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The average recommended amount is usually about 2 kg a month, actually. 4 kg is absolutely massive and I don't think it's sustainable for most people. I eat th

• adrian_b 4y ago
  The recommended rate of losing weight might have changed meanwhile. I have lost weight (from around 120 kg to around 76 kg) about 15 years ago. Nevertheless, I believe that if care is taken so that the calorie-restricted diet still includes a normal amount of all nutrients except carbohydrates and non-essential fat, 4 kg per month, like I did, should not cause any health problems. Unfortunately, I have seen too many suggestions about how to lose weight that do not pay enough attention to provide all nutrients. Such diets can be sustained for a few weeks, but not for longer durations, like a year or more, which are needed when the required weight loss is great. My weight can vary from day to day exactly as much as yours, but nowadays it rarely does. The main difference between how I eat now and how I was eating before losing weight is that previously I was eating until feeling sated, but now I always decide how much to eat before starting to eat, so for most days the energy intake is similar, so the weight oscillations are small. When I happen to eat a more copious meal, I compensate the next day, mainly by cutting the carbohydrates during that day.