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

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

2418 Comments | Diet

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.

Taylin - March 9, 2018

Again I have lost weight doing this and its only been four days thanks for not replying and trying to help me though

    Keith - March 9, 2018

    ive responded to thousands of comments here and not im not asking for anything in return. If yours slipped through the cracks, i’m sorry.

      Taylin - March 9, 2018

      Sorry just frustrating i try to get help and im ignored if i wanted ignored id talk to my family :\

        bcla - March 12, 2018

        Taylin, I was considered overweight at 5’5 and 180lbs in high school, but I played sports and such and kept up with the best of them with no problem. If you are looking at the BMI/Height vs Weight charts, don’t think of them as the golden standard. I have never been able to fit into those charts but was active and ate well. One thing people in my life have found out is that issues with the thyroid can mess with other functions in your body. If you can, see a doctor about testing for thyroid function. I am not recommending going to the doctor to get prescribed medication as a fix. I fully believe in understanding what is going on inside one’s body and being in-tune with it, trying to make adjustments in life before taking some quick fix medication.

      Anne - March 10, 2018

      This young woman stated above that she is 15. She said she weighs 240 pounds and is 5 ft 1 in and her family calls her a cow. This made me so sad to read… but I want to let her know that you have said repeatedly this is NOT a safe diet for someone under 18.

Marissa - March 9, 2018

Hey! Thanks for the tips 🙂
How much protein do you recommend in a day when you say a lot (in grams). Thank you!

Kelli - March 9, 2018

The article above obviously says no cardio, but due to some back issues I cant particularly lift weights. Due to this, I have been doing the 30 min kickboxing classes (9-round) that incorporates bag work, strength training, and various things like abs and jumping rope.
Do you think it would be alright to continue this workout routine while on this plan?


Anthony - March 12, 2018

I’m 18 and I weight 193 and 8 am 5ft11. Can this diet work. Plus I am fasting today for 1 day without eating anything if I should what should I eat?

    Keith - March 12, 2018

    why are you not eating anything? THis is not a fasting diet.

    You can do this but please don’t just fast.

Taryn - March 12, 2018

Hi I am Taryn I am 19 years old my weight is about 52 or 55

Wow - March 12, 2018

Kids! Please! If it’s difficult to express yourselves to your families, reach out to a counselor or someone you’re comfortable to speak with. Schools have lots of resources. You just have to ask. The guy and many other readers have repeatedly stated NOT FOR THOSE UNDER 18!!
Weight loss is a journey. Just like anything in life. If you are motivated, passionate and serious about your weight loss, you will achieve your goals. This program is for 1 week. In another way, it’s almost a detox program before you actually get into a serious routine. Hard work and determination will give you those goals. Don’t half ass anything! Put your whole ass in it. Ps, Keith, I enjoyed reading your article.

    Keith - March 13, 2018

    thanks. Too many young kids doing extreme shit.

      Angie - March 14, 2018

      Ima bout to try this!!! 5’2 160 lbs at 150 is a start going for 130

KayCei - March 16, 2018

Thanks so much for sharing this Keith.
I’ma going to try it.

Samantha - March 17, 2018

I’m 25 4”11 & 230 lbs bad I know but it was due to a broken spine and snapped knee ligaments resulting in not being able to walk, please don’t judge me!

I want to be back to 135lb which I was before my “accident”
How long do you think this would take me if I followed this diet?

    Keith - March 17, 2018

    it’s gonna take a while. That’s a huge transformation and nearly impossible for me to give you a timeline. Over a year most likely.

Dick - March 18, 2018

Hey i just completed my week yesterday and i did lose ~15 lbs
Wanted to thank the author!

I’ve tracked my calories in the past, but this really helped show me how little food i need at times.

I relied on celery, broccoli and tea and seltzer to suppress any cravings. I also steamed up about a dozen on ~3oz ground turkey patties(used some zero cal seasonings, onions, garlic for flavor) and would eat them with vegs of my choice for lunch and dinner.

Billy - March 18, 2018

What would be your recommended time to wait before doing the seven days again?

    Keith - March 19, 2018

    Depends on a lot of factors. The more weight you have to lose, the more frequent you can do it. I’ll probably release a step-by-step course on real rapid weight loss in near future.


Leave a Reply: