Is 1 lb a day too much weight loss?

[John Devine]

Curious what the science says about rate of weight loss on a strict paleo diet? I'm down 5# in 5 days. I am not dehydrated, my waist is smaller and my energy is good. So i don't think it's 'water weight' (whatever that means) or caloric restriction. I think I'm just losing weight. My stats:

Age - 47
Height - 6'3"
Weight - 249 as of this AM
LBM from the Dr. Sears site - 194#
BF% from the Dr. Sears site - 22%

My macronutrient ratio is ~ Carbs 20%/Protein 30%/ Fats 50% (Based on fitday actual counts not blocks if that matters)

I follow the CF MP WOD's on a 3-1, 2-1 schedule and train in martial arts.

The conventional wisdom says 1-2# a week is an acceptable rate of weight loss. But of course those are the same people who bring us the food pyramid and encourage large quantity consumption of grains. Wondering what the health heretics on PM had to say...

Thanks,
John

[Garrett Smith]

Weight loss that fast is mostly water weight, aka edema or water retention, typically caused by eating foods that have been causing you inflammation.

If you feel good and your performance is good, you have little to be concerned about. If the weight loss doesn't slow down to a more "normal" pace soon, you may need to get checked out.

[Darryl Shaw]

A weight loss of 1lb/d is fairly typical of most low carb weight loss diets and it's mostly glcyogen and water. Just be aware that if you keep losing weight at this rate your performance is likely to start to suffering by the end of the week as your glycogen stores become completely depleted.

[Tom Rawls]

Originally Posted by Garrett Smith

Weight loss that fast is mostly water weight, aka edema or water retention, typically caused by eating foods that have been causing you inflammation.

"Inflammation"? For real?

Reduced carbs=reduced glycogen=water loss, as Darryl wrote.

[Ben Smith]

Originally Posted by Garrett Smith

Weight loss that fast is mostly water weight, aka edema or water retention, typically caused by eating foods that have been causing you inflammation.

If you feel good and your performance is good, you have little to be concerned about. If the weight loss doesn't slow down to a more "normal" pace soon, you may need to get checked out.

Yep, this. I can also share my experience after cutting out GOMAD following Starting Strength - I lost zero lbs and about 1.5 inches off my waist in less than 1 week. I hadn't realized how much all that milk had me bloated up until I got rid of it.

[John Devine]

Thanks for the reponses guys. Good information.

[Garrett Smith]

I didn't mention the glycogen (which pulls water to it) like Darryl said, but yes Tom, generalized inflammation causes a type of water retention, which is quickly lost when the offending foods are removed.

Google "food allergy edema" if you'd like.

[Mike ODonnell]

Rule of thumb....don't start counting weight loss until 7-10 days after going on a "diet" or healthy eating plan....like said above usually a big flux in water weight...but then it slows down and usually is more steady around 1-2lbs a week.