There are many methods of losing weight and shedding weight, but which method will allow you to lose weight as quickly as possible? Surprisingly, these are not mono-diets. The best option is a large calorie deficit and an appropriate calculation of the calorie content of food. This is a guarantee that you will lose weight quickly. But first things first.
Take a look at the simple table below:
Floor
Calorie norm for a week
Deficit (50%)
Estimated fat loss in
Woman
2000 kcal
1000 kcal
909 grams
Man
2700 kcal
1350 kcal
1.22 kg
*male weighing 81kg with moderate activity during the day
*woman weighing 59 kg with moderate activity during the day
Obviously, the main advantage of this approach to dieting is the maximum rate of fat burning. Pay attention to the last column. Even our small woman loses a significant amount of fat per week, and the man burns fat at a rather absurd rate. In addition, for people with a large body mass, the rate of fat loss increases and can reach 1.8-2.7 kg per week.
Of course, the upside is that the diet is completed much faster. A diet that could take 2-3 months can be condensed into a month. For many people, this is a huge plus, as they can get back to serious training or other activities due to the fact that the diet will no longer interfere with them.
In addition, in certain situations (e.g. meeting with classmates, wedding in 2 weeks) people have limited time to lose weight, and this requires the use of radical measures, since there is simply not enough time to use something safe and slow.
In addition, for people with a goal to lose a large amount of weight, the initial progress will serve as a great motivation boost, which will allow them to continue the diet without 100% breakdowns. A person with a goal to lose 22-45 kg is unlikely to be happy with a loss of 450-900 grams in the first week. A large deficit, as in our example, can drop the arrow on the scale by 3-4.5 kg in the first week, which is, of course, stunning.
Sure, the early studies suggested that a larger deficit and low calorie intake would result in greater muscle loss, but everyone invariably had insufficient protein and no heavy weight training as part of the program. When a person eats 300 calories a day and half of that comes from carbohydrates, well, that's only 40 grams of protein. Sure, there will be muscle loss, but not because of low calories per se, but because the diet is poorly designed to not preserve muscle tissue.
Cons of a Fast Diet
You will have to control your diet and may be forced to completely change your diet. Also, since very few calories are consumed, the diet allows very few liberties in nutrition. Diets with a large deficit are always protein, low-carbohydrate and relatively low-fat, because this is the only way to achieve the necessary deficit, while providing enough protein to maintain muscles and the figure as a whole.
It is impossible to create a large deficit with just food, because you will be too hungry. You will have to add training. It does not matter what kind, but at least 4 trainings per week should be. This can be a fitness center, crossfit, jogging, football, etc.
Crash Diet Mistakes
People choose protein foods that contain a lot of fat or carbohydrates and this compensates for the deficit. But even so, the deficit ends up being very large, and fat loss occurs quite quickly. Try to eat mostly protein dishes, thinking that you are following a low-carb or ketogenic diet. Proteins are very satiating and help dull the feeling of hunger.
The dangers of fast diets
From a metabolic standpoint, a large deficit can cause the most damage to metabolic parameters. But that's the price you pay for losing fat quickly. If you want to lose weight safely, use a smaller deficit, but the price will be a slow rate of weight loss and a long diet.
How to make a 50% deficit?
It's all pretty simple: eliminate all high-calorie foods: butter, baked goods, ready meals, fatty meats, fatty cheese, chicken yolks, etc. Steam your food to avoid wasting oil and calories. Use fillet meat, lean fish, etc.
It is very easy to calculate the calorie content of such products. Weigh them on kitchen scales in raw form, and look up the calorie content on the Internet. Your goal is to eat 1000-1400 kcal per day. This is not much food, but if you eat mainly protein dishes, then hunger will be less pronounced.
In addition, you need to add training, at least 4 times a week for 50-80 minutes. It will be difficult, but there is no escape from it.
Here's another simpler option: cut your entire diet by 50%. Did you eat a full portion of homemade borscht before? Now take only half a portion. Use different cups or make sure that only half a cup or plate of food is filled. A simple method that does not require special knowledge in dietetics.
Final Words
It is easy to lose weight on such a fast diet, but the maximum period is 4-5 weeks. If you do not stop, the body will perceive the diet as stress and slow down the weight loss. Then it will begin to recover, and it is at this point that you should take a break.
Note that if you follow this deficit correctly, you will not only prevent fat gain, but also lose a certain percentage. Approximate data is given in the table. You can successfully lose 200 to 300 g of fat per week.