Extreme Weight Loss: How Much Weight Can You Lose In A Week??

how much weight can you lose in a week without eating

People always ask: “How much weight can you lose in a week?” Well… to answer your question I have good news, awesome news, and bad news.

First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK

That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time.

In fact, you can lose up to 15 pounds in one week if you do it correctly.


Yup, you read that correctly, if you follow the methods at the end of this post, all the weight you lose during the week will be pure body fat. The conventional statement that losing more than 2 pounds per week leads to muscle, organ, and hair loss is absolute unicorn shit.

How do I know this? Because some awesome scientists from the American College Of Nutrition back in 1999, conducted a study, which tested 2 groups of people for 12 weeks.

One group only did traditional cardio, while the other group only did weight training. Both groups ate 800 calories a day. At the end of the study, both groups lost large amounts of weight, but the one that only did cardio lost large amounts of lean muscle mass, and the one that only did weight training didn’t lose any muscle mass at all.

So there you go, some hard hitting scientific facts that prove that you will not lose muscle during extreme dieting as long as you lift weights.

Note: And if you don’t have a gym membership or if you don’t have access to any weights, then doing a well-designed bodyweight program like Bodyweight Burn is your next best option.

And lastly, the bad news: YOU HAVE TO EAT VERY VERY LOW CALORIES

So yeah…. you have to eat a ridiculously low amount of calories to lose a lot of weight in a week. I’m talking along the lines of 800 calories a day. The amount that would make any nutritionist hang themselves.

And now, onto the plan, but first, a picture of steaks:

How much weight can you lose in a week protein

I didn’t want to put a boring picture of a scale, so here’s some delicious steaks. I’m guessing this isn’t the best article to put this picture in

The 2 step plan to lose the maximum amount of weight in a week

Please note that the following plan can be used by both men and woman.

And don’t do this plan if you’re under 18, you’re way too young to be eating such low calories.

I guarantee that if you follow the plan below, you will lose 10-15 pounds(water and fat) in one week:

1) For one week only, eat 800 calories per day.

2) Workout 2-3 times per week with weights. Make sure the weights are heavy and be sure to hit all body parts.

That’s all.

Some notes/tips about the above 2 steps:

  • 800 calories is very little food, for any man, woman, or baby walrus. Because of this, I suggest that you only eat 1 meal per day a la Brad Pilon’s Eat Stop Eat. If you eat one 800 calorie meal per day, then you’ll at least feel somewhat satisfied, but if you split that up into 3 or even worse, 6 meals per day, then you’re not going to fare so well on this one week venture. Yes, this means that you will be fasting 24 hours every day for a whole week. Just remember, you will be burning fat, not muscle.
  • Whenever possible, eat higher protein and eat foods with high water content such as fruits and soups. Also, drink lots of coffee and green tea, since they both tend to blunt hunger quite well.
  • Stick with heavy compound exercises when in the gym. That means no curling and crunching, and if you even step foot on a treadmill, my dumbass radar will go off and I may have to kill you.
  • Above all, keep yourself distracted and out of the kitchen. If you’re constantly prancing around the kitchen and thinking about food, you’re going to fail. So keep yourself busy. Read a book, play some video games, take a nap, work on your tan, or shave your pubes. I don’t care. Just do something that doesn’t involve food.
  • [EDIT 10/6/2014] I should also add that your protein intake needs to be HIGH. Like really high. In fact, the majority of your calories should probably come from protein, fruits, and veggies if you want this diet to be effective. The protein will help keep you full but more importantly also help maintain muslc.e

Remember, this is only for one week

I just wanted remind you all, that this sort of extreme weight loss plan is only a temporary plan. The results don’t have to be temporary, but the plan is. Please do not try and do this weight loss plan for more than a week. Doing so is really going to mess with your head and you’ll most likely binge back to your original weight. After one week, transition to a more moderate weight loss plan for the long haul.

I hope you guys now know the answer to “How much weight can you lose in a week?”

Take it to the next level with the Xtreme Fat Loss Diet

Many people have been asking me, “Can I do this for more than 7 days?”

And the answer is no.

The way I laid out the diet above at 800 calories, you can’t do it for more than 7 days.

But there is a more strategic approach you can take where you can go and lose a ridiculous amount of fat in 25 days or less.

The program is called the Xtreme Fat Loss Diet, created by fat loss experts Dan Long and Shaun Hadsall. It’s essentially a much more fleshed out version of the plan I laid out above that will allow you to lose MASSIVE amounts of fat and get as lean as possible in just 25 days. Plus the program incorporates cheat meals so you still get to eat your favorite foods.

Questions? Like steak? Let me know down below.

  • Keith
  • Updated July 10, 2016
Click Here to Leave a Comment Below 1827 comments
Vanessa Neill - September 26, 2016

Im a vegetarian. Can you give me some protein optons for this diet please. Thank you

Ann moran - September 24, 2016

I need to lose 8lbs within the next week. Can This be done?

Thanks Ann

Kimmy - September 22, 2016

I have tried this in June and it kick started my weight loss. I lost fifteen pounds in one week and I am down a total of 28 pounds! I would love to lose another 20 to get to my main goal but I’m trying not to lose as fast because maintaining my weightloss is important. Great article.

Elaine - September 22, 2016

I did this in August for 7 days as advised. I couldn’t continue if I wanted to with my demanding job. I lost 1 stone 4 pounds in the last 5 weeks, helped by the 5 pounds I lost in the 7 days (which stayed off). The article gets to the point. I’m hoping to do it again end Oct – again just the 7 days as I have 1 more stone to lose, so hope I can manage to lose another 4 or 5 pounds that week. Good luck those who try it. Just be sensible and stick to the advice. I can see why young people or people with issues, e.g. kidney disease shouldn’t do it though.

Rose Petrongelli - September 21, 2016

I’m 75 yrs old I was thinner size 14′ and now I cannot fit into those clothes. Which has affected my everything in my mind thinking I want to lose weight because feeling good, looking great is consuming all my mind ,affecting my everyday life. I used to walk but I’ve had surgeries and cannot do that like when I was younger. I am so desperate to chan he that I would look for forbidden diet pills if I knew how to gettnem

Elena Mandeville - September 19, 2016

I BLEEPING LOVE steak lol! I hope your plan doesn’t kill me. LOL

Sarah - September 15, 2016

Thanks for the humour and realism! You can in fact extend this into the anti-diabetes diet where you do 800 per day for 8-12 weeks – sounds pretty crazy but my mum did this under doctor’s advice and went from pre diabetic to regular so it’s pretty awesome. The calorie source has to be pretty much all protein and low sugar fruit/veg otherwise you just feel like shit for 8 weeks with no benefits. I think you can build to higher calories but there’s something to do with the magic of fasting that makes this work. Obviously not a healthy choice if you’re already normal blood sugar and low weight (really not advocating starvation here!).

Sarah - September 14, 2016

I try and walk an hour, hour and a half a day. Should I stop doing this? Also can you suggest some weight exercise to do at home. Thanks

    Keith - September 14, 2016

    Bodyweight exercises like pushups, lunges, squats, pull ups are fine…

Nina - September 13, 2016

Great article and to the point. Very realistic and doable for 7 days. Obviously some idiot may try to do that for longer but as you clearly pointed out, it shouldn’t last more than a week. What a great jump start to healthy weight loss. I would suggest loading up on a lot of high-fiber veggies with the protein. And less fruits unless you get a craving for sugar. But that’s just what works for me

Karela - September 7, 2016

Wow, all these questions can be answered by reading the article..

London Elliott - September 6, 2016

Hey Keith;
Thanks a million for the ovibious and sound advice. If homosapien sapien were to lose muscle before fat during food shortages, I probably wouldn’t be writing to you now. In fact, as a species we would most likely be extinct. Thanks again and wish me luck. 5 kilos to go. Cheers! London


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