Simplifying Dieting in an age of over-complication
- Devin Suarez
- 17 hours ago
- 2 min read
Dieting can feel overwhelmingly complex for someone who just wants to shed fat. Keto, vegan, intermittent fasting, carnivore, paleo, Atkins, Weight Watchers; these methods can overcomplicate something that’s often simpler than it’s made out to be.
TDEE stands for total daily energy expenditure, meaning the total number of calories you burn in a day. For example, a rough estimate for a 160-pound male named Joe, 5’8”, averaging ~6,000 steps per day with minimal exercise, might be around 2,300 calories/day (give or take). If Joe consistently eats less than that, he will lose weight. That’s the foundation.
Let’s keep the example going. If Joe wants to lose 1 lb per week to reach 140 lb, he needs about a 3,500-calorie weekly deficit for roughly 20 weeks. That averages out to ~500 calories/day. So Joe can either:
- eat around 1,800 calories/day, or
- increase steps/exercise so he burns an extra ~500 calories/day, or
- do a mix of both.
(Real-world fat loss won’t be perfectly linear week to week because water, sodium, and glycogen fluctuate, but the overall math trend holds.)
So what’s the best way to make sure you’re actually in a calorie deficit?
My number 1 recommendation is simple: track your calories. Apps like Cronometer and MyFitnessPal make this easy. Trying to lose weight without tracking is like trying to build a budget without checking your bank account. If you’re serious, you can spend two minutes logging your food before you eat.
So I can just eat whatever as long as I’m in a calorie deficit?
Technically, yes, you can lose weight on “junk” if calories are controlled. A well-known example is when Kansas State nutrition professor Mark Haub ran a calorie-deficit “convenience store” diet for about 10 weeks and reported losing 27 lb, showing that a deficit drives weight loss even when food quality is poor (Simon, 2010).
But here’s the caveat: food quality affects hunger, energy, performance, digestion, and health markers, which is why most people feel better and stick to diets longer when most of their intake is real food. Plus, junk food is usually less filling, so it’s harder to stay consistent. Best approach: aim for 75–80% whole foods, and leave some room for cravings so you don’t burn out.
Key takeaways
- You don’t need the newest fad diet; you need a consistent calorie deficit long enough to reach your goal.
- Nutrients matter. You can lose weight on junk, but it’s usually a rough ride.
- Track your calories.
- Don’t overthink it: eat less, move more, lose weight.
Want to learn more? Need help find your TDEE? Don’t care to put in the work of figuring it out yourself?
Contact me, I’ll give you foolproof plan to reach your goal weight in a reasonable, healthy, and sustainable way.
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### Reference
Simon, S. (2010, November 13). _Professor's weight loss secret: Junk food_. NPR. https://www.npr.org/2010/11/12/131286626/professor-s-weight-loss-secret-junk-food.
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