Calorie deficit on the Daily Dozen

egeorge

I am a pretty strict adherent to Dr. Greger's Daily Dozen https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/ and my health has never been better.
I am trying to lose a few lingering pounds, but I find it very difficult to meet the daily dozen and still run at a caloric deficit, even with 30 min of cardio every day. I don't really want to cut anything out.

Has anyone found any tricks to meeting the daily dozen on fewer than 2k calories?

Susan_RD_101

Hi @egeorge !

I'm also a big fan of Dr. Gregor's work and think his daily dozen is fantastic. My advice to you is to let go of servings and just focus on including each food group. The most important groups to include daily are as follows:

• Cruciferous vegetables - 1x per day
• Leafy greens - 1 x per day
• Pulses - 2 x per day
• Berries - 1x per day
• Fruit - 2 x per day
• Flax/chia/hemp - 1x per day
• Nuts - 1 x per day
• Whole grains - ~3x per day

If you are eating a whole-foods, plant-based diet, I find you don't need to be as mindful of calories, since the very nature of the diet is low-calorie. However, monitoring your weight and looking for monthly trends will be key.

Kind regards,

moreskinnydays

My advice is:

• Fresh or frozen fruit, not dried
• Whole vegetables, not juice
• Non-flavored, non-instant hot cereal with water or a low calorie non-sweetened nut milk, e.g., almond or cashew
• No hot chocolate, lattes, or milky drinks, obviously.

Susan_RD_101

@moreskinnydays Great advice!