What is the caloric deficit ?
for Baia Food en Apr 05, 2024
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Caloric deficit:
š„WhenĀ you consumeĀ fewer calories than your body needs to maintain your ideal weight.
š„It is a strategy used to lose weight, given that your body uses fat reserves as an energy source to make up 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]Ā [2]
Benefits of calorie deficit.
When achieved in a controlled and balanced manner, it can have several benefits:
1. Weight lossā
When you consume fewer calories than you burn, your body turns to fat stores for energy, leading to weight loss.
2. Reduction of body fatā
Reduce both the subcutaneous fat (just under the skin) like the visceral fat (around the internal organs).
šThe 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.
šFor lose visceral fat, is important both the diet like the exercise (cardiovascular and strength training) [3]
It is important to note that you cannot specifically target fat loss to a particular region of the body, such as visceral fat.
3. Improved cardiovascular healthā
Weight loss associated with a caloric deficit can reduce blood pressure and decrease the risk of heart disease and strokes. [4]
4. Improvement of the well-being generalā
Elderly energy, a better one sleep quality, improved mobility and the ability to perform physical activities. Better health = a longer life. [5]
What to eat to feel full 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 satiating.š„š„š„¦š«
2. Lean proteins: chicken, turkey, fish, eggs... important to maintainĀ muscle while you are in a caloric deficit. Ā”Helpno more being hungry every few hours! š„š„©šš„
If you are looking for something quick mix our whey protein mixedĀ with water or milk.
3. Whole grains: quinoa, brown rice, barley, oats... provide fiber and nutrients additional to your diet. šš¾
The fiber is satiatingĀ in addition toĀ important for digestive health.
You can choose to fiber supplements like the Microbiotic Creamer, which also takes care of your Gut health.Ā Or the Calm Creamer, that in addition to carryingĀ fiberĀ includesĀ ashwagandha, a root that gives you Help to control anxiety.
4. Fruits: option to satisfy your sweet tooth while staying in a calorie deficit. Opt for fresh fruits like apples, berries, oranges, and pears, as they are low in calories and rich in fiber. ššš
5. Sources of healthy fats: avocados, nuts, seeds, olive oil, and fatty fish like salmon and tuna. They keep you full and satisfied, and are also good for your health. š„š
6. Fit
Remember:
In addition to Nutrition, regular exercise, and other healthy habits are important for achieving a calorie deficit effectively and sustainably.
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