How do I lose weight on a calorie deficit?

What is a calorie deficit? How to form a proper diet? What and how to eat? What is Today we answer all of these questions.

How to form a proper diet?
Forming a calorie deficit primarily involves excluding a number of high-fat, high-calorie foods from the diet. So, in the diet should not be confectionery, pastries, fatty meat, semi-finished products, fast food.

Creating a calorie deficit, it is important to remember that the body needs not just calories, but their sources, replenishing not only energy, but also the basic needs for protein, fat and carbohydrates. The sustainability of the result depends on this – whether you will retain the achieved body weight or return to the initial one after some time after stopping restrictions. The need for calories can be filled with anything, even chocolate: 200 grams is 1100 kcal. But losing weight on fat and sugar, while possible, is illogical, to say the least. Not to mention the fact that chocolate will not make up for the daily requirement for protein, which will lead to loss of muscle mass and the appearance of extra pounds after the “diet”.

What and how much can I eat on a calorie deficit?
A minimum low-calorie diet that meets the basic needs of the body should contain 60 g of fat, at least 70 g of protein, and of carbohydrates it should include at least 400 grams of vegetables, fruits and berries. This is already 2,000 kcal. Such a diet will not only make it possible to lose weight comfortably, but also to form the basis of proper nutrition, a new model of eating behavior, which in the future will make it possible to maintain the achieved result.

A calorie deficit is created not only by dietary restrictions, but also by increasing physical activity. Even a light evening jog will make a very significant contribution to the loss of excess fat mass.

With any calorie restriction, you should not allow a protein deficiency in your diet. Restrictive diets lose not only excess fat and fluid, but unfortunately also muscle mass… and the loss of muscle mass leads to a decrease in the rate of basic metabolism, which in the future, when you return to your previous diet, leads to the return of the previous plus kilograms, they appear more than they were… Therefore, you should not allow the loss of muscle mass. For this purpose, your diet should include 3-4 portions of protein meals of 100-150 g.

The main mistake when losing weight on a calorie deficit
Many people think that the lower the caloric intake, the more fat you can lose and lose weight faster. But this is a misconception. Our body is so structured that it is not able to lose more than 100-150 grams of fat per day. That is, regardless of your daily caloric intake of 1800 or 800 kcal, you will lose no more than 150 grams of fat per day. The rest of the loss on a lower-calorie diet will be water and muscle mass. So it does not make sense to limit your diet below 1700-1800 kcal per day for women and 1900-2000 kcal for men.

But a calorie deficit in the diet also means a deficit of essential nutrients – vitamins, minerals and other biologically active substances. This is a direct pathway to hypovitaminosis, anemia and other deficiency conditions. This means that with such restrictions the diet must be supplemented with vitamin and mineral complexes and food supplements, sources of vitamins, micro- and macronutrients and other essential micronutrients.