How to SAFELY lose 1 kg a week?

ninja_in_pyjamas
ninja_in_pyjamas Posts: 21
in Health and Weight Loss
Okay so from what I know a 7000 calorie deficit is necessary in order to lose 1 kg a week. I know there are mixed opinions, some people think if you lose that quickly you lose a lot of muscle. I'm being smart about, I eat mainly protein and vegetables in my diet, less fruit and dairy and limited complex carbs. Thus ALL of my calories are highly nutritious.

I'm just confused because people say its best to lose at a 500 calorie deficit. But I know people who have junk food with no benefits in their diet, and they're on a 500 calorie deficit.
Wouldn't it be better to be on a 1000 calorie deficit but make ALL calories HIGH in nutrition?

Just wondering, and by the way I really do want to lose 1 kg a week! Not crash dieting or anything like that.
Thoughts??
Thanks :)

Replies

  • Kalikel
    Kalikel Posts: 9,603 Member
    If your doctor okay a it and you feel strong and healthy, I see no reason to eat junk food just to eat up to a number.

    The numbers are guides. It's all estimates. Every body is different.

    You have to figure out what is best for you and walk your own path.

    Some people really like their junk food and don't want to give it up, so they work it in on purpose. I don't think they're eating it just to gain empty calories. I could be wrong, but everyone I've ever known who eats that stuff does it because they like it...because it's yummy.
  • PaytraB
    PaytraB Posts: 2,360 Member
    At 18, you are still growing and need enough nutrition to fuel those needs. You've only got 33 pounds to lose. Your goal is possibly too aggressive for a healthy weight loss.
    It's not just about the nutritional value of what you put into your body, it's also about putting enough nutritional value into your body.
    For you and your 33 pound goal and your age, 1Kg per week of weight loss may very well be a crash diet.

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