Many people use different weight loss strategies as they choose to lose weight, but some of them are fast and lean while others are slow and fattening. The difference comes from how much of each strategy you stick with at different levels.
To lose weight as fast as possible you have to maintain the same total calorie intake. One of the most effective strategies to do so is to consume a diet that is low in fat. The diet can be made up of foods known as low-carbohydrate diets, including many fruits and vegetables along with fish and lean meats.
To lose weight as lean as possible you have to eat low-fat foods but that means having to choose a lot of fat- and protein-rich foods to be eaten alongside foods with lots of calories.
People who are fast and lean tend to eat a lower-calorie diet compared with those who are slow and fattening, as shown in the following table.
Weight loss strategy fast fast lean
2,000 calorie diet 1,150 calorie diet 1,200 calorie diet 1,500 calorie diet 1,750 calorie diet 2,000 calorie diet
For additional information on weight gain, check out our article
Weight Loss Guide: When is Weight Loss Fastest
References
1. Stunkard, M.A., Smith, A.A., Sulloway, M.F., Maughan, M.C., et al. (2005). The health consequences of long-term weight loss: A population-based prospective study. Obesity Review, 11, 1-14.
2. Baskin-Sommers, R., Miller, R.H., Breen, S.J., and Schulze, R.D. (2010). A 10-year follow-up of the NHANES I Study in the US. Obesity research, 19, 641-653.
3. Follman, E., Burdin, K., and Volek, M. (2012). Long-term weight gain after weight loss. Journal of Clinical Endocrinology and Metabolic Diseases, doi: 10.1210/jc.2011-1917.
4. Volek, M., and Follman, E. (2008). Effect of caloric restriction on body composition and fatness: a meta-analysis. European Journal of Clinical Nutrition, 66-71. (pdf)
5. Janssen,
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