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.
Tip #1: Eat nutrient-dense foods daily, like green smoothies, hearty salads, and bone broth. Green smoothies should be made of primarily leafy greens that are packed with vitamins and minerals, filling fiber, and raw food enzymes to aid digestion (add Future Greens for a boost to the flavor and nutrition). And the low, slow cooking of the bones of pasture-raised animals to make bone broth draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut, provide nutrients, and reduce inflammation.
Tip #2: Fill up on fiber from green, leafy, and raw vegetables. As always, eat as many non-starchy, low-sugar veggies as you’d like. Keep starchy/sugary roots and tubers (like sweet potatoes and beets) and whole grains to a minimum, or save them for post-workout to replenish hungry muscles.
Tip #3: Limit your portions. Practice portion control with every meal and snack. When you learn to fill up on less (eating until you’re 80% full, for example), weight loss follows for most people. Going Wild and becoming fat-adapted comes with a natural suppression in your appetite. Recent research shows that eating less (and intermittent fasting – see below) can provide anti-aging and longevity benefits, as well.
You don’t need to count calories, but creating a temporary energy deficit can spur fat loss.
After achieving a happy homeostasis (at your goal weight), eating generous amounts of Wild food allows most people to maintain a healthy weight with relative ease. But if you want to lose fat as quickly as possible, eating less at your meals (or simply eating fewer of them) can definitely speed progress.
How much of a deficit? A 500 calorie a day deficit is sustainable for some while leaning down, but any deficit will do. A 1000 calorie a day deficit is aggressive and difficult to maintain. No matter what, don’t drop your calories below 1000 per day, even if you think it will lead to faster weight loss. You’ll be losing muscle at that point, and sacrificing your health and sanity. Not worth it.
Tip #4: Supplement with Omega fish oil, Vitamin C, probiotics, and a high-quality multivitamin every morning. This can help keep hunger at bay while making sure you’re getting plenty of nutrients.
Tip #5: Try Intermittent Fasting. The many benefits of fasting include promoting human growth hormone production (which helps your body burn fat, build muscle, and slow the aging process), normalizing insulin sensitivity, regulating ghrelin levels (also known as “the hunger hormone”), decreasing triglyceride levels, and reducing inflammation and free radical damage. Feel free to drink coffee or broth during the fast, or snack on non-starchy vegetables like celery and cucumbers for fiber and nutrients. But remember: intermittent fasting is not for everyone (and tends to works better for men than women).
Tip #6: Caffeine from coffee and polyphenols and nutrients from green tea can also help reduce hunger and speed fat-burning (especially in the morning). Don’t overdo it with caffeine, especially if you’re training hard or low on sleep – too much can stress the adrenals. I aim for the equivalent of 2-3 cups of coffee (around 300-400 mg/day) tops.
Tip #7: Moderate your fat intake. Yes, I prefer a relatively high-fat diet most of the time. But if you want to lose fat as quickly as possible, you may find that eating fibrous veggies and proteins are more filling. If you want to reduce your consumption of calories, you can turn down dietary fat with a few tweaks:
- Drink coffee black (instead of adding grass-fed butter or whipping cream). Use less olive oil on salads or use the juice of a lemon or vinegar instead.
- When preparing broth, cool it first to remove the fat. Once cooled in the refrigerator, the fat in the broth will solidify on top. Scoop this fat into a separate container and freeze it for later (it’s great for cooking). Reheat the broth to drink the protein-rich, low-fat broth which is filling and nutritious but contains a smaller amount of calories.
- Choose canned sardines, tuna, and salmon in water instead of olive oil.
- Keep avocado, coconut, fatty meats, and oils to moderate quantities – their calories add up fast. Same with egg yolks – whole eggs are best but you can get more protein with fewer calories by focusing on the whites.
- Focus on seafood and lean meat. Chicken breast, turkey, tuna, and salmon generally have half the calories of fattier red meats. If you eat fatty meat, practice strict portion control and eat less of it.
Tip #8: Watch out for sauces which are usually packed with sugar and other nonsense. When eating out, always ask for the dressing on the side. You can ask for a couple slices of lemon to squeeze over your salad or bring your own vinegar in small jar.
Tip #9: Avoid most fruit, nuts, and dairy. A few berries or half a green apple are fine as a treat (or in your green smoothies), but most fruit packs loads of sugar which can stall fat loss.
Nuts are easy to overeat and are high in omega-6s, so be careful with how many you eat – a small handful a day is a good target.
Dairy stalls weight loss for most people, so it’s best to avoid it if you’re trying to drop weight quickly.
Eat Freely – Wild Diet Staples
Eat as many non-starchy vegetables and as much protein as you like, and round out your meal and snacks with oils and fats.
- Vegetables, preferably wild or organic and raw, should make up more than half of your plate. The majority of bulk should come from fresh green, leafy, vegetables such as kale, spinach, leaf lettuce, bok choy, collard greens, and other greens. Colorful vegetables are excellent, but limit starches, especially white potatoes and corn. Fresh veggies are best, but steamed, lightly cooked, frozen, and canned without preservatives or additives work, too.
- Proteins, Meats, Eggs & Broths, such 100% grass-fed beef, wild-caught seafood, and wild or pasture-raised poultry, pork, and eggs.
- Drink: Water, water with lemon or lime, black coffee, green tea, unsweetened tea.
Avoid These Foods That Stall Fat Loss
Some foods can stall your weight-loss. They are low-quality foods void of any real nutrients and should be avoided at all costs. These foods are not allowed on the regular Wild Diet plan, either.
- Processed foods or foods containing any ingredient you cannot pronounce or spell.
- Fried foods or foods containing industrial vegetable oils (e.g., soybean oil, corn oil, safflower oil, peanut oil, or canola oil).
- Grains or white carbohydrates (including wheat, oats, barley, rice, and corn) or any products made from them (including bread, pasta, cereal, etc.).
- Sugars, corn syrup, or products containing them (avoid every product with “-ose” on the label). These will have you battling the insulin-spikes and crashes of sugar addiction.
- Artificial Sweeteners or any products containing them (e.g., sucralose, Splenda, or NutraSweet).
- Artificial Flavors are chemicals and will contribute to inflammation.
- Soy or any products containing it (e.g., tofu, soy protein isolate, tempeh, most veggie burgers, soybean oil, soy sauce, hydrolyzed vegetable protein, etc).
- Liquid calories, including fruit juice, sports drinks, soda, or high-temperature pasteurized milk.
- Beer, wine, and spirits. While I usually say it’s okay to have a glass of red wine or a high quality cocktail on The Wild Diet, if you’re trying to shed fat super-fast, you’ll want to skip it altogether.
Wild Rapid Fat Loss Example Day
This is a guideline to get you started. You can shake it up a little bit, but sticking to the omelet for breakfast, big salad or green smoothie for lunch, and lean protein with veggies for dinner will have you burning off a pound of fat a day.
Breakfast: Black coffee.
Lunch: Green smoothie and scrambled eggs.
Dinner: Chicken breast stir-fried in one teaspoon coconut oil with 2 cups of broccoli, ¼ onion (sliced), 3 mushrooms (sliced), 1/3 green pepper (diced), 1 clove of minced garlic, and spices of your choice.
If you’re hungry between meals, snack on hard boiled eggs, homemade guacamole, celery sticks, cucumbers, or leftover meat over leafy greens.
Exercise: Walk, run on the elliptical, swim, or engage in other low-intensity cardio for 20-45 minutes every day. Lift heavy things or engage in weight training throughout the week to avoid muscle loss if restricting calories.
Complete at least one Wild 7 Workout, full-body burst workout, per week to build muscle and encourage fat-loss. Add at least one day of full-body strength training per week to boosts the metabolism and improve body composition.
By week 6 on The Wild Diet on ABC TV, Kurt lost 50 pounds and is off all of his prescription medications. By Week 14, Kurt lost 87 pounds and dropped from 52% to less than 30% body fat!
This is Chaz Branham, who I coached down from 14% to 3% body fat. He placed in the top 5 in his first natural bodybuilding competition!
How To Stay Lean & Fit For Life
I’ll be the first to say that a calorie-restricted diet is not sustainable for the long haul. But for someone who is carrying quite a bit of extra weight, following this rapid fat loss plan will encourage your body to burn fat without sacrificing muscle – especially if you engage in strength or resistance training.
Remember, The Wild Diet isn’t really a “diet” at all – it’s a lifestyle. A relaxed attitude about eating helps you stay Wild for the long haul. Always focus on listening to your body, eating when you’re hungry, and getting the highest quality and freshest food you can find and afford.
When you’ve done this plan for a couple of weeks, and you’ve hit that initial goal, you’ll be able to feast like a rock star and still lose weight and maintain your health for the rest of your life.
And if you’re looking for some post-workout treats, don’t forget the delicious Wild Diet Chocolate Pudding and Ultimate Cheesecake.
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What strategies have worked for you to drop weight and keep it off? Share your story in the comments below.