What is a calorie deficit diet and how does it help you lose weight?

What is a calorie deficit diet and how does it help you lose weight?
What is a calorie deficit diet and how does it help you lose weight?

Women are looking for easy ways that can help them lose weight in the fastest time. Among the many diet trends in order to shed extra pounds is the calorie deficit diet. Here's all about the calorie deficit diet and how it can help you lose weight.

*** What is a calorie deficit diet?

It is a diet that consumes fewer calories than the body burns daily. Therefore, when the body needs to burn more calories than it obtained from food, it will fill the shortfall 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. Just like any other weight loss plan, a calorie deficit regimen must be followed for an extended period of time, in order to see effective and tangible results.

According to the Medicine website, a case of a calorie deficit can be created in the body, either by raising levels of physical activity, or by eating fewer calories, or by merging both of the two mentioned things.

*** Does a calorie deficit diet lead to weight loss?

If you want to achieve a calorie deficit state by simply reducing calories from food and following a sedentary lifestyle, the calorie deficit regimen may not be sufficient for weight loss. Calories from food are not the only factor that affects weight, as physical activity also plays an important role in the process of losing weight, so if you want to follow a calorie deficit system to lose weight, start with 30 minutes of physical activity daily in conjunction with eating fewer calories.

*** How to follow a calorie deficit diet?

According to the Medicine website, an appropriate calorie deficit regimen can be designed under the supervision of a physician by:

  • Calculating the amount of calories the body needs daily in order to maintain its current weight without increasing or decreasing.
  • Calculating the amount of calories that can be reduced helps to lose weight slowly and in a healthy way, and these can be few in the beginning, such as not exceeding 200-300 calories, to be raised after that under the supervision of the doctor.

To get the body into a healthy calorie deficit, it is preferable to combine changes in diet and exercise. He recommends the following:

  • Avoid foods and drinks high in trans fats, and replace all sugary drinks with water.
  • Eat healthy foods, such as: lean protein sources, fresh vegetables and fruits, and whole grains.
  • Eat low-fat types of milk and dairy products.
  • Use only healthy oils, such as olive oil.
  • Exercising for 30-45 minutes at a nearly daily pace of aerobic exercise or various activities such as walking and taking the stairs instead of using the elevator. This does not necessarily have to be done in one session, but rather it can be distributed in the form of separate periods throughout the day; Each equals 10 minutes, for example.

*** Damages of a calorie deficit diet

Following this regimen in moderation may help you lose weight. On the other hand, creating an excessive calorie deficit may cause many complications, such as:

  • slow down the rate of metabolism.
  • Stimulation of gallstones.
  • The brain's energy supply is diminished.
  • Nutrient deficiencies, which may impair bone mass.

Therefore, it is preferable to consult a doctor before following this system, and to suffice with creating a calorie deficit sufficient to achieve a weight loss not exceeding 1 kilogram per week.

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