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

2139 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.

Sona - September 14, 2017

I’m so glad I stumbled across this article! I definitely feel like I can do 800cals a day, the only thing that could be of some difficulty is the weight lifting part as my gym is on campus and I live off campus so getting there is a bit of a strain and a hassle with the bus and all.

But my question is, if I don’t have a lot of lean muscle to start with (just a 136lb 5’3 girl of chub lol), and if I alternated cardio and weights, would I still lose that much weight? And if I did lose a little bit of muscle, where would I lose it from the most?

Thank you!

    Keith - September 14, 2017

    impossible to predict where you’l’l lose the muscle from. But it’s just for a week so you wont lose much.

John - September 11, 2017

I’m 6’3 260 in am a disabled vet with bad knees and back so heavy weights are a no go. Trying to get to 210-200lbs in 3-4 month’s

    Keith - September 13, 2017

    That’s definitely possible. If you can’t lift heavy, then I would do whatever you can do. Just make sure you do some form of resistance training.

Dave - September 6, 2017

I am getting back into the swing of things. So I thought of looking around to see if anyone else was like minded, and sure enough, I found this. I have put myself on an 800 Calorie diet as well. I am aware of the health risks and will adjust accordingly as my needs fit. However, I’m in it for the yo-yo diet. Slim down, maintain then maintain the remaining weight, then bulk up. I will gradually do it all in leaps and bound baby steps for lack of better words. I started this month. I’m in it for the duration of 4 months. I will continue to share my journey if the care to hear it. Also if you are interested in my meals. I’d be happy to share it. Because if you’re like me, chances are you like to eat. I would love to possess the mental discipline to eat a bland no flavor or ingredient added chicken breast or plain tuna. However, I don’t have that ability. I have to have flavor, or I know I will not succeed at the diet. I know I am not alone in feeling this way. I am going to sustain an 800 calorie diet for as long as 4 months, my body willing. Before adjust I adjust my diet. I’ll lose fat, but I’ll lose muscle too. I’ll rebuild later. A diet like this is dangerous, but it does its benefits in the short term. Just call me the guinea pig. Let’s see what happens long term. I’m not yet happy yet with some of the allowances I’ve taken in, but I’ll hash it out in time. Here is what I’ve eaten in the last for days.

SEPTEMBER 2017: 6.0ft 228.6 lbs 43 years old

1st: 1 Sugar-Free RedBull 15, 3.5 servings – Jack Links Teriyaki Beef Jerky 280, 4 Spicy Shrimp Cakes 484 = Total Calories 779

Fat 27.5g
Satfat 13.2g
Monofat 6g
Polyfat 2.8g
Cholesterol 475mg
Sodium 2793mg
Carbohydrate 41.7g
Fiber 2g
Iron 13.6mg
Sugars 21g
Protein 84.5g
Calcium 228mg
Caffeine 114mg
Green Tea Extract 100mg

2nd: Sugar-Free Redbull 15, 2 servings – Jack Links Peppered Beef Jerky 160, 1 serving – Starkist Chuck Light Tuna 70, 1 – Roasted Skinless Chicken Breast 165, 2 Spicy Shrimp Cakes 242 = Total Calories 652

Fat 18.1g
Satfat 7.6g
Monofat 4.2g
Polyfat 2.1g
Cholesterol 344mg
Sodium 1813mg
Carbohydrate 23.6g
Fiber 1g
Iron 7.8mg
Sugars 12g
Protein 92g
Potassium 190mg
Calcium 114mg
Caffeine 114mg
Green Tea Extract 100mg

3rd: Sugar-Free Redbull 15, 2 Tuna and Egg White, Lettuce Wraps 189, 1 Spicy Shrimp Cake 121, Grilled Lemon Chicken Salad And Extra Chicken Breast 507 = Total Calories 832

Fat 28.3g
Satfat 4.1g
Monofat 12.1g
Polyfat 6.5g
Cholesterol 329mg
Sodium 1497mg
Carbohydrates 28.6g
Fiber 5.2g
Iron 4.5mg
Sugar 3g
Protein 110.9g
Potassium 446mg
Calcium 142mg
Caffeine 114mg
Green Tea Extract 150mg

4th: Sugar-Free Redbull 15, 1 1/2 serving – Jack Links Peppered Beef Jerky 120, Chicken Breast 165, Lemon Chicken Salad And Extra Chicken Breast 507 = Total Calories 807

Fat 25.7g
Satfat 4.3g
Monofat 11.9g
Polyfat 4.5g
Cholesterol 345mg
Sodium 1369mg
Carbohydrates 19.5g
Fiber 2g
Iron 4mg
Sugar 11g
Protein 118.5g
Calcium 108mg
Caffeine 114mg
Green Tea Extract 150mg

5th: Sugar-Free Redbull 15, 1 1/2 ounce Panda Express Grilled Teriyaki Chicken Stick 75, 2 Spicy Shrimp Cakes 242, 5 servings Steamed Jumbo Shrimp 500 = Total Calories 832

Fat 18.3g
Satfat 3.1g
Monofat 2.8g
Polyfat 1.4g
Cholesterol 1076.5mg
Sodium 2541mg
Carbohydrates 24.7g
Fiber 3.2g
Iron 12mg
Sugar 1.5g
Protein 137g
Potassium 1100mg
Calcium 453mg
Vitamin A 380 mcg
Vitamin C 18mg
Vitamin B12 7mcg
Phosphorus 1300mg
Selenium 210.5mg
Caffeine 114mg
Green Tea Extract 100mg

    M - September 13, 2017

    How is it going? How was one week weigh-in? Did it work?

      Dave - September 13, 2017

      I’m still sticking with it. My first-week diet average was:

      790 Calories A Day

      Fat 22.5g
      Satfat 5.8g
      Monofat 6.2g
      Polyfat 3.1g
      Cholesterol 453.8mg
      Sodium 2022.6mg
      Carbohydrates 31g
      Fiber 3.8g
      Iron 6.7mg
      Sugar 9.9g
      Protein 109.8g
      Potassium 283mg
      Calcium 149.2mg
      Vitamin A 54.2mcg
      Vitamin C 2.5mg
      Vitamin B 1mcg
      Phosphorus 185.7mg
      Selenium 30mg
      Caffeine 114mg
      Green Tea Extract 135.7mg

      Since the into my 2nd week, I’ve started 24-hour fasting. Here is what I’ve eaten thus far:

      8th: Sugar-free Redbull 15, 1.44lb Pork Tenderloin With Light Soy Sauce And Garlic 735 = Total Calories 750

      Fat 25.8g
      Satfat 8.6g
      Cholesterol 287.5mg
      Sodium 2873.5mg
      Carbohydrates 11g
      Fiber 0.1g
      Sugar 4g
      Protein 128.7g
      Potassium 1212mg
      Caffeine 114mg
      Green Tea Extract 150mg

      9th: Sugar-free Redbull 15, Mexican Chicken Salad With Refried Beans 815 = Total Calories 830

      Fat 14.5g
      Satfat 4g
      Monofat 4.8g
      Polyfat 6.9g
      Cholesterol 340mg
      Sodium 2041mg
      Carbohydrates 31.1g
      Fiber 6.9g
      Iron 4mg
      Sugar 6.4g
      Protein 130.6g
      Potassium 102mg
      Caffeine 114mg
      Green Tea Extract 200mg

      10th: Sugar-free Redbull 15, 5 Servings Of Jumbo Shrimp 500, 3 Servings Of Medium Shrimp 180, With Cocktail Sauce 70 = Total Calories 765

      Fat 7.5g
      Cholesterol 1225mg
      Sodium 4390mg
      Carbohydrates 20g
      Fiber 1g
      Sugar 12g
      Iron 9mg
      Protein 154g
      Potassium 1100mg
      Calcium 385mg
      Vitamin A 380mcg
      Vitamin C 18mg
      Vitamin B12 7mcg
      Phosphorus 1300mg
      Selenium 210.5mcg
      Caffeine 114mg
      Green Tea Extract 200mg

      11th: Sugar-free Redbull 15, 4 Servings Teriyaki Chicken 790 = Total Calories 805

      Fat 15.5g
      Satfat 4g
      Monofat 4.8g
      Polyfat 2.8mg
      Cholesterol 365mg
      Sodium 1894mg
      Carbohydrates 19.3g
      Fiber 0.5g
      Sugar 11.3g
      Iron 4mg
      Protein 137.5g
      Potassium 1257mg
      Caffeine 114mg
      Green Tea Extract 200mg

      12th: Sugar-free Redbull 15, 4 Servings Baked Salmon With Cocktail Sauce 750 = Total Calories 765

      Fat 18g
      Satfat 4g
      Cholesterol 300mg
      Sodium 1170mg
      Carbohydrates 20g
      Fiber 1g
      Sugar 12g
      Iron 1.6mg
      Protein 117g
      Potassium 1664mg
      Calcium 32mg
      Vitamin D 48mcg
      Caffeine 114mg
      Green Tea Extract 200mg

      I’d say the 3rd of last week was the hardest. Because my eldest son decides to bring home 3 large supreme pizzas. After that, I was scrambling to cook my chicken as fast as I could. Other than that I’ve found the Green Tea Extract really does the trick at suppressing hunger. I’ve increased it this week. However, I feel a couple of draw backs. When it is gone (because I drink it with water). I feel hungry like clockwork the following hour. Also if I drink it too late in the evening. It keeps me up at night. So I will not drink it after 2 pm at the latest.

      It is too early to tell if I have had any significant weight loss. What I’m going to do (my body willing) is weigh myself again on October 5th. Then take an average of how much I lost per week. Because like most dieters, whenever I weighed myself in the past. I question what I did differently than the previous week. Which could be nothing. I could have done it exactly the same and yet one week a pound may have been lost the next a pound gained. It will drive someone crazy. So I’m going to weigh myself again after the first 5 weeks are completed. Which will land on October 5th. The following weekend I’ll do a body cleanse. Unless I feel I need it sooner. A low fiber diet has its consequences. So I got to plan my weekend at home.

      So far so good though. I’m going to ride out the 800 calorie diet till January if possible. I physically feel ok. If anything changes I’ll post the effects.

Sandi - September 3, 2017

I want to lose 80 pounds in about two and a half months. Is this the best way or should I kick it up a notch?

    Keith - September 4, 2017

    Being honest, that’s a bit of a stretch. You need to be a bit more patient and give it more time to lose that amount of weight.

    lorne - September 6, 2017

    I’ve lost 29.8 pounds in 5 months. About 1.5 pounds per week. I used an app called lose it. I basically entered my current status and goals and track EVERYTHING I eat. It reads barcodes too and restaurants foods are nearly all there. I’ve reduced my daily intake to 1600 calories per day. Lately I’ve reduced to 1300. I doubt I could do 800 but I might try this for the suggestion of 1 week and drink tons of coffee and water.

Sebastian - September 2, 2017

Today is the fourth day without eating. I am 43, 1.90m and I had 119 kilos 4days ago. Now I have 114 kilos. I keep my usual routine: work, walking, etc. I do not like Sports, gym, but I walk around 10000 steps accoring yo Google fit. I plan to keep this diet for 10 days and to repeat 2 times. Now and 2 months from now. Now I drink mostly cofee, about One litre daily, smoke about 10 cigarete daily.
How much weight I can loose? How about the belly skin, It Will remain loose? And what can I do about It?

Manatee - September 1, 2017

Need to lose 20 – 25 lbs in 8 weeks. 5’2″ 50 years old. Best sources of protein besides legumes & edamame & tuna? Fish is only meat eat. Best way to get rid of the belly fat & hips?? Chest size will never reduce (even when I was at 105 lbs). Am doing the 21 day fix & play tennis but why no treadmill??

    Keith - September 2, 2017

    The protein sources you listed are fine. It’s not so much the actual foods you eat, but simply consistently eating less.

Hana - August 29, 2017

Hey I’m 16, 5”7′ and i weigh 60 kg , I’m not happy with my body and people even bully me. They say that I’m fat and ugly.. so i don’t really like the way i look. I wanna lose 14 pounds , can i achieve that by just eating two apples and drinking water per day?

Unknown - August 28, 2017

I’m 13,5″5 and weight 207 pounds,I want to lose 100 pounds in 6 months,I don’t know if it’s healthy or not,but I really know that I want to lose that extra weight.do u have any tips?

    Keith - August 28, 2017

    Step 1 – don’t follow the plan outlined in this article.
    Step 2 – Eat more fruits and vegetables
    Step 3 – Cut back on junk foods a little bit
    Step 4 – be patient, the weight will come off.

    Unkown - August 31, 2017

    use the app MyPlate and count the calories on everything u eat I have lost 24 pounds in about a month


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