4 Week Diet Review (Brian Flatt)

I’ve had the opportunity to check out Brian Flatt’s latest program called the 4 Week Diet.  Flatt basically specializes in designing short-term diets (what some may call “crash diets”).   His first (and maybe most popular) program is the 3 Week Diet.  And he also has an even shorter version of it called the 2 Week Diet. Both of these are good, but later I’ll explain the potential advantage of a four-week plan.

Let’s think about the whole “crash diet” concept before we go any further.  You may think that it’s dangerous or unhealthy to lose weight quickly.  But losing weight quickly is not inherently bad for you if you are otherwise healthy.  Many who bash crash diets don’t really think about the devastating, long-term consequences of obesity.  In other words, the obesity epidemic in Western countries cost us billions of dollars, yet people panic when you talk about losing weight quickly.   Flatt goes into a lot more detail about this in his book, but it’s something you need to know going into this process.

4 Week Diet–Summary:

Now let’s look at the way this program is set up:

Here are just a few of the concepts that you’ll read about if you decide to invest in this diet:

Why 4 weeks?  According to the author, research has shown that it takes approximately 28 days to form a new habit/pattern.

How we get fat/thin: You may consider this self-explanatory, but Flatt goes into some detail that you will find helpful.

Micronutrients and Macronutrients: What the body needs for fuel.

The Indisputable Rules of Fat Loss:  This covers some of the caloric and hormonal issues that are essential to understand of you want to lose weight.

Intermittent Fasting:  If you haven’t heard about this before you are missing out on an extremely safe and effective strategy for reducing your caloric intake and optimizing fat burning hormones.

Reducing Carbohydrates: Lowering your carbohydrate intake is one of the keys for getting leaner–it encourages the body to burn fat for fuel.

The Truth about “Starvation Mode”: There’s a lot of misinformation about this and many believe that low calories (even for short periods) somehow damages the body’s metabolism. This myth is cleared up.

Exercise:  How to get maximum results in minimal time through the right kind of training.

Fat Burning Supplements: What works and what doesn’t.  Some of his recommendations may surprise you.

Note:  The author recommends quite a few brand-named supplements in his program (smoothies, protein shakes, etc.).  There’s nothing wrong with what he recommends but I’d shop around and see if you can find similar products for a lower price.  And remember that supplements don’t make that much difference in the big picture.

The Five Phases:

The first phase is eating a low carbohydrate diet in order to set up your body to burn fat.

The second phase is your first experiment with intermittent fasting.

The third phase is designed to build momentum from the previous phases–maximizing your fat loss.

The fourth phase is another short fast.

The fifth phase is designed for slightly more “normal” eating (but still involves a calorie deficit).

Following these five phases should result in a noticeable reduction in weight and body fat.  Flatt also explains how to keep from gaining it back.

The Activity Handbook:  This section is a general guide for exercise.  You’ll learn some basic exercises you can do and some general guidelines for putting together an exercise program.

What I’ve tried to do here is summarize the program.  It is by no means exhaustive.

REVIEW

First and foremost I would recommend you see your doctor/physician before starting a new diet.  Having said that, here goes:

There can be many reasons that someone may want to drop a few pounds quickly instead of using a slow/steady approach: an upcoming social event, sports competition (involving weight class), the desire to achieve a goal as quickly as possible, or the need to start a physical transformation with serious momentum.  I’ve written about this before on this blog.

There are two distinct advantages of the 4 Week Diet compared to Flatt’s other programs:

1.  All things being equal, the longer you stay on a diet the more weight you will lose.  The extra time spent in a calorie deficit will help you lose more weight (vs. 2 weeks or even 3 weeks).

2.  A month may be enough time for you to actually begin to change life habits.  I’ve heard different ideas on how long it takes to start a new habit.  But I’m willing to bet that after a month you will begin to get used to making better eating choices and exercising–both of which are essential for a true body transformation.

I think the 4 Week Diet would be a good choice for the following type of trainee:

1.  People with no serious health issues other than a desire to lose weight.

2.  A trainee with 10-20 pounds to lose that wants to make maximum use of one month.

3.  An individual who wants to start of his/her transformation with serious momentum (in other words, the long-term goal may take longer than a month, but starting the transformation with a “jump start” is appealing).

4.  People who prefer to just “get it over with” when it comes to losing weight.

5.  A man or woman who simply wants to lose the maximum weight possible in a month (for whatever reason: social event, etc.).

If any of these describe you then I think you’d be pleased with the 4 Week Diet Just CLICK HERE to order this program (or at least get a few more details).

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 2 weeks?  Brian Flatt’s 4 Week Diet is also an excellent diet plan that will give you fast results.  An extra 2 weeks could mean you double your 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.

3 Week Diet Review (Brian Flatt)

I’ve had an opportunity to review the 3 Week Diet by Brian Flatt.  Let me first by telling you what you get if you choose to order this program (note: these are all in digital formats–they are not “hard copy” books).

Program Components

Introduction Manual:  This book explains the “how” and “why” of the diet.  The author presents the scientific rationale behind the 3 Week Diet and shows you how to implement it for maximum success.  The manual also includes information on supplements that may be able to help target “stubborn” fat.  He mentions yohimbine, for example, which is one of the only supplements I recommend for fat loss.

Diet Manual:  This book is designed to help you set up your eating plan (daily calories) based on your estimated body fat percentage (you can calculate it with a formula provided in this book).  Flatt also provides a list of foods that will help you maximize your fat loss along with a list of foods to be avoided at all costs.

3weekdietreviewWorkout Manual:  This illustrated exercise guide shows you how to burn the maximum number of calories in minimal time.  One nice thing about the training component is you don’t have to commit to lengthy gym sessions.  You can in fact, do this program at home if you have some basic equipment (dumbbells and a bench).  You’ll notice the exercise component is not very elaborate for good reason–you shouldn’t over-do your training when you are keeping your calories and carbohydrates low.  Just some walking to burn calories and a little resistance training to preserve muscle (and burn some extra calories is enough).

Mindset & Motivational Manual:  One of the most overlooked aspects of weight loss is the psychological element.  This manual provides tips and tricks that will help you get (or stay) motivated and change your mindset.

REVIEW:

Needless to say, this program is a “crash diet” approach to weight loss.   This term has a bad reputation since slow and steady weight loss is considered a more ideal way to do things.  But losing weight quickly does have a few advantages:

Time: You may need (or just want) to lose weight withing a limited time frame.  Certain athletes, for example, may need to drop the pounds in time to qualify for their weight class.  It may be a simple as wanting to get ready for some social event.  There are reasons/situations for which a slower fat loss strategy is not practical.

Motivation: There’s something to be said for the motivation that comes with seeing the numbers on the scale move quickly from one day to the next. Dropping a lot of weight quickly can also be a good way to get started on a much longer journey.  You may want to do this plan, for example, then follow up with a more “balanced” approach to fitness with the momentum you have created.

Focus:  Most of us go to the gym or start a training program with more than one goal–we want to look leaner and more muscular (most female trainees would say they want to get “toned”).  But there’s something to be said for focusing all your effort on a singular goal for a short period of time (that goal being fat loss in this case).

Do you fall into one of these categories or have your own reason for desiring rapid weight loss?  Keep reading while I explain the diet in a little more detail.

The 3 Week Diet is a modified version of a protein sparing modified fast.  Unlike a complete fast, you will be eating.  But your calories will be very low and mostly come from protein and fat.  This, combined with resistance training, will help you lose the most amount of fat possible while preserving as much lean mass as possible.  This isn’t an “easy” way to lose fat, but it is very effective (I’ve personally used this strategy with good results).

Keep something in mind if you decided to try this diet:  some of the weight you lose will be temporary because it is water and glycogen (glucose in the muscles/liver).  But this isn’t necessarily a bad thing for three reasons:

1.  If you need to make weight for a sport (or some other reason) it doesn’t really matter what kind of weight you have lost.

2. As I’ve mentioned, there is something very motivational about seeing the numbers move down quickly on the scale.

3.  Low glycogen levels are an important component of fat loss, which is ultimately what most of us are after (you’ll see this explained in more detail in the program material).

SUMMARY:

No one diet/exercise program can meet everyone’s needs.  The 3 Week Diet is designed for those who desire to focus on losing weight quickly to the exclusion of other goals.  If this describes you then I believe this program is a worthwhile investment that will deliver good results.  Just remember it will require you to adhere to a strict diet.  Click here if you’d like order or to learn more about the 3 Week Diet

Feel free to check out my list of Recommended Programs if you think something else may better suit your goals.