What is the caloric deficit and how to calculate it?
Anyone who has ever been looking for information about weight loss has met with a caloric deficit.This is one of the absolute foundations for proper weight loss, but understanding the deficit is often wrong.An erroneous diet can result in slimming not only ineffective but also unhealthy.What is the caloric deficit and how to use it?
What is a caloric deficit?
The definition of caloric deficit is simple.Deficit means that the body is in a state of negative caloric balance, i.e. we burn more calories than we take from food.Then the deficiencies of energy needed to maintain the vital functions of the body and the performance of daily activities are obtained from other sources.It can be glycogen, and after its exhaustion, muscle protein.However, this is very inadvisable, because during weight loss, we want to burn unnecessary body fat, not muscle mass.For this reason, it is necessary to release into the blood of adipocytes free fatty acids, which then undergo oxidation, i.e. burning. This is the basis for healthy weight loss. How to calculate your calorie needs?
Although in theory everything looks easy, the practice is much more complicated.Calculating the caloric demand is very difficult.It is influenced by a lot of factors that we can not take into account in the calculations.Apart frombasicmetabolism, physical activity and thermogenic properties of food, we would have to take into account a number of other factors, includingstress, well-being, external temperature and even the type of heat treatment and the consistency of food.
After all, we can roughly calculate our caloric demand, which will be very useful during weight loss.Such an indicator will be obtained by analyzing the body composition with the use of electrical biompendation.Another way is to use energy demand calculators that use data on height, weight, gender, physical activity or the nature of work.The deeper the interview, the more accurate the result.They use, among othersMifflina- St. George’s or Harris-Benedict’s method.
How much caloric deficit do you keep while slimming?
Many people think that the less you eat, the faster you lose weight.We often come across diets that recommend eating only a few hundred kilocalories a day or even going hungry.However, this is the simplest way to break health.During rigorous diets, we will lose mainly muscle mass, and fat tissue will be intact.What’s more, too large a deficit will lead to a slower metabolism, which will further weaken the possibility of slimming.During such diets, the body defends itself against the loss of energy and goes into an emergency mode, which is to allow him to survive as long as possible.In this state, paradoxically, the deposition of fat tissue occurs, because the body will want to save any excess calories “for a rainy day.
How big should the caloric deficit be?According to some scientists, among othersLyle McDonald, we should not cut calories more than the formula shows
Weight of body fat (kg) x 69 = number of kilocalories (kcal)
After multiplying these values we get a result that we can deduct from our daily caloric demand.However, this is the absolute maximum number and in many cases it will be too big.A more reasonable indicator is the percentage, where the percentage of BF (adipose tissue) determines the same percentage of energy demand for trimming.In the case of 20% BF, our deficit will be 20% of the total energy consumed by the body, eg for 2500 kcal demand, it will be 500 kcal deficit.In practice, however, a much smaller negative balance, for example 250-300 kcal, is enough for effective weight loss.Thanks to it, while maintaining a proper diet and the introduction of aerobic exercise, we will achieve much better results.To protect against catabolism and slowing down metabolism, it is worth remembering about the high protein supply, eg in the form of protein supplements or BCAAs and the use of supplements that accelerate metabolism.
What is the risk of excessive caloric deficit?
Too large cutting of calories may result in many ailments.In the state of hunger, cognitive processes will deteriorate.Weakened concentration, memory disorders and it will be harder for us to perform logic tasks.Another symptom is a significant decrease in strength and efficiency.There may be fainting and fainting.The natural turn of things will also be the decrease in muscle mass.There are also cases of impairment of reproductive ability.Too small supply of calories will result in harmful changes in the hormone economy, e.g. thyroid dysfunctions.
In conclusion, the caloric deficit does not have to be as scary as it is painted.Forget about strict diets and hunger strikes.Put on common sense and lose weight healthy.Ideally, if the weekly weight loss does not exceed 1% of the total weight.It is also necessary to balance the diet, that is, providing the body with all nutrients.Because in order to be able to lose weight, one must … have strength!
You can read also: The effects of extreme weight lossPosted on: December 10, 2018