Calorie deficit diet: A diet that may help you lose weight
What is meant by a calorie deficit system? What do you need to know about it? How can this system help you lose extra pounds? Does it have damage? Here are the details.
Let's get to know the calorie deficit system as follows:
What is meant by a calorie deficit system?
- sex.
- the age.
- height and weight.
- body composition.
- degree of physical activity.
When the body needs to burn more calories than it got from food, it will fill the deficiency by burning the fat stored in the body, converting it into energy, and the process of converting fat into energy may lead to gradual weight loss.
A caloric deficit can be created in the body either by increasing levels of physical activity, by eating fewer calories, or by a combination of both of the above.
Calories: Where do they go each day?
In order to be able to design your calorie deficit system, you must first know where and how calories are burned daily, or what is called calorie expenditure. Here is a list of daily calorie expenditures:
1. The energy generated during the rest period (Resting Energy Expenditure -REE)
The body's internal processes during the rest period constitute one of the calorie banks, as the body needs energy in order to complete operations such as:
- breathing.
- blood flow in the body.
2. Activity Energy Expenditure
The activities that a person performs daily constitute one of the calorie banks, as the body derives the energy needed to complete these activities from calories. These activities are classified into two categories as follows:
- Non-sports activities, such as daily housework.
- Sports activities, such as running.
3. Thermic Effect Of Food
The body needs energy to be able to digest food, so one of the calorie sinks is the digestion , absorption and metabolism of food.
Calorie deficit diet: Is it enough to lose weight?
The answer depends on the nature of the diet. If the person is trying to achieve a calorie deficit by simply reducing calories from food while leading a sedentary lifestyle, the calorie deficit diet may not be sufficient for weight loss.
Calories from food are not the only factor that influences weight. Physical activity also plays an important role in the process of losing weight. Therefore, it is usually recommended that anyone adopting a sedentary lifestyle who wants to follow a calorie deficit diet to lose weight start with 30 minutes of physical activity per day. Along with eating fewer calories.
Calorie Deficit: Do You Need It?
You do not need to create a calorie deficit unless:
- The need to lose excess weight.
- The existence of a certain health condition requires the creation of a caloric deficit, according to the doctor's recommendations.
How can a caloric deficit system be designed?
An appropriate caloric deficit regimen can be tailored to a person under a physician's supervision by:
- Calculating the amount of calories the body needs daily in order to maintain its current weight without gain or decrease.
- Calculating the amount of calories that can be lost helps to lose weight slowly and in a healthy way, and this can be small at first, such as not exceeding 200-300 calories, to be increased after that under the supervision of a doctor.
Important recommendations for designing a healthy caloric deficit system
To get the body into a healthy calorie deficit, it's best to combine dietary changes with exercise. as follows:
1. Diet changes
Where the following is recommended:
- Avoid foods and drinks rich in trans fats, and replace all sugary drinks with water .
- Eat healthy foods, such as: sources of lean protein, fresh vegetables and fruits, and whole grains.
- Eat low-fat types of milk and dairy products.
- Use only healthy oils, such as olive oil.
2. Exercise
Where it is recommended to practice 30-45 minutes at a semi-daily pace of exercise or various activities, and this does not necessarily have to be done in one session, but rather can be distributed in the form of separate periods throughout the day; Each equals 10 minutes, for example.
Here are some activities that you can do daily:
- walk .
- Take the stairs instead of using the elevator.
- Bike riding.
But if you want to do strenuous exercise, you should consult a doctor first, especially if you are obese.
Calorie Deficit Diet: Will It Leave You Hungry?
Not necessarily. Although you may reduce the amount of calories that enter your body daily, you can achieve a state of calorie deficit by replacing some high-calorie foods with healthy, low-calorie foods.
There are many healthy, satiating and low-calorie options, and eating more water and fiber- rich foods within the diet will enhance your feeling of satiety, so you may be able to follow this system without feeling hungry.
Calorie deficit diet damage
Following this system in moderation may help you lose weight, but in return; Creating an excessive caloric deficit can cause many complications, such as:
- Slow down the rate of metabolism .
- Stimulation of gallstones.
- Decreased brain supply of energy.
- Nutrient deficiency, which may disturb bone mass.
Therefore, it is preferable to consult a doctor before following this system, and to be satisfied with creating a calorie deficit sufficient to achieve a weight loss of no more than 1 kilogram per week.