WHAT IS CALORIE DEFICIT?
Simply calorie deficit is the difference between calorie intake(eaten) and calorie expenditure(burnt), in which the expenditure is more than intake.Which means you burn more calories than you take daily/weekly.Another common name for it among people is DIETING.Yes,dieting is the term people commonly use for caloric deficit.
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| Weight lose |
USE
Caloric deficit is used by athletes as well as obese(fat) people around the world to drop some weight every month.Those people too use this to who are not actually obese(fat) but are too conscious about their weight and looks.Obese people use it to cut out some or much weight from their body and to gain a slimmer body.While bodybuilder use it during CUTTING/SHREDDING phase of their bodybuilding program in which they remove body fat as more as possible and shred themselves to a very low body fat percentages to make cuts visible and make muscles prominent. You can learn about Strength training,Endurance Training and Hypertrophy training here..People also use Calorie deficit for removing fat from their face to reveal contours and enhance their looks by improving cheek bone and jaw-line that we will discuss soon in another specific post for Jaw-Line.
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| Athlete |
HOW IT WORKS
The mechanism behind weight loss or fat removal with calorie deficit is simple.When you eat less calories than you burn OR If you burn more calories than you eat,your body will go into starvation mode.You enter starvation mode when your body's energy levels are low and there is no sources(food) for energy production any more,during this mode your body starts vital survival strategy of using fat deposits in your body which serves as energy reserves.They come into play and get degenerated into less complex molecules or particles which are then broken down or digested for metabolism and release energy ,that energy(ATP) is then used by body while in calorie deficit that is how you lose fat deposits and ultimately lose weight during calorie deficit.
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| Weight loss |
CALCULATION
There are degrees of calorie deficit which depends upon your goals.If you are too chubby then you can use higher deficit such as 300-500 kcal below MAINTENANCE CALORIES(calories you usually intake during whole day so that your weight remains same,it is when your calorie expenditure is equal to calorie intake).If your maintenance calories are 2000 kcal then you should start consuming just 1500 kcal.You will start to lose weight at the rate of 0.5kg(nearly 1 pound) per week.And you'll lose weight by 2 kg/month. without much effort.
But if you are athlete or not much obese and just wanna remove extra weight or fat deposits ,or wanna get shredded,then the optimum calorie deficit will be 200 kcal below MAINTENANCE CALORIES.If your maintenance calories are 2000 kcal then you should start consuming 1800 kcal.You will not lose weight with too fast face but you can lose body fat percentage healthily and safely,because if you go into high calorie deficit ,you will lose energy level,experience headache and consistent fatigue.
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| Diet |
CONCLUSION
Ultimately,you have to decide for yourself how much caloric deficit is safe for you if you have much fat in your body you can go for higher deficit and remain safe and healthy but if you are already lean or athlete or you don't have too much fat in your body,you can go for only 200-300 kcal deficit at most,otherwise you'll face headache,dizziness,fatigue,delirium,etc.
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