I was wrong about aggressive deficits when dieting

“ Rapid Fat loss associated with significantly greater weight loss maintenance than were successful hypoenergetic balanced diets at all years of follow up.” - Anderson et al (2001)

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Reevaluating Aggressive Dieting: Debunking Myths and Embracing a New Approach

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In the ever-evolving landscape of diet and weight loss strategies, it's easy to fall into the trap of dismissing certain methods as mere fads. I, like many others, once viewed aggressive deficits in dieting with skepticism. However, as research progresses and our understanding deepens, it's becoming increasingly clear that when implemented correctly, aggressive dieting can yield safe and sustainable weight loss outcomes, challenging the notion that slow and steady always wins the race.

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Revisiting the Slow and Steady Approach

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Traditionally, the advice has often been to lose weight at a moderate pace to preserve muscle mass and avoid the pitfalls of aggressive calorie cutting. The rationale behind this approach seems logical: slower weight loss might result in a higher proportion of fat loss compared to lean tissue. However, reality isn't always so black-and-white. While it's true that overly aggressive dieting can lead to muscle breakdown and increased risk of losing lean body mass, the situation is nuanced. Assumptions about the superiority of slow and steady weight loss are often based on fears of weight regain associated with large deficits.

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Addressing Concerns and Trade-Offs

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Before delving into the benefits of aggressive dieting, it's crucial to acknowledge potential drawbacks:

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• Mindset Matters: Your mindset towards any diet, aggressive or slow, is arguably the most important factor determining long-term success. It should come from a place of excitement, not self-loathing.
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• Unconditional Permission to Eat: No foods should be off-limits. If you feel hungry, eat. It's not a starvation diet.
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• Understanding Weight Loss Composition: While you may lose more overall body weight than expected, it's essential to understand that this includes water weight and lean body mass, which will be regained when coming out of a deficit.
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• Listening to Your Body: Feeling absolutely starving is a sign to eat. Give yourself unconditional permission to eat when your body requires it.

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Dispelling Common Assumptions

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Let's address some common misconceptions surrounding aggressive dieting:

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• Wouldn’t you be starving?: Research suggests that faster weight loss can actually lead to lower hunger levels overall, with no evidence of hedonic hunger observed. A study by Coutinho et al. (2018) compared the effects of fast weight loss (4lb per week) versus gradual weight loss (2lb per week) on hunger levels, particularly focusing on hedonic and postprandial hunger (after eating).
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• Wouldn’t it lead to more muscle loss?: No, not if you ensure adequate protein intake and engage in resistance training. Muscle glycogen loss will come back as soon as re-feeding occurs.

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Benefits and Adherence

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Contrary to the belief that aggressive dieting is harder to stick to, studies have shown better adherence to the diet due to reduced hunger and the short-term nature of the protocol. Nackers et al. (2010) found that within their study, the fast weight loss group had more adherence to the program, attended significantly more sessions, completed more food records, and consumed fewer calories, leading to an average of 13.5 kg of total weight loss compared with the moderate (8.6kg) and slow weight-loss groups (5.1 kg).

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Metabolic Damage and Weight Regain

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Research indicates that aggressive dieting does not lead to metabolic damage or increase the chances of weight regain in the long term. Garthe (2011) showed no significant differences in weight regain measured 12 months post-diet between those that lost weight quickly compared to those that lost weight slowly.

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Female-Specific Considerations

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For females, timing of the approach merits attention due to potential hormonal fluctuations. Intermittent dieting, with breaks during the luteal phase, may be beneficial.

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Preparing for Success

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To optimise success and minimise potential setbacks, it's advisable to begin in a well-fed state, ensuring adequate nutrient intake and considering supplements like L-Carnitine. Wall et al. (2011) suggested supplementing with L-Carnitine to potentially limit fat gain during overfeeding.

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What Aggressive Dieting is Not

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It's important to dispel misconceptions about aggressive dieting:

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1. Not a Long-Term Approach: Aggressive dieting is best suited for short-term phases rather than sustained periods.
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2. Not a Fad: It's not a temporary fix but a tool for targeted fat loss.
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3. Not Damaging to Metabolism: Aggressive dieting won't permanently harm your metabolism.
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4. Not a Gateway to Disordered Eating: While any diet carries risks, a healthy relationship with food is essential before embarking on any approach.

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Summary: Aggressive dieting, when approached with the right mindset and understanding, can be a powerful tool for achieving weight loss goals. By challenging conventional wisdom and embracing evidence-based strategies, individuals can unlock new possibilities on their journey to a healthier lifestyle.

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