Rapid weight loss vs slow and steady: What the science says

We’re often asked “if you lose weight quickly, will you put it back on when you stop?” It’s a common misconception, and potentially comes from individual experience with fad diets. While there are benefits of both rapid weight loss and slow and steady weight loss, we’re here to assure you that rapid weight loss, when done correctly, can result in effective results that last long term.

Importance of maintaining a healthy weight

There are countless benefits of maintaining a healthy weight. While different factors can affect your weight, like age, gender, lifestyle, stress and even sleep, it’s important to prioritise physical exercise and nutrition-focused eating habits to support longevity and health.

Achieving a healthy weight, whether through rapid weight loss or steady weight loss, can prevent the risk of chronic illnesses like type 2 diabetes and cardiovascular disease.^{1 2} It’s also shown to boost your mental health, improve your sleep, and improve overall quality of life.^{3 4}

This is why we fight against fad diet culture and champion science-backed techniques that are proven to help you lose weight in a healthy and sustainable way. To find out more, head to our Programme.

Benefits of rapid weight loss

There are several key benefits of rapid weight loss when done correctly through a carefully planned fasting phase or ketogenic diet. Rapid weight loss can:

• Boosts motivation early on: Achieving results quickly can be the key to sustaining a healthy weight loss journey and making real health transformations long term. Many of our members find that seeing results quickly spurs them on to continue knowing that dietary and lifestyle changes are having an impact.
• Reduce low-density lipoprotein (LDL): LDL is a particle that carries cholesterol and other fats through your bloodstream to cells, and is often referred to as ‘bad cholesterol’ as high levels can contribute to the risk of cardiovascular disease and strokes. A 2017 study found that rapid weight loss is more successful than slow weight loss at reducing LDL levels.⁵
• Improve insulin resistance and reverse type 2 diabetes: This same 2017 study found that rapid weight loss resulted in greater improvements in insulin resistance.⁶ Furthermore, the DIAMOND study found that after just eight weeks on a rapid weight loss diet the average weight loss was 9.5kg (1.5st) and a consequential drop in blood sugars reduced the need for medication to treat type 2 diabetes.⁷
• Help keep the weight off long term: Studies have found that rapid weight loss can result in weight being kept off longer term. The DiRECT Trial explored the power of an 800 calorie per day diet to achieve major weight loss and remission of type 2 diabetes. After 12 months, 24% of the 800 group had lost more than 15kg of weight, compared to 0% in the control group. Not only did they lose more weight, but also kept more of it off long term.
• Quickly reduce obesity symptoms: Rapid weight loss can quickly reduce obesity symptoms that may be holding you back from living your healthiest life as quickly as possible. Fatigue and joint pain, for example, can be key factors holding many back from embracing a beneficial exercise routine, so rapidly reducing those symptoms may get you on the right track sooner.To find out if rapid weight loss is suitable for your health goals and individual needs, sign up to our Programme where you’ll receive a tailored plan to suit you.

Benefits of slow and steady weight loss

Slow weight loss can be helpful for those who have less weight to lose, have lifestyles that wouldn’t suit fasting, or who are medically inadvised to follow a rapid weight loss plan. This form of weight loss brings with it its own set of benefits, including:

• Reducing hip and waist circumference: Losing weight slowly can see a greater reduction of overall hip and waist circumference, compared with rapid weight loss.⁸ That said, there is research that suggests rapid weight loss is efficient at burning harmful visceral (belly) fat.⁹
• Help build sustainable habits: Steady weight loss can encourage adopting balanced eating and exercise patterns that you can stick with long-term, rather than trying to opt for a quick fix. Whether you choose this approach, or a rapid weight loss approach, our Programme houses mindfulness resources and a Behavioural Change course to help you adopt sustainable habits to go beyond the weight loss goal.
• Maintain lean muscle mass: Losing weight slowly over time can reduce the loss of muscle mass, while rapid weight loss runs the risk of burning through lean muscle mass if you don’t employ an exercise routine.¹⁰ Minimising lean muscle mass is why it’s essential to prioritise protein intake and exercise when following a rapid weight loss diet, and why programmes that help track your nutrition and activity can be invaluable for long-term health.
• It may suit more people and be less intensive to follow: If you have a lifestyle that wouldn’t lend itself to rapid weight loss diets, or are advised not to try an eating pattern like fasting or keto due to medical issues, then a slow but steady approach to weight loss may suit you better and may still help you reach your goals.

How The Fast 800 helps you lose weight fast and keep it off

The clue is in the name ‘The Fast 800’ as we can help you lose weight, fast. Based on science following the success of studies like the DiRECT Trial and DIAMOND study, our Programme offers several routes to sustained weight loss.

The Fast 800 Keto and The Very Fast 800 plans are both rapid weight loss approaches. They should be followed for no more than 12 weeks, and put your body into a state of fat-burning ketosis while harnessing the power of a moderately low-carb Mediterranean-style diet. The New 5:2 approach is a less intensive intermittent fasting diet to help you lose weight more steadily over time, and our Way of Life plan is designed to help you maintain a healthy weight long term.

However you choose to reach a healthy weight, it’s important to follow a maintenance plan to prevent regaining weight and create healthy habits that can see you through all stages.

Thousands of our members have achieved rapid weight loss the healthy way, and kept it off long-term. Read some of their stories here for inspiration, and take your first step today by signing up to your 7-day free trial of The Fast 800 Programme.