Men's Nutrition

A Different Way To Look At Weight Loss


What if you could lose weight faster than you’ve been told?

Imagine being able to step on the scale every single day and see a consistent drop.

Sounds amazing right? Not to mention motivating!

Well here’s the thing, you might actually be able to do that.

Old Thinking

Chances are, you’ve been told that losing weight slowly and progressively is the best way to achieve your goal, right?

That’s what I used to think. I would tell my clients that we should be making small habit changes over time.

I told them not to diet too hard because they would rebound and gain the weight back. “If you lose weight too quickly you’re going to lose muscle mass” is something else that I would tell them.

I had the best intentions, I wanted all of my clients to succeed. I was teaching what I’d learned from other “experts” in the industry and had taken at face value.

It wasn’t until starting my Nutrition degree with Mac Nutrition University that I had to change my mind on this subject.

It turns out, what I’d been advocating my clients to do wasn’t wrong, but it wasn’t right either.

A New Way Of Thinking

When you dig into the research and you look at studies, you see that the majority of people who diet quicker and more aggressively don’t actually regain the weight super quickly. 

What happens is that most people will regain weight after losing it but it’s because of other factors which we will get to later on.

But before we do, let’s talk about losing weight at a quicker rate.

When you first start losing weight, your body has a “buffer” period before it actually realises you’re trying to lose weight.

This means that the first few weeks of your diet are going to be the easiest. You’re not going to feel very hungry, you’re going to feel motivated and you’re going to have a lot of energy.

Because of this, it’s the perfect time to go as aggressively as possible to lose weight quickly.

If you start off your diet eating 40% less food than you’re supposed to you’re going to see results pretty quickly.

Your weights going to drop off and you’re going to see quick wins on the scale.

Seeing those numbers drop every day can be extremely motivating, and the positive reinforcement helps you to keep going.

What About Losing Muscle?

losing muscle, tyson brown

I mentioned I used to tell my clients that aggressive dieting would lead to muscle loss. This advice was based around the normal daily recommended intake of 2 – 2.2g of protein per kg of body weight needed to avoid muscle loss.

In fact, the research shows that people were able to diet on 1.2g of protein per kg of body weight and lose body fat while keeping nearly all of their muscle.

Now, 1.2g of protein per kg of body weight is crazy low! That’s almost HALF the amount I had previously been taught.

This is great news as it means that your chances of losing muscle, even if you do diet aggressively, are going to be very slim as long as you keep your protein as high as possible.

What I would recommend is sticking to the recommendation of eating 2g of protein per kg of bodyweight.

That means if you’re a 90kg male, aim to eat at least 180g of protein a day.

Setting A Calorie Target

So let’s look at what this would mean if you wanted to diet “aggressively”.

Let’s take a 90kg male who is about 17% body fat and wants to get down to 12% bodyfat.

He needs to eat 2 x his bodyweight in protein (180g).

1 gram of protein has 4 calories in it.

That means he would need 720 calories just from the protein itself.

On top of that, he would also need some fats in his diet for hormone health.

The lowest recommendation of fats someone should have is .6g per kg of fat.

Any lower and you start running into issues.

So our 90kg male would need 54g of fat a day.

1 gram of fat has 9 calories.

54 x 9 = 486 calories

That means he needs 1206 calories a day to reach his protein and fat goals.

So what do these 1200 calories look like? Realistically, no one is going to have 700 calories of protein shakes and 500 calories worth of olive oil and call it a day.

There should be other food groups involved, mainly consisting of vegetables and fruit. This will help to cover your fibre and carbohydrate needs. So let’s be safe and add another 500 calories to our daily goal to account for these other food groups.

This brings our daily goal to 1700 calories, which for a 90kg male, is very low, and would be defined as an aggressive diet.

If he did that for a few weeks before his hunger and energy were effected, he would lose a lot of weight.

After The First Few Weeks

Once the first few weeks are over, things are going to change.

Your energy levels are going to start dropping.

Your hunger is going to increase, a lot.

Dieting is going to feel like a struggle.

At this point, you have two options…

  1. You continue to diet aggressively for a few more weeks, understanding that it will be more difficult now.
  2. You increase your calories to an easier deficit that will still help you lose weight, but just at a slower rate.

The choice is up to you and it depends on what you can sustain.

Some people won’t be able to keep up such a hard diet for months at a time and will have to ease off a little bit.

Other people can just have the sheer willpower and perseverance to keep pushing through and see it until the end.

You have to know what type of person you are and trust your instinct.

Remember, even if you choose option two and you increase your calories a little bit, you’re still in a calorie deficit and will still be losing weight.

The rate of weight loss will just slow down a little bit.

Things To Look Out For

Now that you know that you can diet aggressively and lose weight faster, you’ve got to know some things.

Firstly, you need to figure out what type of calorie deficit you can sustain.

If you eat 1300 calories for 5 days in a row but then on day 6 and 7 you binge eat 3200 calories you average out eating 1800 calories a day.

That’s still a fine deficit but if you continue to keep binge eating, it’s setting yourself up for a bad mindset.

You need to find a calorie deficit you can consistently keep on a daily basis that doesn’t feel like you’re too deprived.

After The Diet

Another thing you need to be aware of is once you finish the diet.

Because you’re dieting so aggressively you’re going to create some pretty bad habits because you’re restricting food so much.

During this time you should be educating yourself on how to maintain your new weight because a lot of people regain weight after a diet.

This is because they don’t understand about the habits you need to do to maintain weight.

Things like your environment, activity levels, the foods you eat all play a part in weight.

While you’re doing this aggressive diet, take time to learn about what people do to maintain their weight after a diet.

Give It A Go For Yourself

If this seems like a more intriguing way for you to lose weight then you should consider trying this. Figure out how much protein and fats you need as a minimum and see how much you can get away with.

It’s all about experimentation and finding out what works best for you.

If you have any questions about how to go about this the right way, you can send me a message to and ask whatever question you have.

Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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