With summer only a few weeks away, I thought now was the best time to discuss a protein sparing modified fast and other rapid weight loss diets. Rapid weight loss diets can help you lose 10 lbs in 2 weeks, but they are not sustainable for long periods of time. I’d caution that these types of short term dieting approaches are extremely restrictive and require intense focus and effort. Empty your fridge and shut off your cell phone because the protein sparing modified fast and other rapid weight loss diets only allow a strict menu of choices. These diets tend to be low in carbs as well. Some people do fine on low carb diets; others are irritable and miserable. If you’re the latter group, your friends will probably hate you for 2 weeks. That’s why rapid weight loss diets should only be done for special events or once in a lifetime occasions. If you want to lose 10 lbs in 2 weeks, then here are a few strategies to get you there. Some of these are excerpted from my free How to Get a Beach Body in 2 Months report.
How to Lose 10 lbs in 2 Weeks
Is it really possible to lose 10lbs in 2 weeks? Yes it is but it requires an extremely restrictive diet that should only be done for a few weeks at a time. In my opinion, the best approach for this 2 week diet is a protein sparing modified fast. It sounds more complicated than it really is.
The basic premise is that you significantly reduce your calories but ensure you get enough high quality, low fat protein to maintain muscle mass. Low glycemic vegetables are the only other foods you are allowed to eat. Because of the significant caloric restriction, high quality essential fatty acids and multivitamins must be taken.
Protein Sparing Modified Fast
What are the specifics of this diet? Here’s the approach as outlined in Visual Impact for Women:
- Eat 6 calories per pound of target body weight
- Eat 0.7 grams of protein per pound of current body weight
- All other calories are green vegetables
- Take a multivitamin
- Take 6 grams of Omega-3 fish capsules per day
- No drinks except black coffee, tea, diet soda, water
- Don’t eat 3-4 hours before or 1 hour after a workout
If you do the math, you can see how extreme this diet is. Calories will be restricted to less than 1,000 on a daily basis for a lot of people. Protein will probably make up more than half your diet. Additionally, that protein should be low in fat so you’re restricted to skinless chicken/turkey, lean beef, egg whites, non-fat cheese, and protein powder. There’s no room for any other carbs beyond vegetables either.
For all this effort, does the diet even work? In truth, the protein sparing modified fast diet was originally designed for the morbidly obese. In a six week study, the average obese dieter lost 32lbs of body fat. This approach also works for people who aren’t obese because it creates a significant caloric deficit. Don’t forget, in addition to this diet, you’re still performing an intense workout routine. If you do the math, the overall deficit may not be enough to lose 10lbs of body fat, but when you add in water weight, you should be able to lose 10lbs in 2 weeks.
The Velocity Diet is another rapid weight loss diet. I don’t claim to know everything about this diet but it’s a 28 day long approach that involves 5 meals of shakes and supplements. Once per week, you’re allowed a healthy solid meal as one of your 5 meals. As you can tell, your diet will be pretty bland since you’re limited to shakes and supplements for the vast majority of the time. Additionally, it’s very restrictive since the only calories you get are from the shakes. The principles are similar to the protein sparing modified fast in that you get adequate protein and necessary vitamins and minerals while eliminating other non-essential foods. The 28 day approach makes this a little more challenge but should help you form good eating habits for the rest of your life (it takes around a month to break bad habits).
2 Shakes and a Chicken Breast Salad
Rusty Moore developed this very simple approach. I remember reading about it as part of phase 3 of his Visual Impact Muscle Building course. For breakfast, you have a protein shake. For lunch, you have another protein shake. For dinner, you have a chicken breast salad. It’s kind of brilliant in its simplicity, right? You’re getting plenty of protein from the shakes and chicken and getting nutrients from the salad. It’s tough to keep this up for 2 straight weeks but may be much more doable for some people than the protein sparing modified fast or Velocity Diet. You can read more about this on the Fitness Black Book Facebook page.
Rapid Weight Loss Diets
Your desire to perform rapid weight loss diets is probably driven by how important it is for you to lose 10 lbs in 2 weeks and get in great shape. Theoretically, you can actually perform these diets for 2-3 months at a time. However, I would highly recommend alternating between 1-2 weeks of these extremely strict approaches and 1-2 weeks of a more moderate diet approach. Alternating is important because you could risk health problems if you simply try to do a protein sparing modified fast or other rapid weight loss diets on their own for too long. Bottom line, I’d probably just use these approaches to rapidly lose 10 lbs in 2 weeks prior to a big event. From there, go back to losing weight over the long term with approaches like the Anything Goes Diet or Eat Stop Eat.
- Fad Diets: Which Is Best For Long-Term Weight Loss
- Joel Marion’s Xtreme Fat Loss Diet Review & Results: A Rapid Fat Loss Diet That Works?
- Intermittent Fasting Diets for Long-Term Weight Loss Success
- Weight Loss Myths: Does the Mainstream Media Finally Understand How To Lose Weight?
- The Best Cardio For Weight Loss: A HIIT Workout Routine to Burn Belly Fat Fast