A few recent BBM podcasts/YTs regarding the use of rapid fat loss had me wondering about maximal rates of weight loss for rapid fat loss while persevering as much LBM as possible.
Obviously calorie floors and “safe” rates are weight loss are going to vary person to person, but in general, do you advise any absolute calorie minimums etc. when it comes to muscle preservation?
As an extreme example, if a 200lb relatively strong and fit person is eating 1,000 calories a day to maximize fat loss, do you see issues with that?
For the record, we do not recommend using rapid fat loss protocols in most cases. That said, the rate of weight loss for preserving the maximum amount of muscle is going to be less than the max rate of possible weight loss
Obviously calorie floors and “safe” rates are weight loss are going to vary person to person, but in general, do you advise any absolute calorie minimums etc. when it comes to muscle preservation?
That’s not really possible to do, given that energy intakes vary so much between individuals. I modest ~250 Cal deficit would be where I would start.
As an extreme example, if a 200lb relatively strong and fit person is eating 1,000 calories a day to maximize fat loss, do you see issues with that?
Yes, I see multiple issues with that. Again, I would 10/10 not recommend “rapid fat loss” outside of situations where the benefits outweigh the risks, e.g. someone at high risk for developing an emergent weight-related condition. This is pretty rare and does not at all apply to anyone relatively fit.
What about the idea that adherence may be greater as results may be more apparent?
In other words, an aggressive fat loss sprint over 4-6 weeks where weight fluctuations are less apparent and more trending down (motivating) as opposed to a 12 week moderate calorie deficit where the individual may see more weight fluctuations as well as less consistent progress due to tracking errors etc. (less motivating)
I assume that as long as protein is kept high enough and training intensity can be maintained that fear of catabolism can be mostly mitigated?
Also is there anything to be said for less overall time spent in a caloric deficit in a more aggressive cut?
I don’t think the data supports increased adherence with very low Calorie diets, though most people don’t adhere to calorie restricted diets in any form. I also think losing more muscle than you want would reduce adherence.
You are far more likely to lose more muscle and strength with a very low calorie diet for 4-6 weeks compared to a 12 week modest deficit regardless of protein and training.
Also is there anything to be said for less overall time spent in a caloric deficit in a more aggressive cut?
People tend to lose more muscle, haver reduced performance, be more irritable, and have somewhat higher rebound weights.
Appreciate the back and forth Jordan I guess my confusion stems a little bit from this video, specifically Austin’s comments around, having no concern with losing weight at a faster rate, as opposed to a slower rate: https://youtu.be/heiya-n3pEo
is this meant to be only in the context of weight loss medication’s?…?
Not just weight weight loss medications, but also in individuals with excess adiposity and/or those where the risk of losing more muscle mass is far outweighed by losing fat mass quickly.
Hi. I’m new on this forum, but I couldn’t resist jumping in on this discussion. Actually, I think there’s no one-size-fits-all answer to this question, there are some general guidelines to keep in mind. First off, it’s important to remember that the goal of rapid fat loss is to lose fat, not muscle. So, while you do want to create a calorie deficit to achieve that goal, you don’t want to go so low that you start burning through your hard-earned muscle mass. In general, a safe rate of weight loss is around 1-2 pounds per week. As for your example of a 200lb person eating 1,000 calories per day, that’s definitely on the extreme end of things. While it may lead to rapid weight loss, it’s unlikely that you’d be able to preserve much muscle mass on such a low calorie intake.
Hi. I’m new on this forum, but I couldn’t resist jumping in on this discussion. Actually, I think there’s no one-size-fits-all answer to this question, there are some general guidelines to keep in mind. First off, it’s important to remember that the goal of rapid fat loss is to lose fat, not muscle. So, while you do want to create a calorie deficit to achieve that goal, you don’t want to go so low that you start burning through your hard-earned muscle mass. In general, a safe rate of weight loss is around 1-2 pounds per week. As for your example of a 200lb person eating 1,000 calories per day, that’s definitely on the extreme end of things. While it may lead to rapid weight loss, it’s unlikely that you’d be able to preserve much muscle mass on such a low calorie intake. At the end of the day, the key to successful fat loss is finding a sustainable approach that works for your body and your lifestyle. And if you’re ever in doubt, don’t hesitate to reach out to a virtual online trainer for guidance. That’s actually the best advice I could give you.