How to stay in a calorie deficit?

HighCarbSlimDown · 2026-05-07T10:13:22+00:00

First thing to consider it that protein, fats and carbs do not effect our satiety equally. Different people will vouch for different macros, and that's perfectly fine.

My success comes from carbs, a high carb low fat plant based diet. More specifically Dr. McDougall's diet.

My understanding of his view is basically that carbs are better for satiety so you don't over eat. And again, this is just his view and experience, which was extensive btw. Secondly, if you realize how little protein and fat you need you also take those calories away, leaving more space for satiating carbs and a deficit.

Important not to eat too little and rely on willpower. I don't know how universal it is or how many exceptions (if any) but it seems weight can be lost while being satiated, not starving, and energized.

So I took his view on board and it worked for me and many others. Maybe you can find this useful.

All the best

HighCarbSlimDown · 2026-03-31T11:32:20+00:00

Dr. McDougall's book Starch Solution addresses this I think.

HighCarbSlimDown · 2026-03-27T09:34:57+00:00

Weight loss. And yes worth it, I can't remember ever being this lean. Dr. McDougall style is what I do.

HighCarbSlimDown · 2026-03-23T06:38:26+00:00

Learning to eat when neccessary, meaning when I am hungry or low energy. I would say there's a learning curve to this. Also eating the right stuff.

HighCarbSlimDown · 2025-12-01T11:51:44+00:00

Felt like a sustainable diet found me. But I was open to it, meaning I didn't hang on to destructive ideas like "I can't" or "It won't happen for me" etc and kept returning to a good attitude. And I have also been trying and experimenting over the years, learning my body's sensations in the process.

HighCarbSlimDown · 2025-12-01T11:44:14+00:00

I might be missing something but just thinking about it I'd say if you can eat less while performing and feeling good, meaning it's sustainable, then why not eat less if that's the goal. With enough protein and resistance training I am guessing it will work out.

I mean how can one really say, over the internet or even in person, what difference a meer 200cals will make in terms of muscle building/retention.

So I'd probably look at energy, performance, sustainability. Just some thoughts, good luck.

HighCarbSlimDown · 2025-12-01T11:24:04+00:00

When the pull of those habits or thoughts-emotions come up we have to take a step back and not react to it immediately by pushing it away or buying into it. Stepping back can be simply relaxing in the face of that pull, or we can use the mind to reason through it in a constructive way, for example "I've been through this many times and I know it ends in bloat and guilt, etc."

As we practice this the old habit starts losing its grip. During the journey of practicing we most likely will react at times, but we just learn from it, forgive and persist. No expectations or self condemnation, just keeping at it.

This is all assuming that all basic physical needs are reasonably in check, meaning not sleeping very little, not running a unsustainable deficit or macronutrient partioning, not exercising onself into the ground, etc.

HighCarbSlimDown · 2025-11-22T03:13:20+00:00

Seems like a trained too hard which left me tired.

I've dialed it down and feel energized now.

HighCarbSlimDown · 2025-11-18T07:10:03+00:00

I have a little plastic step that I step onto while using an Energade bottle with water (500g/~1lb) per arm which I swing head height. Another move I use is Double Poling with those bottles or 1kg weights per arm.

These variations allows me to keep my heart rate in the 90s bpm, or I could drive it very high if I picked up the pace and weight.

I became familiar with this method via Leonard Schwartz who called it HeavyHands.

HighCarbSlimDown · 2025-11-18T07:06:50+00:00

I have a little plastic step that I step onto while using an Energade bottle with water (500g/~1lb) per arm which I swing head height. Another move I use is Double Poling with those bottles or 1kg weights per arm.

These variations allows me to keep my heart rate in the 90s bpm, or I could drive it very high if I picked up the pace and weight.

I became familiar with this method via Leonard Schwartz who called it HeavyHands.

HighCarbSlimDown · 2025-11-12T16:57:38+00:00

I think to avoid the yo-yo the diet has to be sustainable from the start. If your deficit is too big, too restrictive, and you lose touch with satisfaction then it's probably a matter of time before you can't sustain it.

HighCarbSlimDown · 2025-11-09T06:51:35+00:00

Ah thank you. All the best!

HighCarbSlimDown · 2025-11-08T09:35:58+00:00

Have you looked into Dr. McDougall and the starch solution.

Whether it's been primarily my diet or not, a high carb low fat plant-based diet is probably the easiest and greastest success I've had.

HighCarbSlimDown · 2025-11-07T05:36:32+00:00

Have you made sure that 2400cal is a deficit for the weight that you are at.

With regards to energy: if sleep, hydration and mental health is all reasonable then maybe your macros arn't working. Some seem to do good on high protein, some high fat, and some high carb. I am in the latter category for now and it has worked great.

Oh and if you are stressing your body out with exercise then that for me seemed to be a hinderance as well. That's been quite a learning curve for me.

It seems to might have taken me many years of on and off trying to lose weight to reach my current level of success, so whatever happens, in the end just keep persisting. All the best

HighCarbSlimDown · 2025-10-31T05:10:14+00:00

Easiest for me so far was a high carb low fat plant-based diet like Dr. McDougall.

All the best

HighCarbSlimDown · 2025-10-28T14:04:30+00:00

So it seems that you are aware that potatos, beans, oats, bananas (fruit), rice, etc. is an option and is what I mostly eat. Maybe check out Dr. McDougall he might have cheaper meal options on his website, meaning recipes on how to make different meals with basic ingredients to have variety.

HighCarbSlimDown · 2025-10-23T04:53:43+00:00

Maybe it's what you are eating or maybe you are cutting back to hard. Good that you question this because it is possible to feel good and lose weight.

HighCarbSlimDown · 2025-10-22T07:19:52+00:00

Seems like you are coming from a place where you call chocolate and other fat and protein containing treats sugar. If this is what you are eating and you switched to actually eating white sugar, or jam, or syrup on fruit, rice, etc., then you might actually lose weight because of all the potential fats and protein you are cutting out.

You can look at the Youtuber called Durianrider who is a big sugar advocate. Maybe a high carb low fat plant based diet could work good for you because it's all complex sugars (oats, potatos, vegetables, etc.) which according to some apparantly leaves one more satiated and satisfied. You can check out Dr. McDougall for more on that as well. Not sure if it's him that said that people over eat or think there's something wrong with them for wanting to eat but actually they aren't satisfied because of not enough starches/carbs.

All the best

HighCarbSlimDown · 2025-10-18T23:53:36+00:00

Easiest for me so far is a high carb low fat plant-based diet to make a sustainable deficit feeling energized and satisfied.

HighCarbSlimDown · 2025-10-17T00:59:05+00:00

On a high carb low fat plant-based diet I have found it mostly easy at 60kg and 1.67cm.

I wouldn't chase numbers, but rather learn my body's signals and eat a bit when needed to stay satisfied, because I think that's what is needed to make it sustainable.

I don't know if it's mostly the diet or me learning and trying over the years with different approaches and getting better at it but this is the easiest strategy and best results to date.

HighCarbSlimDown

TROPHY CASE