Calorie deficit has become increasingly popular among people who want to lose weight. Many nutritionists say that this is the best way to lose weight healthily and maintain that weight. So, if you want to know more about this calorie deficit, read on.
What is the calorie deficit?
If you give your body fewer calories than necessary, it will be in a caloric deficit. If you do this constantly, for long periods of time, you will lose weight.
Despite all the diets that appear and disappear, weight management is reduced to the number of calories. In essence, to lose weight, you need to burn more calories than you consume. Various diets promise that the complete avoidance of carbohydrates or high consumption of lemons is the secret of weight loss, but, realistically, it all comes down to caloric deficit.
What is a calorie?
A calorie is a unit of measurement for energy potential. When we talk about the heat emitted by an organism or the energy value of an aliment, calories are the energy needed to increase the temperature of a kilogram of water by 1-degree celsius. It is also known as kilocalorie or high calorie.
Every food we eat also has its specific energy potential, and each body burns a certain amount of calories. This number varies depending on body size, daily activities, food consumed and much more. In addition to the calorie term, there is also a caloric deficit or caloric surplus.
How to set the calorie deficit
When you want to lose fat, it is recommended to do it step by step and in a controlled way. If you have too much caloric deficit, you will lose fat faster, but too much caloric deficit leads to muscle loss, decreased testosterone levels and decreased strength in the gym. Overweight beginners may use a higher deficit, and will still put on muscle during weight loss. But if you already have well-developed muscle mass, you can’t afford to have too much caloric deficit. A deficit of 20-25% would be ideal. You lose weight quite quickly and muscle mass is not affected.
Ideally, the weight should decrease by 0.5-1 kg per week. If your weight or waist circumference is unchanged, you need to recalculate your caloric intake and increase your deficit. It is recommended to reduce the caloric intake by 10% every time the fat loss stagnates.
How to have a lower calorie intake?
- Limit the consumption of processed foods. Sugar, fats and salt from highly processed foods (semi-prepared foods, fast food products, commercial sweets, chips, etc.) make these high-calorie foods very palatable and encourage excessive consumption.
- Eat mostly home-cooked food. In this way, you can control the ingredients and portion sizes and, therefore, the calorie intake. Consumption of home-cooked foods is also associated with a better quality diet, an increased intake of fruits and vegetables, lower levels of body fat and reduced risks of heart disease and diabetes.
- Don’t drink your calories. This means, in particular, avoiding sugary drinks, such as commercial juices, some alcoholic beverages, or sweetened coffee or tea. Instead, drink plain or lemon water, unsweetened green or black tea and coffee, unsweetened herbal teas, vegetable soups, sugar-free smoothies.
What should you not eliminate from your diet?
Among other things, a caloric deficit for weight loss does not imply severe food restrictions.
You definitely need to eat quality protein every day. Good sources of protein include beef, eggs, cottage cheese, fish, chicken, yoghurt and mushrooms. Other great foods are vegetables and herbs. They contain a minimum of calories and are also filling.
Set a healthy lifestyle, which you can follow at any time. If you feel that you are making a colossal effort to lose weight, then your psyche will also suffer, you will not feel ok on this plane, and this process will become difficult and unpleasant.