.
BC / Vancouver context
BC grocery patterns (Costco protein, seafood, produce markets) make deficit sustainable without extreme restriction.
How this pairs with medical weight loss
Diet systems are tools. Clinics assess BMI, labs, medications, and contraindications before any GLP-1 or structured program. Explore GLP-1 evaluation, medical programs, and all diet systems.
Related: /blog/calorie-deficit-weight-loss-bc/ · Diet builder · How to choose a clinic
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Partner clinics follow up. Free for patients. Not medical advice.
Educational content only. Not medical advice, diagnosis, or a prescription. Individual results vary. A licensed clinician decides if any diet plan or medication pathway is appropriate for you.