If you are not losing weight while in a caloric deficit, it is likely because you are massively underestimating hidden calories (oils/butters) in restaurant meals; it is therefore recommended to overestimate the calories in your dishes by 30 to 50% or to adopt strict meal planning strategies.

noli's read

The core of this argument relies on the well-documented phenomenon of underestimating caloric intake, particularly when consuming processed meals or food prepared outside the home. Observational studies, such as those published in the 'Journal of the American Dietetic Association', consistently confirm that individuals tend to significantly underestimate consumed calories, especially when the preparation is invisible. The suggestion to add a safety margin (30-50%) is a pragmatic empirical strategy to compensate for tracking errors, although it is not a rigid biological rule. The idea of planning macros ('banking') is a validated behavioral approach for increasing long-term adherence. However, the advice to use a 'fake allergy' to avoid fats is ethically and relationally problematic, as it can overwhelm kitchen staff and minimize the genuine needs of individuals with severe allergies. In summary, the approach is based on a correct understanding of energy balance, but the proposed methods vary between useful tracking strategies and questionable social tactics.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009