¿Qué es el déficit calórico?

What is calorie deficit?

by Baia Food on Apr 05, 2024

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Caloric deficit:

🔥 When you consume fewer calories than your body needs to maintain its ideal weight.

🔥It is a strategy used to lose weight , since your body uses fat reserves as a source of energy to compensate for the deficit.

How to achieve a calorie deficit?

  • Reducing food intake, "do not snack between meals."
  • Incorporating a healthy and balanced diet, rich in fruits, vegetables, lean proteins and healthy fats.
  • Increasing physical activity.

It is important to create a moderate and healthy deficit to avoid health problems and loss of muscle mass. [1] [2]

Benefits of calorie deficit.

When achieved in a controlled and balanced manner, it can have several benefits:

1. Weight loss✅

When you consume fewer calories than you burn, your body turns to fat stores for energy, which leads to weight loss.

    2. Reduction of body fat✅

    Reduce both subcutaneous fat (just under the skin) and visceral fat (around internal organs).

    👉Visceral fat accumulates around the liver, kidneys or intestines and can be harmful to health. It is associated with an increased risk of chronic diseases such as type 2 diabetes.

    👉 To lose visceral fat , both diet and exercise (cardiovascular and strength training ) are important [3]

    Importantly, you cannot specifically target fat loss to a particular region of the body, such as visceral fat.

    3. Improved cardiovascular health✅

    Weight loss associated with a caloric deficit can lower blood pressure and decrease the risk of heart disease and stroke. [4]

      4. Improvement of general well-being✅

      Greater energy , better quality of sleep , improved mobility and the ability to perform physical activities. Better health = longer life. [5]

          Achieving a calorie deficit in a healthy way involves maintaining a balanced and nutritious diet, as well as incorporating regular exercise into your routine.

          What to eat to be satisfied and achieve a calorie deficit?

          It is important to maintain a balanced and healthy diet that includes a variety of nutritious foods:

          1. Low-calorie vegetables: spinach, broccoli, kale, peppers, carrots and cucumbers are low in calories, rich in nutrients and filling . 🥒 🥕 🥦🫑


          2. Lean proteins: chicken, turkey, fish, eggs... important for maintaining muscle while you are in a caloric deficit. They help not get hungry every few hours! 🥚 🥩 🐟🥛

          If you're looking for something quick, mix our whey protein mixed with water or milk.


          3. Whole grains: quinoa, brown rice, barley, oats... provide additional fiber and nutrients to your diet. 🍚🌾

          Fiber is satiating as well as important for digestive health.

          You can opt for fiber supplements such as Microbiotic Creamer , which also takes care of your intestinal health. Or the Calm Creamer, which in addition to containing fiber includes ashwagandha, a root that helps you control anxiety.


          4. Fruits: option to satisfy your sweet craving while staying in a calorie deficit. Opt for fresh fruits such as apples, berries, oranges and pears, as they are low in calories and high in fiber. 🍊🍎🍐

          5. Sources of healthy fats: avocados, nuts, seeds, olive oil and fatty fish such as salmon and tuna. They keep you satiated and satisfied, in addition to being good for your health. 🥑 🐟

          6. Fit Blend , a delicious drink that controls appetite and activates your metabolism to reach your ideal weight.

            Remember:

            In addition to diet, regular exercise and other healthy habits are important to achieve a calorie deficit effectively and sustainably.

            Bibliography:

            [1] Finer, N. (2001). Low‐calorie diets and sustained weight loss. Obesity Research , 9 (S11), 290S-294S.
            [2] Sherman, J. The Effects of a Calorie Deficit on Body Composition. The Undergraduate 2020 Spectrum , 28.
            [3] Recchia, F., Leung, CK, Angus, PY, Leung, W., Danny, JY, Fong, DY, ... & Siu, PM (2023). Dose–response effects of exercise and caloric restriction on visceral adiposity in overweight and obese adults: a systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine , 57 (16), 1035-1041.
            [4] Bales, CW, & Kraus, WE (2013). Caloric restriction: implications for human cardiometabolic health. Journal of cardiopulmonary rehabilitation and prevention , 33 (4), 201-208.
            [5] Kebbe, M., Sparks, JR, Flanagan, E.W., & Redman, L.M. (2021). Beyond weight loss: Current perspectives on the impact of calorie restriction on health span and life span. Expert review of endocrinology & metabolism , 16 (3), 95-108.