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:

Small shortage
Moderate deficit
Great shortage

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:

Genes
The current fat percentage of the body
The size of the caloric deficit
The length of a diet

Diet break

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.

Small shortage

A small calorie shortage means that up to 15% is consumed under the calorie requirement . (0-15%)

Little hunger
Suitable in almost every situation
Supports performing activities / sports
Better recovery

Cons:
Slow fat loss
Long-term diets
Difficult progression perceive
Possibly demotivating