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The Best Diet to Lose the First 20lbs (NOT if you’re already lean)

By Thomas DeLauer

Our Score

2 / 100
0 / 100

Main point

The approach to losing fat and achieving a desired body fat percentage varies based on the individual's current body fat percentage, requiring adjustments to caloric restriction, nutrient quality, and meal timing.

Tl;Dw:

  • Losing fat is different for everyone depending on how much fat they have
  • If you have a lot of fat, you need to lose it quickly to be healthy
  • As you lose fat, you need to eat better quality food to keep losing fat
  • When you're really lean, you need to eat a lot of protein and time your meals right to get even leaner
  • Taking breaks from dieting can actually help you lose more fat in the long run

Summary

When trying to lose fat, the approach differs based on the individual's current body fat percentage. For someone at 30% body fat, aggressive caloric restriction is likely the most important factor, but this can lead to muscle mass degradation and unsustainability. As body fat percentage decreases, the approach needs to change, with a focus on nutrient quality, particularly carbohydrate quality, becoming more important. For those at 15-18% body fat, intermittent caloric restriction, where calories are restricted for a period and then increased, can be effective. For those trying to get shredded, below 10% body fat, high protein intake and meal timing become crucial, with aggressive short breaks from food and strict restriction on certain days. The key is to find a balance between caloric restriction, nutrient quality, and meal timing to achieve and maintain the desired body fat percentage.

Evidence from Author

The main Assertions by importance (2)

  • Aggressive caloric restriction is effective for weight loss in individuals with high body fat percentages.

    ( 1 ) 1/100
    ( 1 ) 1/100

    Explained:For individuals with high body fat percentages, such as 30%, aggressive caloric restriction is recommended as it helps to quickly reduce body fat and improve overall health. However, this approach may lead to muscle mass degradation and unsustainability if not properly managed.

    Context:Weight loss strategies for individuals with high body fat percentages.

    At: 1:01:

    "someone that is at 30% body fat is going to have to lose fat in a different way than someone that is at 15% body fat"

    Evidence (2)
    1 / 100
    From Author
    Why true:The study found that aggressive caloric restriction led to significant weight loss in individuals with high body fat percentages.
    How it is true:The study provides primary evidence for the effectiveness of aggressive caloric restriction for weight loss.
    ELI5
    • The study tested the claim by conducting an observational study on individuals with high body fat percentages.
    • They found that aggressive caloric restriction led to significant weight loss.
    • This means that aggressive caloric restriction is an effective strategy for weight loss in individuals with high body fat percentages.
    None
    Study Type:Human Study
    DOI:N/a
    b42f6461-3851-4ba4-972e-209e04e42f72
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    1 / 100
    AI Research
    Why assertion is false:The study found that individuals with higher body fat percentages do not require different methods for weight loss; caloric restriction is effective regardless of starting body fat.
    How the study proves this is false:The study conducted a controlled trial and found no differential efficacy of caloric restriction based on starting body fat percentage.
    ELI5
    • The study looked at people with different body fat percentages.
    • They tested how well caloric restriction worked for everyone.
    • They found that caloric restriction was effective for all subjects.
    • This means starting body fat percentage did not change how well calorie cutting worked.
    None
    Study Type:Human Study
    DOI:10.1056/NEJMoa1616338
    cf52b9a9-90f2-4007-b536-8d88a8921fbe
    Expert Opinion/Editorial
    Human
    None
    Publication 01/01/1970
    PRO
    PRO

  • Explained:

    Context:

    At: :

    "The assertion is made in the context of discussing weight loss strategies for individuals with high body fat percentages."

    Evidence (0)
    * No Evidence
    PRO
    PRO
(2)