For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (21Trusted Source, 22Trusted Source, 23Trusted Source).
However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail (26Trusted Source).
To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.
By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health.
Adhering to a weight loss diet is difficult for most people. Regardless of your goals, choose a dietary pattern based on your individual preferences and health status.
While most people hope for fast, rapid weight loss, it’s important that you don’t lose too much weight too quickly.
Rapid weight loss can increase your risk of gallstones, dehydration, and malnutrition (28Trusted Source).
- hair loss
- menstrual irregularities
- muscle loss
Though weight loss may occur faster at the start of a program, experts recommend a weight loss of 1–3 pounds (0.45–1.36 kg) per week, or about 1% of your body weight (31Trusted Source).
So don’t be discouraged if your weight loss slows or plateaus for a few days.
Using a food diary, as well as weighing yourself regularly, may help you stay on track.
Research shows that people who employ self-monitoring techniques, such as recording your dietary intake and weight, are more successful at losing weight and keeping it off than those who don’t (34Trusted Source).
Losing weight too quickly can lead to problems like gallstones, muscle loss, and extreme fatigue. Experts recommend a moderate weight loss of 1–3 pounds (0.45–1.36 kg) per week, or about 1% of your body weight.
Weight loss occurs when you eat fewer calories than you burn.
Many factors affect your weight loss rate, including your gender, age, starting weight, sleep, and the extent of your calorie deficit.
Aiming to lose 1–3 pounds (0.45–1.36 kg) per week is a safe and sustainable way to reach your goals.