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

1962 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.

Sara - March 23, 2017

How many calories do I burn shaving my pubes?

    Keith - March 23, 2017

    Depends on the method and intensity used.

    – An electric razor, prob not too much since you don’t need much in the form of precision – you just shave.
    – A straight blade, more dangerous and mentally stressful so it’ll prob cause you to sweat a bit and burn a few more calories. Also requires more precision and skill.
    – Scissors, prob more than electrical razor since the scissor motion you make with your fingers burns more calories than simply moving an electric razor up and down in the same path of of motion. Not sure how the calorie burn of scissor cutting compares to a straight blade though.

    So it really depends…

Ken - March 14, 2017

When doing the 7 day program, does it matter how much water you drink?

TJ - March 13, 2017

As part of my routine, I already do 25 mins of cardio and 20 minutes of weights each day. While doing this, should I drop the cardio and just do weights or keep as is because I’m used to it?

What is an ideal length of time to spend doing weights?

griselda - March 12, 2017

My question to this article is if we can cardio exercises like treadmill wise ? And if we can how many times a week do we do it ?

Jason Thormeyer - March 11, 2017

I’m in a weight loss contest and I have lost around 40lbs. My goal is to be down 50 (at least). My questions are; I have only been doing cardio, I have less than 2 weeks left, should I build in weight training now or just stop cold turkey and go to weights for the last week? Also, I’m on a 23 day dehydration, should I continue our not?

    Keith - March 11, 2017

    last 10 pounds always take the longest. WOuldn’t do this diet or anything extreme. Just takes time and patience above all else.

Cassandra L. Hawes - March 7, 2017

I lost just over a pound a day doing the Fat Flush diet, with moderate excersize. I did the for 30 days. I followed it to a t. Even eating a few more eggs than it said. I felt great! Couldnt believe it, got on the scale after 30 days and was like Wow!

Andrea - March 6, 2017

I just found your site and i really enjoy your frank attitude towards educating. Im 19 and looking to lose 50 lbs. Ive been eating plenty of lean meat, low carb, and a healthy serving of veggies and fruit – all with 1 to 2 meals that come out to around 750-1000 calories a day. I excercise moderately for around 1.5 a day. An online calculator called precise nutrition said i should reach my goal of losing 50 lbs by june. Do you think this is accurate? Also do you think i should change anything about my current plan for weight loss? Thanks so much for your guidance:)

chel Chelsea - March 3, 2017

am fifteen and weigh about 80. i just want to shed off some weight.i should be able to do this then eat moderately. wat do u think?

    Keith - March 3, 2017

    no no do not do this.

    What you need to do is focus on making healthier decisions and food choices.

    Alexis - March 9, 2017

    No. At 15, i don’t think it’s healthy to weight 80 pounds. I’d consider worrying more about becoming more healthful all around and not shedding extra weight. You need every pound that is on your body.

    Emma - March 18, 2017

    how tall are you, because depending on that you may not need to loose weight as much as just getting more toned muscles.

Steve - March 1, 2017

I went skiing for a week and felt horribly out of shape because I’ve gained weight as I got older. For reason I wont go into I have a second skiing holiday three weeks after the first one. So I decided to put myself on a harsh three week diet and see what I could get off.

I’m halfway through the second week. I have been eating less than 1000 calories a day. I drink two meal replacement shakes @ 200 Calories each. Then eat up to 600 more calories from any other source that isn’t too carby (i’ve gone mostly with eggs, pickled seafood like mussels and cockles,tomatoes, apples and pickled onions because they are quick and easy and I like them. Lots of water, tea and coffee. Diet caffeine-free Coke on occasion.

I started on exactly 17 stone. I lost 10 Lbs in the first week and dropped two waist sizes. In the first three days of this second week I have lost another 6 lbs and dropped another waist size. It is quite visible around my face and on my stomach. I am hoping, by the end of three weeks, to get down to 15 stone or slightly less, having lost 2 stone + in three weeks.

When I go on holiday I will stop dieting, but will try to avoid going immediately crazy for a week and will fill up on fruits and salads.

    Vanessa84 - March 5, 2017

    Hi Steve,
    Are you exercising as well? Good for you btw!


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