2 Week Diet Review (Brian Flatt)

Brian Flatt has made quite a name for himself in the fitness industry by teaching people how to rapidly lose weight. His latest program is called the 2 Week Diet, and claims to help you lose as much as 8-16 pounds within two weeks. Is this possible and should you attempt it? I’ll try to help you answer that question regarding what is right for you. But let me first start this review by summarizing some of the program components:

2 Week Diet Program Components

Launch Handbook

This book is the basic introduction to how this diet works, but it also gives you a pretty good overview of weight loss in general. Flatt explains, for example, that many diets fail because they simply don’t deliver results quickly enough and people lose interest/motivation (that’s part of the rationale for a more rapid approach). He also shares the role that calories, macronutrients (carbohydrates, protein, etc.), hormones, and several other factors play in gaining or losing weight. Someone who is new to diet or nutrition would be able to get a very solid introduction to the basics by reading this book. But the author goes into a lot more detail about how and why this specific approach is so effective even with limited time.

One note: Flatt promotes some supplements in this program at times provides links to specific brands. I’m sure the ones he recommends are fine, but I would advise you to shop around and see if there are better deals out there.   The most important “supplements” he mentions are yohimbine, caffeine, and nicotine (nicotine in particular may surprise you, but read the book and you’ll see why he listed it as an option), and all three are easy to purchase online.

Diet Handbook

The 2 Week Diet is broken down into three phases. The first phase involves lowering your carbohydrate intake to switch your body into “fat burning” mode (using fat instead of glucose for fuel). The second phase is an intermittent fast to ramp up your fat loss, and the third phase is a low calorie and low carbohydrate phase designed to get the most out of the metabolic environment you’ve created with the previous phases.   It isn’t that complicated and it is all spelled out in the book in terms that most will be able to understand/follow.

Activity Handbook

This book is an exercise guide you can use while following this diet. The exercise component is primarily consists of short, intense full-body workouts that you can complete with very basic equipment in only 20-30 minutes. A gym membership would be ideal here, but even if you have some dumbbells and barbells (free weights) you should be able to complete the routines. There’s a limit to how much training you can do when calories/carbohydrates are limited and this program was designed with that in mind.

Motivation Handbook

This book has some practical suggestions for keeping motivated to stay on the diet. This is important because losing momentum/motivation is probably the #1 reason people don’t get the results they want when attempting to follow a diet program. I think you’d find some of his suggestions there to be helpful.

2 Week Diet: Review

Rapid weight loss strategies are a bit controversial in the fitness industry. These approaches, often called “crash diets,” get kind of a bad rap because we’ve all been told that slow weight loss is better. But considering the current obesity epidemic, I’m inclined to say that any kind of weight loss (provided that it is done safely) is a good thing. There are also advantages to losing weight quickly that I have discussed before on this blog:

Time: There can be situations in which a “slow and steady” approach to losing weight just does not fit an individual’s schedule. Someone may want to drop a few pounds quickly to fit into an outfit for a social event. Competitive athletes may need to make weight for an event. There can be several reasons why one would consider trying to lose weight quickly.

Motivation: As I mentioned, one of the main reasons people give up on diets is they just get tired of counting calories without seeing significant changes on the scale. “Crash diets” can help with this because the dieter learns that he/she can achieve results within a relatively short period of time.

Focus: Some people start making lifestyle changes with too many different (even opposing) goals in mind. I’ve lost count of the number of guys to tell me they want to lose fat and build muscle.   New trainees can often gain muscle and lose fat at the same time, but focusing all your energy and effort into a singular goal (fat loss in this case) will produce quicker results.

Momentum: Rapidly losing weight can be kind of a “jump start” for those who want to see long-term changes in their bodies. Starting off by dropping a few pounds quickly may give you some much-needed motivation for transitioning into a more long-term lifestyle change.

There’s obviously a limit to the amount of weight/fat you can lose in just two weeks. But Flatt has put together some proven strategies for losing fat as quickly as possible (reducing calories/carbohydrates, intermittent fasting, etc). I think the 2 Week Diet is a worthwhile (and cost effective) investment for those who want to focus on losing as much weight as possible within a limited time frame.

You can CLICK HERE to order the 2 Week Diet or to learn more.

Alternative Program: Do you have an extra week?  Brian Flatt’s 3 Week Diet is also an excellent diet plan that will give you fast results.  An extra week would mean even more fat loss.

Remember to check with your doctor before trying any diet and/or exercise plan.

Note: This program I have reviewed has no connection with “Dr. Oz.”  I think he has something out with a similar name but it has nothing to do with Brian Flatt’s products.

Carb Cycling Diet for Weight Loss

carbcycling

Cycling Carbohydrates: An Introduction

One of the dietary strategies you may have heard about about from bodybuilders, fitness competitors, or those just wanting to lose weight is called carb cycling.   This is a term for scheduling days of high carbohydrate consumption followed by days of successively lower carbohydrate consumption.  This approach seems to be a very effective way to maximize fat loss while maintaining training intensity.  I’ll explain the basics of why this works.

Why Lowering Carbs Works

Restricting carbohydrates (aka low carb or ketogenic diets) can be very effective for helping people lose weight.  Going several days with low carbohydrate intake (lets say 50 grams or less) eventually causes glycogen levels (glucose in the liver and muscles) to get so low that the body has to switch to another fuel source.  This metabolic shift is called ketosis, meaning the body is primarily using fat as its source of calories/fuel.   I discovered ketogenic/low carb dieting years ago and have used it with good success.

Some have adopted adopted a low carbohydrate lifestyle and credit it with saving their health (if not their very lives).  These individuals follow this diet year-around in order to stay at a healthy weight.  More power to you if you are able to do this.

The Drawbacks of Restricting Carbohydrates

But eating this way all the time is not very practical for athletes or those who engage in intense exercise like weight training.  Those of us who have trained while in ketosis can testify how sluggish the workouts are.  Eating carbohydrates refills the before-mentioned glycogen so muscles can perform optimally.

Thus the dilemma: low carb eating is great for fat loss, but not so great for exercise performance.

Carb Cycling: Lose Fat, Maintain Training Intensely

One solution to this is carb cycling, which may be able to give you the best of both worlds.  It really isn’t that complicated: you simply lower your carbohydrate over the course of a few days.  The first day, for example, you can eat 200 grams of carbs, followed by 125 on the second and only 50 on the third.  You could then repeat the cycle or just reverse it over the next two days (125 grams of carbs on day 4 and 200 again on day 5).

You may want to do your most intensive training on high carbohydrate days and try to consume most of your carbs after you work out.  This will encourage the glucose to go to your muscles and liver instead of being stored as body fat.

Most of the plans I’ve seen also incorporate a “cheat day” where you just eat what you want.  This shouldn’t hurt your fat loss in the long-term as long as you are consistent the rest of the time.

Just keep this in mind: all successful diets are based on a negative calorie balance–using more calories than you are consuming.  Carb cycling is not a “secret formula” to get around this–it is simply one dietary strategy that you may find useful.

I would encourage you to check out the 4 Cycle Solution if you’d like a step-by-step guide to this approach to fat loss.  It goes into a lot more detail than what I have written here and it is not very expensive.

4 Cycle Fat Loss Solution Review (Shaun Hadsall)

4-cycle-fat-loss-solution-review

I have had an opportunity to look over a new product called the 4 Cycle Solution diet.  I will start this review with a description of the manuals/components you get when you order this program:

4 Cycle Fat Loss Solution Program Components

Cycle 1:  7 Day Carb Depletion Diet: This phase is more of a low carbohydrate approach, designed to deplete the liver and muscles of glycogen (glucose stored within the body).  This causes a switch in your body, causing it to burn fat (ketones) instead of carbohydrates for fuel.  This will cause some fairly quick (albeit temporary) weight loss, which will hopefully motivate you to follow through with the next cycles.  More importantly, depleting your glycogen will set you up for the next phases of the diet.

Note: These first 7 days will probably be the most difficult part of the diet.  I would encourage you to stick with it because things get easier after this first week.

Cycle 2: Macro Patterning: The author begins this manual with an explanation of the pro’s and con’s of consuming carbohydrates.  He then explains how to optimize the timing of carbohydrate consumption so you keep (or build) muscle while continuing to lose fat.  The idea is to take in carbs when they are more likely to go into the muscles/liver and less likely to be stored as fat.  This keeps you from experiencing the lethargy associated with low carb diets while experiencing some of the benefits.

This phase will take you from week 2-4.

Cycle 3: Accelerated Fat Loss: This phase of the diet is similar to Cycle 2, but it is a little more intense.   You will be required to eat zero carbs on some days, but be allowed to eat a relatively high amount on others.  The idea here is to maximize your fat loss by manipulating your carbohydrates and glycogen levels in a strategic way.

This phase takes you from weeks 5-6.  It is not recommended to do this for over 14 days (the author explains this in much greater detail in the manual).

Cycle 4: The Diet Break: This phase gives you a physiological and psychological break from the strict dieting of previous weeks.  The manual explains how to increase your calories again without re-gaining the fat you lost in previous weeks.

This phase is for week 7-8 of the diet.

Success Guide and Food Journal:  This is a printable meal log so you can track what you eat on any given day.

Supplement Guide:  This is a description of the author’s recommended supplements.  The brands he recommends are a bit pricy so I would encourage you to stick to the basics (multivitamin, whey protein, fish oil, etc.) and shop around.

Bonuses:

The Fat Burning Shortcut Solution:  These are some specific exercise strategies designed to burn calories in minimal time.  You can do the diet without these, but you may want to use them as a way of making it more effective (especially if you want to add some variety to your routine).

Food Timing Tricks for Rapid Fat Loss:  This manual has more tweaks and suggestions for getting the most out of the diet.  The author goes into a little more detail regarding some of the concepts/strategies mentioned in earlier manuals.

Review:

The 4 Cycle Fat Loss Solution is built on the concept of carb cycling.  This is a popular strategy among bodybuilders and fitness competitors for good reason: it work.  I’ve seen some impressive transformations from those who use these kinds of diets to get lean.  I think this program would be good for the following type of person:

*People who have tried more traditional diet strategies and have failed to see results.

*Trainees who desire to lose fat while preserving muscle mass.

*Those who are willing to plan their meals and follow a regimented plan for eight weeks.

If this describes you then I believe the 4 Cycle Solution is worth a try.  The basic package is only 20 dollars, making it an excellent value.  Please CLICK HERE if you’d like to order or learn more.