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.Think of #TheWildDiet Rapid Fat Loss Plan as a kickstart to your lifelong health journey. Click To Tweet
Ready? Great. Let’s Get Started.
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NO MORE boring meals and calorie-counting wheels. No more embarrassing weigh-ins or killer treadmill workouts. Just delicious food and simple home-exercise that will have you shedding fat in no time.
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What strategies have worked for you to drop weight and keep it off? Share your story in the comments below.
I’ve been following your advice for 3 weeks. I’ve completely cut out processed junk (not food) and most dairy. I’ve also been working out 4 days a week. I feel amazing! Lost 15 lbs so far but more importantly I feel healthy. I’m so grateful for my life change!
Congrats Kristin! That’s fantastic news. Thanks for sharing your story. Keep us updated on your progress!
Abel James says
Congratulations Kristin, I love that you’re not only losing weight but – most importantly – feeling better! 🙂
Aubrey M says
My husband and I are one week on Wild Diet and it’s working great for me (I work from home), but my husband is struggling with a lunch that fits the program. He is in his car all day, so lunch must be something he can eat with his hands and either take in a small cooler or buy in a drive-thru (not ideal). He enjoys juicing, but isn’t crazy about smoothies. We’re struggling to come up with ideas that aren’t sandwiches. Any thoughts?
Yes! Try using a collard green leaf to wrap up sandwich ingredients like a burrito. You can use the leaf raw, or blanch it for about 60 seconds to soften it up. Here’s a pic to see an example: http://bit.ly/1lZhCuA
You can also toss leftovers over mixed greens for a portable lunch. Hard boiled eggs are also filling and easy to take with you.
Is this something you can do while you’re nursing?
I can tell you this…Everyone is different, however, I went on a 3 week JUICE FAST while nursing. I made sure to eat 1-2 tablespoon of good fat (raw almond butter, mashed avocado) to keep my energy levels up. I included my breastfeeding teas like Mother’s Milk and Fenugreek). I never had a problem producing, I lost weight extremely fast, my skin looked beautiful, I was very calm and relaxed. I like it would be an awesome idea even tho I am not a doctor.
Out of curiosity how low did you have to cut Chaz’s fat calories to get him down to 3% body fat?! That is insane by the way!
I have been on the Wild Diet for a week now and have lost 11.4 lbs. I know a lot of it is water weight, but I will take it. When I first started, I thought the low carbs would be hard, because I’m a carb junky. But I can say, I have not carved carbs on this plan! I also have more energy and feel awesome! I can’t wait to see how my body & mind changes in the following weeks. Thank you for sharing this program!
Hi. I’ve been a subscriber of your podcast for a few years and have heard bits and pieces of your recommendations. I followed a modified paleo diet for the last 3 years and have lost 30-40lbs (not sure about the exact weight since I stopped weighing myself when I got so fat). By modified, I mean I did the best I could but wasn’t 100% compliant and didn’t even workout on a regular basis. Seeing that I got such great results with half arss effort, I’d like to step it up a bit and get healthier and more toned. How much sweet potatoes or other carbs and when should I eat them if I’m attempting something like the Beachbody Body Beast? I find that I lack energy and am too wiped out to do the workouts if I’m doing the paleo strictly. Also, is it safe to paleo during pregnancy? Btw, I’m a physician, but none of this was actually taught in my formal education. I wish it was though. So thank you for doing what you do!!!
Great stuff! I’m going to follow this as closely as possible. In terms of workouts on the rapid fat loss protocol, what should I eat after the workout? Also, following the sample day exactly, at 5’10 and 220lbs, would that be healthy for me?
His Dudeness says
I had my dad sit down and binge-watch MDIBTY, and he finally gets it. He thought my relative ease at dropping 75lbs while eating things like bacon cheeseburgers and salmon with hollandaise was due to my relatively young age. Seeing Kurt melt before his eyes made him think he can do it too. And he has a freezer full of venison to get him started. Can’t wait to have my healthy dad back. Hopefully, he’ll regain the health he needs to hunt with my brothers and I like we used to.
Anne Lowe says
Im an ER nurse who works 7pm-7am and going to school for my BSN. I have a hard time staying awake at work when its not busy so I eat and eat. Plus doing on like classes doesnt help especially when I sit at my computer and munch. Ive gained 60lbs in the last 8 years working this shift. I hate being this fat, Im uncomoftable and always tired. I have a hard time sticking to a diet. My husband who is 100lbs overwieght just cant loose weight either because he works from home and snacks at night. I think this diet would be the best for us. Just not sure we or I can keep it up. All I want us to do is be thin and healthy. We dont even go on family vacations becasue of our size. Help….
You guys should try putting 1-2 tbsp of pure creamed coconut in your coffee. ?
The post says to avoid high-temp pasteurized milk – how about raw milk fresh from a dairy that has happy cows? My book is supposed to arrive tomorrow!!!
I just bought your book The Wild Diet: Get Back to Your Roots, Burn Fat, and Drop Up to 20 Pounds in 40 Days and am so excited to get started reading it! I also see your offer for The 30 Day Fat Loss System at $20 off. Is this the same information that is included in your book that I purchased? Or is it something completely different? Thank you so much!
Abel James says
Hi Lea! The online 30-Day program also comes with meal plans, as well as audio and video. Enjoy the book! 🙂
Hi Abel and Alyson,
Started your program and lost 3 pounds in my first week! I just received your book and it’s awesome!
I am going cruising tomorrow for 11 days to the Caribbean so I’ll take advantage of all the high quality fish, meats and produce on the ship and stay away from all the bread and try not to eat too much.
Abel James says
Congrats Kim! Man, I’m jealous… That sounds like an amazing trip!
My husband and I recently bought your book and are excited about our progress so far! Easy to stay on track and I love that I am not hungry…..shocking. While telling a friend about your plan they asked if it was safe to do while breastfeeding? I am a nursing mom also and hadn’t even considered this. Apparently toxins can be released in the milk during fat loss. Is this safe for the baby if it’s only going to be temporary? I don’t want to have to sacrifice my baby’s health for my own. Thank you!
I am so glad I came back to this page and read it again. I started out doing this 17 days ago..I lost 11 pounds first 5 days, 14 pounds my 9th day and now 21 pounds in 16 days..it is 3am the 17th days hasn’t even started..lol..I was doing really good and then I started having 2 gutter coffees every morning, basically because I bought a French press and .1 the coffee was so delicious and 2. because I would make a whole pitcher full so i would feel like I had to drink it…I started making butter covered shrimp scampi on butter covered zuchinni noodles, I had a big salad with an avacado and olive oil, garlic dressing with 3 over easy eggs on top…I know..right? That is just part of my addiction to food..it is my only vice, but i am seeing my mistakes now a lot quicker than I would have before…and I am putting on the brakes..skreeeeeeeech…I have been IFing since day 2 and have not stopped that, which is good and probably why i still have been losing…but i have been really restless with all of the caffeine in the coffee and some of the tea I drink..I have been an insomniac this last week. So..now I know, once again, black coffee in the morning followed by water and some green tea..maybe broth at 1pm..2 eggs scrambled with a handful of kale lightly tossed in just to warm it at 2-3pm and then 3 oz piece of fish or chicken with a large salad or medium salad with asparagus or brussel sprouts roasted…no more cheese on everything…yeah, I’ve been sprinkling on the cheese too..water and decaf tea until bedtime..I just needed a refresher course…and I find that is I write or type all this out, it stays in my brain better than opposed to reading it and saying,” yep, that’s the way to do it…lol” Thanks so much and I know I am babbling on and on..It is nice to have a place where I can let all of this out. Thanks again and let ya know3 in a week if it kick starts me right back into losing smooth and fast <3 ya both, Katy
Andrea Beutler says
Hey Abel and Alyson,
Day three for me, having my first fatty coffee, not too bad, thought it would be kind of gross, but very little taste. I have to say that I haven’t felt hungry once on this plan. Thanks for being so inspirational and sharing this not so new diet in an easy to follow way! I love the cooking demos by the way! We will see where I am in 30 days!
Awesome! Looking forward to hearing from you again, Andrea. 🙂
I heard you on Bulletproof Radio. I was wondering how you feel about spices /seasoning/ sodium?
Hey Abel and Alyson,
Just bought your book and I’m excited to see how how the program works. I saw The Wild Diet on My Diet is Better Than Yours and it got me interested in starting a new program. I started the year by doing a portion control system and then slowly cut out carbs and replaced some of my fruits and starches with veggies and protein. I now want to lose those last few pounds and I think I need something like this. The only thing is I’m training for a half marathon and will probably need a bit more calories filled with sweet potatoes and fruits the night before my long runs. Would that effect my results? Also, is this recommended for women? I know women have different reactions when it comes to fasting. I did not know if you had coached women on this particular program as well. Thanks for any advice!
Good thinking with sweet potato. That’s an excellent carb for fueling up on the night before a big run. You can boil the sweet potato instead of baking it, which cuts the glycemic load in half.
Fasting doesn’t work for everyone, but I sure enjoy it. I fast 4 or 5 times a week when it feels right. Give it a try and see how you feel. Here’s another article with some tips: http://bit.ly/fast101
Let us know how the half marathon goes!
I wasn’t sure this would wirk for me but seeing Kurts results prompted me to purchase the book. End if week one i was down 7 lbs! Crazy. I feel better than ever, brain fog gone, LOVE the fatty coffee and looking forward to the future. Oh by the way, the only working out i did was squats!
Abel James says
Hello Abel. I try to loose weight for 1 year with Optislim,weight watcher, and Jenny Craig nothing help me until my nephew told me about your diet. I started on the 3 of December 2015 with the bulletproof coffee plus ketogenic diet,my sugar level is normal now,currently type 2 diabetic, plus my high blood pressure was 200/100 now is 128/65..
I can’t thank enough to your ,dr Mercola, and dr Pelmuter for all your information you send to me.
I’m 65 from Australia, my weight was 97 now 86.my life change so much,because to much weight is not good for me because I’m suffer for severe cervical stenosis and brain surgery because of my high blood pressure.i will continue with ketogenic diet forever. I love my fatty coffee every mornig.
Thank you to all yours.
I’m on day three of wild diet. I think I’m doing things correctly but I’ve been hungry for two days! Help! This is not fun.
Abel James says
If you’re hungry, eat more. Adding more fat to your Wild meals (like olive, coconut, grassfed butter, etc.) can also fill you up.
Let us know how it goes!
Thank you Abel. I am finishing reading your book at this moment. I am encouraged because it sounds very doable. My family is in an overweight crisis and we need change drastically. My husband and daughter are both 200+ pounds over weight. Neither one of them are able to exercise so I am hoping that they will stick with this and lose weight without exercise for a while. Food cravings and hunger are big for them so educating ourselves on managing them is critical. I need to lose 20 pounds. We are working on this and have enjoyed your recipes greatly. We are all learning portion control as well.
Hi, I am on day 8 and only down 3lbs. I am following the diet with one cheat day. My problem is by 630pm I have absolutely no energy left?? I also crave sugar or carbs… HELP!!
I’ve been eating wild for about a week and a half. I like it so far but want to rev up my weight loss before I go on vacation in May. What I like about the 30 day plan is that it’s given me recipes with full directions. The sample day for the rapid weight loss protocol is kinda helpful but not as concrete. Do you have any 30 day (or even 2 week) guide for the rapid weight loss?
I am interested, but does it matter what time of the day I work out and my current size and goals?
Abel James says
Hi Matt, we can make it work to get you where you want to be.
I’m totally confused. I bought the book, bought the lose 20# in 30days download and after gaining 2# I see if you want to have rapid fat lose eat less fat? Drink black coffe, lean cuts of protein?
Hi Christina, you might not see the scale move right away and you may even see an uptick in the numbers on the scale. But there’s a lot more going on in your body. Besides the number on the scale, you’re getting your gut bacteria in balance, you’re changing the way your body uses fuel, you’re replacing fat with muscle. This is all progress!
The rapid fat loss protocol is restrictive, and not something we typically recommend for sustained long term health. But when Abel and Kurt were on My Diet is Better Than Yours, they were looking for fast results because they only had a few months of filming together. The Rapid Fat Loss Protocol details the ways that Abel altered The Wild Diet to help Kurt get the fastest results possible.
For the first week, Abel had Kurt cut out all the sugar and carbs from his diet, and he enjoyed grass-fed meats, homemade bone broth, green smoothies, and lots of veggies. By cutting out the carbs and sugars and eating more fat, Kurt switched his body into fat-burning mode — he was fueling with fat instead of carbs/sugar.
Once he was a fat-burner, Abel had Kurt scale back on the amount of fat he was eating so his body could burn the fat from his body as fuel. Kurt had a lot of body fat stores — this is essentially stored energy. Think of a bear fattening up for hibernation. During the winter months, the bear’s body is burning the stored body fat as fuel.
While eating fat is great for you (your brain is 60% fat!), some people who are carrying a lot of excess fat can benefit from scaling back on the amount of fats they eat to allow their body to burn body fat.
The calories you eat are more complex than what labels indicated. A can of soda does not equal a can of tuna fish (no matter how much Big Food wants us to believe that). That said, calories do matter. Think of it this way — the food you eat is energy. If you don’t use that energy, your body may store it as fat on your frame.
So it’s great to have those good fats in your diet. If your weight loss stalls, you can troubleshoot by scaling back on fats to see if that speeds things up.
You store toxins in your body fat, so the longer you eat this way (without chemicals and processed foods in your diet), the longer your body has to detox those stored toxins.
All those greens veggies you’re eating daily are wonderful and are helping your body to detox. So, you don’t have to cut back on fat (especially if you really love it in your routine!). Your body will remove those toxins over time.
Here are some more ways to troubleshoot if you’re not seeing results:
– Cut back on fruit and other sugar
– Cut out nuts and seeds, which are typically higher in Omega 6’s and boost up your Omega-3’s by supplementing with a high quality omega fish oil
– Cut out diary, which can stall weight loss for a lot of people
– Get more sleep
– Get enough fat. Short-chain fats, like those found in coconut oil, promote weight loss and are associated with a decrease in body weight, waist size, and blood triglycerides. Healthy fats protect your body, promote proper cell function, support the release of fat-burning hormones, aid in the absorption of vitamins and minerals, and add flavor to foods.
– Scale back on fats. We prefer a high-fat diet most of the time, but when you’re troubleshooting (as mentioned above) scaling back on fats once you’re in fat-burning mode can help your body use the fat stores from your own body.
– If you haven’t yet, go gluten-free and avoid all processed foods. More on this here: http://bit.ly/wheatbely
– Indulge a little less. if you’re indulging in low-carb treats too often, this can lead to the weight slowly creeping back on. Especially if those treats are high in sugar or insulin-spiking ingredients like tapioca flour, arrowroot starch, or brown rice flour.
Let us know how it goes and what seems to work for you!
Thank you for your responds. I was on medifast for almost 2 months and lost 20 pounds. I wanted to lose 10 pounds more and knew I needed to do something different because medifast wasn’t a lifestyle. I didn’t want to gain the weight back that I lost but wanted to continue to lose. I saw this diet on the show my diet is better than your diet and ordered the book, ordered the 20# in 30 day download and went to work cleaning out the kitchen and putting together lists of food from the download and book. The last day of medifast I couldn’t wait to start the wild diet the next day! I was already use to about 1000 calories a day ( medifast is a keto diet) and not eating much so I was freaking out when I was eating most of what was on the daily menu and gaining weight. I still haven’t tried butter in my coffee. I’m a black coffee girl and I haven’t been eating fruit and the sweet treats. I basically have been eating eggs for breakfast spinach salad with tomatoes, cucumbers and half of an avacado with a squeeze of lemon and olive oil for dinner just protein with steamed veggies at night. I started on Monday T25 and have felt a bit hungry so I had like 6 walnuts but honestly I’m scared to eat because of how hard I worked sticking to medifast to get where I am. Any suggestions?
Feel free to adjust the plan to your preferences. For example, we have desserts in the Meal Plan (part of the 30-Day program), but since you’re in the habit of going without desserts and treats you may want to avoid the desserts. Some people feel too restricted without treats and end up binging if they don’t get to indulge semi-regularly, so those lower sugar treats a good option. For others, it’s better to avoid all sweet things, since they can trigger overeating and they may achieve faster results by staying away from all sugar.
Play with it and see what works best for you.
If you have any more questions, check out the Fat-Burning Tribe. We have a thriving online community of people who answer each other’s questions, and we share a new meal plan each month. You can try it for $1 for your first month here: http://fatburningtribe.com
I just bought your 30 day fat loss plan. I was browsing through your website, and found the Wild Diet rapid fat loss protocol. I’m completely lost now reading to eat less fat to lose fat. I’m use to do intermittent fasting, and want to carry on doing. I was following the Bulletproof diet, which is great, but sometimes it would take me 5 days to lose a pound. I’m so impressed with Kurt’s result that I would like to try your method. I’m moving abroad in 2 months time, and really would like to loose quite a bit of wait while here in the U.S
Sorry, I meant weight. ha ha
I guess I should have read Alyson response to Christina first, she explained quite a bit in there. So my only doubt now is: if I’m doing intermittent fasting do I still need to cut back on fat? I’m not fat-adapted yet. It’s being a month since I stopped the Bulletproof diet, and have been eating lots of carbs, and crappy food.
I’m really looking forward to go back eating clean again.
Abel James says
Hi Rogeria, first things first – cut back on the carbs and crappy food. As far as eating fat goes, the goal is to eat when you’re hungry and don’t worry about it when you’re not. Keep on truckin!
Will try to spread the word about the ” Wild diet” while living in Kuwait. lol
Kathy Johnson says
Hi Alyson & Abel –
I am a 58 yr old 5’6″ and was at 230 after a serious ATV accident which is mending well. This happened 3 weeks ago so with a fractured L10 and 3 broken ribs, it’s going to take a bit. I purchased the weight loss plan about 4 months ago and started but fell off. I started again after the accident and have been delving into as much info and reading everything you sent in your wonderful package. What I am not seeing is a recommendation for the number of carbs, fats, etc. a day. I am down to 220.2 after only 6 days having added water as the only “liquid” right now because of the metabolism increase I read about with one of your friends. I am going to start adding the shakes in a day or 2 but am doing pretty well with your list from the program. There is so much to eat on there, it gives great variety. My body also seems to be craving the veggies and clean foods, probably because it’s working so hard t heal itself. I have tried looking on the internet for these numbers and have found other peoples recommendations, but would rather have them from you to stay more strictly in your program. I am going to send before and after pics and am being successful! Thank you for the wonderful support even after purchasing and the loving coaching you both give. You guys are awesome! PS – The superfood cookies are delicious!!!
Abel & Alyson – i love the Wild Diet but have lost then regained weight, actually more than I started with. Is there a “set point” weight and if so how do I lower mine permanently? Or how do I keep the weight off for good? Thanks!
So i combined this wild diet with blue fat freeze system and it work. I lost 3 inches around my belly in 2 months. I don’t know which helped more but i’m grateful to both for giving me a slimmer look. Now i feel confident going out with friends.
I just wanted to say how much your diet is helping me. I stayed in relatively good shape till i got pregnant 2 years ago and gained 70 pounds. I felt depressed and began having health problems. Seeing your diet on MDIBTY, I knew that your diet would help me. It gave me the motivation i needed to stop making excuses and make it happen. I started 2 weeks ago and lost 10 pounds so far. I really enjoy the intermittent fasting aspect as well, makes you feel a lot more clear headed.
i love my breakfast, have no time for lunch. so when i find i have put on the pounds, i just go on my own type of fasts. I make sure i have my breakfast before 6am, i love my breakfast, i eat anything from the leftovers of the previous night but i make sure i have some coffee. after that i eat jut after 6 pm and if late befor 8pm, then nothing till next day just befor 6 am. works for me and in a week i drop two sizes and fit into my normal clothes. i have fat clothes upto size 12 and normal clothes.
i believe intermittent fasting does actually work and it does wonders to my skin as well!! i do not eat anything specifically, i just avoid junk food and avoid meat proteins while i am doing the fast.
it works for me, I am a blood group A. I do not do any strenous exercise ‘cept walking and have managed to maintain my weight between 57 and 67kg without any training or exercise or diet.
most importantly I think we are what we eat… this is what influences our weight. i almost know what will trigger weight gain with me. we all do but we lack the will to stop ourselves in time. If we did I believe we would not have any issues of being overweight.
That small amounts of dietary fat may pass cell membranes via osmosis isn’t in question. Without the presence of insulin you can not store dietary fat in adipose tissue. My “theory” is still correct. The less insulin, the less fat storage, thus dietary fat can not be stored as fat.
My husband is trying to lose weight and I’m trying to tone up. I like Paleo recipes and have tried several from the book but we are also trying to get pregnant is this diet still OK for pregnancy? How can we still stick with the diet when I’m pregnant so my husband can still get the result he’s looking for?
Is there a minimum or maximum amount of calories a women should eat with the wild diet?
Wanda Jones says
Hello my name is Wanda and I’m o Beast I’ve tried everything to lose weight nothing worked I usually lose motivation could you please send me a diet plan that worked for you all because nothing works for me I will greatly appreciate it thank you
How does this rapid fat loss plan differ from the 30 day? I bought the 30 day and want to have the results of the rapid plan. What do I need to do for those results. All in all, what is the difference between the rapid and regular plan and where can I get it? Thanks!
prince Faizi says
thanks for this..
Petra Carlson says
I am too much boar about my heavy weight. I still trying many tips but they won’t work for me. If you had more insight about it i will greatly appreciate it.
Leona Harris says
You should maintain a pregnancy diet food list. You can make this list via the conversation with the doctor. Hope, so it will work for you.
John Mruz says
Abel- Can you be more specific about limiting dairy? Is it ALL dairy, or just milk and cheeses. (i.e. I have two eggs every morning – are they inhibiting fat loss?)
People across the globe are reporting that they’ve dropped 1-3 dress sizes, 1–3 inches off their waist, have flatter stomachs, and lost fat off their hips, thighs, and butt in just 14 days. With The 2 week diet.
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Sherry Gajos says
I liked what you said about how your goal should always be to lose fat and not weight. I need to do just that and I want to make sure I don’t hurt myself by not eating enough and lose muscle instead of fat. Thank you for the information about how doing so would cause the body to burn through the muscle I would have worked so hard for.
Hi , my husband has gained so much weight and he has a back pain now . Will this plan work if he doesn’t excercise on daily basis . Will try to make him walk atleast on daily basis.
Hi Lea! The online 30-Day program also comes with meal plans, as well as audio and video. Enjoy the book!
Jacob Smith says
Thank you for sharing these healthy tips on losing weight.
Thanks for this wonderful article.
Over the past few years the study has provided a wealth of information about what we should and should not eat to live a long, healthy life. In short, we know how certain foods affect our bodies, so we can adjust our diet accordingly to stay healthy and lose weight.
I hope this article will help all reader to make a healthy diet plan to lose weight in 30 days.
These tips are very helpful to me. Thank you so much for sharing useful information.
Julie Saldana says
I totally agree, eating a lot of fiber is good for dieting. Because you will find it full of vegetables instead of meat or starch. it’s amazing. Thank you
leslie Annan says
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Saranya Ram says
Hey Abel, rapid wild weight loss sound creepy! Meanwhile, I take personally to check those tips, thank you.
It sounds similiar to my method – parental-love.com/weight-loss/simpe-weight-loss-system but more like on steroids 😉 I should change all my habits and diet in 3 months, first month ahead and first pounds lost 🙂
Would this diet work for overweight teens as well?
Hi Abel, Great posts. Thank you for the effort, you put here. I just really enjoyed your article and I hope this will help to improve my health and fitness. Thank you so much for the great article.
Daniel K. Voyles says
I like your wild diet rapid fat loss plan with all that great information. You did a fantastic job. Thank you.
RISHABH MOHAJANKAR says
You are doing great work by guiding us in our fat loss journey with your exercise and nutrition articles. Always looking forward to your tips to achieve my goals. Thank you so much.
Thank You to everyone sharing a story on here! i’ve gone from a size 5 to 15 over the past 5 years. due to health problems, surgeries – i’ve become extremely sedentary. i get by on ssi & food stamps – so spending $$ on organic super foods isn’t an option. but i’m sicker now than before; i’ve all this extra weight making me tired, dragging me down; forget looking in a mirror – i don’t even recognize myself & want to cry all the time. i’m the only one who can change this! i decided to start by going thru all my foods & getting rid of the unhealthy stuff that’s gotten me to this point. i’d rather eat less of the more healthy, pricier foods, than much of all the unhealthy foods, often served at soup kitchens & given away by food pantry’s & what i can barely afford to buy (sad that ‘filler’ foods are usually cheapest). reading all of these stories has been an inspiration! <3
Congratulations Kristin, I love that you’re not only losing weight but – most importantly – feeling better! 🙂
Congrats Kristin! That’s fantastic news. Thanks for sharing your story. Keep us updated on your progress!