Caloric deficit:
It is 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.
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 in 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 .
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. Improved general well-being:
Greater energy , better quality of sleep , improved mobility and the ability to perform physical activities.
What to eat to achieve a calorie deficit?
It is important to maintain a balanced and healthy diet that includes a variety of nutritious foods:
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Low-calorie vegetables: spinach, broccoli, kale, peppers, carrots and cucumbers are low in calories and rich in nutrients. They are satiating and low in calories.
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Lean proteins: Lean proteins, such as skinless chicken, turkey, fish, egg whites, tofu and tempeh, are important for maintaining muscle mass while you are in a calorie deficit. Plus, protein helps keep you fuller for longer.
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Whole grains: Whole grains, such as quinoa, brown rice, barley, and oats, provide additional fiber and nutrients to your diet. Fiber helps you feel full and satisfied, which can aid in weight loss.
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Fruits: Fruits are an excellent option to satisfy your craving for something sweet 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.
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Sources of healthy fats: Include healthy fats such as avocados, nuts, seeds, olive oil and fatty fish such as salmon and tuna in your diet. Although fats are more calorie dense, they can help keep you full and satisfied.
Remember that, in addition to diet, regular exercise and other healthy habits are important to achieve a calorie deficit effectively and sustainably. It is always advisable to consult with a health professional before making major changes to your diet or lifestyle.
PROTEIN : satiating , helps not to be hungry every few hours.
-You can have scrambled eggs for breakfast, for example, or Greek yogurt with fruit and nuts.
-If you don't want to cook, opt for a shake, mix our whey protein with water or milk + fruit.
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FIBER : satiating as well as important for digestive health.
-Oats , for example, soaked in water or milk + a tablespoon of cocoa.
-Or fiber supplements like Microbiotic Creamer, which also takes care of your intestinal health.
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