Assuming you're on a clean-eating diet, with no "sugar free" food products or shakes or other chemical storms..
The answer is : "there is no solid answer for everyone"
The rate of dropping weight depends on many things. Some of them are :
- Are you male or female?
Females tend to have a harder time to lose fat. Most females who crash diet lose muscle, which drops metabolism (low lean mass = low metabolism) and with a body prone to gain fat due to hormones (oestrogen), it makes almost every woman's life quite harder.
Also it's not as easy to build muscle as a female.
Males are prone to gain muscle mass due to testosterone, which is why men drop weight much faster.
Solution to this : Put in the time and effort to gain muscle back, if you come from a crash-dieting background. It will take a while, but you'll be there within a year.
- How long have you been carrying the extra weight?
No matter what WE consider 'normal weight" your body is adjusted to consider "normal/thriving weight" the weight you've been the longest and has "set" a homoeostasis to that point and will try to get back to that state.
This is why when skinny people (like Katie Hopkins) go on 'experiments' and gain a ton of weight within 3 months time and then drop the weight in 6 months (i don't remember the exact time frame) and claim "see? it's easy" is completely false.
Her body will actively try to get back to skinny state cause that's the body's homoeostatic point.
This is why dieters are said to gain back their weight within 5 years, it takes 5-7 years for your body to "reset" the homoeostasis point and consider your new weight as "normal/thriving weight".
Solution to this : You'll have to push your boundaries a bit to 'break out'. Either with incorporating exercise (yoga is the best in my opinion, in combination with walking) or messing around with your macros.
- Are you aware of your stalling foods?
Not everyone is the same. There are plenty of people who drop weight with an ungodly amount of cheese and heavy cream, but people like me stall with dairy(as an example), even if the calories are low.
Personally I also stall with cauliflower, onion and tomatoes.
For some people, (like me) any amount of carbs that come from specific foods (which isn't the same for everyone) can cause an increase in blood sugar, which then triggers insulin release.
I'm not diabetic, I have not found why this happens, yet.
Insulin, besides lowering blood sugar, is also a fat-storing hormone. This can interrupt your weight loss.
This is also why many people drop weight at different carb limits and with different foods.
Solution to this : You'll need to trial and error foods and note down which is your 'weight loss' food,
which is your "maintenance" food
and which is your "weight gain" food.
and adjust your meals accordingly
These lists won't be the same for everyone nor will the quantities be.
Keep on s.t.r.o.n.g and low carb on!
