Question on Diet Approach

Lamonte · 08-17-2009, 02:24 PM

I am kind of at a crossroads for a dieting strategy, so I appreciate any input.

I had read somewhere that it is impossible to lose more than 2 lbs of pure body fat in a single week. Is this true or not (or its a "it depends" type of thing)?

However I currently assume its true, so I also assume that a 4-8 lb loss per month is a moderate and healthy rate for weight loss. Any more than 2 lbs a week and I would automatically start "tapping the brakes" on any diet if I see I'm losing too much.

On the other hand...one of Cosgrove's articles said to make an all-out attack on body fat for 4 weeks. Its an intriguing approach that has me questioning the moderate strategy.

I'm 47, 6'2", 252, 43 inch waist, and probably have 30-33% body fat.

missjane · 08-17-2009, 02:36 PM

You can lose more than 2 lbs of fat a week, but you'd have to be on a pretty severe deficit and you'd need to have your protein level pretty high. If you figure a lb is 3500 calories, then a 2 lb loss means you need a 7,000 calorie deficit for the week.

LisaS · 08-17-2009, 02:42 PM

As missjane said, if you can get a 3500 a day deficit you could lose (in theory) 7 lbs a week - but your maintenance+activity would have to be high enough to get you that deficit and still eat something (e.g. 5000 per day maint+activity and 1500 per day food). If you were a really big guy it would probably be possible to get that sort of deficit. YMMV (your mileage may vary).

That said, if you are losing 3-4-5 lbs a week - just ride it for as long as it lasts. It doesn't mean you are burning muscle or killing your metabolism just because you are over 2 lbs. Eat your protein and enjoy the ride.

Lamonte · 08-20-2009, 09:51 PM

Thanks for your replies, missjane and LisaS!

stymee · 08-23-2009, 12:28 PM

I can only speak from personal experience so YMMV.

Starting with a similar body composition, I lost 6 lbs the first week that I ate at a large deficit of ~1500 a day. I'm sure most of that was water weight. That leveled off to about 3 lbs a week, which I maintained for another 9 weeks. I did keep my protein intake up around 1g/lb of my goal weight.