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In fact, researchers have a name for the fat-to-lean-mass loss ratio that shows up across virtually every serious weight loss method: the quarter fat-free mass rule. It refers to the consistent finding that roughly 25% of weight lost during a significant calorie deficit comes from lean tissue, regardless of how that deficit was created

The result is a stronger overall effect, helping you feel fuller, reduce cravings, and use stored fat more efficiently for energy

That is not a modest improvement

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Expected Outcome By the end of this period, many individuals reach the 5% to 10% weight loss range

its a metabolic liability, says Sangeeta Kashyap, MD, assistant chief of clinical affairs at New York-Presbyterian/Weill Cornell Medical Center