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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]
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.
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