What are the nutritional needs for someone in a calorie deficit?

What are the nutritional needs for someone in a calorie deficit?

When in a calorie deficit, it's important to focus on nutrient-dense foods to meet your body's needs. This includes adequate protein, healthy fats, and plenty of vitamins and minerals.

How much protein should I consume daily?

A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight to help preserve muscle mass.

What foods are high in protein?

Foods high in protein include chicken, turkey, fish, eggs, dairy products, legumes, and tofu. Incorporating these can help meet your protein needs.

Should I take any supplements?

Supplements can be beneficial, especially if you're not meeting your nutritional needs through food alone. Common options include protein powder, multivitamins, and omega-3 fatty acids.

How can I ensure I'm getting enough vitamins and minerals?

Eating a variety of colorful fruits and vegetables, whole grains, and lean proteins can help ensure you're getting a wide range of vitamins and minerals.