Want to lose belly fat fast? I mean really fast?
…Try following this “ultimate fat loss diet.”
I wanted to discuss a diet that I read about that is killer for getting very lean, very fast. This works extremely well to drop body fat for a vacation or for an event, but it is extreme in nature and so you should only consider doing this for a week or two.
I have to give credit to my fellow fitness writer Rusty Moore for this eating plan, as he is the one who came up with it (along with every other poor college student 
). Rusty has a new fat loss program out for burning excess fat with “strategic cardio.” It is called Visual Impact Cardio, and I highly recommend you get it. You can check it out by clicking here.
The diet goes like this:
* Drink a 30-40 gram meal replacement shake for breakfast.
* Drink a 30-40 gram meal replacement shake for lunch.
* Eat a salad for dinner with 1-2 chicken breasts and vinegar based dressing.
* If you are still starving, eat a piece of fruit after dinner.
* Optional: Eat a cup of cottage cheese before bed (gross to me but your call).
The reason this diet works very well to lose fat without sacrificing too much muscle is that you include a significant amount of protein to preserve muscle mass, but keep the sugars low to torch belly fat.
Rusty answers some questions about this diet below:
Q: Do you get a cheat day?
A: No. The goal is to see how many days in a row you can do this. Most people only last about a week. If you can do two weeks…that is fantastic. I wouldn’t go much longer than 3 weeks. Each day “builds upon” the previous day…you will be visibly leaner day by day. It is a pain, but works wonders!
Q: What is your favorite type of protein?
A: I like Myoplex by EAS. Myoplex contains roughly 42 grams of protein per serving. I like Prograde’s meal replacement shake as well (which is probably the better option for women due to the slightly lower protein and calorie content).
Q: How much weight can you lose?
A: It depends, but you will drop weight at a fast rate. Not all of that weight loss will be body fat. There is a good chance that you could lose 8-15 pounds in two weeks, but some of that will be lean body mass and water. If you have a lot of weight to lose, you can drop rate at a much faster rate.
Q: This sounds pretty extreme.
A: It is and it is NOT meant to be done long term. Maybe just 1-2 times per year to either jump start a diet…or use leading up to summer or a beach vacation.
Hope this helps you guys and gals who are taking summer vacations and want to get really lean prior to hitting the beach. This eating plan works really, really well.
Big props to Rusty Moore of Fitness Black Book for coming up with this diet. I also highly recommend Rusty’s new program, Visual Impact Cardio, to anyone trying to lose fat fast.
I’ve done a few articles on this program on this site. This is the most strategic program for fat loss currently on the market…
…I own it and use it and I can guarantee that you won’t regret getting it. Check it out here.
Good luck and enjoy
Josh
P.S. Make sure you check with your physician prior to trying any new exercise or eating plan. It goes without saying, but this article is not intended to be medical advice.
With this “jump start” can you combine anything with the protein shakes?? For instance can you have egg whites with the morning shake or fruits and vegetables with the afternoon shake?? Can youk have coffee in the morning with a splash of soy or almond milk. Lastly, I plan on working out during this entire process, 5x a week an hour a day….Lastly, when moving to the stabilization phase when you have lean protein combined with a fruit or vegetable 5x daily are yoiu having small portions and how often are you eating them?
Hey Lauren, I personally always eat a piece of fruit with my protein shakes and I typically drank black tea with milk in the morning. I would eat 5 times per day about 3 hours apart. Portion size was about the size of my hand. What type of workout do you plan on doing?
Great info!! Thank you……this is an amazing resource!!! Ok so I am trying to follow the ultimate fat loss diet, with some minor tweaks that will help me not fail and move to the maintenance phase more easily. Currently I am having a protein shake with water for breakfast, egg whites and a cup of coffee (Ican swap for tea) with a 1/4 cup of soy or almond milk. For lunch im having a protein shake with either a piece of fruit or a plain veggie or veggie and hummus. A few hours later im havin another fruit/veggie snack. Dinner: Lean protein and vegetables. I will swap the afternoon shake out in aboiut 2 weeks for a lean protein and veggie option. I currently weigh 140 and am 5″5 I want to weigh 120-125 or have my body fat go from 23% to 19-20%. I will follow some of the later week workouts that are posted here, but I normally do: Leg and shoulders (3 Circuits of 2-3 exercizes with abs) and hour each workout, back and triceps same concepts, cardio, I do sprint drills, mixed with jump rope, etc. and another leg/cardio day….any suggestions???? Sorry for the long post, im in full committ mode hahaha. Thanks!
Thank you for the comments Lauren! Sounds to me like you’ve got a great plan in place. Jump rope crushes it in the calorie-burning department which is why I use it regularly. I have followed a very similar plan and dropped significant body fat. How long do you plan on doing it for? Good luck and keep us posted!
Josh, sorry for the delay, I thought I had responded!!! I have been eating the 4-5 meal with a fruit or veggie combo for 3 weeks now, and have noticed some major results. I am of course working out 5x a week with weight and cardio training, so that helps! I wanted to ask though, in avoiding anything packaged, in the morning I am eating egg whites and protein from GNC. The protein powder is 130 calories, 15 from fat, 1.5 grams sat fat and 24 of protein. Do you think that is appropriate?? Or is it better to sub for regular food. Lastly, I wanted to try the extreme fat loss diet for 2 weeks to really kick it up and hit my goal, but I wanted to combine a shake in the morn with egg white and the shake with lunch with fruit/veggie and then have cottage cheese prior to the salad with protein for dinner…do you think that will still be as effective?? Thanks!
Hey Lauren! I like protein powder and use it every day personally. Mine has about the same nutritional profile as yours and it works great for me. That sounds like a great plan. Let me know how it works and good luck!
Is there a certain age you would have to be in order to do this diet plan? If so what would the age group be?
Hi Brooke, the info on this website is intended for adults over 18 years old. I always advise everyone to consult a doctor prior to starting any workout routine or diet plan. Good question.