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[:de] coming soon [:en]A caloric deficit is an essential requirement for successful weight loss for an escort girl. Although, unfortunately, many people focus on eliminating gluten and dairy products, trying to consume only “allowed foods” in their diet, the law of thermodynamics expressed by energy balance can not be fooled.

The caloric deficit can be likened to extraterrestrial life. Everyone believes in one way or another that it exists, but no one has seen it with their own eyes. Of course, if you consider macronutrients, you can see them indirectly in a nutritional application. In today’s article, we’ll show you what a calorie deficit is, how to recognize if you’re in a calorie deficit, and most importantly, how to manage it without counting calories.

Food is a source of energy and essential nutrients needed to promote health.

Foods contain:
• Energy and vitamins.
• Minerals.
• Biologically active substances such as antioxidants.
• Probably substances that have yet to be discovered.

It is straightforward to look at food only as a source of energy. The body is not a fuel-efficient engine, and we know clearly how many kilometers it can travel “at full speed.” The body is incredibly complex and dynamic and is based on nutrient intake. In a way, food is similar to a trigger for specific biochemical reactions in the body, which are pretty different for each macronutrient.

For example, carbohydrates are primarily a source of energy and protein; on the other hand, they are essential for the development and maintenance of muscle mass or as an essential element for the cells of the immune system. Every meal we eat impacts how we feel in the short term and how we look in the long term. In addition, it also affects your health. Food should comprehensively help us be as healthy as possible, support sports performance, and help us live a long and active life. Therefore, it makes no sense to adopt, for example, the IIFYM (flexible diet) style, where it is not the quality of the food that matters but the “pumping of macronutrients.”

Even when low in calories, you can eat more and lose weight with confidence

In general, people are surprised by the amount of food they can eat to lose weight. There is nothing complicated or magical in the middle. When you replace industrially processed foods, which usually have a large amount of energy in a small volume, you will reduce it almost without noticing the energy intake as you improve your diet.

What does this look like in reality? Olivia and Emma are two escort girls, working with our Escort Agency who go out to eat quite often. Olivia usually doesn’t care so much about her diet, so he usually goes to a fast-food restaurant with calorie bombs while Emma thinks about what she eats and can make healthy choices. Even in a fast-food restaurant.

• Olivia orders from McDonald’s: Double Big Tasty Bacon (1022 kcal) with a large portion of potatoes (434 kcal) and 0.5 l of Coca-Cola (208 kcal). That means 1,684 kcal for Olivia and an almost total caloric intake for the rest of the day.
• Emma orders from McDonald’s: McWrap with grilled chicken (363 kcal) and Caesar salad with grilled chicken (209 kcal), 0.5 l of Coca-Cola Zero (0 kcal), and an espresso (0) for lunch. That means 572 kcal for Emma and the prize for “The right choice in food.”

Where is the difference?

Mainly in 1,112 kcal, individual nutrients’ content and the sensation obtained after a meal. After lunch, Olivia feels quite tired and without energy, while Emma feels good and can continue working. And if you feel that you can simply “train” to get rid of the calories you have accumulated due to poor diet decisions, you are wrong.

For a woman weighing 65 kilograms (143 lbs) and a man weighing 80 kilograms (176 lbs) to burn the calories contained in Olivia’s meal, the woman would have to run at an average speed of 10 km / h time. About 2.5 hours and the man a little over 2 hours. It is much better to learn to eat according to your needs than to do extra exercises to get rid of the excess energy gained.

How to successfully manage your calorie deficit and weight loss?

When the body is in a caloric deficit, it uses its energy reserves. The purpose of weight loss is to activate the fatty tissue, burn it for energy and get rid of it. There are several ways to support this that will help you to persevere. Keep in mind that too much caloric deficit is just as harmful as too little. A caloric deficit of about 15-20% of the current energy intake is considered sustainable in the long run. If you want to calculate your energy intake for weight loss, the online calculator in our article entitled Online calculator for energy intake and macronutrients will be helpful.

1. Eat more vegetables, fruits, and other low-density foods

Above I opened the topic of energy density. This is the amount of energy per unit weight. Which of the two has more calories, 100 grams of chocolate or 100 grams of apples? Intuitively, you know it’s chocolate, but did you know that the difference can be about 430 kcal? Adequate intake of fruits and vegetables is associated with a more efficient weight loss process. You may be wondering if this is due to the relatively low energy content and low energy density.

No, fruits and vegetables are a rich source of fiber, which will make you feel full after dinner and eat less food. Soluble fiber also slows down digestion, which means that your blood sugar will rise slowly, and you will not feel hungry soon after a meal.

It is advisable to eat at least 400 grams of vegetables and 200 grams of fruit a day. Remember that fruits should be eaten chiefly in solid form, not processed into beverages. Try to include more vegetable salads or fermented vegetables in your diet. There are so many different options that you can even try Korean kimchi, which is becoming more and more popular.

Thanks to the probiotics (friendly bacteria) and prebiotics (dietary fiber for friendly bacteria) contained in the product, you will also benefit from the microbiome’s composition and healthy digestion. In addition, the microbiome’s composition can also have an impact on weight loss or the immune system and supports the body’s defense against disease.

2. Try low-calorie foods

Why do this, and what exactly does it mean? The secret to almost zero-calorie dishes lies in the raw material in the form of gluten-free konjac flour, which comes from the Amorphophallus konjac plant. Therefore, ZERO gaskets contain a soluble fiber called glucomannan, which, like other types of soluble fiber, combines with water in the digestive tract and thus increases digestion volume. Of course, glucomannan helps you feel fuller after a meal, as it can combine with up to 50 times more water than its weight. You can try, for example, ZERO Noodles, ZERO Rice or ZERO Spaghetti.

But remember that these products have a specific taste and must be adequately prepared and seasoned. And if you still don’t like these options, choose a different approach.

3. Focus on protein intake

In short, proteins are an indispensable nutrient in many areas of the human body’s functioning. You will appreciate the increased protein intake when you lose weight, mainly because of its positive effect on the feeling of satiety after a meal and which can also help you manage your uncontrollable cravings. Adequate protein intake also protects your muscle mass and contributes to the body’s optimal defense mechanism.

Of all the nutrients, protein has the most significant thermal effect. This means that the body consumes about 20-30% of the energy content for its metabolism, depending on the type of protein. From 100 kcal, you will receive about 70-80 kcal. Thus, optimal protein intake can speed up metabolism. Daily protein intake should be in the range of 1.2-2 grams of protein per kilogram of body weight, depending on physical activity.

You can support your protein intake with quality whey protein or vegetable protein and protein bars. With the modern world’s opportunities, you don’t have to rely solely on animal sources for protein. By at least partially replacing animal and plant sources, you will benefit from the high fiber content and help the planet by reducing its carbon volume.

4. Partially replace the gaskets with vegetable alternatives

If you need to reduce the energy content of larger daily meals, you can turn to vegetables again. This time we will present food with which you can reduce at least partially or entirely replace the gaskets. Again, this means you can eat more with fewer calories.

• Spaghetti → zucchini. In addition to replacing classic spaghetti, you can also use pumpkin as an ingredient in baking recipes, such as brownies. One hundred grams of pumpkin contain an average of 18 kcal.
• Rice → cauliflower. One hundred grams of cauliflower contain an average of 27 kcal. All you have to do is chop the cauliflower to get the desired consistency, and then you can fry it, for example, with a small portion of oil and spices to give it a unique taste.
French fries → celery. Try baking celery in your home oven if you like french fries. Cut the celery into french fries, mix it in a bowl with a minimum of oil and spices, spread it on a baking sheet, and place it in the oven. If you don’t like celery, use ordinary potatoes in the same way with a minimum of oil and spices to taste. One hundred grams of celery contain on average 35 kcal.
If, for any reason, you exclude pastries from your diet, you can make “hamburger buns” out of portobello mushrooms or a few iceberg lettuce leaves when you make a burger. There are no limits in the culinary arts, and it is up to you how you “play” with the food.

5. Ensure adequate fiber intake

Proper fiber intake supports healthy digestion, the microbiome, and weight loss. In particular, soluble fiber promotes a feeling of satiety slows down digestion, so you feel fuller after eating and eat less food. It is generally recommended to eat about 30 grams of fiber a day for its health benefits.

Therefore, focus on whole grains, legumes, peeled vegetables and fruits (cucumbers, apples, or carrots from your production), nuts, and seeds. You can also use chicory syrup for sweetening, which contains about 70% soluble fiber under the name inulin. As a result, it contains about 5 grams of sugar per 100 grams of the product. You can also use dietary supplements that contain fiber. Among the most popular is sand plantain fiber, also known as psyllium. Apple fiber is also an exciting idea. Both sources of fiber can be helpful; for example, they can be added to dairy products, oatmeal, or cereals for breakfast with milk.

Remember glucomannan?

This is the type of fiber that can combine with up to 50 times more water than its weight and thus increase the volume of the digestive tract. As a result, it is one of the most popular dietary supplements to support weight loss. If you don’t like the taste, you can try glucomannan capsules. Even EFSA (European Food Safety Authority) has approved the following nutrition claims for glucomannan: The glucomannan in the context of an energy-restricted diet contributes to weight loss, with a daily intake of at least 3 grams of glucomannan. Glucomannan helps maintain normal blood cholesterol levels, with at least 4 grams of glucomannan daily.

6. Don’t consume empty calories from drinks and learn how to manage low-calorie sweeteners

It is okay to eat protein to get a nutrient intake or a meal replacement to replace a daily meal. But regular consumption of Coca-Cola or other soft drinks is no longer okay. Unnecessarily, you will get the same energy that an average lunch contains. Build your hydration program by consuming water and limiting liquid calories as much as possible.

Doesn’t your existence make sense without sweeteners? Then it would help if you learned how to use them wisely. All you have to do is replace, for example, sugar with erythritol, which has almost the same sweet taste and is found naturally in some fruits. You can also try xylitol, chicory syrup, stevia, or calorie-free syrups to give a sweet taste to pancakes or other desserts.

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