CALORIC DEFICIT

It is the only secret in weight loss, there is no better way to control and lose weight than this, do not be fooled with miraculous products that lose weight without stopping eating or exercising.



Many times we saw commercials that advertise miraculous products where a person loses weight or gains muscle mass without diets and without exercises, I refer to miraculous products because they promise to achieve goals without any effort, imagine getting results without trying it would be so simple that everyone would have sculptural bodies or they would achieve the goal without any sacrifice.

Unfortunately these products do not exist is necessary to exercise and follow a food plan, we can not achieve results without sacrifice, the food plans may vary according to the results they wish to achieve but all will be based on the caloric deficit of daily intake.

In this case our goal is to reduce measures or get muscle definition, for this it is advisable to reduce between 20 to 30% of the daily intake of food, this in proportion to the daily requirements of each person, many nutritionists are based on the global average where women consume 1600 calories per day and men 2000 calories per day, that is, with caloric deficit we would reduce to 1200 calories for the first group and 1600 calories for the second group, but it is advisable to follow a diet based on our objective and taking in stature and muscle volume.

Many nutritionists recommend extremely low intakes of 800 to 1000 calories. Of course, this usually applies to extreme cases with 500-pound patients or in cases where the athlete did not reach the weight to enter the competition or the percentage of fat needed to stand out.



When we perform hypocaloric diets it is very important to balance the 3 nutrients ie fat, carbohydrates and proteins, fats represent the smallest volume of consumption only 10% of the total ingested, proteins 50% and carbohydrates 40% but depending on the routine that can be 45% protein and 45% carbohydrate or 60% carbohydrate and 30% protein in another article will explain this topic in greater depth so that they know how to apply it to their diets.

Like everything in our lives a hypocaloric diet has cons, that is, points that can play against our goal, if the diet is not well balanced we can produce extreme fatigue in our organism which triggers a catabolic effect producing the effects contrary to what we want, another point against is the stress that can trigger in episodes of bad mood, anger or reluctance this can directly affect the routine and not perform satisfactorily. If the diet is very rigorous we can fall into temptation and break it earlier than expected, it is also important to mention that the days off or days where one can eat what you want do not abuse junk foods or foods very high in fat especially, this is because to that our regime suppresses a number of calories and if the day of deception equals or exceeds those calories we will maintain or gain weight.

Another negative effect when we leave the diet is the famous rebound effect of any diet, but as we avoid these moments, the ideal is to make the diet gradually without producing a shock in our metabolism, the diet must be performed for a period of 3 to 6 months until our metabolism adapts to it, the diets of 2 weeks or a month have very strong side effects, I do not recommend them under any circumstances. Once the hypocaloric diet is finished after 3 or 6 months we can recover our habits gradually so that we do not produce the shock again and recover the weight or an excess.

Another negative effect when we leave the diet is the famous rebound effect of any diet, but as we avoid these moments, the ideal is to make the diet gradually without producing a shock in our metabolism, the diet must be performed for a period of 3 to 6 months until our metabolism adapts to it, the diets of 2 weeks or a month have very strong side effects, I do not recommend them under any circumstances.



Once the hypocaloric diet is finished after 3 or 6 months we can recover our habits gradually so that we do not produce the shock again and recover the weight or an excess. It is best to convert the diet into a lifestyle, do not perform extremely rigorous diets because they are more likely to fall into temptation before finishing the diet, properly balance the nutrients in this way will not miss any food and may stay on diet for a long time weather. I recommend consuming at least 5 meals a day, what nutritionists order in this way:

• Breakfast

• Midmorning

• Lunch

• Mid afternoon

• Dinner

These foods are supplied in such a way that we are not hungry all day and we also have a perfect balance of nutrients before carrying out the routine, it is very important to distribute the food between these 5 meals in order to have a lot of energy at the time of training.I appreciate that you read my article, I hope it is very useful, I hope your comments and suggestions, I would also like to hear your experiences in past diets, greetings.

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