Fast Fat Loss?
Feb 10, 2021
I recently submitted a response to a journalist asking for an expert opinion on "the fastest way to lose weight." While I am confident in my response, I am not so sure that my submission would be the one that is selected because no one wants to hear "there is no magic bullet." I thought I would share my response with you all, though!
The idea of "fast fat loss" is really a myth. The body can lose weight in the form of water, muscle, and fat. When people see rapid weight loss, they are oftentimes seeing drastic decreases in water weight.
In order to lose 1lb of body fat, a person must be in a 3500 calorie deficit, period. There are no magic pills that will change this scientific fact. So, the idea that a person can lose 5lbs in 1 week is misleading, because this "weight loss" is mostly water! In order to lose 5lbs of actual fat, a person would have to be in a 17,500 calorie deficit, which is nearly physiologically impossible, without completely starving oneself.
The recommended rate of weight loss is between 0.5-2lbs of fat per week, depending upon how much fat a person has to lose. Oftentimes dieters will achieve greater rates of weight loss the first couple of weeks due to a reduction in amount of water that the body is storing. Low carb diets like keto are often touted for rapid weight loss, but this is actually due to the depletion of glycogen (stored carbohydrates in the liver and muscle.) Carbohydrates cause the body to hold onto 3-4x more water compared to protein and fat, so when there is a drastic reduction, it will lead to rapid "weight loss."
From my experience as a Registered Dietitian, the most effective way to lose body fat is through eating the right balance of macronutrients (protein, fat, and carbohydrate.) First, a person must determine their current consumption of food and compare that to their calculated TDEE (Total Daily Energy Expenditure.) TDEE is calculated based upon a person's age, weight, gender, and activity level. Once we know this data, a caloric deficit can be achieved by reducing calories consumed and increasing calories expended through activity.
While being in a caloric deficit is necessary for fat loss, the composition of those calories are very important. Calories are made up of macronutrients or "macros" for short. Consuming the right balance of protein, fat, and carbohydrates will ensure that our body is efficiently breaking down body fat rather than muscle and/or water. Eating the right balance of macronutrients will also ensure that the diet process doesn't cause unwanted symptoms like unwanted cravings, brain fog, low energy, and poor sleep.
