Calorie Deficit: A Smart And Sustainable Choice
Calorie Deficit: A Smart And Sustainable Choice
Did you know that more than 50% of the adult population across the globe struggles with weight loss? And while many people associate weight loss with workouts, it is more important to understand more about the food you consume.
Now if you’re one of the aforementioned, then here’s an eye-opener for you: Weight loss or any other fitness goal is 80% diet and 20% exercise! Take a moment to let that sink in.
Now we know diet is not just about the food you eat but the lifestyle choices you make and thus it gets extremely tedious for many to stick to a routine for long.
So you tell me...
Are you always on diet but not literally “on diet”?
Are you browsing the internet rather than meeting a nutritionist?
Are you trying to follow your favorite influencers’ routine?
Are you drinking sugary drinks in the name of “healthy drinks”?
Okay! I can imagine you’re nodding your head to these.
There are over 50 different types of diets available and yet people struggle to find the suitable, sustainable, and simplest of them all, that is eating to a calorie deficit.
What can help is choosing a diet plan that syncs with YOU and your lifestyle and not the other way round?
While some have their own reservations about following a diet plan or hitting the gym, some just don’t have the time and hence it gets extremely important to have the perfect MEAL PLAN rather than a diet plan.
But how do I decide on the best transformation routine/plan?
There are three major things that should be considered while deciding what food you should consume:
- Metabolism- Basal Metabolic Rate (BMR) is the indicator of the amount of energy a person requires to perform their daily functions; it varies as per age, weight, height, gender.
- Physical movement- The more you move the more calories you consume. (basic science)
- Caloric thermal- The energy needed to digest and absorb the food a person intakes.
Hence, for effective results, we should take into consideration not just the above-mentioned factors but also the diseases, or medical conditions, hormonal imbalances, etc. that a person might have.
How do I eat to a calorie deficit?
Simply put, it is when a person consumes less than the actual calorie requirement to perform the daily functions smoothly. Ideally, it is advised to cut down 500 calories, for instance, if a person consumes 2000 calories per day then they should cut it by 500 and consume 1500 calories instead.
How do I calculate that?
(You asked it not us. So here’s the math.)
The most commonly used formula is the Harris-Benedict equation.
You first need to calculate your BMR and then multiply it with how much movement you do per day.
BMRxActivity factor
How will this work?
It’s a butterfly effect.
What are my other options?
According to nutritionists, there should be a different diet plan for different bodies (cause one diet doesn’t fit all!)
But to write down a few, we have:
|
Diet name |
What is it actually? |
Pros+Cons if any |
Considerations |
|
Intermittent fasting |
You fast for 16 hours a day and only eat for a duration of 8 hours. |
Pros- Good option as you may not have to give up on your favorite items. Cons- Not for everyone. |
You need to avoid this diet if you’ve diabetes or are breastfeeding or have any kind of eating disorder. |
|
Low carb diets(Keto, LCHF diet, etc.) |
You basically restrict your carb intake for protein and fat. |
Pros- Good for weight loss, regularised blood insulin, and cholesterol levels. |
In some rare cases, this diet can lead to a fatal metabolic condition called, ketoacidosis. |
|
Paleo diet |
Eat whole foods, fruits and vegetables, seeds, meat, and nuts. |
Pros- Reduces heart risks and cholesterol. Has a high content of protein. |
Can lead to calcium and other deficiencies as it restricts the intake of dairy, whole grains, and legumes. |
|
Dash diet |
Not exactly a weight loss diet but is designed to prevent high blood pressure. |
Pros- Good for your heart and mental health, lowers the risk of breast and colorectal cancer. |
A low salt intake can lead to high insulin levels and heart attacks, so people with heart diseases and diabetes should avoid following this diet plan. |
|
Plant-based diet |
Go vegan and cut down on all forms of food coming from animals or factories. |
Pros- Environment sustainable and helps in keeping you holistically healthy. |
People with Vitamin, zinc, Omega -3, calcium deficiencies should consult their physician before following this. |
Bottom Line:
Putting your meal and yourself on a check can be tricky and should be done after consulting an expert or after fully understanding your need. Though something might work well for someone, it may not work for you so always be mindful of the choice you make and don’t just follow the trends.
But in general, people have seen results after going calorie deficit, as it helps with sustainable results and is easy to blend in with any lifestyle.