Skip to content
Apr 13 / Jeremy

My Rapid Weight Loss Diet Program

Your diet is the most important aspect of weight loss.  Your exercise routine will help ensure steady progress in your weight loss, but without creating a caloric deficit with your diet you will not lose weight.  Below I am going to discuss how to lose weight fast and then keep the weight off.  This is the rapid weight loss diet program I used to drop 20 pounds in 10 weeks a while back when I decided it was time to reclaim my health and fitness.  I am also going to show how to use this same diet to keep the weight off once it is gone.


Rapid Weight Loss Diet Program – Know You Basal Metabolic Rate

Before beginning a rapid weight loss diet program, the first step is to educate yourself on the best way for you to achieve an average daily caloric deficit of at least 500 calories below your Basal Metabolic Rate (BMR).  Your BMR is the amount of calories your body will burn in a rested state during a 24 hour period.  This is a powerful number because once you know this number you know exactly how many calorie you can eat before you gain or lose weight.  If you eat 500 calories less than your BMR and you follow a good workout routine for weight loss you can achieve weight loss of 2 pounds or more per week.  Read our post on the Calorie Compass to learn how to find your BMR.

Now here is where a lot of people get it wrong.  Eating 500 calories below your BMR on a daily basis is extremely difficult and requires that you obsess over counting every calorie that you eat during the day.  This can be extremely stressful and is obviously going to interfere with your day-to-day life.  You do NOT need to count your daily calories!

Rapid Weight Loss Diet Program – Think in terms of weeks, not days!

There is a better way.  Remember, the goal is to achieve an average daily caloric deficit of 500 calories below your BMR.  The key to being successful with this is the word ‘average’ in that previous sentence. You do not need to achieve a 500 calorie deficit every day, but you do need to have achieved this average by the end of the week.

Looking at your diet in this way is important because instead of obsessing over your calories on a daily basis you are going to make a weekly plan for when you will eat and when you won’t.  This simple step will allow you to effectively work your diet around your life as opposed to working your life around your diet.  Now doesn’t that sound like a good idea?

[This song laments all that is wrong with traditional restrictive diets. Humorous, but true. Read below to discover a better way.]

My Preferred Rapid Weight Loss Diet Program

The most empowering way to control your diet and achieve your weekly caloric restriction goals is through intermittent fasting using the Eat Stop Eat method. I say empowering because it teaches you how to work your diet around your life and it does not require that you follow a plethora of overly restrictive rules in order to lose weight and keep it off.  In fact, there are no food restrictions with Eat Stop Eat.  You can eat all of your favorite foods.  You can enjoy dessert. You just have to plan for when you will eat and when you won’t.

I will explain how I used this method to lose 20 pounds in 10 weeks, but I strongly recommend picking up Brad Pilon’s book, Eat Stop Eat.  His book explains in great detail the different stages your body goes through while you complete your 24 hour fast and he also debunks a lot of myths about fasting with genuine scientific research.

The Eat Stop Eat style of intermittent fasting combines fasting with a resistance training workout routine.  Read this post to find my favorite workout routine for weight loss.  With Eat Stop Eat you complete a 24-hour fast twice a week, but you will still eat at least one meal every day.  By using this approach you will typically have a week that looks something like the following:

Eat Stop Eat Weekly Caloric Intake:

Monday: Fast Day – 650 calories
Tuesday: 3 Meals – 1,450 Calories
Wednesday: 3 Meals – 1,550 Calories
Thursday: Fast Day – 650 Calories
Friday: 3 Meals – 2,000 Calories
Saturday: 3 Meals – 2,700 Calories
Sunday: 3 Meals – 1,500 Calories

Total Calories: 10,500
Average Calories per Day: 1,500

Notice how I threw in a calorie spike on Friday and Saturday.  I did this to show how intermittent fasting frees you up to go to happy hour with your friends or out to dinner with your family.  If your BMR is 2,000 calories, then the above weekly caloric intake will still meet your goals, even with the calorie spike on the weekend. If your BMR is a bit less than 2,000 calories you will be pretty close to your target, and your exercise routine will help get you the rest of the way.  Plus, if Saturday had not been such a blow out those calories could be spread out a bit more evenly during the week.  Knowing when these events occur and planning your fasting days accordingly will help you get the most out of this rapid weight loss diet program.

This is the power of intermittent fasting.  You can fully enjoy the food at any holiday while you are on this diet as long as you’ve planned out your fasting days during the week.

Tips on What to Eat to Support Rapid Weight Loss

Achieving your average daily caloric restriction goals and implementing a sound exercise plan is are the core components of my rapid weight loss diet program and they will go a long way towards helping you lose weight fast.  In fact, it may be all you need.  However, the following information seemed to help my weight loss gain some additional momentum.  Eat Stop Eat doesn’t require any restrictions on food, but the information here may help speed up your fat loss.  It is important to note that I only recommend these tips when you are trying to lose weight fast.  You do not need to follow these rules after you have achieved your target weight.  I’ll show you how to keep the weight off permanently without following these restrictions next.

[Watch this video to learn more about how keeping your HGH levels up will help you burn more fat.]

Limit your Carbohydrates

Carbohydrates cause spikes in your insulin levels after you eat them.  Insulin is a hormone that lowers your HGH levels (you know why that is important if you watched the video) and essentially tells your body to stop burning fat and use the cheap and easy energy source of carbs you just eat instead.  By reducing your daily carbohydrate intake to 100 grams per day you will keep your insulin levels low throughout the day which will allow you to burn more fat.

Cut out all sugar

Yes, sugar is a carbohydrate, so the above paragraph also applies to sugar, but I want you to go a step further with sugar and cut it completely out of your diet.  Sugar will immediately spike insulin levels and it takes much longer for insulin levels to come down when sugar is present in your system.  Cut out all sugar.  You do not need it.

Cut out all alcohol

Alcohol is nothing but empty calories.  Sure, there may be some health benefits connected with one glass of red wine per night, but you can reap all of those benefits once you’ve hit your goal weight.  Until then, all alcohol is just unnecessary calories preventing you from losing weight.

Eat lots of vegetables

Vegetables are nutrient rich.  Eating these kinds of foods is even more important when severely restricting your caloric intake.  These should be your primary source of carbohydrates and should make up the majority of your diet.

Eat Lean Meats

Chicken breasts and lean beef should be your primary sources of protein.  Both of them taste great in salads with a light vinegar based dressing.

Eat Eggs (and I Mean the Whole Egg!)

100% of the egg is healthy.  Eat it all.  I will never understand why people have allowed themselves to be convinced that egg yolks are unhealthy.  They are one of the best sources of healthy fats, which are an essential macronutrient for good health.  Eggs also help make you feel fuller, longer.

Two Step Diet Program to Keep the Weight Off Permanently

Once you achieve your weight loss goals there is absolutely no need to restrict the types of food you eat or the number of carbohydrates you consume as long as you stay true to the following method of keeping the weight off.  It is simple.  I can explain it in two steps.

Step 1. Continue with your exercise routine.

I strongly recommend at least two resistance training session, at least one high intensity interval training cardio workout, and at least two hours of walking every week.  Check out our post on how to create a workout routine – for women or men – to learn how to develop an exercise program that will meet your needs.

Step 2. Do an Eat Stop Eat style intermittent fasting day once per week.

That is it.  If you follow this faithfully, then you will keep the weight off.  If life comes at you hard with holidays or major events that lead to too much temptation on food, then simply plan to implement two Eat Stop Eat style intermittent fasts in one week.

I assure you that by staying active and using fasting once a week (twice a week around holidays or major events) then you will have no problem keeping slim and staying fit.  This rapid weight loss diet program worked wonders for me and by following those two steps above I have kept the weight off.  I have no doubt that this plan will be just as effective for you.

I wish you the best of luck as you work towards your weight loss goals!

Subscribe Today!

Simply enter your information into the form below:


Leave a comment
  1. What I like about Eat Stop Eat is that it is a sensible approach to eating and weight loss. However, as you point out in this article, it is important to continue working out not only to lose the weight but also to keep it off (maintenance).

    I’m with you on alcohol being a bad thing when trying to lose the weight. Many would disagree and say that wine is good, but it’s just best to stay away from it while trying to burn the pounds off.


  2. Great analysis of Eat Stop Eat. It’s really the best approach, not just for rapid weight loss, but also for long term weight loss. The other tips you provided were excellent as well.

  3. Jeremy & Kim / Apr 21 2011

    @Sam – We agree. There are health benefits to drinking a glass of red wine, but you can’t reap those benefits AFTER you reach your target weight. People often underestimate just how many calories are in alcoholic beverages and they can severely hamper weight loss progress.

  4. Jeremy & Kim / Apr 21 2011

    @Dave – Thanks for the compliments!

Leave a comment to Dave - Not Your Average Fitness Tips Cancel reply

Subscribe without commenting