Using this 5 Day Diet plan will help you lose up to 10 pounds fast.
This diet helps you lose weight fast, but it can be pretty intense so I wouldn’t follow it all the time. The goal of creating this 5 Day Diet was to create an easy-to-follow plan that will get you some impressive results.
Most people will just starve themselves when they have to lose weight in a short amount of time. That doesn’t work too well. This diet can be used if you need to lose some unwanted weight fast or if you want to jumpstart a new nutritional meal plan.
You will have to follow this diet to the “T” if weight loss is your goal. Going off this diet meal plan during the 5 days can really hamper your results. I know if you have to lose some weight fast then it can be confusing what you need to do.
Follow this quick 5 Day Diet meal plan so you drop some fat fast without having to starve yourself the whole time.
The 5 Day Diet Plan
You will be using 4 different types of dieting “days” during this quick 5 Day Diet meal plan. These days are strategically designed to allow your body to burn the most amount of fat in the shortest time possible. You have to follow the order of these days precisely otherwise it could shortchange your results.
Here is the layout for the 5 Day Diet:
- Day 1: 24-Hour Fasting Day
- Day 2: Protein Shake Day
- Day 3: Medium Carb Day
- Day 4: Low Carb Day
- Day 5: No Carb Day
We’ll get into the details of this diet next, but you should make note of the order. The first day is a Fasting Day where you’ll be creating a huge caloric deficit in your body. This will jumpstart your body’s fat burning metabolism.
The Fasting Day is then followed by the Shake Day. Your goal with Shake Day is to keep your carbohydrates at an absolute minimum. You’ll still be getting some calories to keep your metabolism running strong. The amino acids from the protein shakes will keep your body from losing lean muscle.
The next day is a Medium Carb Day where you’ll give your body some much-needed carbs after previous no carb days. This will re-ignite your metabolism so your body will keep burning off fat. If you go no-carb for too long it’ll cause the fat burning process to slow. This is the optimal time to reintroduce a few carbohydrates into your diet.
The next to last day is a Low Carb Day followed finally by the No Carb Day. Here you’ll drop your carbohydrates into the low level after the previous Medium Carb Day. It is the ideal time to cut them back out since your body just had an influx of carbohydrates. This will stoke your fat burning furnace so you can drop a good chunk of fat and unwanted weight before this diet is over.
You can see more on how to lose 5 pounds in a week naturally here.
Day 1: The 24-Hour Fasting Day
The 5 Day Diet starts off with the 24-Hour Fasting Day to create a huge caloric deficit in your body. This will instantly cause your body to start burning off fat.
Most people make the mistake of not eating or drinking anything during intermittent fasting. This can be a huge shock to your body and the cravings will become unbearable. The trick is to only consume black coffee, Keto Elevate, unsweetened tea, and Branched Chain Amino Acids (BCAAs) to lower the hunger pains.
You should be taking Keto Elevate throughout the entire 5 Day Diet. It’ll increase that fat burning while you’re fasting.
The BCAAs are also recommended for this diet meal plan as they’ll help to prevent muscle catabolism. If your body isn’t getting enough amino acids (the building blocks of protein) then it’ll burn off muscle.
We want to keep your body’s lean muscle to prevent you from becoming “skinny fat.” This is where your body appears to be thin but it’s actually mushy and dimply. Having some lean muscle will shape your body and make you look more toned.
To calculate how many BCAAs you need throughout the day take your body weight (in pounds) and multiply it by 0.2. Then take that number and divide it by 5. This will be how much BCAAs in grams you should be taking over 5 different servings throughout the 24-Hour Fasting Day.
Make sure you’re using a higher quality BCAAs such as the ones from Jaylab Pro that doesn’t contain any artificial sweeteners. So if you weigh 200 pounds then you’d take 8g of BCAAs for 5 different servings. If you weigh 150 pounds then you’d only take 6g of BCAAs for 5 servings throughout the day.
Day 2: The Protein Shake Day
The goal of the Protein Shake Day is to reintroduce some calories and protein back into your body.
Most people would starve themselves here, which wouldn’t be the best for weight loss. Starving yourself would give you crazy hunger pains that’ll have you cheating on your diet in no time.
By reintroducing some lean calories you’ll be able to stave off those hunger pains a little easier. All while still keeping your fat burning engines running on all cylinders.
The protein in the shakes will prevent muscle catabolism as your body rapidly burns off fat. When buying your protein shakes remember they are taking the place of food and meals. The price will offset itself from the food you would’ve otherwise have had to buy.
The protein I recommend for the 5 Day Diet is:
These are both highly reputable supplement companies that make only the best quality products. Both of these protein powders make delicious protein shakes that are super low carb and contain zero artificial sweeteners. I use them and recommend them 100% if you’re wanting only the best results on this 5 Day Diet.
If you don’t want to go with either of these two recommendations then try to find another low-carb protein powder that doesn’t contain any artificial sweeteners. Take one scoop of protein powder from either of the two recommended ones above 5-6 times throughout the day.
You can also try my Protein Shake diet to lose even more weight in 7 days.
Day 3: The Medium Carbohydrate Day
Now is the time in the diet to give your body a quick break from going no-carb. If you would completely eliminate all carbohydrates during these 5 days then you wouldn’t lose the most amount of weight possible.
Try to eat the majority of your carbohydrates for the day early in the morning. this way you can better burn them off throughout the day. Then keep the rest of your meals from lunch to dinner only protein and fat.
Since you should already have the protein powder above then it’ll be a good idea to take it before bed too. This will keep your calories low as you go to sleep. The protein will also help to keep your stomach feeling full so you can get a better night’s sleep.
It’s not a wise idea to go to bed hungry. This will cause the quality of your sleep to suffer. If you’re not getting enough sleep then cortisol levels will go up in your body. As the cortisol levels go up then you’ll also have increased fat storage. It’ll also be more difficult to adhere to the diet.
Here’s how to calculate your macronutrients and calories for the Medium Carb Day:
- Carbs: 0.5 x per pound of body weight
- Protein: 0.8 x per pound of body weight
- Fats: 0.1 x per pound of body weight
Day 4: The Low Carb Day
The day before the last day of the diet is a Low Carb Day. This is the perfect time to keep your daily carbohydrate intake to a minimum. This keeps your metabolism burning fat at a high rate.
Here you can expect to lose the most weight as your insulin remains super low these last two days. The goal is to keep your daily carbohydrate intake under 10%. Keep in mind some of the foods you’re eating will naturally contain some carbs.
All the meals your eating throughout the Low Carb Days should be made up of only protein and fats. This is a strict requirement. It’s important not to allow your body to have more than 10% carbohydrates for the day to get the best results.
Then before bed, you can take your protein shake and krill oil supplement. This maximizes your fat burning furnace as you sleep.
Here’s how to calculate your macronutrient intake for the day:
- Carbs: 0.2 x bodyweight in pounds
- Protein: 0.8 x bodyweight in pounds
- Fats: 0.2 x bodyweight in pounds
Make sure you keep an eye on your calories for the day. It’s easy to overeat when your body is craving carbs. For the No Carb Day just multiply your bodyweight in pounds by 0.1 for your carb intake. Keep the protein and fats the same as the Low Carb Day. Use an app like MyFitnessPal or My Macros+ to track your daily calorie and macronutrient intake.
Day 5: No Carb Day
The last day of the diet is a No Carb Day. With the low carb you’ll simply be cutting out all carbs other than some green leafy vegetables like kale, spinach, and Swiss chard. Cruciferous vegetables are also allowed such as broccoli, cauliflower, and Brussels sprouts. So even brown rice should be avoided.
5 Day Diet Food List
- Beet/Beet Greens
- Bell Peppers
- Bok Choy
- Brussels Sprouts
- Collard Greens
- Mustard Greens
- Romaine Lettuce
- Sweet Potatoes
- Swiss Chard
- Turnip Greens
- Protein Powder
- Salmon (best fish for weight loss)
- Avocado oil
- Brazil Nuts
- Coconut oil/milk
- Extra virgin olive oil
- Grass-fed Butter/Ghee
- Macadamia nut oil
- Olive oil (extra virgin)
- Pine Nuts
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnut oil
The Last Word
If you follow this 5 Day Diet to the letter you can definitely expect to lose weight fast. Keep in mind this is still less than a week and even though you’ll get some impressive results you shouldn’t expect miracles.
Expect to lose some weight, but it’s important to be realistic about what the body can accomplish in only 5 days of dieting. You can also lose 10 pounds in 7 days if you’re looking for a lense intense meal plan.
This 5 Day Diet shouldn’t be used all the time as it can be hard to adhere to over a long period of time. Instead, take a look at The Flat Belly Formula that’ll transform your body by dropping those last unwanted pounds for good.
The Flat Belly Formula is a science-backed diet and workout program that’ll have your body burning fat around the clock. And the best part is the weight loss will stay off since the program is sustainable.
Make sure you strictly stick to the programming throughout the 5 Day Diet plan to get the best weight loss results.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.