驴Qu茅 es el d茅ficit cal贸rico?
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What is calorie deficit?

by Baia Food on Apr 05, 2024

Caloric deficit:

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

馃敟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鉁

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鉁

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

    馃憠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.

    馃憠 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鉁

    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鉁

      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 . 馃 馃 馃ウ馃珣


          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! 馃 馃ォ 馃悷馃

          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. 馃崥馃尵

          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. 馃崐馃崕馃崘

          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. 馃 馃悷

          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鈥恈alorie 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鈥搑esponse 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.