Fasting Fat Loss Secrets – How to Drop Weight Fast


Fasting for fat loss is something that works incredibly well when done the right way.  How many people have you heard of starving themselves for days because they have a wedding or a vacation coming up? Not good fasting fat loss strategy.  If you’re looking for a fasting fat loss program I highly recommend checking out Brad Pilon’s, Eat Stop Eat book.

But if you’re looking on ways on how to drop weight fast then going on the right fasting plan can do a lot awesome stuff for you body such as burning body fat, detoxifying your body, no lean muscle loss, lowering your insulin levels, increasing growth hormone and it’s also a great way to press the reset button for your body.

I personally do a fast day every other week on Sunday and to be honest it’s pretty darn tough to do the results I’ve gotten from doing it are worth it and plus I feel 9x’s better.  I do take Branch Chained Amino Acid (BCAA) supplement on my fasting days so I still get the great fat loss results but I keep my lean muscle.  For a good source of BCAA’s check out my one of my Prograde reviews.

I also like doing my fasting days on Sundays because I usually have my cheat day on Saturday and I like to pig out one day a week.  Besides I usually feel horrible after having a cheat day and by then I’m looking forward to detoxing my body and losing all the fat I just ate.

Having a cheat day the day before you fast is strategically going to be the best for dropping weight fast.  Having a cheat day the day before fasting for fat loss is going to drastically boost your leptin levels which will put your body in prime condition to use fat as fuel while you’re in a massive calorie deficit.

You’re also going to want to drink a lot of fluids but only water and green tea.  Just because we’re not eating on  our fasting for fat loss days doesn’t mean we can drink sodas and smoothies all day.  Along with the BCAA’s you shouldn’t be taking in anything else besides that for maximum fat loss during your fasting cycle.

And to maximize our killer fasting fat loss results I also recommend doing a metabolic resistance workout along with a high intensity interval training(HIIT) session.  It’s important to do these workouts earlier in the day while you’re still have the energy because as the day goes on you’ll be using your willpower to fight the hunger rather than putting yourself through an intense workout.

For the metabolic resistance training workout I would do mostly bodyweight exercises in a circuit fashion.  So I would do something simple, yet effective, such as 3 sets of the following circuit: jump squats, plyo push-ups, walking lunges, wide-grip pull-ups, bicycle & rotates, and finishing out with stair sprints.  And after all that is said and done I would finish out with 15-20 minutes of HIIT training to maximize my fat loss results so my fasting program will be practically put on steroids (but not really, we’re not meatheads).

And after you finish your 24 hour fast you can go back to your normal healthy diet.  It’ll be a big mistake to break down and just start slamming the Jack In The Box menu.  A lot of people can’t handle fasting for fat loss but if you’re trying to drop weight fast then it’s a strategy that’s going to be vital to getting killer results.

I wouldn’t do a fasting for fat loss diet if you’re already super skinny or if you’re pregnant and if you have health problems and you’re unsure if you should do this then definitely talk to your doctor or a registered dietician first.  With all that aside if you have the willpower to do some fasting days and you’re looking for rapid fat loss results then this can be another effective strategy for your journey.

Talk soon,


P.S. – If you’re looking for a great fasting fat loss program be sure to check out Brad Pilon’s diet system, Eat Stop Eat.  I’ve personally done the program and it really does work…

About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply Karla October 12, 2010, 10:51 pm

    Just curious if you go on this fast for one day, where do you get BCAA’s supplement? Or is there a substitute for said supplement? Im going to try this tomorrow and unfortunately I did not read about the BCAA’s until right now…

    Is it horrible to do this without those supplements? Its only one day…



  • Reply Josh Schlottman October 13, 2010, 9:58 am

    Hey Karla, I would go with these BCAA’s

    I would go ahead and do it anyway if you don’t have them but in the future definitely consider using them to prevent lean muscle breakdown…

  • Reply colt October 27, 2010, 10:01 am

    so i have been working out for four yrs now and i amd trying to loss the midweight but i dont wanna starve myself for one day a week whats a good diet that i could do to maxamize my results?

    • Reply Josh Schlottman October 27, 2010, 2:14 pm

      Hey Colt, I like Cheat Your Way Thin for a good diet and you don’t have to starve yourself neither… you can check it out here:

  • Reply Paul May 20, 2011, 3:06 pm

    So when do you eat after a cheat day? For example if i had a cheat day on Sunday and stopped eating at 8 p.m., would i eat the following day on Monday at 8 p.m. or Tuesday morning breakfast? Im a bit confused on this matter of a “fast day”.

  • Reply Bridgette May 6, 2012, 6:37 am

    Hi Josh, how do you know how many grams of BCAAs to take for the whole day?

    • Reply Josh Schlottman May 19, 2013, 10:34 am

      .3 grams per pound of body weight split over 6 doses taken throughout the day

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