Image of woman in the kitchen measuring her waist.

What to eat on a calorie deficit

It is true that yu can eat anything you want and still lose weight - as long as you are in a calorie deficit. However, making poor food choices is a quick way to hurt your long-term health.

Image of a woman looking in the mirror seeing her weight loss progress.


Don't be dirty.

Effects of what we call a “dirty cut” may range from heightened hunger to poor gut health, joint pain and even hair loss.†

To drop fat correctly, you must ensure that you get the correct balance of macronutrients and micronutrients daily.

Macronutrients are the three main molecules of food that we consume - proteins, carbohydrates, and fats.

Top down photo of protein foods including fish, beef, chicken and eggs.



Protein is the most touted macronutrient in the fitness community, leading to the majority of that community consuming far too much protein.

You may hear people recommend getting up to 2 grams of protein per pound of body weight - this is far too much.

You should consume 0.8 grams of protein per pound bodyweight.

This is plenty of protein to support tissue regeneration, cellular turnover and any other need the human body has around protein.†

Top down image of coconut oil.



The second macronutrient is fat, which has been touted for fat loss by anyone pushing the Keto Diet.

Practitioners of the Keto Diet are also consuming far too much fat at the expense of carbohydrate intake.

All 3 macronutrients are necessary for human health. Any diet restricting consumption of a macronutrient should be avoided.

Fat is essential for hormone synthesis, cellular recovery, and satiation.

You should consume 0.33 grams of fat per pound bodyweight.

Top down image of potatoes.



Carbohydrates have gotten a bad reputation when it comes to fat loss. Never restrict consumption of a macronutrient unless recommended by a doctor or physician based on specific circumstances.

Cutting a macronutrient will bring your body into a stress response, moving your body into the state of survival, ultimately damaging your metabolism, hormones, and organ function.†

Carbohydrates are essential to energy production in the body.

After calculating your proteins and fats, all other calories should be consumed through carbohydrates.

Here’s what this breakdown looks like for a 185-pound man:

Image of how to calculate maintenance calories

A moderate deficit:

Image of how to calculate calories at a moderate deficit

An aggressive deficit:

Image of how to calculate calories at an aggressive deficit.
Image of a man doing pushing at a park.

Weight loss is complex, but nature can help.

10 Supplements That Support Healthy Weight Loss (& Why)

By eliminating micronutrient deficiencies, you ensure your body operates as it should.

Unfortunately, due to our environments and nutrient-void diets, avoiding micronutrient deficiencies is becoming increasingly challenging.

Below is a list of our top recommended supplements for fat loss:

Below, you will find how to implement the supplements above into a daily routine:

Graphic of a chart showing the supplement daily routine for weight loss.

Natural Supplements That Help Support Weight Loss: