Energy balance
A daily caloric deficit of 500-1,000 kcal combined with personalized dietary composition (high fiber, low refined carbs) induces a sustainable weight loss of 2-4 kg per month while preserving muscle mass and basal metabolic rate.
To lose weight sustainably, create a daily deficit of 500 to 1,000 calories by eating slightly less and moving slightly more. Aim for 2-4 kg of loss per month. Prioritize whole grains, vegetables, and fiber while cutting refined carbs and sugary drinks. This moderate pace protects your muscle and metabolism, making it easier to keep the weight off long-term.
A low-calorie diet that reduces daily caloric intake by 500-1,000 kcal from usual intake induces a monthly weight loss of 2-4 kg, which helps reduce side effects of rapid weight loss, improve compliance, and prevent decreases in muscle mass and basal metabolic rate.
Why this rating
Based on clinical guidelines and consensus statements from the Korean Society for the Study of Obesity, supported by cited trials.
Source
Guidelines for obesity clinic consultations in primary healthcare clinics
Jee‐Hyun Kang et al. · Journal of Korean Medical Association · 2024
DOI 10.5124/jkma.2024.67.4.240
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