Calorie deficit is touted as one of the most effective weight loss methods. People who have used this nutritional strategy indicate that it does not lead to the yo-yo effect and loss of muscle mass. This is confirmed by professional dietitians who recommend calorie deficit as a safe and effective weight loss technique. However, you need to know that effectiveness and safety can only be discussed when the person trying to lose weight follows specific rules. What is a caloric deficit? How to calculate your calorie deficit? How long can you be in a calorie deficit? In this article we answer each of these questions.
The Internet is full of increasingly sophisticated diets designed to provide instant results. Most of them have nothing to do with a healthy, rational eating model. Weight loss is primarily intended to improve health, and changing your figure is best treated as a bonus. So what is the point of losing weight, which in practice ruins the body and most often ends with the yo-yo effect? Fortunately, you don't have to resort to drastic diets to effectively lose excess weight. You just need to decide on a calorie deficit. What is it and how can you implement this nutritional strategy? How to be in a calorie deficit?
Calorie deficit – what is it?
"What does calorie deficit mean?" "Energy deficit - what is it?" Many people who are just starting their weight loss adventure ask themselves these or similar questions. It's high time to dispel all doubts on this matter.
Caloric deficit (energy deficit) is a condition in which the daily supply of calories is lower than the body's energy demand. Under normal conditions, your daily caloric intake should provide energy for all processes. The essence of a negative energy balance is to force the body to reach for energy reserves stored in the form of fat tissue.
It should be strongly emphasized that a diet involving intentional induction of a caloric deficit is not an elimination strategy, i.e. involving a significant reduction or complete elimination of a specific macronutrient. On the contrary, the essence of this method of losing weight is regular consumption of properly balanced meals. As a result, the body receives everything it needs to function properly.
However, we cannot forget that intentionally causing a negative energy balance is not a "miracle diet" that will allow you to lose excess weight instantly. This method is more like a marathon than a sprint, but that's where its effectiveness lies. A person losing weight loses weight slowly and gradually. At the same time, he changes his eating habits. All this means that the probability of the yo-yo effect occurring in this case is minimal.
How to calculate caloric deficit?
Above we explained what a calorie deficit is. We also pointed out the key assumptions of this weight loss technique. Below we answer another important question: how much should the caloric deficit be? To answer this question, you first need to consider how to calculate your calorie deficit. Why?
Simply indicating the value of the energy deficit is not enough. Each person has an individual need for energy. To put it simply - the answer to the question: "What is the deficit to reduce?" depends on who asks it. An actively training bodybuilder who wants to sculpt muscles has different energy needs than a slightly overweight woman or an obese man leading a passive lifestyle.
How to calculate caloric deficit? You should start by establishing two basic parameters. They are:
- basal metabolic rate (PPM), i.e. the amount of energy necessary to maintain physiological functions at rest,
- degree of physical activity (on a scale from 1.2 to 2.4).
This information will allow you to calculate your total metabolic rate (CPM), but let's start from the beginning. PPM formula:
- woman's PPM = (10 x body weight in kilograms) + [(6.25 x height in centimeters) – (5 x age in years)] – 161,
- Male BPM = (10 x body weight in kilograms) + [(6.25 x height in centimeters) – (5 x age in years)] + 5.
Physical activity factor:
- 1.2-1.3 – for sick, disabled and bedridden people,
- 1.4 – for people with a low degree of physical activity,
- 1.6 – for people with a moderate level of physical activity,
- 1.75 – for people leading an active lifestyle,
- 2.0 – for people leading a very active lifestyle,
- 2.2-2.4 – for people practicing competitive sports.
CPM is the product of PPM and physical activity factor. The result of this action indicates the energy demand necessary to maintain the current body weight and allows you to calculate the caloric deficit. According to experts, the negative energy balance should not exceed 500-600 kcal per day.
Too large a caloric deficit means too poor supply of energy, macro- and micronutrients. This, in turn, may lead to weakening of the body, decreased immunity, deterioration of the condition of the skin, hair and nails and many other undesirable effects. Everything should be in healthy moderation, and a caloric deficit is no exception to this rule. How to calculate the value of negative energy balance? It's really easy.
How to calculate caloric deficit – formula: CPM – 500-600 kcal.
Calorie deficit – how to start?
Above we explained what a calorie deficit is and how to calculate it. How to start losing weight with this technique? You should start by planning your meals. It is best to eat five dishes a day, at regular or similar times. We realize that calculating the energy value of self-prepared meals may be difficult. Fortunately, this is where the products from the eatyx offer come to the rescue: powdered food and other ready-made meals
For people who want to lose excess weight , dishes poured with boiling water and a meal replacement cocktail are the perfect solution. The exact caloric value is indicated on the packaging of each product, for 100 g/ml and one serving. This allows you to precisely manage your calorie intake. For example, EATYX COMPLETE CHOCOLATE MEAL (LARGE PACK OF 15 SERVINGS) contains 370 kcal in 100 g and 333 kcal in one serving. In turn , EATYX BALANCED COMPLETE MEAL READY TO EAT VANILLA 500ML contains 68 kcal in 100 ml and 340 kcal in one serving.
You don't have to worry about nutritional monotony (which is the biggest enemy of any diet), because our offer includes several flavors of ready-made dishes, both liquid and self-prepared. Selected options:
- EATYX COMPLETE VANILLA MEAL (LARGE PACK 15 SERVINGS),
- EATYX COMPLETE CHOCOLATE MEAL (LARGE PACK 15 SERVINGS),
- EATYX COMPLETE MEAL VANILLA (1 SERVING),
- EATYX BALANCED COMPLETE MEAL, READY TO EAT, CHOCOLATE 500 ML.
How long can you be in a caloric deficit?
A long-term calorie deficit is not recommended because a diet that lasts too long may cause unfavorable hormonal changes. What time will be optimal? Up to 16 weeks. If further weight loss is necessary, you should take a 4-week break after this period.
Calorie deficit – is a negative energy balance enough to lose weight?
Is a calorie deficit alone enough to achieve your desired body weight? Yes, but you must remember that it will be quite a long process. What are the results of a caloric deficit? The effects of this strategy include a weight reduction of approximately 0.5 kg per week (depending on the amount of the negative balance). The reduction can be accelerated by combining a diet with regular physical activity.
What if the problem arises: "I'm in a deficit but the weight stays the same"? We then recommend consulting a doctor, because abnormal body weight may be a symptom of a disease.
