What is considered safe weight loss.

flagrantavidity

So I was warned because I posted my calories at 1400, I won't post how many my Fitbit said I burned but apparently it was not appropriate?

I am at a loss for why this is, especially when people Fast twice a week for 24 hours.

So, my question is - what is considered a safe calorie in to out ratio?

deannalfisher

what are your goals? (weight/BF) What is MFP saying your daily calorie intake should be?

people fast twice a week for 24 hours?

dewd2

People are quick to jump on the latest fad. It doesn't make it safe or effective.

I guess the question is how long do you want to keep this weight off? If you follow some nonsense diet that is not sustainable you will end up yo-yoing and gain all of the weight back (plus some). Plus, besides the risks to your health, when you lose too much too fast you end up losing muscle. You end up "skinny-fat".

Losing more than 2 pounds per week is dangerous unless you are morbidly obese. Then you should work with a doctor, not follow advice on a forum.

malibu927

MFP should not have sent the warning to you unless you ate less than 1200 calories total. They want to make sure people are losing in a healthy manner. Obviously, someone who's following a 5:2 diet plan will be doing it in a healthy manner, but they wouldn't be able to complete their diary on fasting days due to liability reasons.

A safe ratio is mostly dependent on how much you have to lose.

Francl27

Who fasts twice a week for 24 hours? I must not be reading the same forums.

But hey, it's up to you. Just know that if you have a big deficit, you're more likely to burn lean mass as much as fat, which is unhealthy (and lose your hair, get sick, or whatever else you get when you're malnourished).

Gallowmere1984

Francl27 wrote: »

Who fasts twice a week for 24 hours? I must not be reading the same forums.

But hey, it's up to you. Just know that if you have a big deficit, you're more likely to burn lean mass as much as fat, which is unhealthy (and lose your hair, get sick, or whatever else you get when you're malnourished).

Some 5:2 IFers will take their low cal days to no cal days. That's obviously not what was intended by the creators, but eh, whatever.

leanjogreen18

More than likely you were warned by posters that 1400 is low for a man. Usually the recommend is 1500 for a man plus exercise calories.

The fasters fast 2 days then eat maintenance the other days so they are not in as huge deficit as it would seem. Their daily average probably works out at or more than 1500 for a man.

flagrantavidity

I went from 200 lbs at the beginning of January down to 130 at the end of September. From October to now I gained 10 pounds, ever since it started getting colder I have been craving sweets and that eventually led to bingeing sweets. I would like to loose that 10 so I can get back to my maintenance of 2500.

I am male, 5'7" 140 lbs, run 2-4 miles daily, between working, walking, and running I average 30,000 steps daily. I do light weight lifting three times a week.

In response to a previous poster, I have read several posts of people doing a "5:2" fasting diet, where a person will eat at maintenance five days a week then Fast for two non consecutive days.

lynn_glenmont

flagrantavidity wrote: »

I went from 200 lbs at the beginning of January down to 130 at the end of September. From October to now I gained 10 pounds, ever since it started getting colder I have been craving sweets and that eventually led to bingeing sweets. I would like to loose that 10 so I can get back to my maintenance of 2500.

I am male, 5'7" 140 lbs, run 2-4 miles daily, between working, walking, and running I average 30,000 steps daily. I do light weight lifting three times a week.

In response to a previous poster, I have read several posts of people doing a "5:2" fasting diet, where a person will eat at maintenance five days a week then Fast for two non consecutive days.

So for you, with your maintenance level of 2500, that would be an average of 1786 calories, not 1400. (2500 * 5/7 = 1786). So those people are eating more on average, relative to their maintenance level, than you are. You're eating less than people who don't eat at all two days a week. That's why people are telling you you're eating too little.

leanjogreen18

So basically folks are telling you that 1400 is too low for a man especially if you are running and only have 10 lbs to lose.

If you want to try 5:2

Eat 500 calories 2 days a week
Eat Maintenance the other 5 days a week

That will put you in a deficit. Most people do intermittent fasting (IF) several ways 5:2 described above or 16:8 which is what I do. Fast 16 hrs have an 8 hour eating window.

It doesn't help you lose weight faster it just either limits the amount of days you have to eat lower calories or helps with hunger. But if you go too low on your calories you will have issues.

I would listen to the folks in the other thread that are telling you to reduce your calories from maintenance just a little bit and slowly loose the 10 lbs.

flagrantavidity

Francl27 wrote: »

Who fasts twice a week for 24 hours?

Oh hell no! I like food to much! (I was thinking about Fasting 24 hours before Thanksgiving) But not as a regular diet.

I thought 1,400 was a minimum- for my height, weight, and age that is. I'll shoot for 1,500 based on the suggestions I read here.

kimny72

Your body can only burn so much fat at once, so if you lose weight more quickly than your body can utilize fat, it will burn muscle. I am no professional, but what I have always heard is no more than 1% of your body weight per week. So for you that would be less than 1.4 lbs. Plus, if you are already lean, I believe it is even harder than that for your body to utilize your fat, but I'm not as sure about that one. Regardless, you are already a pretty low weight, and if I were you I'd be worried about muscle loss.

There is also the issue of eating enough calories for your body to get the macros and nutrition it needs. That's where the 1500 min for men comes in. And that's net calories, so if you are working out a lot you should eat more.

And what I mentioned in your other thread I want to throw in here again. You described pigging out for a month and gaining 10 lbs, and now you are drastically cutting cals to fix it. It is really easy to get stuck in that sort of binge/restrict loop which is very unhealtjy.

Anyway, I hope you don't mind I answered in both threads and this is just my 2 cents. Take care of yourself and best of luck

Helloitsdan

You should be closer to maintenance.
Diet on the highest amount of calories while working towards your goal.
Also keep in mind you've lost quite a bit of weight. Maybe it's a good idea to take a little break, work up to maintenance continuing your training routine. Who knows? Maybe you no longer need to be in such a deep deficit?