5-Day Fat Loss Plan for Weight Loss

Author: Lee Bell

February 4th 2019

Get ready to boost your fitness and drop a few pounds of stubborn fat with this 5-day fat loss program designed by our top nutritionists and coaches.

The road to your perfect body can be a long one with many roadblocks along the way.

But with this 5-day kick-starter plan you’ll hit the ground running as you use up-to-date nutrition principles to shred excess weight fast.

You might be wanting to tighten up problem areas for a beach holiday, looking to fit in that dress for a date, or just want to feel happier about how you look.

Maybe you’re a fighter looking to make weight or an athlete that needs to be light and fast to perform at your best and hit the podium for gold.

…either way, this is the program to get you started.

This 5-day fat loss plan will help you lose up to 7 lbs

You’ll be using rapid, aggressive short-term fat loss techniques to help you drop pounds of unwanted body fat.

 You might think 5-days is just not long enough to see any change to your physique. That weight loss takes weeks and weeks before you start to notice any differences or feel better in your clothes.

But it really depends on your diet and exercise plan.

You can make huge changes to the way you look in just 5 days.

Some less intense approaches can see you drop a pound or two each week. That’s a slow and steady approach to weight loss and is easy to sustain over a few weeks at a time… but the results won’t blow your mind.

The 5-day fat loss plan is different because it’s pretty intense AND provides fast results.

Okay, it’s not designed as a long-term solution, and is primarily to help with fast fat loss.

Once you’ve completed our 5-day fat loss program you can upgrade to the best fat loss workout and diet plan for intense fat burning strength training.

You don’t need to starve yourself to lose weight

If you’ve tried dieting before you know all too well how difficult it can be – especially if you’ve tried a mega-low-calorie approach and survive on plain, boring foods.

You cut out practically every tasty treat you can think of and survive on just chicken, broccoli and maybe some rice. To begin with, it works. Simply because you’re motivated and enthusiastic about shredding some fat.

But as the days go by, you get more and more tempted by your favorite foods. Rightly so.

Eventually you break, binging on pizza or cakes to satisfy your cravings. The feelings of guilt lead to a longer-than-anticipated diet break and before you know it, you’re off diet altogether and have put the weight back on.

Now you feel like you’ve failed.

But it’s not your fault.

What you need is a fast diet plan solution but still be able to eat the foods you like…


5-day fat loss diet

Weight loss all comes down to calorie balance. Once you understand how to use food the right way, the pounds will fall off you.

This diet is set up to maximize how much weight you lose over a 5-day period.

There’s a time and a place for rapid fat loss dieting. There’s absolutely nothing wrong with wanting to shred excess fat as quickly as possible.

Again, this plan isn’t designed to be followed for any longer than this – it’s simply an accelerator program to get you in shape for a special event… or a springboard fat loss plan before transitioning onto a more long-term program.

Here’s how the plan works…

Calories make or break your diet

Severe calorie restriction over weeks and weeks will make you ill.

Your body will get weaker and begin to use muscle for fuel instead of fat. This can lead to all kinds of issues, including loss of menstrual cycle and low testosterone levels.

But there’s absolutely nothing wrong with rapid low-calorie dieting over just a few days.

In fact, it’s what most experts now recommend – presuming you haven’t got any underlying medical issues that could be made worse.

To get the most from this diet you should be aiming to eat in a large deficit – around 40% lower than maintenance if you can manage it. This is nowhere near ‘starving’, but you will feel hungry most of the time.

Focus on high-protein foods in each meal

 The best friend of any successful dieter is protein.

Not only does this vital macronutrient support your immune system and hormone production, it also regulates lean mass.

If calories are low and protein intake isn’t sufficient, you’ll lose muscle mass quickly – this leads to a decline in metabolic rate and physical capacity.

Aiming to eat around 20-30 g of protein at each meal helps to keep muscle topped up during this aggressive 5-day fat loss plan. You can eat even more of it if you can stay within your daily calorie-threshold.

Eat plenty of fresh fruit and vegetables

It’s easy to miss out on important vitamins and minerals when calories are low.

Adding in lots of nutritious vegetables and fruits to your diet helps to nourish your body with what it needs to function optimally – fueling your health, your workouts and your fat loss.

You can eat any natural fruits and vegetables, but the more fiber and water they contain, the better they will be for your diet. Why? They offer the most vitamins, minerals and other important nutrients in minimal calories.

  • Berries
  • Bananas
  • Apples
  • Beans
  • Carrot
  • Broccoli
  • Spinach

Time your carb intake around training days

Carbs are essential when you’re training hard in the gym. They provide the first source of energy your body turns to during intense exercise.

However, when it’s a rest day or in the hours leading up to a workout, there’s nothing wrong with lowering carb intake. Now, don’t misunderstand what we’re saying here – carbs aren’t bad, and they won’t ‘make you fat’ unless you eat in a calorie surplus (more than your body needs to maintain its current mass.

Timing carb intake so that you only eat high-carb meals an hour or two before exercise or just after helps control calorie intake

And that’s why it’s beneficial.

Eat at least small amounts of fat to regulate hormones

Fats have the highest number of calories – 9 kcal per gram compared to 4 kcal for carbs and protein. It makes sense to reduce fat intake to help reign in your overall energy intake.


Fat provides cholesterol, and cholesterol is what your cells use to make steroid hormones such as estrogen and testosterone. It’s important that you include some fats in the form of butter, avocado, nuts or dairy to help regulate these hormones… just track your calories carefully.


Your fat loss diet

Day 1

  • Breakfast: 3 egg omelette and vegetables
  • Lunch: Spiced chicken breast with green beans
  • Evening meal: Baked potato and cottage cheese with side salad

Day 2

  • Breakfast: Greek yogurt with nuts and whey protein shake
  • Lunch: Canned salmon with brown rice and fruit
  • Evening meal: Lean beef mince wraps with avocado and spinach

Day 3

  • Breakfast: Pineapple cottage cheese with small handful of nuts
  • Lunch: Mixed fruit smoothie with whey protein
  • Evening meal: Turkey meatballs in marinara sauce with wholemeal pasta

Day 4

  • Breakfast: 3 egg frittata with cheese
  • Lunch: Grilled white fish, potatoes and sautéed spinach
  • Evening meal: Shrimp with grilled onions and bell peppers

Day 5

  • Breakfast: Oatmeal with Greek yogurt
  • Lunch: Mixed berry and flax seed protein shake
  • Evening meal: Turkey and bean salad

The bottom line

In just 5-days you can shred fat and build confidence. With the right meal plan and calorie-controlled approach, you’ll feel slimmer in your clothes and accelerate yourself to long-term weight loss success.

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