calorie deficit for weight loss What is a calorie deficit and how to calculate it?
If you’re trying to lose weight, you might already know that it’s important to maintain a calorie deficit. But there’s more to effective weight loss than that – you also need to calculate your macros correctly and consume sufficient quantities of proteins, carbohydrates and fats.
Focus on macros, not just calories
While reducing calorie intake is essential for weight loss, only calculating your calorie intake may also lead to health problems, especially if you consume too few calories and lose muscle mass. Instead, it’s important to focus on macro counting. This means tracking your daily consumption of proteins, fats, and carbohydrates to ensure that you consume them in the right quantities.
Protein, the weight loss champion
One of the most important macronutrients for weight loss is protein. It helps you to maintain muscle mass, lose body fat faster, keep your hunger in check, and support your metabolism. Protein also provides the building blocks your muscles need to recover after exercise, and helps to build lean muscle tissue.
Some of the best sources of protein include chicken, fish, eggs, and meat. If you’re a vegan or vegetarian, you can get your protein from foods such as tofu, lentils, chickpeas, and tempeh.
Carbohydrates: keep them under control
Carbohydrates are the primary source of energy for the body. However, if you consume too many carbs, it can lead to weight gain. It’s important to limit your intake of processed carbs such as sugar, cereal, and bread, as consuming too much can spike your insulin levels and lead to weight gain. Instead, focus on consuming complex carbs, like sweet potato, brown rice, and quinoa, which are digested more slowly and provide sustained energy levels throughout the day.
Fat is not the enemy
Many people mistakenly believe that cutting fat from their diet is the key to losing weight. However, consuming healthy fats can actually help you to lose weight. Healthy fats serve as an energy source, help with hormone production and keep us satiated, resulting in decreased hunger levels.
Healthy fats can be found in foods such as salmon, nuts, seeds, and avocado. It’s important to avoid trans fats and limit your intake of saturated fats found in animal products, butter, and desserts.
The right balance
When it comes to macro counting for weight loss, there is no one-size-fits-all approach. Factors such as age, sex, weight, height, activity levels, and goals all play a role in determining the right balance of macros for your body.
As a general rule, though, you should aim to consume between 1.2g-2g of protein per kilogram of body weight, 0.8g-1g of carbohydrate per kilogram of body weight, and 0.5-1g of fat per kilogram of body weight.
Remember, weight loss can be a challenging journey, but by focusing on macro counting, you can ensure that you’re eating the right foods in the correct quantities to achieve your goals.
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