Extreme Weight Loss (2020): How Much Weight Can You Lose In A Week?

how much weight can you lose in a week without eating

Important note: Don’t follow the advice below if you are under 18. 

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 muscle.

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 how much weight you could lose in a week if went balls to the walls.

Want even better results? 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 basically 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.

3,569 thoughts on “Extreme Weight Loss (2020): How Much Weight Can You Lose In A Week?”

  1. Hi Ken,

    I totally get what your saying overall.
    I use the battle ropes daily, its my favorite. Can I continue or do I need to also add weights ?ss

  2. Hi, I’m looking to lose 4inches off my waist. My waist currently is 31inches. I am 18 and my height is 5’2”. I am unsure of my weight because I am at college and scales are not easily found, I am guessing I am 135-140lbs. My ideal weight would be 120lbs.

  3. Keith,

    What’s up, I’m 29 yrs old. I run a store and have no gym membership. Currently sitting at 270lbs and I’m trying to drop down to 230 fast as possible. I’m also intermittent fasting. Is there a quicker way to drop it without the weights?

  4. Hello Keith,
    I am a 35 yr old, weighing 220lbs, and a height on 5ft 4. I have been cutting down carbs for a week now but havent seen changes. I need to loose 9lbs by 13th and would like some clarity on how to proceed. Also surprisingly this morning, I added 0.5lbs on the scale after a run/walk for 30mins. Do recommend eggs alone as protein source? Do I avoid nuts and dairy too? Do I boycott all cardio (treadmill, spinning, and briskwalk)?
    Please advise

  5. How well does this diet work w someone who is smaller but still wants to shed off a few pounds? I am 5’3 around 105 pounds but i’d like to lose 5 pounds in this next week because I ate bad this past week and put on a couple of pounds, but I want to get back on track w my weight loss.

  6. Hello Keith, I’m 15 yrs old I’m 5’3 and I’m 125-130lbs and I rrly need to loose weight I can’t stand looking at my self I feel like I’m very fat . Do you think I should starve my self for 1 week and do cardio to loose 15 pounds ?

    • i hear you and i know how you feel, but i can also promise you that you dont look as bad as you feel. You’re only 15. Your body isnt even fully developed yet. What you have are mindset obstacles, not physical ones.

  7. I’m 21, 5’6”,154 lbs. I currently eat 1200 calories a day and weight train 5x a week. Would this diet ruin my metabolism, or lower my BMR when I’m done doing it considering this diet would put my body in starvation mode for a bit?

    I have steadily lowered my calorie consumption as I’ve dropped weight (I’m now 20 lbs down in 3 months) to avoid a plateau in my weight loss journey, but I’m interested in trying this if I can!

    • you’re already eating very few calories. I wouldn’t do this plan. Maybe what you need is to take a diet break then resume dieting.

  8. I’m 26 5’1 and I weigh about 132 pounds. Will this diet make me lose my belly fat? and the fat in my face? That’s where I want to see apparent results.

  9. I’m 5’2, 115 pounds, good lean muscle mass, but looking to drop at least half a stone quickly, is this a good plan for that? If not, what do you suggest? Thank you!

  10. Hi Keith,
    I am 19 yo, 6.3ft and 200 pounds.
    For 4 days now I have been eating a small cup of yogurt in the morning. Something veggie mixed with low fat meat in the afternoon and something similar in the evening, during the day I drink lots of coffee and a cup of warm water with cocoa powder (no sugar). I have a daily intake between 800 and 1200 calories, whilst I also do weightlifting 3 times a week plus 6 hours of volleyball training. How long should I keep this up for. And how should I build up my calorie intake.

    • stop now, and increase calories. You’re training 9x per week, you will burn out, FAST. Increase cals to 2000 per day, do this for a month, thank me later.

  11. Hey, I’m 19. Weigh 231 pounds and I’m around 5’7. I want to lose 20-30 pounds by Dec 8, would that be possible with this plan? I’m also vegetarian, if that makes a difference.

    • how long have you been trying to lose weight? Why does it have to be by dec 8?

      Reason I ask, is even if you do an extreme plan and lose 20 lbs, chances of you gaining it back after dec 8 are very high.

      • After reaching my full height, I’ve always been in the 180 range up until I turned 16 and it went up to 195. I went through a lot of stuff last year and ended up gaining the 30. I’ve been at the same consistent weight for the past year though. Just tired of looking like this. I understand the consequences of rushing through weight loss, so I’ll remove the deadline…


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