500 cal deficit isn't the only way

Most diets fail, and slow and steady isn't the holy grail of weight loss. The same way we shouldn't tell people you need to fast, or do keto, or whatever other diet type. People need to do what works for them, not what works for you. So can we stop telling people 1000cal deficits are unhealthy (when they can still meet their nutritional needs) and you'll fail, rebound or whatever. Because the failure rates pretty much the same.

From a study in 2014 - The effect of rate of weight loss on long-term weight management: a randomised controlled trial

"After phase 1, 51 (50%) participants in the gradual weight loss group and 76 (81%) in the rapid weight loss group achieved 12·5% or more weight loss in the allocated time“

"both gradual weight loss and rapid weight loss participants who completed the study (n=43 in gradual weight loss and n=61 in rapid weight loss) had regained most of their lost weight (gradual weight loss 71·2% regain, 95% CI 58·1–84·3 vs rapid weight loss 70·5%, 57·8–83·2)."

2010 study - The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race?

"Participants were encouraged to reduce caloric intake to achieve weight losses of 0.45 kg/week. Groups were categorized as “FAST” (≥0.68 kg/week, n = 69), “MODERATE” (≥0.23 and <0.68 kg/week, n = 104), and “SLOW” (<0.23 kg/week, n = 89) based on rate of weight loss during first month of treatment.

Results The FAST, MODERATE, and SLOW groups differed significantly in mean weight changes at 6 months (−13.5, −8.9, and −5.1 kg, respectively, ps < 0.001), and the FAST and SLOW groups differed significantly at 18 months (−10.9, −7.1, and −3.7 kg, respectively, ps < 0.001). No significant group differences were found in weight regain between 6 and 18 months (2.6, 1.8, and 1.3 kg, respectively, ps < 0.9). The FAST and MODERATE groups were 5.1 and 2.7 times more likely to achieve 10% weight losses at 18 months than the SLOW group."

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