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 1791 comments
martha - August 26, 2016

Should i drink water or not?

    Keith - August 26, 2016

    you should always drink water, every single day, no matter what. Or you’ll die.

Just another human. - August 23, 2016

At the age of 36, I weighed 85kg, I was healthy and used to be able to walk for what seemed like hours and kilometres. I am now 45 and weighs a staggering 140kgs. In 10 years my life has turned into a complete nightmare to the point that I am so overweight that I have become a frighten recluse that never leaves home. I have trouble breathing when I walk especially up hills or stairs. I really avoid stairs they terrify me.

So, how did this happen? MEDICATION… And the worst part I cannot stop taking these chemical handcuffs they call medicine because they will have an even more profound effect on my present health. I swear by the holy father… I really believe that pharmaceutical corporations make medicine keep people slaves to them like drug mules. Its all about the dollars nowadays. I know i probably won’t have long to live, but i still do 25 min on my treadmill and eat packages from dietary companies daily in a vain attempt to turn back the wheel of morbid weight horror…But it’s all about the dollars.

I really wished i had made better decisions in the past because they now reflect profoundly harshly on my present.

Sasha - August 21, 2016

If you don’t do the weights but still follow the calorie limit, will it still be noticeable that you lost weight?

bill - August 20, 2016

i havc had an injury which stops me from walking properly my legs were smashed .i was 85 kg now im 110 kgs. i feel so fat and heavy can u help

Pen - August 19, 2016

Few questions:
1. Can you drink diet soft drink or will this mess with it?
2. What would happen without the weights? Is it ok?
3. Does it matter if you eat some non-healthy foods as long as it’s under 800cals in that day?

    Keith - August 19, 2016

    1. no
    2. you lose muscle
    3. I wouldn’t, since you’re sticking to such low cals already. It’s not a wise thing to do.

      nat - August 28, 2016

      Hi Keith,

      Just my curiosity, why cant you drink zero cal soft drinks?
      how much weight would i lose over 6 days doing 1-2 hr work out per day and limiting cals to 800 or less – up to 15lbs – is that correct?

        Keith - August 28, 2016

        Sorry I meant “no” as in it won’t mess it up. Diet drinks are fine.

Carl Boyd - August 18, 2016


I’ve done the 800 calorie a day for 5 days now. First 3 days were difficult but I was happy as I was losing about 2 pounds per day. Days 4 and 5 have been almost too easy as I don’t have that empty / starving feeling, however, I’m not losing weight any longer.

Been the same last 2 mornings. I’m eating 4, 200 cal meals each day with protein from fish, chicken etc.

I’ve done 2 workouts so far doing bench, deadlift and squat type exercises. Do my results seem normal so far? I’m down 5 pounds which rocks so just curious.

Khat - August 15, 2016

Are you legit an imbecile, eat only once a day ? That will fuck with your metabolism so much. Low calorie diets are bad as they are without idiots like you suggesting people go on 24 hr fasts whilst weight training.

    Keith - August 15, 2016

    Please explain how you lose weight without lowering calories. I would like to know this wizardry.

Saryna - August 14, 2016

If i were to eat less than 800 calories would that be bad?


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