This is the most important step in a successful diet. Setting up a caloric deficit. But how should this be done? What is the best method? And what are the guidelines for nutrition? A diet falls or stands with a correct design.
The caloric deficit
It is only possible to lose body fat if a calorie shortage is created. This means that you have to eat under the calorie requirement (maintenance). Losing body fat is always a story between the calories that come in and the calories that go out (burned). Also called “kcal in vs. kcal out”.
Setting up a calorie deficit can be done in a number of ways. Every way has advantages and disadvantages and can be suitable in certain situations, or less suitable. In addition, there are a number of different guidelines. Below are the three options:
The human body will respond to every diet. From an evolutionary point of view, the body prefers to retain fat mass, than it loses it. The body sees a larger fat mass as a greater chance of survival. Depending on a lot of factors, the body will resist to a certain extent. A number of important factors are:
The current fat percentage of the body
The size of the caloric deficit
The length of a diet
A diet break is a two-week period during which no calorie deficit is made. It is intended for two weeks on a diet break care to eat. This is very important to reset the body and normalize the hormones. In this way, there will be a lot less time on a plateau. It also works as a mental stimulant. Depending on the shortage that is created, a different advice will be given.
A small calorie shortage means that up to 15% is consumed under the calorie requirement . (0-15%)
Suitable in almost every situation
Supports performing activities / sports
Slow fat loss
Difficult progression perceive