DeficitLab - Intermittent Fasting

Avocado toast is a solid breakfast. It's also easy to turn into 400 calories. A whole avocado is about 230, a thick slice of sourdough about 150, and a drizzle of oil adds more. Half the avocado still covers the toast.

YOUR DEFICIT SHRINKS AS YOU LOSE. • A lighter body burns about 10 fewer calories a day per pound lost • Down 20 lbs? Your 500 calorie deficit is now closer to 300 • Dieting quietly cuts how much you move • Recalculate every 10 lbs. Keep your steps up.

Free-pouring oil like this? Each tablespoon is about 120 calories, and a free pour easily hits 2 or 3. That's 240 to 360 calories before any food hits the pan. Use a spoon.

Most adults get well under 25g of fiber a day. The target is 25g for women and 38g for men. Fiber adds bulk and slows digestion, so you stay full on fewer calories. Easiest wins: lentils, raspberries, chia. Save this for your next grocery run.

Your coffee order can be 5 calories or 380. Same size cup. A grande mocha every day is about 2,600 calories a week, which is most of a pound of fat. Black or an Americano most days, save the fancy one for the weekend.

That spoonful of peanut butter isn't 95 calories. A level tablespoon (16g) is. A heaping one like this can be 30g or more, about 180. Weigh it once.

THE LABEL SAYS 150. YOU ATE 600. • The calories on a label are per serving, not per bag • A chip serving is about 1 oz, roughly 15 chips • Lots of bags hold 4 servings or more. Family size can hold 8 to 10 • A cereal serving is often about 1 cup. Most bowls fit 2 or more • Check "servings per container" first, then do the math Read the top line. Save this for your next grocery run.

PROTEIN IS THE CHEAT CODE NOBODY USES. • Your body burns about 20 to 30% of protein calories just digesting it • Carbs burn about 5 to 10%. Fat burns 0 to 3% • Protein is the most filling macro, so you snack less • Aim for about 0.7 g per pound of body weight a day • Start each meal with a palm or two of protein Same calories. Less hunger. Easier deficit.

YOUR WEEKEND IS ERASING YOUR WEEK. • A 500 calorie deficit Monday to Friday adds up to 2,500 • Eat 1,250 over maintenance on Saturday and Sunday and it's gone • A big brunch, a few drinks, and a takeaway night can get you there fast • Fat loss runs on the weekly total, not your best days • Keep 1 or 2 planned treats, and keep protein and steps normal Fat loss is a 7 day game. Bookmark this before Friday.

SAME CALORIES. WAY MORE FOOD. • Fullness comes a lot from volume, because a stretched stomach tells your brain you've eaten • Water and fiber add volume for very few calories • 100 calories is about 3 cups of air-popped popcorn, or about 10 chips • A big salad or veggie soup first can cut how much you eat after • Add protein, it fills you up the most per calorie Fill the plate. Not the calorie count.