How Much Weight Can I Lose In a Week?

A lot.

Sometimes up to 10 to 15 lbs.

However, this is not all going to be fat. A lot of it will be glycogen (stored form of glucose or carbohydrates) and water.

The general accepted rule is that if you lose more than 2 lbs per week you’re going to be burning through muscle, heart, lung tissue. NOT TRUE.

For those who have a lot of fat to lose, you can go on a protein sparing modified fast (PMSF).

The idea behind this diet is to consume a high protein (1.5g protein/lb of Lean body mass), low fat 15-30 g of essential fatty acids (olive oil, fish oil), and virtually no carbohydrates. Yes that means no bread, no pizza, and no starches. Leafy green vegetables are ok.

IMPORTANT!!!

  • Keep yourself busy, and out of the kitchen
  • Try to limit yourself to 3 meals a day, smaller meals more frequently may make you hungrier.
  • Try to drink coffee and or green tea as it will blunt appetite
  • This diet is not meant to be run for long term! (2-3 weeks max)
  • Perfect for those needing to drop a few lbs before a wedding, vacation etc…
  • DO NOT perform excessive cardio and strength train more than 3x-week. Moderate intensity walking is OK.

Yes you will most likely feel terrible on it.

Your performance in the gym will most likely suffer.

Does it work? Absolutely.

If you have been dieting for a long time, this method will not be as effective as your body has already adapted to a lower caloric intake. After you complete this short fat loss burst, it is suggested that you return back to maintenance level calories (the amount you need to eat to neither gain nor lose weight) for a week or two.

It is important to realize that a long term lifestyle change will result in more effective weight loss, rather than temporary quick fixes.