But the science backs it up!
Here are four scientifically validated reasons why losing fat slowly is the WORST thing you can do:
1 – It’s Murder On Your Metabolism
Scientists from Newcastle University put this common misconception to the test. They took 3 groups of over overweight men and put them on a diet.
The first group had it the toughest. They got no food – water only – for six days.
The 2nd group followed a very low calorie diet (approximately 600 calories day) for 3 weeks.
The 3rd group followed a slightly easier diet (1200 calories per day) for 6 weeks.
All groups ended up losing approximately 5% of their bodyweight. The difference is how long it took. Group 1 did it in 6 days. Group two did it in 3 weeks. Group 3 did
it in 6 weeks.
No surprise there. But what IS surprising is that resting metabolism dropped the MOST in the six week diet group. The 3 week diet group saw the 2nd biggest drop in
resting metabolism. And the 6-day fasting group saw the SMALLEST drop in resting metabolism!
So the research is clear. Losing fat slowly is HORRIBLE for your metabolism.
2 – It Kills Your Chances Of Actually Losing Pure FAT
Researchers took a group of mice and put them on a 5% caloric restricted diet. This means they ate 5% fewer calories than usual. This is the very definition of a
“slow & steady” diet. The opposite of a crash diet.
So we’d expect good results, right?
In just 3 weeks of this “slow & steady” diet, here’s what happened to these rats:
Fat Mass went UP. (They gained fat.)
Lean mass DECREASED. (They LOST lean mass.)
There was a decrease in their total energy expenditure (they became less active)
There was a decrease in their resting energy expenditure (metabolism slowed down.)
So clearly trying to lose weight with a mild (5%) caloric deficit is a recipe for disaster if you are a rat.
But humans are different right? Maybe not …
3 – It’s Horrible For Your Hormones
Ever heard the idea that you should lose fat slowly because if you lose fat too fast it will screw up your hormones? Turns that’s really an old wives tale.
Here’s the truth:
A human study examining the effects of long-term mild-caloric deficit dieting in humans found that long-term dieters suffered from 78% lower testosterone levels and
28% lower VO2Max levels!
The research is clear: Slow & steady dieting is WORSE for your hormones.
4 – Lose fat slowly and you’re MORE likely to gain it all back!
I know this is surprising because we’ve always been told that “crash” dieting leads to “yo-yo” weight gain. But science paints a different picture:
A long-term analysis of European dieters showed that dieters who lost the most weight during an initial 8-week diet phase were the most successful at KEEPING the
weight off six months later.
This principle held true even when the dieters were using a very low-calorie approach (less than 800 calories a day) during their initial weight loss phase.
Scientifically-validated research proves that if you want to lose weight AND KEEP IT OFF, you should lose the weight FAST.
So now that you know WHY you should aim to lose your unwanted fat as fast as possible … exactly HOW is it done? And what is/are the best way(s) to do it?
- Forest Vance, MS, RKC II