An energy deficit of 500-1000 kcal.d-1 achieved through reductions in total energy intake is recommended.
A chronic energy deficit elicits mobilization of energy reserves, progressively depleting its main source: adipose tissue. Thus, an energy deficit of certain duration is associated with changes in body weight and body composition.
Low-calorie diets usually produce an energy deficit of 500-1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) weight loss per week. They include the DASH diet, Diet to Go and Weight Watchers among others.
Regardless of the diet you follow, to lose weight you have to lower your calorie intake sufficiently to create an energy deficit so that your body has to start using its fat stores to supply it with the extra calories it needs to function properly.
A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a week. To achieve this, you need an energy deficit of 3,500kcal to 7,000kcal a week, which means eating 500 to 1,000 fewer calories a day.
This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat.
A reasonable diet for losing weight and body fat needs to limit calories while providing essential nutrients and a healthy balance of carbohydrates, protein, and fat. A low-calorie diet creates an energy deficit in the body by supplying less energy ...
 See also: Health, Fat, Energy, Eating, Calorie
  
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