What Is A Calorie Deficit?
This is the state where you are consuming fewer calories than that which your body is breaking down for energy use. Usually , your body requires energy to function optimally. Even while you’re at rest , your body expends some energy for involuntary functions such as circulatory system processes.
When you eat less calories than required for energy expenditure then we say that you are at a calorie deficit. Alternatively, a calorie surplus is the state where you exceed your calorie consumption than that required for your energy expense. This energy encompasses that which you require while at rest and while active.
Note: Basal Metabolic Rate(BMR). BMR is the amount of energy required to function while at rest.
How To Achieve A Calorie Deficit
As earlier ascertained, a calorie deficit implies less calorie intake than the energy you’re expending. Therefore, to achieve it you should consume fewer calories than you normally do or engage in more exercise as you intake fewer calories.
You will have to have jotted down the list of foods you usually consume as well as their approximate estimates in your food diary. This will act as a base point to identify how much to deduct from and where to start from. It’s best to seek a nutritionist’s guidance for accurate and personalized counselling.
Begin by identifying your BMR-varies from person to person (you’ll consider your height , gender and weight).
After achieving your estimated BMR , then you should identify your activity level and combine the two values to establish your total energy requirements.(Refer to our post on How To Estimate Your Energy Requirements) to calculate your BMR and energy needs depending on your activity level .
Calorie Deficit And Its Relation To Weight Loss
A calorie deficit is a fundamental basis for weight loss. In fact, a majority of weight loss plans integrate this concept. You eat less than the energy you lose , and you will lose weight.
The recommendations are that you reduce about 500 calories in a day in order to achieve a weight loss ranging between 0.5 kg- 1 kg in a week. This proposition takes into account a calorie deficit that is sustainable, and does not impair your health and nutrition status.
Effects of a too large calorie deficit
However, a larger calorie deficit than proposed may render counter-intuitive results rather than a sustainable weight loss process. You may experience some stagnation or fluctuations in your weight accompanied by symptoms such as nausea, constipation, fatigue, dehydration, headaches etc. Consequently, you should not limit your calorie intake in a day to less than 1200 Kcals to also avoid nutrient deficiencies.
Foods you can include while in a calorie deficit:
To achieve a proper calorie deficit, the quality of foods is key. Indeed , it could be argued that a calorie deficit may result whether or not you consume nutritious foods. For instance , if you were eating processed foods then you cut back on them , you may shed some calories and achieve a calorie deficit. But, you should aim to not only lose weight but to lose it sustainably and in a manner that you preserve health. Therefore, even as you maintain a calorie deficit, do it sustainably. Include nutritious foods such as lean meats, enough protein and fats(unsaturated fats) for satiety , fibre-rich foods to slow down digestion and healthy snack options.
Is It Healthy For You?
A calorie deficit is not necessarily good for every one unless under a physician’s guidance(We will cover this in our next post).
A calorie deficit can be considered healthy for you if it does not exceed the recommendations provided because as mentioned earlier when you exceed those recommendations, this can negatively affect your health and nutrition status.
Hence, consider working with a dietitian to achieve a calorie deficit that is healthy for you. He or she will consider factors such as your height , weight, medical history, medications, supplements etc to determine an appropriate calorie deficit for you.