Enjoyable and Sustaining Recipes for Calorie Deficit and Intermittent Fasting Journey

Welcome to our blog on enjoyable and sustaining recipes for your calorie deficit and intermittent fasting journey! Are you ready to embark on a path towards a healthier lifestyle and achieve your fitness goals? We're here to guide you through the process with delicious recipes that not only support your calorie deficit and intermittent fasting goals but also keep your taste buds satisfied along the way.

What is Calorie Deficit Intermittent Fasting?

In order to understand the concept of calorie deficit intermittent fasting, let's first understand what calorie deficit is. A calorie deficit is an eating style which involves consuming fewer calories than your body burns, leading to weight loss. We have already discussed this several times on this blog intermittent fasting, a popular eating pattern that involves alternating periods of fasting and eating. So when we combine these two, it benefits your health and lets you easily achieve your weight management goals.

So, in short, we can say that such a fast in which we eat less than our body burns is known as calorie deficit intermittent fasting. In this blog, I am going to share five unique recipes that will help you in losing weight only if you eat them in less quantity, as the major purpose of a calorie-deficit diet is to eat less than you can burn.

How to Find Your Calorie intake that lead to Calorie deficit and Weight loss?

Now I know this is the first question that pops into your mind when you are reading this post. So let me explain it to you. To find your calorie intake for weight loss, you need to figure out how many calories your body needs and then eat fewer calories than that. Here's how you can do it:

• Calculate how many calories your body needs to stay at its current weight. You can use online calculators that ask for your age, gender, weight, and height to estimate this number.

For free calorie deficit calculator  use this link.  

• Think about how active you are during the day. Multiply the calories you calculated in step 1 by a number that represents your activity level. This will give you an estimate of how many calories your body needs in total.

• To lose weight, you want to eat fewer calories than your total. A good goal is to have a "calorie deficit" of 500-1000 calories per day. This means eating 500-1000 calories less than what your body needs.

• Keep track of what you eat and how many calories you consume. You can use a diary or a phone app to help you. Also, check your weight regularly to see if you're making progress.

• It's important to eat a balanced diet, which means getting the right amount of carbohydrates, proteins, and fats. This will help you stay healthy while losing weight.

Benefits of Calorie Deficit and Intermittent Fasting:

Embarking on a calorie deficit and intermittent fasting journey can bring a number of benefits for your overall health and well-being. By understanding and implementing this combined approach, you can achieve your weight loss goals while optimizing your body's metabolism and improving your overall health. 

Let's explore some of the key benefits you can expect to experience:

Weight Loss: Calorie deficit and intermittent fasting are effective strategies for shedding excess pounds. By creating a calorie deficit, your body taps into its fat stores for energy, resulting in steady weight loss over time.

Improved Insulin Sensitivity: Both calorie deficit and intermittent fasting can enhance your body's insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of developing conditions like type 2 diabetes.

Increased Energy Levels: As your body adjusts to the calorie deficit and intermittent fasting, you may experience increased energy levels and improved focus. This is due to the stabilization of blood sugar levels and the utilization of stored body fat for energy.

Enhanced Metabolic Health: Calorie deficit and intermittent fasting can promote metabolic flexibility, allowing your body to efficiently switch between burning carbohydrates and fats for fuel. This flexibility can lead to improved metabolic health and better overall functioning of your body's systems.

Reduced Inflammation: Both approaches have been shown to reduce inflammation in the body, which is associated with various chronic diseases. This reduction in inflammation can have positive effects on your overall health and well-being.

Improved Heart Health: Calorie deficit and intermittent fasting have been linked to improved cardiovascular health by reducing blood pressure, cholesterol levels, and triglyceride levels.

Better Appetite Control: Intermittent fasting can help regulate appetite hormones, making it easier to manage cravings and reduce overall calorie intake. This can lead to a healthier relationship with food and improved portion control.

Remember, it's important to approach calorie deficit and intermittent fasting with a balanced and mindful mindset to reduce weight and improve your health.  For relaxation and improvement of your mindset, read these posts on our blog.

The art of relaxation: Ways to de-stress Yourself for a better mindset and health.

The Art of Self-Care: Simple Rituals for a Healthier You

Sleep Your Way to Good Health: The Importance of Getting Enough Sleep

Breath Your Way to Better Sleep: Unlocking the Power of Breathing Techniques

Importance of enjoyable and sustaining recipes during the journey:

Now, we will highlight the significance of incorporating enjoyable and sustaining recipes into your calorie deficit and intermittent fasting journey. We believe that healthy eating should never be boring or restrictive. By focusing on delicious recipes, we can make the journey more enjoyable and sustainable in the long run. We'll discuss how these recipes can help you stay motivated, avoid food cravings, and make the overall experience a positive one.

In this section, we provide an enticing preview of the recipes we will be sharing in the blog. From the mouthwatering Tepsi Kebab to the wholesome Oats Pancake with Chicken Kebab, and the flavorful Air Fried BBQ Chicken, we have a diverse range of recipes to suit various tastes and preferences. Additionally, we'll introduce you to Chicken Steaks and the delightful Mediterranean dish Shakshuka. Each recipe is carefully selected to ensure they are both enjoyable and suitable for your calorie deficit and intermittent fasting journey.

Now, let's dive into the details of each of these recipes, discover their unique features, and learn how to prepare them step-by-step. Get ready to indulge in a journey of taste and wellness that will transform your approach to healthy eating!

Tepsi Kebab Recipe

Tepsi Kebab is a flavorful and wholesome dish that originates from the Middle East. It features tender chicken, a medley of vegetables, and a delicious tomato-based sauce. This dish offers several benefits for those on a calorie deficit journey. The use of lean chicken breast provides a good source of protein, which helps to keep you full and supports muscle maintenance during weight loss. Additionally, the inclusion of vegetables like onions, tomatoes, and capsicum adds essential nutrients, fiber, and vitamins to the dish, promoting overall health. With its aromatic spices and flavors, Tepsi Kebab proves that healthy eating can be both satisfying and delicious.

Step-by-Step Instructions for Preparing Tepsi Kebab:

• Preheat your air fryer or oven to 200°C (400°F).

• In a food processor, chop the chicken breast, garlic, salt, black pepper, sumac, red chili flakes, and coriander leaves until you have a minced mixture.

• In another food processor, chop the onions, capsicum, garlic, and green chilies.

• Mix both mixtures together in a large bowl until well combined.

• For the sauce, blend the tomatoes, garlic, sumac, salt, pepper, and olive oil until smooth.

• In a baking dish or two medium-sized cake pans, start by spreading a layer of the sauce at the bottom.

• Next, spread a layer of the chicken mince mixture on top of the sauce.

• Repeat the process by adding another layer of sauce followed by a layer of sliced onions, green chilies, and tomatoes.

• Continue layering until you have used up all the ingredients, ending with a layer of sauce on top.

• Place the dish(es) in the air fryer or oven and cook for 15-20 minutes, or until the chicken is cooked through and the flavors have melded together.

Suggestions for Intake to Create a Calorie Deficit:

• To maintain a calorie deficit while enjoying Tepsi Kebab, it's essential to keep portion control in mind. Here are a few suggestions:

• Serve yourself a moderate portion of Tepsi Kebab that aligns with your calorie goals. Use a kitchen scale or measuring cups to ensure accurate portion sizes.

• Pair the dish with a side of fresh salad or steamed vegetables to add volume and fiber without significantly increasing the calorie content.

• Limit the consumption of calorie-dense accompaniments like rice or bread, or opt for smaller portions if including them.

• Be mindful of your overall calorie intake throughout the day, considering the other meals and snacks you consume.

Oats Wrap with Chicken Kebab Recipe

Oats Chicken Wrap is a nutritious and delicious option for a calorie deficit journey. This recipe combines the goodness of oats with flavorful chicken kebabs, creating a satisfying meal that will keep you fueled and satisfied.

Step-by-Step Instructions for Oats Chicken Wrap:

• In a blender, combine oats, milk, flour, salt, and garlic powder. Blend until you have a smooth batter.

• Heat a pan and add a small amount of olive oil.

• Pour a portion of the batter into the pan and spread it evenly to form a thin wrap. Cook for about 1-2 minutes on one side, then flip and cook for another minute on the other side. Repeat this process with the remaining batter.

• Once the oats wraps are ready, set them aside.

• Now, let's prepare the chicken kebabs. In a bowl, mix the chicken mince, egg, coriander leaves, chopped green chilies, finely chopped onion, cumin, chili flakes, coriander powder, all spice powder, and a squeeze of lemon juice. Combine all the ingredients well.

• Shape the mixture into small patties or kebabs.

• Heat a frying pan with a small amount of olive oil and shallow fry the kebabs until they are cooked through and golden brown on both sides.

• Now it's time to assemble the oats chicken wrap. Take an oats wrap and spread a layer of BBQ sauce on it.

• Place a few lettuce leaves on top of the sauce.

• Add the cooked chicken kebabs on the lettuce.

• Finally, top it off with some onion slices and a spoonful of cucumber pickle.

• Roll up the wrap tightly and enjoy!

Please refer to the uploaded recipes for detailed instructions on making the wrap, kebabs, and pickle.

Suggestions for Intake to Create a Calorie Deficit:

Oats Chicken Wrap is a convenient and healthy option for those looking to maintain a calorie deficit. The combination of oats, lean protein from the chicken, and the addition of fresh vegetables provides a balanced and satisfying meal. Enjoy this delicious wrap while staying on track with your weight loss goals. Opt for a moderate-sized wrap or consider using a smaller-sized wrap to help control your calorie intake. Remember that the larger the wrap, the more calories it may contain.

While the chicken kebab is the main component of the wrap, be mindful of the quantity you use. Use a reasonable portion of the chicken kebab to ensure you stay within your calorie goals. Consider using a lighter or reduced-calorie BBQ sauce to reduce the overall calorie content. Vegetables like lettuce and onion slices add volume, texture, and flavor to the wrap without significantly increasing the calorie count. Feel free to add extra lettuce and vegetables to make the wrap more filling and satisfying.

Air Fried BBQ Chicken Recipe

Air frying is a cooking method that has gained popularity among those on a calorie deficit or intermittent fasting journey. It provides a healthier alternative to traditional frying by using hot air circulation to cook food, requiring little to no oil. This method significantly reduces the calorie and fat content of the dishes, making it an ideal choice for those aiming to create a calorie deficit. I have prepared a healthy version of tikka and baked it in air fryer to reduce its calorie further.

Step-by-Step Instructions for Preparing Air Fried BBQ Chicken:

• Start by marinating the chicken. In a bowl, combine ginger garlic paste, tikka masala (follow the provided recipe link for homemade tikka masala), coconut milk or yogurt, and vinegar. Mix well to create a marinade.

• Place the chicken pieces in the marinade, ensuring they are well coated. Let it marinate for 3-5 hours to allow the flavors to infuse into the meat.

• Preheat your air fryer to 200 degrees Celsius (400 degrees Fahrenheit) for a few minutes.

• Place the marinated chicken pieces in the air fryer basket, making sure they are evenly spaced out and not overcrowded.

• Cook the chicken in the air fryer for 15-20 minutes, or until the chicken is cooked through and has a nice golden-brown color. You may need to adjust the cooking time based on the size and thickness of the chicken pieces.

• Once cooked, remove the air fried BBQ chicken from the fryer and let it rest for a few minutes before serving.

Suggestions for Intake to Create a Calorie Deficit:

• To create a calorie deficit while enjoying air fried BBQ chicken, consider the following suggestions:

• Portion control: Pay attention to your serving size and limit the amount of chicken you consume to align with your calorie goals. Use a food scale or measuring cups to ensure accurate portion sizes.

• Pair with low-calorie sides: Accompany your air fried BBQ chicken with healthy and low-calorie sides such as grilled vegetables, a fresh salad, or steamed greens. This will add volume and nutrients to your meal without significantly increasing the calorie count.

• Limit high-calorie sauces or dressings: While BBQ sauce adds flavor, be mindful of the quantity you use as it can be high in calories. Consider using a lighter or homemade version with reduced sugar and fat content.

• Balance your overall calorie intake: Keep track of your total calorie intake throughout the day, considering the other meals and snacks you consume. Ensure that the air fried BBQ chicken fits within your daily calorie budget to support your weight loss goals.

Chicken Steaks Recipe

Chicken steaks are a fantastic choice for those on a calorie deficit journey or seeking a protein-rich meal. Packed with lean protein and a variety of flavors, chicken steaks provide a satisfying and nutritious option that can be enjoyed in various ways. 

Whether you pair them with a refreshing salad, use them as a filling for a healthy sandwich, or incorporate them into a wholesome pasta dish, chicken steaks offer versatility and taste that will keep you motivated on your journey towards a healthier lifestyle.

Step-by-Step Instructions for Preparing Chicken Steaks:

• In a bowl, mix together mustard sauce, hoisin or BBQ sauce, vinegar, red chili, salt, and ginger garlic paste to create a marinade.

• Place the chicken breasts in the marinade, ensuring they are coated evenly. Allow the chicken to marinate for at least one hour or overnight to enhance the flavors.

• Preheat your grill and lightly grease it with oil to prevent sticking.

• Once the grill is hot, place the marinated chicken breasts onto the grill. Cook the chicken for approximately 3-7 minutes on each side, depending on your desired level of doneness and thickness of the chicken breasts.

• Use a meat thermometer to ensure the internal temperature of the chicken reaches a safe minimum of 165°F (74°C).

• Once cooked, remove the chicken steaks from the grill and let them rest for a few minutes before serving.

Suggestions for Intake to Create a Calorie Deficit:

• Watch your portion size: While chicken steaks are a healthy option, portion control is still important for creating a calorie deficit. Be mindful of the size of your chicken steak and aim for a serving that fits your calorie goals. Consider using a food scale to measure the appropriate portion size.

• Balance your plate: To create a calorie deficit, pair your chicken steak with a variety of low-calorie, nutrient-dense side dishes. Include a generous serving of non-starchy vegetables like broccoli, cauliflower, or leafy greens. These add volume to your plate without adding excessive calories.

• Choose a healthier cooking method: Opt for grilling or baking the chicken steaks instead of frying them. This helps reduce the amount of added fat and calories in your meal. Use a non-stick cooking spray or a small amount of olive oil for a healthier cooking option.

• Minimize added sauces and marinades: While marinades and sauces can enhance the flavor of your chicken steaks, they can also add calories. Use them sparingly or opt for lighter options like lemon juice, herbs, and spices to season your chicken. Be mindful of store-bought sauces that may contain added sugars or unhealthy fats.

• Limit high-calorie accompaniments: Pay attention to the sides and condiments you pair with your chicken steaks. Avoid high-calorie sauces, creamy dressings, or heavy gravies. Instead, opt for healthier alternatives like a side of steamed vegetables, a small salad, or a light vinaigrette.

• Monitor your overall calorie intake: While chicken steaks can be a healthy choice, it's important to consider your total calorie intake throughout the day. Keep track of your meals and snacks to ensure that your overall calorie consumption aligns with your weight loss goals. Consider consulting a registered dietitian for personalized guidance.

• By following these suggestions, you can enjoy delicious chicken steaks while creating a calorie deficit to support your weight loss journey. Remember that creating a sustainable calorie deficit is about making mindful choices and finding a balance that works for you and your goals.

Easy Shakshuka Recipe

Shakshuka is a delicious and nutritious dish that originated in the Middle East and North Africa. It consists of eggs poached in a flavorful tomato and vegetable sauce. Shakshuka is not only a tasty meal but also a great option for those on a calorie deficit or intermittent fasting journey. 

With its high protein content from the eggs and nutrient-rich vegetables, it can help you feel full and satisfied while keeping your calorie intake in check. The combination of spices adds depth of flavor without adding excessive calories or fat. Whether you enjoy it for breakfast, lunch, or dinner, Shakshuka provides a satisfying and nourishing option that supports your goals of creating a calorie deficit or maintaining your intermittent fasting routine.

Step-by-Step Instructions for Preparing Shakshuka:

• Heat oil in a pan over medium heat and add chopped onions. Sauté for 2-3 minutes until the onions become translucent.

• Add diced tomatoes, green chilies, cumin powder, red chili powder, and salt to the pan. Cook for an additional 3-4 minutes until the tomatoes soften.

• Mash the cooked vegetables with the back of a spoon or a potato masher to create a chunky sauce. Add the mix herbs and stir well.

• Create small wells in the sauce and crack the eggs into each well. Cover the pan and let the eggs cook for 2-4 minutes, depending on your desired level of doneness.

• Garnish the Shakshuka with a sprinkle of black pepper and fresh coriander leaves.

• Serve the Shakshuka hot with your choice of bread for a complete and satisfying meal.

Suggestions for Intake to Create a Calorie Deficit:

• To create a calorie deficit while enjoying Shakshuka, consider the following suggestions:

• Control the portion size: Pay attention to the number of eggs and the amount of sauce you consume. Adjust the recipe according to your calorie goals and consider using fewer eggs or reducing the oil used for cooking.

• Pair with nutrient-rich sides: Shakshuka is delicious on its own, but you can boost its nutritional value by serving it with a side of fresh vegetables or a leafy green salad. This adds volume and nutrients to your meal without significantly increasing the calorie count.

• Limit high-calorie accompaniments: Be mindful of the bread or other accompaniments you choose to serve with Shakshuka. Opt for whole grain or lower-calorie options to keep your calorie intake in check.

• Balance your overall calorie intake: Keep track of your total calorie intake throughout the day, considering the other meals and snacks you consume. Ensure that Shakshuka fits within your daily calorie budget to support your weight loss goals.

• By following these suggestions, you can enjoy a flavorful and satisfying Shakshuka while creating a calorie deficit as part of your weight loss journey or intermittent fasting routine.

Final Thoughts:

In conclusion, embarking on a calorie deficit and intermittent fasting journey doesn't mean you have to sacrifice enjoyable and satisfying meals. By incorporating recipes like Tepsi Kebab, Oats Chicken Wrap, Air Fried BBQ Chicken, Chicken Steaks, and Shakshuka, you can stay on track with your health goals while indulging in delicious flavors.

Throughout this blog, we've explored the concept of calorie deficit and intermittent fasting, understanding their benefits for weight loss and overall well-being. We've also emphasized the importance of incorporating enjoyable and sustaining recipes during this journey, ensuring that you stay motivated and satisfied along the way.

From the aromatic spices in the Tepsi Kebab to the wholesome ingredients in the Oats Chicken Wrap, these recipes offer a perfect balance of taste and nutrition. The Air Fried BBQ Chicken provides a healthier alternative to traditional barbecue, while the Chicken Steaks offer a protein-rich option for a fulfilling meal. And let's not forget the delightful combination of eggs and vegetables in the Shakshuka, providing a flavorful and nourishing dish.

Remember, it's not just about the recipes themselves but also how you approach your intake. Creating a calorie deficit requires portion control, balanced meals, and mindful choices. By following the suggestions provided, you can make informed decisions to support your weight loss goals.

So, let's embark on this journey together, armed with delicious recipes that not only nourish our bodies but also bring joy to our taste buds. With a focus on calorie deficit and intermittent fasting, we can achieve our health objectives while savoring every bite.

For more such healthy recipes and blogs, keep reading our blog posts. Your appreciation means the world to us.