I’ve been trying to figure out the whole calorie deficit thing too, and honestly, it’s a bit overwhelming at first. One thing that really helped me was adding a scoop of organic grass fed whey protein (https://www.znaturalfoods.com/products/whey-protein-isolate-organic)) isolate to my daily routine. It’s low in calories but keeps me feeling full, which is awesome when you're trying to cut back. I like that it’s natural and doesn’t have all the junk some other protein powders have. And I totally agree with what you said about the 10-20% off your maintenance calories – once I started tracking, I could see real changes without starving myself. (edited)

uh maybe try eggs they always make me full and it's healthy.

Hi, while it is a struggle sometimes to find what the best foods are to lose weight and how much of that food intake you should be doing but it's also important to listen to your body and make sure you keep a balance so you're not under eating as well.
I personally am in a caloric deficit but I don't tend to like really calculate how many calories I'm taking in, for example; 'Oh I ate an apple, how many calories is that, I need to subtract it from my daily intake'
I think its best to look back on how much you ate before and just cut down the portion sizes. What usually happens is that sometimes you don't even feel like you're full so you end up eating more than you need.

Sometimes people get the perception that you need to have like a salad or just a smoothie etc etc but that's not usually the case. While it does help in losing weight, I just think you should incorporate a healthy balanced meal throughout the day. You can also make up a meal plan to kind of help you plan out your meals and as I said before just cut down the portion size so you won't fall into the trap of over eating. It is also totally okay if you feel a little snackish throughout the day as well, like in between lunch and dinner. I would say maybe like have some fruit and try to stay away from crisps or the easily available snacks.

Some things that I find are low calories but also very filling are sandwiches and wraps. For example I usually make a ham sandwich consisting of ham, fresh mozzarella, avocado or spinach with your favourite bread. Pretty simple but also very effective. Some things I can probably recommend are ;

-Yogurt with granola, chia seeds and honey
-Bagel with salmon and avocado
-Cornflakes with granola

They're the pretty standard basic ones that everyone usually goes for. What I would say is try to stick to home cooked meals as you can kind of see and manipulate the contents of it. There is no 'right' way to diet, you just have to know what your body is like and cater to it. Meaning you can still enjoy the foods you love but just minimize how much you're actually putting on your plate. And I don't mean putting literally a tablespoon of rice and a microscopic piece of chicken, make it a realistic amount because you also don't want to be under eating.

Hope this helps and make sure to listen to your body and not put yourself at any risk! Good luck on your journey!!

To keep you full, try to include all macros into your meals. Here are examples of what it might look like :

- avocado toast with scrambled eggs or tofu
- a smoothie with frozen fruit, cottage cheese or greek yogurt, oats, chia seeds and any type of milk
- poke bowl with rice, salmon, avocado, shredded carrots and endemame
- greek yoghurt with oats, nuts and seeds and some dark chocolate etc.

You could check Chloe’s recipe section, there are tons of recipes that could help you during your weight loss journey. However, if you’re struggling you might want to see a health professional for tailored advice.