Calorie deficit

Calorie deficit: everything you need to know

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Muscle gains increase your daily energy expenditure, which can unbalance the energy balance and lead to fat loss. What else should you know about it? Here we detail it.

When it comes to losing weight you have surely heard of the need to establish a calorie deficit. This concept refers to energy balance and consists of unbalancing this equation in favor of spending.

Thus, you will spend more calories than you consume daily, causing progressive weight loss. In this article, we will explain the secrets of a Calorie deficit and how much desired weight loss occurs.

Spend more than you eatCalorie deficit

It is the easiest way to generate a calorie deficit. Instead of seeking to eat less than you need to carry out your vital functions, seek to increase your daily exercise so that your energy demands are higher.

If you increase your daily expenditure and keep your eating habits intact, you will be able to produce progressive weight loss. Keep in mind that to lose 1 kg of fat you need to burn around 8000 kcal from this nutrient, so don’t be obsessed with going too fast, either.

When you find yourself in a situation of calorie deficit, the first energy reserves to be used are carbohydrates stored as glycogen.

From there, the accumulated fatty acids begin to be demanded to produce energy. This is where the loss of fatty tissue and, consequently, weight loss begins.

Other strategies to generate a calorie deficit

One of the most effective protocols that have become fashionable today is intermittent fasting. It consists of not eating food for some time greater than 16 hours. It results in lower food intake every week, which affects the energy balance.

In this way, we are more likely to eat less than we spend on our daily activities. Current scientific studies support this strategy to lose weight and not regain it in the medium and long term.

Although this imbalance does not occur indefinitely, there comes a time when the body, due to having less tissue, rebalances its energy demands until it reaches another equilibrium situation. At this point weight loss would be blocked again.

Generate a calorie deficit through muscle production

Keep in mind that muscle is a metabolically more active tissue than fat. So experiencing muscle gains can be an effective weight-loss strategy.

In this situation, what happens is that it increases the burning of energy to carry out the same daily functions. So if food intake stays the same, a calorie deficit will have been generated.

Given this situation, we can guarantee that strength exercises work very convincingly when it comes to improving body composition.

According to a publication in the magazine Obesity Reviews,  those high-intensity exercises performed in interval periods manage to increase our calorie expenditure even hours after the session ends. In addition, they have a positive impact on muscle gains.

Choose your food wellCalorie deficit

The choice of food consumed is also closely related to weight loss. Simple sugars have a low power to induce satiety. Furthermore, its consumption is associated with reactive hypoglycemia that increases appetite soon after.

Eliminating these foods from your diet will allow less energy consumption without starving. Instead, the intake of protein foods and foods rich in healthy fats such as omega 3s is recommended.

When choosing carbohydrates, it is essential to bet on those who have large amounts of fiber and a low glycemic index. In this way, the blood glucose spike will be lower and the feeling of satiety will last longer.

Even though a low carbohydrate diet can be as effective as a low-fat diet for weight loss, it is easier to restrict carbohydrates because the appetite sensation is less.

Calorie deficit: what should you remember?

A calorie deficit is a concept that refers to the intake of fewer nutrients than is needed for daily activity. This leads the body to force a balance by destroying fatty tissue and thus decreasing body weight.

There are several strategies to put this concept into practice. One of them is intermittent fasting, which has shown positive effects on weight loss in the medium and long term.

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