Calorie deficit or nutrition deprivation is something many people embrace as a strategy when they try to lose weight. Ignorance brings them to think that it is all just a simple mathematics- you burn more energy, consume less, and it is all going to work out just fine. This is a no.
In reality, for the most part, this strategy will make you end up with less muscle mass, more stubborn fat, and if god forbid the dice roll out in that direction, series of health disorders, most notably hormonal ones.
So, what is the solution, you ask?
Simple, really- Just make sure that you eat enough of the right foods, and avoid feeling hungry for the bigger part of the day.
Here is a skinny on how to achieve just that.
1. Hydration is a must.
Without it this whole thing turns into a cascade of health hazard triggers waiting to be activated. So, half a gallon per day should do the trick if you are into exercising.
2. Eating your breakfast
Each. And. Every. Time. Also a must, folks. This makes your metabolism function at optimal speed, making sure that all the processes inside your body are running as they should. Besides, it regulates energy levels throughout the day.
3. Eat small, eat throughout the day
Three main meals, and two or three in between that can be labeled as snacks. This makes your body constantly fed and you feeling full. Hormones are flowing just about right, all processes running as they should.
4. The formula of nutritional values
And it goes like this- 40% carbs, 40% protein, 20% fat. Snacks can be more protein oriented, that is if you work out, but main meals should always aim to keep this proportion.
5. The right foods
Those above are just percentages, nothing more. What is more important is to eat the right foods, and make sure that those carbs, proteins, fats come from all the right sources.
Carbs should be complex (vegetables and fruits mostly), protein from sources like meat, fish, set of vegetables; fats from omega 3 fatty acids, olives, olive oil, fish, plants like sunflower, as well as various kinds of nuts and peanuts.
The most important thing you should consider is balancing this all out, so you will create a cohesive nutrition plan and not some restriction chart that will make you feel miserable most of the time. It is easy if you sit down and spend some time thinking about it.