Diet- Caloric Deficit

 Caloric Deficit

    Just like the caloric surplus post you want to be able to determine specific things about your body before trying to reach a caloric deficit. Make sure you try and attain your overall body fat percentage, your weight, height and most importantly your activity level. You will be able to achieve a caloric deficit much easier when you are active then when you are sedentary just trying to lose weight. Also, actively working out or doing cardiovascular exercises are a great way to boost your metabolism. 

When training for a caloric deficit  I recommend training fasted. This means lifting/exercising with just water and maybe a pore workout supplement in your system. The reason behind this is to help your body use the glycogen that's already stored in your body first. you can do this by lifting fasted  then doing cardio. As your body runs out of glycogen for fuel it will start to use fat cells already in the body for energy. This is a great method to lose weight, and a great way to boost your metabolism. 

Some ideas for meals ( be aware these are general ideas and not set for  anyone specifically) for breakfast one whole egg or two mixed with liquid egg whites. Egg whites are a great source of protein with low carbs and very low calories. You wan to restore your glycogen after your workout so low sugar or no sugar oats works great. 

For lunch consume another high protein low caloric fuel such as chicken breast. For a side consider maybe a half cup or one serving of rice. Rice is high in good carbs low in fats and low in calories overall with a great source of iron.

For a snack try consuming rice cakes. Some of the flavors taste great, especially when dieting and they are extremely low in carbs. Rice Cakes are a great way to curve the cravings you might feel throughout the day.

Then for dinner keep your meal high in protein and healthy fats and a little lower in carbs. Sweet potatoes or again rice is a good source of carbs in low calories. Make sure to be eating vegetables for your nutrients with every meal throughout the day.

One of the biggest struggles when trying to lose weight are liquid calories. Liquid calories are terrible for you. Many drinks contain very high calories at little servings long with high sugar contents. Liquid calories are dangerous because they don't fill you up like normal foods but many contain just as many if not more calories then the food you regularly consume. Also incorporate at least one re feed day throughout the week,. Don't cheat throughout the whole day with terrible meals because if you over consume just for one day it might mess your caloric deficit up for a couple days and for those couple days you aren't making any progress. One cheat meal on one day of the week shouldn't hurt through and its a good mental boost to keep in mind while you're dieting throughout the week.