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

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 March 3, 2016
Click Here to Leave a Comment Below 1715 comments
Tony - June 25, 2016

Can I workout more than 3 times?

unknown - June 25, 2016

What if you don’t eat in a whole week and just work out , will you still loose weight if so how much pounds?

Caitlin - June 23, 2016

I followed an 800 calorie diet for about 3 months a year and a half ago and lost 60lbs and a good deal of hair. It’s extremely effective for quick weight loss and that can be blinding. Seeing those pounds melt off everyday is intoxicating, but I just want to stress further that none of you should keep such low calorie restrictions for an extended period of time. You will pay for it.

ash - June 22, 2016

I’ve been biking 12 miles a day and walking with the kids at least 1-3 miles a day depending on the kids getting cranky. I’m not losing weight. They just told me I’m a type II and to me that’s a death sentence. I don’t want it part of my life. I’ve lost 74lbs since having my second child, she’s 20 months old(they’re 13 months apart) and I’m still breastfeeding. I need this weight off of me NOW!
I’m only 5’0″ I’d like to be 105-115lbs I gained a little weight and I’m now 193lbs I was 182 and I maintained for a few months but

Keshia cheyenne - June 22, 2016

I’m 18 140lb and 5’3 I need to loose 20 lb and hope this works. Wish me luck

jamie - June 22, 2016

so basically you’re saying we can lose 15 lbs but mostly water weight that we would end up putting back on?

    Keith - June 23, 2016

    a good chunk will be fat, enough to be visible.

Alex - June 22, 2016

I have been eating 800 calories or less for 4 weeks. I have been losing at least 1 pound a day. But this weight loss has stopped. Does rose wine hinder weight loss? Do you know why the weight loss would stop?

    Keith - June 23, 2016

    4 weeks is way too long, you’ve likely damaged your metabolism at this point. Definitely up your calories back to maintenance for a while.

Keith - June 18, 2016

Keith I am a female who is 36 years of age 5’9 245lbs… If I go a whole day without eating than wait till 6:00 to eat my 800 calorie menu… Will I gain weight by sleeping on that food

    Keith - June 21, 2016

    No that never happens unless you’re in a calorie surplus.

Mark - June 16, 2016

I’m 18 years old, 5’8 and weigh 180 pounds. I”m trying to get down to about 165-170, then work my way down to 160 with a more moderate weight loss plan. Should I do this plan to get me down to 170ish?

    Keith - June 21, 2016

    This will prob get you to a steady 177-178. You’ll initially drop down to 170 but it will largely be water, and you’ll regain some back.


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