1-Week Extreme Weight Loss Diet Plan To Burn Body Fat!

There are times when you might want to lose a noticeable amount of body fat in a short period of time, so you might be wondering “how much body fat can you burn off in a week?”

First of all, I do NOT support going on any extreme weight loss diet or using any extreme fat loss method.

However, it is very possible for you to burn off an impressive amount of body fat in as little as 7 days without any serious risks.

And you don’t have to worry about the weight coming back as long as you transition into a more reasonable weight loss diet plan.

Yes... You Really Can Lose A Lot Of Weight In Just 1 Week!

I am serious here... even though the conventional weight loss advice is that you should strive to lose 1 or 2 pounds per week, an extreme weight loss diet can certainly help you lose a lot more than that.

Actually, you can lose as much as 15 pounds in just week if you do it right.

However, extreme diets only work for a very short time, before your body adjusts its metabolism or you burn-out and start binge eating.

Surprisingly, It Is Possible To Lose That Much Weight Without Losing Muscle At All!

Yes, all the weight that you would lose will be fat and water, NOT muscle tissue.

As long as you follow the instructions that I give to you at the end of this article, you would lose only pure body fat and water during the week you follow my extreme weight loss diet plan.

The common statement that we hear is that losing above 2 pounds of weight per week could lead to muscle loss... well...  with this my 1-week plan you would NOT lose any muscle at all!

Why am I so sure about this?

Because my extreme weight loss diet plan is based on an actual study that was conducted by researchers from West Virginia University, Morgantown in 1999.

The study tested 2 groups of individuals for 12 weeks. There was the cardio group and the weight training group

Both groups consumed 800 calories a day liquid formula diet for 12 weeks.

However, the cardio group exercised for 1 hour four times a week by biking, walking or stair climbing.

While the weight training group lifted weights 3 days a week with 10 different workouts, starting from two sets of 8 – 15 repetitions and then increasing to four sets of 8 – 15 repetitions by 12 weeks.

At the conclusion of the research study, the cardio group and the weight training group both lost a lot of weight; however the cardio group lost very noticeable amounts of lean muscle mass, while the weight training group did NOT lose any muscle mass at all.

By the way, if you are interested in getting a longer and thicker penis, I recommend you go with penile exercises – I suggest you try this program.

This is enough scientific evidence that shows you that as long as you are lifting weights when you are on an extreme weight loss diet, you would not lose any muscle mass.

Note: You don’t necessarily have to go to the gym to lift weights. If you don’t have access to a gym or you can’t afford a gym membership, you can use a well-designed bodyweight workout that focuses on working out the muscles in your upper and lower body.

You Would Have To Stick To An Extremely Low Calorie Diet!

That is the reason why it is called an extreme weight loss diet in the first place!

You would have to eat an incredibly low amount of calories each day for you to be able to lose a lot of weight in 7 days.

Yea... you are going to be replicating the research study I mentioned previously... you would have to survive on around 800 calories a day just like the participants of that study.

A lot of weight loss experts advise against this kind of very low calorie diet, but you would be doing it for only 1 week and you would be protecting your muscles by lifting weights at least 3 days in that week.

My 2 Step Plan To Lose The Highest Amount Of Body Fat In 7 Days

As long as you follow this plan to the letter, you could lose 10 – 15 pounds (4.54 – 6.80 kilograms) of body weight (fat and water) in just 7 days:

1.) For 7 days only, the amount of food you eat should be around 800 calories per day.

2.) Lift weights at least 3 times in that week. Ensure that the weights are heavy and you can NOT lift more than 15 repetitions. 

And do full body workouts to exercise all your muscles.

That is basically it... nothing else!

A Few Tips To Help You Succeed With This Extreme Weight Loss Plan

A.) Eat Only One Meal Per Day With Low Calorie Leafy Green Vegetables And Fruits

800 calories a day amounts to very little food. So, I suggest that you only eat 1 meal in a day (preferably at night) and eat low calorie vegetables to keep you feeling “full” throughout the day.

Doing it this way, you would not feel too deprived – at least you are eating something and it does not feel like you are fasting.

For example 2 large carrots contain only 60 calories and 2 large cucumbers contain only 92 calories. Eating these kind of low calorie vegetables would keep you from feeling any hunger pangs during the day till you eat a proper meal at night.

B.) Make Sure Your Main Meal Is Very High In Protein

Since you are going to be lifting weights while on this 1 week extreme diet plan, then you need more protein in your diet to help maintain your muscle mass.

A large portion of your calories needs to come from protein if this diet is going to be effective in helping you burn a considerable amount of body fat.

And protein also helps in reducing your appetite pangs.

C.) Do Only Heavy Compound Workouts When In The Gym

Stay away from crunching and curling workouts... you should only do compound exercises that workout multiple muscles.

Doing compound exercises is an efficient way to get a whole body workout without spending too much time in the gym.

And stay away from cardio... this means absolutely no running, cycling or any type of aerobic exercise during the 1 week you are on this diet!

I repeat stay away from cardio exercise when you are on this extreme weight loss diet!

Weight training is the only kind of exercise you should do during this 1 week!

D.) Do Everything To Distract Yourself Away From Food!

You only have to stay on this extreme fat loss plan for 7 days, so make sure you AVOID the temptation to snack on some junk foods when you are at home... and stay away from fast food restaurants when you are outdoors.

Keep yourself busy; do just about everything you can do to prevent yourself from falling into the temptation of munching on food and exceeding the 800 calories a day requirement of this extreme fat loss plan.

E.) Drink A Lot of Green Tea And Coffee

These two beverages are well known to suppress hunger and increase metabolism.

So make sure you drink enough green tea and coffee during the week you are following this extreme weight loss plan.

And make sure you do NOT include sugar or milk in your green tea and coffee... don’t worry, you would be getting enough protein from the main meal you eat in a day, so there is no need to add more calories.

Remember, You Are Doing This For One Week Only!

I need to remind you again that this sort of extreme weight loss plan is a very short-term plan!

The results can remain permanent, but the plan is temporary.

Please, do NOT attempt to stay on this kind of extreme diet for anything more than 7 days.

If you stubbornly try to go more than a week on this plan, you are definitely going to end up failing and you would start binge eating and you may even end up becoming heavier than your starting weight.

After you have followed this plan diligently for one week, change to a more modest weight loss diet plan for the next 4 or 5 weeks before you even think of going back to this extreme weight loss diet again.

After one week, you would be amazed at how much weight that you have lost.

Note: If you have type 2 diabetes and you use a medication like Metformin, then you would have to consult with your doctor before embarking on this low calorie diet so that he can advise you on how to reduce your medication appropriately.

Here Is My 1-Week Extreme Weight Loss Diet Plan You Can Follow

Monday

Breakfast

Hard-boiled Egg with Butter on Toast Bread

* 1 large hard-boiled egg

* 1 slice of toasted whole-wheat bread

* 1 teaspoon of butter

Lunch

2 large carrots

Dinner

Greek Salad with Chicken and Oven Baked Fries

* Greek salad prepared with:

·        2 cups of shredded romaine lettuce

·        1 cup of chopped or diced dill pickles or cucumber

·        1 medium tomato

·        1 oz (28.35 g) of feta cheese

·        3 oz (84 g) of grilled chicken breast strips

·        2 tablespoons of lemon juice (bottled or canned)

·        1 tablespoon of olive oil

* Oven baked fries prepared with:

·        1 medium potato

·        1 teaspoon of olive oil

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

Estimated total calories = 806 calories

Tuesday

Breakfast

Cheese Quesadilla with Sour Cream and Easy Side Salad

* Cheese quesadilla prepared with:

·        ¼ cup of shredded light Mozza-Cheddar cheese

·        1 whole wheat low-carb tortilla (7 inch size)

·        1 tablespoon of fat-free sour cream

* Easy side salad prepared with:

·        1 cup of pre-packaged salad mix (Dole Leafy Romaine salad blend)

·        2 tablespoons of balsamic vinaigrette salad dressing

Lunch

3 medium size green bell peppers

Dinner

Cheeseburger with half a bun and Pasta with Butter

* Cheeseburger with half a bun prepared with:

·        1 Patty (3 oz) (86.31 g) of ground beef (90% lean meat / 10% Fat, Cooked, Pan-Broiled)

·        ½ Bun of Wonder Buns Hamburger (or any suitable replacement)

·        1 tablespoon of Heinz Ketchup Tomato Reduced Sugar (or any suitable replacement)

·        1 slice of Kraft Deli Deluxe American Cheese (or any suitable replacement)

* Pasta with butter prepared with:

·        2 oz (57 g) of pasta (whole-wheat spaghetti)

·        1 teaspoon of butter

·        1 teaspoon of black pepper

·        1 teaspoon of table salt

Estimated total calories = 801 calories

Wednesday

Breakfast

Egg and Avocado with 2 slices of Turkey Bacon

* Egg and Avocado prepared with:

·        1 small egg

·        1.75 oz (50 g) of raw avocado

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

·        1 serving of cooking spray

* Turkey Bacon (2 slices) prepared by:

Microwave or pan-fry 2 slices of Jennie-O® Turkey Bacon 95% Fat Free (or any suitable replacement)

Lunch

2 large cucumbers

Dinner

Beef Kabobs with Steamed Broccoli

* Beef Kabobs prepared with:

·        1 beef steak (New York strip steak) - 8 ounces

·        1 medium green pepper

·        8 slices of red onions

* Steamed Broccoli prepared with:

·        1 stalk (9.9 oz) (280 g) of broccoli

·        1 teaspoon of table salt

·        1.25 seconds spray of I Can't Believe It's Not Butter!®

Estimated total calories = 814 calories

Thursday

Breakfast

Non-Fat Greek Yogurt with 2 slices of Turkey Bacon

* 8 oz (227 g) of Greek yogurt plain 0% (non-fat, all natural)

* 2 slices of Turkey Bacon - microwave or pan-fry.

Lunch

4 cups of 1-inch cube pumpkin

Dinner

Ratatouille Stuffed Zucchini with Pasta with Butter

* Ratatouille Stuffed Zucchini prepared with:

·        1 cup of sliced Zucchini

·        1 medium tomato

·        25 g (0.9 oz) of preserved and drained eggplant

·        ¼ cup of chopped onions

·        1 teaspoon of chopped garlic

·        1½ tablespoons of extra virgin olive oil

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

* Pasta with Butter prepared with:

·        2 oz (57 g) of pasta (whole-wheat spaghetti)

·        1 teaspoon of butter

·        1 teaspoon of black pepper

·        1 teaspoon of table salt

Estimated total calories = 816 calories

Friday

Breakfast

Hard-Boiled Egg with Breakfast Veggie Pattie

* 1 large hard-boiled egg

* 1 MorningStar Farms® Breakfast Veggie Patties Sausage (or any suitable replacement) – heat in microwave

Lunch

3 large stalks of celery and 1 tablespoon of hummus (as dip)

Dinner

Chicken Kabobs with Squash and Zucchini side

* Chicken Kabobs prepared with:

·        8 ounces (227 g) of chicken

·        1 medium green pepper

·        8 slices of red onions

* Squash and Zucchini side prepared with:

·        1 cup of sliced yellow squash

·        1 cup of sliced zucchini

·        1 serving of cooking spray

·        1 teaspoon of table salt

Estimated total calories = 803 calories

Saturday

Breakfast

Hard-Boiled Egg with Hash Browns

* 1 large hard-boiled egg

* Hash browns prepared with:

·        ½ cup of Simply Potatoes Shredded Hash Browns (or any suitable replacement)

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

·        1 serving of cooking spray

Lunch

3 large whole tomatoes (red and ripe)

Dinner

Peanut Butter and Jelly with Chicken Noodle Soup

* Peanut Butter and Jelly prepared with:

·        3 tablespoon of peanut butter

·        3 tablespoon of grape jelly (or grape jam)

·        2 slices of whole-wheat bread

* Chicken Noodle Soup prepared with:

·        ½ cup of chicken noodle soup (Campbell's® Condensed soup)

Estimated total calories = 825 calories

Sunday

Breakfast

Grilled Chicken Breast with Squash and Zucchini side

* Grilled Chicken Breast prepared with:

·        3.5 oz (100 g) of seasoned, skinless and boneless chicken breast

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

* Squash and Zucchini side prepared with:

·        1 cup of sliced yellow squash

·        1 cup of sliced zucchini

·        1 serving of cooking spray

·        1 teaspoon of table salt

Lunch

1½ cups of blueberries

Dinner

Lentil Stuffed Peppers with Side Salad with Avocado

* Lentil Stuffed Peppers prepared with:

·        1 medium green pepper

·        ¼ cup of dry Basmati rice

·        ½ cup of steamed lentils

·        1 teaspoon of chopped garlic

·        ¼ cup of chopped onions

·        7 oz (200 g) of Homebrand Diced Tomatoes In Juice (or any suitable replacement)

·        ½ cup of tomato sauce

·        1 tablespoon of tomato paste

·        1 teaspoon of garlic powder

·        1 tablespoon of fresh basil

·        1 teaspoon of dried oregano leaves

·        1 teaspoon of table salt

·        1 teaspoon of black pepper

* Side Salad with Avocado prepared with:

·         60 g (2.1 oz) of mixed salad leaves

·        25 g (0.89 oz) of raw avocado

·        1 tablespoon of balsamic vinaigrette salad dressing

Estimated total calories = 817 calories

And Here Is A Bodyweight Exercise Workout Routine

If you don’t have access to a gym or free weights to do weight training while on this extreme weight loss diet, you can always make do with compound bodyweight exercises as a suitable replacement.

You can do these compound bodyweight exercises in the comfort of your living room.

There are only three exercises that you need to do, they are: push-ups, wide grip pull-ups and bodyweight squats.

Note: If you can easily do more than 15 repetitions of any of these exercises, then you should add more weight to your body.

An easy and affordable way to do this is to wear a comfortable backpack filled with clothes.

Wide Grip Pull-ups

The wide grip pull-up is a compound bodyweight exercise that helps in strengthening the muscles in your biceps and upper back.

To be able to do this exercise, you would need a pull-up bar or any strong frame that you can suspend from. 

To do wide grip pull-ups, just follow these instructions:

1.) Grip the pull-up bar or strong frame with your two hands and ensure that both of your palms are facing frontwards and that your hands are far apart.

2.) Use your arms and shoulders to lift your whole body off the ground, bending your knees so that your whole body is suspended.

3.) Gradually bend your arms and raise your body up to the pull-up bar till your chin is over the bar and your arms are fully flexed.

4.) Gradually straighten your arms and drop your body to the position that you started with. 

5.) Repeat steps 3 - 4 for 15 repetitions and if you cannot do up to 15 repetitions, do as many as you can handle.

If you can easily do more than 15 repetitions, add more bodyweight by wearing a comfortable backpack filled with clothes. 

Rest for 30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of this exercise is equal to one set).

Bodyweight Squats

The bodyweight squat is a common compound exercise that works out all muscles in the legs.

To do bodyweight squat, just follow these instructions:

1.) Stand up straight with your feet a little wide apart and stretch your arms out forward keeping it on the same level with your shoulders.

2.) Gradually bend your knees and lower your body only stopping till your buttocks is on the same line with your knees and your thighs are parallel to the floor... stay on this position for 2 seconds.

 

3.) Gradually straighten your knees and raise your body back to your standing position.

4.) Repeat steps 2 - 3 for 15 repetitions and if you cannot do up to 15 repetitions, do as many as you can handle.

If you can easily do more than 15 repetitions, add more bodyweight by wearing a comfortable backpack filled with clothes. 

Rest 30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of this exercise is equal to one set).

Push-ups

Push-up is clearly one of the most effective and popular bodyweight exercises for working out the muscles in your shoulders, chest and triceps. 

To do push-ups, just follow these instructions:

1.) Go down on your knees and place you palms on the floor and make sure that your hands are on the same line with your chest and are wide apart

2.) Make sure that you legs are touching each other and are straightened out, now support your body with your hands and toes, straighten your back and tighten your upper body muscles.

3.) Now bend your elbows to lower your body to the ground. Make sure you stop only when your nose has slightly touched the ground.

4.) Now raise your body back to the position you started with by straightening your elbows this time.

5.) Repeat steps 3 - 4 for 15 repetitions and if you cannot do up to 15 repetitions, do as many as you can handle.

If you can easily do more than 15 repetitions, add more bodyweight by wearing a comfortable backpack filled with clothes. 

Rest 30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of this exercise is equal to one set).

Some Very Important Tips To Follow

Your must do all three exercises (pull-ups, squats and push-ups) during your workout day.

This is so that you can send a strong signal to your body not to touch your muscle tissues while you are on this very low calorie diet.

Allow at least 48 hours or rest between your workouts. And make sure you do at least 3 sessions in a week.

So, if you did your bodyweight workouts on Monday, then your next session must be on Wednesday... this is very important – you need to aggressively protect your muscles while on this extreme weight loss diet!

Conclusion

Yes, you can actually lose as much as 15 pounds (6.80 kilograms) if you follow this extreme fat loss plan…

And the simple formula of this plan is:

Extreme fat loss = Low calorie diet + Weight Training

As long as you follow this formula, you would lose a noticeable amount of body fat.

And remember this extreme weight loss diet plan is only for a short time. So, please do NOT go more than 1 week on this plan.