The Wild Diet is not meant to be a crash diet. It’s meant to change your relationship with food, program your metabolism to burn fat, and have you looking and feeling great for a lifetime.
But there are certain circumstances where people want to lose a lot of fat quickly.
Like my buddy Chaz Branham, who we coached down to 3% body fat so he could place in his first natural bodybuilding competition.
Or Kurt Morgan, who won First Place and dropped 16 pounds in his first week following The Wild Diet on ABC’s My Diet Is Better Than Yours. Even more impressive, Kurt has demonstrated that it’s possible to consistently lose an average of 7+ pounds week after week.
But I’ll be the first to tell you – while losing weight that quickly sounds impressive – it’s no walk in the park. It takes dedication, motivation, and – yes – eating less. We’ll get to that in a moment.
What’s The Most Weight You Can Lose Per Week?
For most people, losing 2 pounds a week is a great target. And many people who start with The Wild Diet consistently shed fat just by eating the right foods. No calorie counting whatsoever. Counting calories is inaccurate, annoying, and completely unnecessary.
Believe it or not, for the first 2 weeks of the competition on ABC’s My Diet is Better Than Yours, Kurt was eating as much as he wanted. He was eating like a king from The Wild Diet cookbooks—bacon cheeseburgers, fatty coffee, delicious green smoothies, big salads, bone broth and even healthy desserts… and the weight was dropping off. He lost 16 pounds in Week 1!
But by Week 2, Kurt “only” lost another 5 pounds.
Since he’s in a weight loss competition, Kurt says that his goal is “to lose 7 pounds or more a week.”
That’s a tall order. And it’s not sustainable for the long haul.
But if someone like Kurt, morbidly obese and sick, has the motivation to lose their most damaging fat as quickly as possible, I’m going to do everything I can to make sure he succeeds.
If you’re motivated and willing to eat a bit less, you may be able lose a pound a day for the course of a few weeks in a healthy, controlled way by tweaking The Wild Diet principles.
Let me say this – a calorie is not a calorie. Some calories (soft drinks) are clearly more fattening than others (wild-caught salmon). But for simplicity’s sake, let’s say that losing a pound of pure fat takes a daily deficit of about 3,500 calories.
Now this next part is important.
When your health is concerned, your goal should always be to lose FAT (not weight). Many people who want to lose weight over-exercise, under-eat, and wind up losing muscle instead of fat. This approach often backfires since it sacrifices the best fat-burning tools your body has at its disposal – your hard-earned muscle.
If you want to lose body fat, going low carb – or even ketogenic – can help you program your body to burn fat for its main fuel. By reducing calorie consumption after becoming fat-adapted, you can focus on fueling with fibrous vegetables and protein, reduce fat intake, and your body will use stored body fat for energy. With consistency and dedication, this can result in rapid fat loss.
Kurt can’t work out like most people due to previous injuries, so it’s more important than ever for us to fine tune his diet to shed fat as quickly as possible.
To make this happen, we adjusted Kurt’s diet and activity routine, so he was:
- Eating clean, Wild foods
- Controlling caloric intake during meals
- Engaging in Fasting and Feasting with a compressed eating window
- Getting physical activity into into his workday
- Walking outside as often as possible
Note: During filming, we were working under the close supervision of a doctor for the entire duration of the show, who was monitoring Kurt’s health. If you’re planning on using this Wild Diet Rapid Fat Loss Plan, please talk to your doctor first.
The Wild Diet Rapid Fat Loss Plan
The Wild Diet is meant to be a lifestyle. But if your goal is to lose fat as quickly as possible, here are a few important tweaks.
These strategies can help you to quickly prepare for a photoshoot, competition, or swimsuit season. They can also help you break through a plateau or get you faster results. Here we go.