What is a calorie deficit?
If you’ve ever tried to lose weight, you’ve certainly come across the concept of a calorie deficit. For a weight loss diet to have the desired effect, it must provide fewer calories than it is required for your organism. A caloric deficit is a state in which the body is in negative caloric balance, which means that we burn more calories than we consume.
In such state energy needed to maintain life functions and perform basic activities is obtained from other sources, for example from glycogen contained in muscle fibres. However, this is an adverse phenomenon because during weight loss the basic thing is to burn fat tissue, not muscle tissue. To avoid this, it is necessary to release free fatty acids found in adipose tissue into the blood and then to make them oxidize. In this way, amount of fat tissue is reduced and this is the healthiest of the ways to lose weight.
Green tea extracts, rich in polyphenols, which have the ability to oxidize free fatty acids, can be helpful during weight loss. The best sources of polyphenols are fruits and vegetables, which is one of the reasons why they should be an integral part of a reduction diet. Also, undoubtedly a key element of weight loss is physical activity. So if you are wondering how to lose weight from your thighs, how to lose weight from your belly, or just how to reduce your body weight, remember a few basic principles. Firstly, a calorie deficit, secondly a varied diet rich in polyphenols, thirdly physical activity. Sometimes weight loss supplements can be helpful, but only if you follow a proper diet. Then such preparations can be an additional source of vitamins and minerals.
How to calculate a calorie deficit?
To calculate a calorie deficit, the easiest way is to use energy demand calculators. Basing on factors such as gender, height, weight, physical activity total energy demand is calculated, from which a certain amount of calories is then subtracted. Importantly, you must not drastically reduce your caloric requirements. If you are very concerned about weight reduction, it is worth paying a visit to a dietician who will determine your caloric deficit in the best way. Remember that weight reduction cannot be done at the expense of your health.
Characteristics of selected diets
Copenhagen diet or Danish diet is one of the most restrictive diets. Its main principle is based on limiting the number of calories delivered. The diet is based on a maximum of 900 calories per day and excludes all alcohol, sweets, and cereals. While on the Copenhagen Diet you should eat 3 meals a day and drink at least 1.5 liters of water. It is important to remember that this diet is usually low in minerals, vitamins, and complex carbohydrates.
The Dukan Diet is a high-protein weight-loss diet. Its main idea is to increase protein intake and eliminate carbohydrates and fats at the same time. If you decide to follow this diet, keep in mind that excessive protein intake may put a strain on your kidneys and liver.
Remember to consult a doctor or specialist with every diet you are starting.