Entering fewer calories into the body than we spend is an essential condition to lose weight, that is, we need to produce a caloric deficit to lose weight. We tell you how many calories and nutrients the diet should have to lose weight in a healthy way. In the following article, we get to know about How to calculate calorie deficit? So don’t skip the article from anywhere and read it carefully because it’s going to be very useful for you guys.
Calories to lose weight:
The calories, as units of energy, were always the most considered at the time to lose weight and there that many (even today) use the calorie count as a method to get rid of the extra kilos.
However, today it is known that their origin is fundamental. And that beyond having to reduce their income. Or increase their spending to cause a negative energy balance, it is necessary to take care of where they come from or take quality into account. from the same.
How many calories to reduce each day?
The first thing to lose weight will be to estimate the energy needs we have daily, that is, how much we spend taking into account basal metabolism and physical activity to calculate calorie deficit.
Once we know that we need, for example, 2500 Kcal to maintain a healthy weight, we can estimate a deficit.
However, in people who are overweight or obese. It is also worth estimating the current caloric income. Because if an adult man with marked excess weight consumes 5000 Kcal per day and needs 3000 to satisfy his needs to calculate calorie deficit, he can perfectly lose weight by offering the latter amount, that is to say, adjusting the income to the expense.
In people who are slightly overweight or weight within normal ranges. Who need to shed extra kilos. It is necessary to reduce the calories of the estimated needs. Thus, if a woman needs 2000 Kcal per day, we can reduce 500 Kcal to them as suggested by scientific evidence, because with 500 Kcal less each day we will achieve an approximate reduction of 500 grams of body weight per week.
Nutrients for weight loss:
The nutrients that provide energy to our body are carbohydrates (and within these also fibre), proteins and fats.
When it comes to losing weight, reducing carbohydrates has been shown. To be more effective than reducing fat according to a study published in PlosOne. Therefore, if in a regular diet between 50 and 60% of calories. Are derived from carbohydrates, to lose weight. It is recommended not to exceed 50% of calories in the form of carbohydrates.
The protein should be offered in amounts of 20 to 30% of daily calories. And other energy contributions will be covered by healthy fats first.
How to calculate nutrients to lose weight:
As we have said, the first step is to calculate the calories we need on a daily basis considering to calculate calorie deficit. In addition to basal metabolism, the expenditure for regular physical activity, which can be done with different formulas.
Once the calories for the day are obtained, we distribute them in the different nutrients. For example, 45% carbohydrates, 20-25% proteins and 30-35% fats as recommended by different studies.
We must consider that carbohydrates and proteins provide 4 Kcal per gram and that fats provide 9 Kcal per gram. In addition, we will prioritize quality. Complex or difficult to assimilate hydrates and we will limit added sugars as much as possible.
The proteins to choose will be especially those lean options and the fats it is always advisable. Opt for the unsaturated ones that are the most beneficial for the body and that. At the same time, are helpful for losing weight.
To lose weight in a healthy way, in addition to taking care of the number of calories. To cause a caloric deficit, it is essential to choose very well the nutrients that make up the usual diet.
Once we know the energy needs of each day, we subtract between 500 and 1000 Kcal. Trying not to restrict the energy intake too much. Since diets of less than 1000 Kcal are considered. To have a very low caloric value and therefore. They do not result at all appropriate or healthy to lose weight.
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