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.

3,554 thoughts on “Extreme Weight Loss (2020): How Much Weight Can You Lose In A Week?”

  1. hello keith ,

    Im 162 pounds 5’10 and go to the gym 5 times a week. I want to lose some of my belly fat before vacation in 10 days. You think this gonna help me lose roughly 7 pounds and get abs before it?

  2. You have a lot of questions in your comments. I’d like to say that I followed this “diet” for 7 days and I lost 12 pounds… in one week. I’m 5 foot 1 and weighed 150lbs. It was hard the first day but then I got used to eating the 800 calories. I went on to lose more weight and this diet was a good way to motivate me and to get me back on track. I kept the weight off for a year until I got pregnant. Now I’m going to do it again to help me lose my baby weight. For others reading, I precooked steaks for every day and ate that once a day, drank a lot of water and that’s it. Since the steak wasn’t quite 800 calories, I picked at air popped popcorn (no butter or salt). I filled up on water if I got hungry. I also didn’t work out beside lifting and chasing my kids around.

    • that’s fine but you prob shouldn’t use this plan. That’s a lot of training and 800 cals for a week is a bit too little.

      Multipley your weight by 10 and use that for you daily intake.

  3. I get through three days then around the fourth fail due to mental weakness I think. I’ve got to plan for that to happen and set up circumstances so failure is not an option. I quote Muhammad Ali. “The fight is lost or won far away from witnesses. It is lost or won behind the lines, out there on the road and in the gym, long before I dance under those lights.”

  4. Hi Keith
    I have been doing a 800 cal diet for a few days now, and finding it fine.
    Is it still ok to divide up the calories rather than eat it all at once ??
    This method suits me.
    Kind regards

  5. How heavy should the weights be? Example: I am a 5’6, 140lb female, are 8-10 lb dumbells too light? Also, if I workout more than 2-3 times during the week, is that a problem? I normally workout nearly every day.

    • it’s a good start but you need to up the intensity so the workout is challenging. That can be done with various methods such as – going slower on reps, decreasing rest time, and/or increasing reps.

  6. hi Im 5,6 and 230 pounds I use to weigh 360 last year but i lost it all
    but Ive been in a plateau for months what should i do

  7. Hi I’m 17 and I’m 5’6” and 107 lbs and I can’t really lift heavy stuff, I’ve read other places that running is really good for weight loss though. Would an 800 calorie diet with sprints work the same way?

    • nothing crazy but it’s not recommended since most people cant sustain it and it doesn’t help you develop healthy eating habits.

  8. 1st I’d like to say thank you , you made me laugh and brighten my day ! I recently had blood work done a have slightly elevated cholesterol. I am high by 17 points on total normal triglycerides and 6 points high on non-hdl cholesterol and 8 points high on ldl cholesterol. That being said they wanted to put me on statins , I am not thrilled with these drugs and feel they are reached for much to quickly and prefer natural method. I read that dropping 10 pounds could lower cholesterol by 8% and with my numbers that covers my 17 points. so thank you for the sense of humor I was a little upset over numbers. Getting older really sucks !

  9. I am 5’8″ and weigh 170 pounds. I’m really unhappy with my body and I want to start doing this. I would really like to get down to 150 pounds. If I do this for more than one week do you think I’ll get there?…

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