Many things are said about the speed of weight loss.
For example, it is common to hear that losing weight too quickly is undesirable and can lead to negative effects, such as the popular «rebound effect.» It is true that the promise of losing weight quickly is something that usually accompanies fad diets, which are generally not recommended, but it is not advisable to deduce things from the exaggerations of those who want to sell us false miracles. The truth is that these types of statements about «rapid weight loss» do not have much evidence, since the studies on the subject are scarce and inconclusive, as I have previously explained in this blog (one, two).The work is quite brief in words, so getting to the point; These were the main conclusions of its authors:
«When weight loss of similar magnitude occurs, gradual weight loss is modified by greater decreases in body fat and its percentage, as well as greater maintenance of resting energy expenditure. However, the rate of loss «Weight differences are not compromised by differences in lean mass, body weight, BMI, waist circumference, hip circumference, and waist-to-hip ratio.»
That is, in the best-known parameters with which weight loss is usually measured – body weight and BMI – speed had no significant effects. Even in the loss of lean mass, a rapid aspect in which weight loss usually has a worse reputation because it causes greater loss of muscle mass (and which is usually counteracted quite effectively by increasing the percentage of protein), no significant differences were found.
However, in other interesting parameters, such as body fat loss (total and percentage) and energy expenditure at rest, gradual or slower weight loss obtains somewhat better results. Without big differences, but significant.
That is, it seems that losing weight more slowly does not have great advantages for weight loss in general, but it can help to do it a little more efficiently: focusing more on fat loss and perhaps allowing the metabolism to adapt a little better, since that is presented. a smaller reduction in energy expenditure that usually occurs in these processes, a phenomenon that can complicate the maintenance of lost weight. We must not forget that this is the first meta-analysis published on the subject and that the studies included are not too many (some results were calculated with only four studies), but these conclusions can help us predict where the shots could go in the matter. . of the speed of weight loss.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.