What is the caloric deficit ?
per Baia Food en Apr 05, 2024
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Caloric deficit:
🔥When you consume fewer calories than your body needs to maintain your ideal weight.
🔥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] [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, leading to weight loss.
2. Reduction of body fat✅
Reduce both the subcutaneous fat (just under the skin) like the visceral fat (around the internal organs).
👉The 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.
👉For 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 health✅
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
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.🥒🥕🥦🫑
2. Lean proteins: chicken, turkey, fish, eggs... important to maintain muscle while you are in a caloric deficit. ¡
If you are looking for something quick mix our whey protein mixed with water or milk.
3. Whole grains: quinoa, brown rice, barley, oats... provide fiber and nutrients additional to your diet. 🍚🌾
The fiber is satiating in addition to important for digestive health.
You can choose to fiber supplements like the
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. 🍊🍎🍐
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. 🥑🐟
6.
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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