Fat Loss for Idiots Complete Review

Fat loss for Idiots

Fat loss for Idiots

Fat Loss for Idiots is a site and diet that my wife had learned about from her stepmom. Initially I looked at the Fat Loss For Idiots website and saw that after clicking though a bunch of pages of information I found that the program was only $39.

As a fitness and health enthusiast I know that there are no easy ways out of  weight losing so when I first saw all of the hype around fat loss for idiots I was of course initially skeptical. I have scoured the internet looking for more information on the Fat Loss For Idiots program and would like to present this to you here so that you can make an informed decision when you visit the Fat Loss For Idiots site.

Lose Weight Fast with Fat Loss for Idiots?

Fat Loss for Idiots claims you can lose 9 pounds lost in 11 days.Wow, is this possible? You probably have your doubts but I know because I have seen it happen, with the right diet and exercise program you can lose weight and lose it quickly.

The basics of Fat Loss for Idiots are based around four basic principles:

1. The Food that you eat is decided by a special Diet Generator on the website
2. You Eat 4 or 5 times a day until you are satisfied but not overfull
3. You go on the diet for 11 days and then take three days off and eat what you want
4. You do a bit of walking everyday

You do not live on this diet for life but instead Fat Loss 4 Idiots teaches you how to eat correctly and after you have lost your weight you know how to maintain at a good healthy weight. After that quick weight loss it is important that you continue eating according to the plan and get some exercise of any kind and you will continue losing weight. The way the diet cycles means that you should lose weight every week with no bad weeks at all.

Fat loss for idiots Meal Plan

Fat loss 4 Idiots Meal Plan
Fat Loss for Idiots food is made up of lean proteins,fruit and vegetables, and the sources of fat come from whole foods (such as cottage cheese or eggs). There are some starchy carbohydrates (such as oats and pasta). The day is divided into 4 meals that should be eaten at a maximum of 2 1/2 hours apart. There is no calorie or carb counting, no limit on portion size – Fat Loss for Idiots says you “just eat short of being full”.
After the 11 day meal plan there is a 3 day “cheat” – where you get to eat whatever you want. Then you are back into the 11 day plan again.
The real difference between the fat loss for idiots plan and other plans is that the diet is purposely confusing your body so it never thinks it is starving. This is not a new meal program in that regard. Body for Life and other programs have long advocated confusing your body by having a day or more off of the diet so that you are in more control of how you eat. Fat Loss for Idiots does a good balance of this.
The meal plan is created by selecting from a list of preferred foods that you select before letting the diet generator do it’s work. These are then used to generate your meal plan.
For people that do not eat meat there is also an option for a veggie fat loss 4 idiots. You can select this option and as a vegetarian you will have that option to go with your eating style.
Fat Loss for Idiots also includes a very extensive handbook that teaches you how to to eat, how not to eat and what is important in your goal of losing weight.

 Fat loss 4 idiots

Exercise on Fat Loss for Idiots

Fat loss for idiots is a diet program. One thing and one thing only. The people that come up with the fat loss 4 idiots meal plans look at you as a person that is trying to diet and lose weight over the short term so they do not really worry to much about exercise, with one exception, they expect you to walk once a day.
What is Good About Fat Loss For Idiots?
fat loss 4 idiotsThere is no magic behind Fat Loss for Idiots but really what it is a good focused meal plan and sensible exercise for beginners.

  1. Although this may not seem like much it is very important in my mind to be doing something that will give you the satisfaction that you are making the changes in YOUR life that will help you lose weight.
  2. This diet will work for you. Weight loss is quite easy on this plan
  3. You can buy the food at the grocery store
  4. And the simple fact is that at $39 fat loss 4 idiots is much cheaper than even a couple of weeks of Jenny Craig or Weight Watchers.
  5. 60 Day guarantee if you are not satisfied

What Is Wrong With Fat Loss For Idiots?

I have a couple of issues with Fat Loss 4 Idiots. The first is the stupid sales pages. It is hard to take a diet seriously with funny pictures and ugly pages. But don’t be mistaken, this diet sells millions every year and only on the internet.
The only thing missing in this is this program is an exercise plan. So for Fat Loss 4 Idiots as a bonus I want to give  you four free e-books that will help you. Just purchase Fat Loss 4 Idiots though a link on this page.

These bonus e-books are:

  • 101 Diet Tips (A great addition to everything else you will learn here)
  • Skyrocket Fat Loss (A Tom Venuto Interview that spans 41 pages)
  • Training and Nutrition Secrets (65 pages of secrets that almost no one knows)
  • Losing weight without starving yourself (61 pages about…well I guess the title says it all)

After you have purchased Fat Loss 4 Idiots just email me at bill @ nadraszky . com (just click the link) and I will forward the books to you.


Fat Loss for Idiots Reviews

Well this was the part that really floored me. As a fitness pro I see this crazy little diet and I could imagine that it would work for a few people but I have had 100s of positive reviews for this. Here are a sampling of those reviews.

:): “I started this diet 3 days ago, and have lost 2 and a half pounds so far.”

:-P “I have now been on this diet for 11 days and have lost 6 and a half pounds. I am very happy with that, especially since I have not exercised or done the recommended walking.”

8-O “On Fat loss for idiots I lost 7 pounds the first 11 days! I’m happy with that considering (like I mentioned) I had not done the suggested walking.”

I really liked this diet, the best part comes after the 11 day period and you can eat anything you like

I can definitely say a BIG yes!! I was 205lbs and in 3 months had lost almost 45 pounds!! This diet really works, especially if like me, you are a meat lover. Don’t fret about the 1 day of fruit and veggies, anyone can diet for a day! and the next day you get to eat, eat, eat!! This diet saved my life! GO FOR IT!!! All I did for exercise was walk. I was so happy when after three months I went clothes shopping and those size 12 pants slid right on, (I was wearing 16 before diet!) I let out a big whoop!! and the sales girls started laughing, it was great, I had been way overweight for 25 years.

Down another .5 of a lb this morning. Total = 6 lbs on day 5!!!

My Fat Loss for Idiots Recommendation
Fat loss 4 idiots guarantee

I am a big fan of Fat loss for idiots for no other reason than it is nice and simple, and it really does work, if you follow a diet that changes what you eat and moves you in a better direction nutritionally than what you are now.

And hey if it does not work you can just get a refund, 60 day no hassle guarantee! No Risk and a great plan to lose weight with Fat loss 4 idiots!

I have people emailing me all the time asking what they should eat and how to lose weight. If you have finally decided to give up on those crazy diets, pills, and broken promises. Then stop giving out good money after bad and pick up the Fat Loss 4 Idiots diet today and get started to finally leave your “fat” problems behind you. Click the button below to go to the official Fat Loss 4 Idiots site to learn more.


Fat loss 4 idiots

GD Star Rating
Fat Loss for Idiots Complete Review, 4.0 out of 5 based on 20 ratings


  1. i want to reduce my weight actuly iam 26yr but iam look like 36yrs my weight is now 82kg i want reduce 25kg so pls give me a gud solution

  2. Yes this diet is popular and very effective. I have found that almost everyone that has tried it has been successful. This coupled with the fact that there is a 60 day guarantee and that the meal plan is individualized through the diet generator makes this a real winner in my books

  3. Hi There!

    I have no started this diet yet, but have been reading past posts and it seems like it really works for some people. My cousin recently tried her first 11 day cycle and lost 10 lbs! I’m so proud of her. She was losing the last baby weight pounds I think. I’m 5’8.5 and 27 years old. I currently weigh 140lbs but before my son I was usually 125 all the time. I’d like to get back to this weight and wondering if you guys think this diet will help my lose the last 15 baby pounds I’ve kept on for 3 years. ? I’ve not really tried a diet before.. but I have worked out. Not recently, but about 6 months ago I was doing Jillian Michaels, and Tracey Anderson every night M-F. I really noticed some toning and lengthening which was nice but then I went on vacation and never got back into it. LOL. Anyway, if someone could let me know what they think if this will work for me or not that would be great!



  4. ok i started over-first day . instead of oatmeal i had granola and yogurt. 2nd -tuna. i need to make sure i get enough water . i only really average 4 cups. ok i can do this. ive had this for 2 yrs but ive only completed it once and lost 7 lbs. i am about 180lbs and want to get to 135lbs. my goal is 7 lbs every cycle

  5. ok, its my 2nd day- lost like almost a pound since day 1. fruit day-oh great. ive already cheated with a rice krispy treat im putting that under sandwich. i m terrible dieter. doesnt help my mom just bought ice cream and oreos. shes killing me

  6. hi, i have just ordered this and gonna start it from tomorrow, but have few questions:
    1) does the kinds of foods change in each cycle?or should have these 30 kinds of food until reaching the goal???
    2) is it okay to change the dates to have the foods? or instance, to have the foods which is in day 3 change it and have it for day 1??
    3)are the orders of the foods the same in each cycle?or they change automatically?
    4)how can i get my diet genarator page in a faster way??
    5)does this diet work for me which need to lose the last 10-15 pounds of my body weight?
    waitin for ur responds,thank you :)

  7. ive been doing this diet about two years now the first time i lost 48 pounds ive been on and off since then just to keep the weight off i can drop 10 pounds in just two cycles
    the question is there a different fat loss for idiots for women

  8. hello,
    I’m quit young I’m still in school but have big problem with my weight.
    i’ve been pointed at laughed at i haven’t got any friend’s because of my weight
    i’m also asthmatic so i can’t exercise as much as others.
    And iv’e tryed going on a diet could you give me any tips. ?

  9. Will this diet work for Indians with indian cuisine… kindly someone respond… i am desperate to loose 30 pounds in 2 months

    1. Yes i am sure this will surely help you. Indian cuisine is oily so you better cut down on oil , salt and sugar first. add lots of raw vegetables (salads) and fruits in your everyday diet. Being a vegetarian i will recommend you the same, but still have to take precaution while preparing food.

  10. Hello,

    I am curious as to how this diet works. I have tried other diets in the past but just have not found anything that works for me. I am very busy with my personal/work/school schedule. I gained 20 pounds after going through a family hardship, and I was curious to know if I could on this diet and lose the 15-20 pounds I need to lose and then quit it? I watch what I eat, and try to eat healthy….with my job I also get som exeercise. I recently started doing the stairs at work on my breaks that I get throughout the day.

    I guess my question is can I go on this diet, lose the weight that I need to and then quit the diet?

    Please help me answer this question!!!!

  11. I’ve done the regular diet generator before with results but I’m going to be trying the beyond calories this time to see if it makes a difference. Have any of you tried the beyond calories?

    1. Hi everyone,

      I’ve been a fan of FL4i for a while now..I’m pleased with the results.

      I will be on holiday next month, and was thinking to do the ‘beyond calories” while away. Just for the fact that it is more meal-like, but I thought to continue with the FL4i when I get back. Do you think that would ruin my results and screw up my metabolism?

  12. Hi, sorry to be a pester; I just wanted to ask a few questions before I purchase this diet, if that’s ok.

    I am a vegetarian; I’m aware that there is a vegetarian option for FL4I, but I wanted to know if nuts are required for it, because I absolutely cannot stand nuts. It’d get put off very quickly if they were something I had to have.

    Also, is this diet expensive to maintain? The diet itself seems reasonable enough, but will it stack up a large bill buying the foods to follow it?

    Thanks for your time, and congratulations to everyone who is making progress – keep up the great work :)

    1. I have a question. Can you take supplements while you on this program? I am taking multi vitamins, probiotic and Mega 3…… Thank you

  13. I have tried many diets in the past i.e slimming world, weight watchers, although i have had good losses with them I would have to say that FL4I has given me the best weight loss. However i do find the 2nd cycle isn’t as effective as the 1st one which is exceptable because the 1st weeks tend to be more water loss. When I do this diet I find it nearly impossible to complete the whole 11 days without a cheat day, i find my sugar level drops and i start to crave home cooking meals. I once did 11 days straight and found it really hard because all i kept thinking was ‘hurry up let my cheat days come’ plus i dont like having 3 cheat days as i find this is too much, makes me feel gulity of eating because im scared of putting the weight back on. The way I do it is 6 days on 1 day off, another 6 days on and 1 day off, atleast this way Im not waiting dear life for my cheat days and plus im not over loading myself in those 3 days, i find 1 day off is good enough. Your prob thinking that makes 12 days in total with 2 cheat days in one cycle, yup and for the extra day i just pick a day i enjoyed the most. As for the losses I would say i lost 11 in the 1st cycle, 5 in the 2nd cycle, 9 on 3rd, currently on 4th, i know it will slow down but so far so good and good luck to everyone

    1. Hi! I originally did The Diet Generator starting on April 1, 2009. On August 1, 2009 I had lost 72lbs. I then went on vacation and had a hard time getting back into it when I returned. I would go on and off until eventually by a year later I had gained back 40lbs. I have been hovering around that until 3 weeks ago when I decided it was time to get serious again. I have lost 15 lbs. the first 11 day cycle, and now I am in day 4 of the 2nd 11 day cycle. The only problem is that I have to replace some foods. I dod not like bacon so I eat sausage instead. The only green veg. I like are green beans and broccoli. I do not like fish at all so my menu has alot of chicken and eggs (I eat egg beaters except for when it calls for hard boiled eggs). Sometimes, when I do not have time to scramble eggs I will eat a hard boiled egg instead. I do not like oatmeal, so I each a bowl of cheerios with sweet n low and a small amount of 1% milk. I do not drink milk plain, so I eat a small container of cottage cheese, the small cups by Breakstone. So you get where I am going with this. It has not seemed to hinder my weight loss, as long as you have “equivalent” replacements. Once in a while, instead of chicken I will eat a boneless pork chop. I feel this helps me be able to follow it and not cheat. The first time 2 years ago, on my first cheat days, I overdid it and went crazy, and gained 6 lbs. So now, I only do 2 cheat days instead of 3, and do not go nuts in trying to eat everything I missed on the cheat day. I also have found that belly fat goes way down, and I have alot more energy. I also take a daily vitamin. I have high cholesterol, and it came down quite a bit even though you can eat things like cheese, sausage, bacon, eggs, etc.

      I say give it a try for at least 4 weeks before you make your decision whether or not to stop it or stay on it.

      Good Luck to you all!!

      1. thanks Wanda for your review i to have done this diet and also found that i am able to replace foods instead of milk i eat yogurt…when i am tired of hard boild eggs i will have scrambled etc. i have printed out my 11 day menue and am starting back on Sunday i desperatly need to lose my first 10 lbs. to get the ball rolling again.

    2. Hey – I was considering buying this information but I don’t have time to cook and certainly do not enjoy cooking. This could be one reason why I’m 50 pounds overweight. Well, that and having a baby. Would something like Jenny Craig work better for me since I do not cook?

  14. Hi
    We appreciate your efforts and the help you are rendering to many of us. I just want to share an advice to you, please consider renaming your site Fat Loss for Idiots. The name is disrespectful to the audience and the rest of the readers, moreover, makes you sound like you are a vulg and mean person who is disrespectful to people, but full of insults. The name also puts people to interpret you are mocking people who are fat, meaning they are idiots for geting/being fat.

    Emmanuel M. Mbao

    1. You are right! We should name it “Fat Loss for Sensitive Morons” Get a grip and stop being a fatty! Emmanuel, no likes a whiner and you just need to accept the product. Follow the plan and when you drop the weight, maybe you won’t be as sensitive about this.

  15. Hi all, I just thought I would give an update since I tried this diet back in September 2010. As I think it is fair that it does not work for everyone and I also think that a lot of people have used the diet and put weight back on since they used it. It certainly is not sustainable and not a quick fix, which we are all searching for! I tried 2 cycles of this diet and stuck to it, the only thing I faltered on was adding pineapple to the cottage cheese. I started at 171lbs which I had dieted down to very slowly then I maintained for a number of months. I was desparate to kick start, so paid for this diet. I put on 5 lbs at the end of the 2 cycles. I have now been on a calorie restricted diet which is very nutritious and enjoyable. I am never hungry. I even get to have a glass of wine (or 2) and some pringles I eat a wide variety of food. I walk with my little dog (xmas present) around 90 minutes a day. My weight loss has been very slow, I have lost 6lbs. whilst this may not sound encouraging when you want to look in the mirror and see a new you. But as you know it is so easy to put the weight on and it goes off so sloooow!! I really think I have got the hang of it now. I feel in a happy place now that I am following an eating plan that contains all the foods that I enjoy. I wish you all good luck with this eating plan but at the end of the day we all need to overhaul longtime the things we eat take some steps to increasing our exercise, even if it just walking;-)

    1. Hi Carol, Thank you for posting this. I was just thinking of posting about my recent experiences with this diet as well. I tried this diet many times, as you can see from previous comments, and would often lose weight, but would also end up feeling sick and gaining back what I had lost. So for the last couple of months I’ve been trying to research what the best nutrition is for the human body. Via YouTube, I ran across a book by one of the top international researchers, T. Colin Campbell, called The China Study. It’s available at the library, or of course you can buy it just about anywhere. Campbell presents research that links disease and nutrition, and divides disease into diseases of poverty and diseases of affluence. Obesity, diabetes, heart disease, cancer are all diseases of affluence, and the links he reports between these diseases and nutrition are startling and for me pretty conclusive. His conclusion is that we are not meant to eat animal protein at all. Period. This is not a diet but a lifestyle change — I will never “diet” again. I started changing what I ate a couple of weeks ago and am losing 3-4 pounds a week, but more than anything is the sense of freedom and relief from not having to live and eat based on a diet. I am also eating more food now than ever and paying much less attention to what I weigh, and NO attention to calories — woohoo!

      The title of the book refers to one of the major studies he conducted, but the book presents the findings of 75 research studies. It is well written and understandable but also jam packed with footnotes to the actual research. So, what should we eat? Go to Amazon.com, search for the book, search inside for “cannellini” and it will take you to some pages including page 243. I’ve printed out this page and use it to develop my meal plan. Anyway, I just wanted to share with you all as so many have been encouraging in our attempts to battle the bulge. Hope it helps. And thanks to all…

    2. Carol, good work! It’s all about eating right and making smart decisions. (Taco Bell at 2 AM is never a smart decision as I am sure most of us have discovered) Anyway, you have the right idea about doing some exercise. It’s not easy, perhaps while you are walking, you can mix in some 20-30 yard sprints. The idea is to ratchet up your intensity little by little so it will not be too painful all at once. Good luck Carol and keep up your commitment to yourself. There is a poem called “The Man in the Glass” that reminds me that the only person that you are cheating is yourself if you fall off the wagon.

  16. Hi all, I just thought I would give an update since I tried this diet back in September 2010. As I think it is fair that it does not work for everyone and I also think that a lot of people have used the diet and put weight back on since they used it. It certainly is not sustainable and not a quick fix, which we are all searching for! I tried 2 cycles of this diet and stuck to it, the only thing I faltered on was adding pineapple to the cottage cheese. I started at 171lbs which I had dieted down to very slowly then I maintained for a number of months. I was desparate to kick start, so paid for this diet. I put on 5 lbs at the end of the 2 cycles. I have now been on a calorie restricted diet which is very nutritious and enjoyable. I am never hungry. I even get to have a glass of wine (or 2) and some pringles :-) I eat a wide variety of food. I walk with my little dog (xmas present) around 90 minutes a day. My weight loss has been very slow, I have lost 6lbs. whilst this may not sound encouraging when you want to look in the mirror and see a new you. But as you know it is so easy to put the weight on and it goes off so sloooow!! I really think I have got the hang of it now. I feel in a happy place now that I am following an eating plan that contains all the foods that I enjoy. I wish you all good luck with this eating plan but at the end of the day we all need to overhaul longtime the things we eat take some steps to increasing our exercise, even if it just walking;-)

  17. Let me also mention that I am one of those people that gaines wait from LOW -CARB diets and could never do those but I did not think that this would apply as low-card since you can have veggies and I just had a bunch of fruit all day!

    Thanks for any advice! I just don’t know what i’ll do if I gain weight after 11 days of this!!

    1. Hi BS, I’m interested to know how you did after the 11 days. I also weighed the same as you starting out and want to reach the same goal, plus I am the same height. I just finished the Xtreme Fat Loss Diet, minus the exercise, and only managed to lose 5 lbs in total! I also put ON weight during one of the cycles. I’m wondering if it’s worth buying the FL4I.

  18. HELP! I am on day 2 on the diet (fruit day) and not only am I starving b/c I do not really feel up on fruit but I also have GAINED 3 lbs from when I started. I know you are not supposed to check the scale yet but I was feeling so bloated and had to check. Is this normal or am I one of the rare people that need to stop this diet immediately and go to something else. I have not changed anything but this diet so I just wanted to get some clarification if this is normal and I just need to stick with it. I have not cheated at all in the past 2 days and I am eating every 3-4 hours.

    I wouldn’t have even gained 3 lbs from eating french fries all day! :)

    Thanks for your help as FL4I is brand new to me!!!

  19. Also-can I have stevia (natural sweetener-not like splenda) and a little bit of cream or skim milk in my coffee every morning? It doesn’t discuss this! Thanks! :)

    1. I think stevia is okay, but include the cream/skim milk in your caloric calculations — technically you’d have to select “mlk” as a food but…

      BS, as you can see, you can tweek and fudge and try a lot of different things, and you may or may not get great results — the problem is that if you do a lot of tweaking and don’t get the results you want, don’t blame the diet

      read through the instructions at the bottom of the generated diet and through the online info and of course if you have more questions as you proceed feel free to post — that’s what forums are for ;)

  20. Hey guys!

    I am so sorry for all of the questions…I just signed up and got my first menu. I did about 3 different menu’s until I found one that is suitable for my lifestyle. I do have a few questions.

    1.) I have a freezer full of tilapia….can I have tilapia instead of sea bass? Instead of chicken on days when I just have time to bake fish?

    2) As ya’ll know if has odd combinations and I cannot eat fish for bfast which it has me doing a lot. If it says cheese, grapefruit, fish (sea bass) for one meal and it says you only have to eat one of the items or all of them….could I really just have grapefruit and cheese and then add the fish to another meal where all I have is green beans and salad? Do ya’ll see what I am asking? As in, can you just have the list of foods for all 4 meals sometime through the day or do they have to be eaten at one particular meal and together?

    3.) Can you bake your fish with a little extra virgin olive oil or not? Not sure how to cook a lot of these items.

    Thanks SO much for answering all of my questions. I promise once I get the hang of it I will not ask so much—this is just totally new for me. Thanks also for your support! :)

    1. Here is my experience — you will need to find what works for you (refer to the instructions at the bottom of your menu & the online handbook):

      1.) I have a freezer full of tilapia….can I have tilapia instead of sea bass? Instead of chicken on days when I just have time to bake fish?

      you could try switching, though there may be a reason to avoid (I don’t know fat content, etc.) i’d give it a shot, but if it says chicken, have chicken — the goal is to vary the proteins and trigger certain metabolism reactions

      2) As ya’ll know if has odd combinations and I cannot eat fish for bfast which it has me doing a lot. If it says cheese, grapefruit, fish (sea bass) for one meal and it says you only have to eat one of the items or all of them….could I really just have grapefruit and cheese and then add the fish to another meal where all I have is green beans and salad? Do ya’ll see what I am asking? As in, can you just have the list of foods for all 4 meals sometime through the day or do they have to be eaten at one particular meal and together?

      you are free to change the ORDER of the meals, but don’t MIX the content — if a meal has only proteins, have only proteins — if only carbs, have only carbs — you don’t have to have a particular meal for breakfast

      3.) Can you bake your fish with a little extra virgin olive oil or not? Not sure how to cook a lot of these items.

      The food preparation guidelines should be at the bottom of the menu plan — it’s BROILED fish, right? You could be fine adding olive oil, but you may not get the results you want as fast as you want — everyone is different — perhaps try spices instead of adding olive oil

      As far as cooking, I avoid items that need to be cooked so I’m not in the kitchen, but for others that’s not an optoin

  21. HELP! I am about to sign up for FL4I online. I am getting a new laptop in about 3 weeks, am I able to use the sight from another laptop and print the meal plan from another laptop or is it only the one you sign up on?

    Also, does anyone know if this diet works for someone who just needs to lose 15 lbs. I weigh 127 and am short (5’3) so just need to get back to my normal 112. It is hard for me to lose weight without an exact plan as I always just go without eating and then do not lose a plan and realize this is unhealthy to. Thanks for any help!!

    1. Yes, all you need to sign on at anytime is your log in name and password.

      My friend uses it to lose 5 pounds on a ‘regular’ basis — after holidays, etc. As long as you don’t do it for too long and then eat balanced, if you can lose without eating anything that’s okay as well — lose 5, then eat healthy for a week, then repeat. Just don’t send your body into ‘starvation mode.’ Most of what you lose in the beginning of any diet change seems to be water weight anyway.

      This diet is great for breaking the sugar / carb addictions. Then because it’s very simple and convenient it’s easy to follow.

      Let us know how it goes for you.

      1. Diane-Thank you so much for responding and letting me know I can use the plan on different computers!

        Would you recommend I purchase the “Beyond Calories” as well or is the basic enough? Also, how many cycles do you think it will take me to lose 15 lbs….do you really lose 9 the first week if you exercise and if you stick with it.

        I cannot do it by not eating b/c every time I do that I do not lose anything. I am hoping that eating every 3 hours instead of not eating will help move these recent gained 15 lbs.

        As far as the carb/sugar addiction…THAT”S ME!!! But I would be able to eat those on my days “off” and still see the scale go down right?

        Thanks again for your help~Have a wonderful day! :)

      2. At the time I signed up, I purchased both the 11-day and the Beyond Calories. The Beyond was too much work for me ;), and the Idiots worked fine so I just stuck with that.

        The way the program works is that during the 11 day cycle you lose a certain amount — say, 9 pounds the first cycle. Then you will likely gain back a couple of pounds on your break. Then you will go back to losing on the 11-day cycle, though it may not be 9 pounds this time, it varies. So for 15 pounds it’s possible you could lose it in 2 cycles.

        There’s really only one way to find out — just do it ;)

        You may also see if you can find out which carbs are your triggers — and see if you can develop eating habits that are nutritionally sound that help you avoid those carbs. And notice how little food you can actually eat and ‘survive’ — so that when you go ‘off’ the diet you won’t go back to plain old over-eating.

        Don’t worry about exercise during this diet. If you can do the walking, that’s great, but don’t try to do too much or you may bust the diet by needing more calories than you’re taking in and really starve your system, and perhaps binge.

        This is a good time to learn to listen to your body and take note of what you’re eating, how much, when, etc.

      3. I would DEFINITELY get the Beyond Calories “just in case” because you cannot buy it separately. It was the opposite for me as it was for Diane…the diet plan generator was too much work! The same foods over and over gets old and too much prep. With the meats that had to be cooked, the diet generator would never give me the same thing 2 days in a row, so if I wanted to make double the first time around, I’d be eating 3-5 day old leftover shrimp, etc. Same thing with the fruits/veg, so produce would go bad. For cost reasons, I would end up switching stuff out…which you’re not supposed to do…so of course, I would end up falling off the plan.

        Also, the food combos are weird (who wants to eat shrimp and a banana milkshake together?), so again, I would switch out and couldn’t stick to it. The beyond calories has 4 food groups…1 veg, 1 protein, 1 fruit, and 1 big “wild card” list that contains everything from the other 3 groups. An example of a meal would be “eat 1 item from group 1 & 2 items from group 2″ or “eat 3 items from group 3″. It was much easier for me, because you’re eating REAL meals (like 1 meat with 2 veggies), & you can mix and match depending on what you actually have on hand. Of course, you can also eat the extra shrimp/chicken 2 days in a row if you want, without being stuck eating 4 day old leftovers. ;)

      4. In addition to my last post:

        As for the part I said about “REAL meals”…they’re not all sit down meals like the 1 meat/2 veg. You may have a meal of 2 proteins or 3 fruits. For the 2 proteins, you could have some almonds and a piece of string cheese or sandwich meat, etc. Just wanted to clarify so that you didn’t think they were all sit down meals, but that you CAN have sit down meals, which is not really possible with the diet generator. (I started craving veggies really bad when I would make my family dinner and everyone else would have asparagus, zucchini, etc. on their plate and I’d just be eating some bland grilled chicken!) Anyway, there are plenty of “take and go” type foods, A LOT(!!!!) more variety as far as the allowed veggies, fruits, and meats, plus you choose what you have on hand with the Beyond Calories, so it’s very convenient.

      5. Priscilla-Thanks for your input too. I am confused though….is Beyond Calories a completely different plan or is it still for 11 days? Which one will allow you to lose the most the quickest b/c sad to say that is what I want to do. Just curious. I am signing up tonight and starting tomorrow so just wanted to know if it was separate or in addition to FL4I! Thanks! :)

      6. It’s a completely different plan. The diet generator is 11 days off, with a 3 day break, so a “cycle” is technically 14 days, because you’re not starting a new cycle until day 15. Beyond Calories last 10 days and the “break” is optional, so on the 11th day, you can take a break if you like, or you can jump right in to day 1 again.

        Some people have had great results with the diet generator, but I could never make it through a full cycle because I either wouldn’t have the food on hand for that the menu told me to eat that day, or I was just plain tired of eating whatever it was I was supposed to. Like Diane said, the only way to find out (which works best for you) is to just do it. I couldn’t STICK TO the generator plan, and no diet is going to work if you don’t stick to it.

        That’s why I said I would buy Beyond Calories just in case, because it can’t be bought separately…if you later decide you want to try it, you’ll have to buy the original plan (that you’ve already paid for once) again, just to have the option to add B.C. on to your purchase.

    1. I can definitely say a BIG yes!! I was 205lbs and in 3 months had lost almost 45 pounds!! This diet really works, especially if like me, you are a meat lover. Don’t fret about the 1 day of fruit and veggies, anyone can diet for a day! and the next day you get to eat, eat, eat!! This diet saved my life! GO FOR IT!!! All I did for exercise was walk. I was so happy when after three months I went clothes shopping and those size 12 pants slid right on, (I was wearing 16 before diet!) I let out a big whoop!! and the sales girls started laughing, it was great, I had been way overweight for 25 years.

  22. A lot of people seems to be satisfied with the results they got. I think I might try to give this a try.

  23. Hi guys, Ive read all your comments and am truly inspired by all your progress! Wow . You guys are rock stars! I am looking to lose about 30lbs. I have done this program awhile ago and lost 7lbs. I tried again but my biggest problem is discipline and sticking to it. I tried again several times but would mess up, get discouraged, and start over…and over and over. So this time, since I seem to need variety, will try Beyond Calories. It seems like a lot of eating but you have to eat small enough meals so as to not get full. About 6 meals! Will Im game. I am 167 right now. OK this is the first day of Cycle 2. Has anyone had as great as sucess as they have on this regular program that most of you seem to be one! Also this program doesnt say anything about water, walking, or what to expect – just “enormous weight loss”. We’ll see. Ok bye and good luck to everybody!

    1. Hey vada, I can totally relate! I had no problems staying on plan (meaning, without cheating…other than the fruit day…I had to substitute one of those meals with a handful of almonds! ) that first cycle – I lost 7.5 lbs. Then the cheat days came and I haven’t been able to get back on it. It’s not even necessarily “bad” foods that are my problem…I’ve been craving vegetables! The allowed veggies on the veggie day leave a lot to be desired! I had also bought the Beyond Calories & was really wanting to hear testimonials from that. It would be a whole lot easier for me to stick with it because it has so many more choices in all the different food categories, but I’m wondering what results people have had from that compared to the diet generator.

      This is the first time I’ve posted on here, but I’ve read every single post. Just wanted to “de-lurk” to say good luck to you & please keep us updated! :)

      1. Hey, I take it you’re doing the beyond calories rather than the diet generator. I’m starting the BC today and I’ll be posting how it goes. I like the diversity of choice too and the extra meals during the day. It feels like I’m never hungry and I can have actual meals for dinner and lunch rather than weird combinations.

  24. I am not sure about splenda, but I can tell you that one of the core beliefs of this diet is that you do not want to radically raise or lower your blood sugar and strangely some sugar alternatives will fake your body into doing that anyway.

    I wrote a post a couple of years ago about a study that showed that if you drank regular soda or diet soda your body would react with the same insulin response.

    You want to keep blood sugar stable because peaks will make you binge and drops will leave you with no energy looking for another peak. It is no win roller coaster

    1. Try to stay away from splenda and other artificial sweetners because they are full of toxic chemicals that are not good for you. Use Stevia or Truvia instead. They’re natural and will make anything taste sweet. Hope this helps!

  25. Roy–this blog has a few errors. Its actually supposed to be a minimum of 2.5 hours according to the official website. Also, at the beginning it says you have 9 days on 2 days off, then later it says 11 and 3. The truth is 11 and 3, so I would go by what the official website says.

  26. Rebecca–part of this journey is getting over the “i’ll start tomorrow” concept and learning to eat well within our lifestyle. Maybe for the party, you could know what your meal options are for the day and see if there’s anything there to eat that’s on your menu for the day…OR if you are bringing food, bring a tray of all the stuff YOU can eat….like deli meat and cheese tray or a fruit tray if its fruit day. Hope that helps.

  27. Hi Everyone, I started the FL4I diet yesterday. I have to say the only time I was hungry was between meal 3 and 4 because I had meal 3 at 4:30 then immediately after I had to prepare food for my daycare kids! TORTURE!!! They had corndogs and french fries and I am so used to picking at the food that it took a lot of self control.

    For Kate who was asking about the herbs and garlic, Fat Loss 4 Idiots FAQ’s says that you can use the condiments and spices on the approved list AND you can use any other condiment or spice that is calorie free. I’m not sure if Garlic has calories, but i know the spices don’t so go for it. What I did is got boneless skinless chicken thighs for my chicken days and salted and peppered them. I baked them in the oven then topped them with bbq sauce and baked them a little more. They were delicious!!!

    Today is my fruit day too…and I have to say, I’m kind of excited. I checked off deli sandwich on the food generator list so it says to have a deli sandwhich for meal 1 then fruit the rest of the day. I ate my sandwich and then made 3 tupperware containers of fruit salad. I put in oranges, strawberries, grapes, kiwi, and apples. I squeezed extra juice from the oranges in for liquid and to help the apples not brown as fast and I have to say, it looks delicious. Oh, and it says to use fresh strawberries but I used frozen ones…(the ones with no sugar) and put them in a ziplock last night with the juice from an orange and let it sit in the fridge overnight…so today, they are juicy and soooo delicious looking. In an hour and a half I can try them!!! Kind of excited… I am not a fruit fan, but it looks really good as a fruit salad. Anyways, hope that helps. I’m glad I finally found a website that has REAL users talking about their experience!! Good luck everyone! Lets do this!!


  28. Coconut Oil is a medium chain fatty acid (MCT) that helps you to lose weight. You need some good fat in your diet to help you lose. This is one I would recommend in moderation. It has many medicinal values including helping with digestion and absorbtion of other nutrients, gives energy so you feel like excercising, increases metabolism, is heart healthy. Just be sure to use a coconut oil that has not been hydroginized, preferably an Organic Extra Virgin.

  29. Thanks Mike, to eat more meals, do you add more food or just divide up what you have. If you divide up what you have, how do you do that since the meals seem to be limited by each person’s own level of being comfortably full? I do appreciate all the help with my concerns.

  30. Sometimes I ate as many as six meals throughout the day following this plan. Did not seem to effect my weight loss in any negative way.

  31. Are these meals conducive to sack lunches? My work causes the need to frequently pack ALL my meals for the day and eat on the go.

  32. Roy – 2.5 hours is the minimum. Try spacing out year meals a bit more if you can. I usually do about 3.5 hours apart. You could also try splitting up one of the meals into 2 if you’re struggling with this set up.

  33. If I am to eat four meals a day, two and a half hours apart, and if I have breakfast at 7:00 am, then 9:30 am, then 12 noon, followed by 2:30 pm. Then do I have to go hungry all afternoon and evening for the next sixteen and one half hours?

  34. Good job Mioumiou!!!! Congratulations on a successful first cycle. I’m sure your words will motivate others to keep going.

  35. i guess wat am going to say might seeem cliché but man does this diet work!
    i tried various other diet, either it was too hard to stick to, or i was not seeing the results i wanted..my resolution this year was to drop those nagging 25 pounds for good, and am a pretty impatient person, i know i cannot lose it all in 1 day but atleast see a little change in 1-2 weeks..?
    Fat Loss 4 Idiots was really my last resort, and i regret having not done it earlier, i lost a wooping 7.5 pounds in 11 days, lost that pouch that i got during christmas and it is very very motivating. i just finished my 1st 11days cycle, going those my 3 rest days and back on it again!
    i did learn my portion control which i realised was much “out of control” if i dare say!oh and another thing is that am usually a big breakfast person, as soon as i get up i need to have breakfast or i would feel faint and dizzy, and it was quite a ravenous appetit! on day 8 of my diet it was gone! i would wake up and have a glass of water, workout and then have breakfast and i would not even be feeling hungry at that time! i mean what could i ask for more!
    And also the fact that its all online was so great for me, because am not living in the Usa and this was very convinient!
    But i would realise like the diet to have had a sort of forum so that we could share and help each others throughout the diet..
    Overall for me its a 10/10 diet, a must try for all of us struggling with weight loss!

  36. hey guys, thanks so much for the support and ideas. At the time of writing the previous post, i was completely ready to pack it all in and go back to what i had been doing. INSTEEEEEAD (lol), i decided to stop panicking and see what would happen if i generated another menu (because i see some people saying they can have cheese and/or bacon with their eggs in the morning). I saw that on every menu it was something different. I didn’t select bacon slices, so whenever it generated a breakfast for me, it’s usually just either scrambled eggs or hard boiled eggs. I figured out that i could make a smoothie and i’ve decided to split one meal in two from now on, so that will make 5small meals every 2hrs-which is something that i’ve been doing for the past 2weeks and it’s been great and i don’t feel hungry. I roasted 1 large peach, cut in half with a sprinkle of cinnamon and a quick spray of calorie free cooking olive oil and it was very tasty. I decided to have half of my sandwich and the next half some time later. Because im thinking that if the first diet didn’t have any sandwich at all, then me splitting this up in the day won’t make any difference! I’m still really hungry, but the day is not bad and I’m still going to stick to my original menu and i’ve told myself that it’s me making these diet choices and they’re not actually that different from what i eat normally anyway -give or take a few things ( i wasjust freaking out seeing it all written down and feeling like i HAD to eat those certain things or it would mess everything up).

  37. Kate – I’m right there with Anna and Mike. Make adjustments so it works for you. My first cycle (a year ago) I lost 7.5 lbs. and that was almost 1/3 of the total weight I needed to lose (25 lbs. total). If you don’t like the menu, keep changing things a bit and re-generate it until one comes up you like. Instead of having a hard boiled egg and cheese, I’ll make it breakfast and have scrambled eggs with cheese in them (or borrow meat like sausage or ham from another meal and have it with my eggs). For fruit day, I’ll cut up pieces of fruit and add a little bit of fat free whip cream and make fruit salads. What gets me through fruit day is having that glass of wine we can have at the end of my day with a couple strawberries in it – my reward for getting through the day! Vegie day I can do without. I’ve resorted to cheating by making spinach salads but adding small amounts of strawberries, feta cheese and sliced almonds. I figure it’s better than not doing it at all. :)

  38. Kate – My first cycle also started out a bit wobbly as the menu does tend to become a little bit repetitive. What worked for me is breaking up the menu a little bit, whenever possible. For instance, if I was in a hurry and didn’t have time to make a banana milkshake, I’d just eat a banana. Also, for the deli slices, I never stuck to what the menu said in terms of type of meat, I just ate whatever cold cuts I had in the fridge. I drank water, tea, coffee with milk (all of which held me over to the next meal). The fruit day is definitely my WORST day, as is the vegetable day…. those are the two days that I was more or less hungry all day long (or not quite satisfied). One thing I did with veggies is I made a “veggie soup” with some light seasoning and it filled me up when I ate a bowl of it plus gave me some of the water I needed :) What motivated me through those days is the knowledge that this is just 11 days…. something that I know I can do, and won’t let a “fruit day” ruin for me. And I REALLY enjoyed the meals that consisted of bacon and cheese, lets just say that I didn’t stayon the light side in terms of portions ;) Lastly, leave your scale alone until the 11 day cycle is over. I noticed the biggest weight difference toward the end of the 11 days and virtually no change in the beginning. Good luck to you!!!! If you last until the end, your weight loss will motivate you to continue with this plan if that is the route that you’re thinking of taking.

  39. Anna – That’s awesome. Congratulations. Keep it up!!! :)

    Kate – Try not to get discouraged. Give it a few days and avoid getting back on the scale until then. One of the things I learned with this diet is that the first cycle can be a little trial and error. I chose a whole bunch of different foods from the lists and some of the things I would have liked to eat hardly ever came up. So the next cycle I made my list of foods smaller and I enjoyed the cycle more. Fruit day is the toughest day no doubt about it. I read that in the older version of FL4I that there was no sandwich included on fruit day. That would have made it almost unbearable. I and others have made fruit smoothies on fruit day for some of the meals. You may want to give that a try. The first cycle also seems to be the craziest one as far as water weight is concerned. So the weight could be up and down until it kind of figures things out. It can be tough to fill up on some of the foods. But try to make sure you are taking in enough calories to avoid going into starvation mode. That happens and your weight loss will grind to a halt. Drink your water, and try to get in your brisk walking and I think you will see positive results at the end of the cycle. Good Luck.

  40. Hey, thanks for the answer mike.
    I’m pleased to hear your success anna…it’s spurred me on to continue because i started my first day yesterday, and i have to say, i felt hungry most of the day and did not enjoy it, and i ate the recommended amount (i mean there are only so many roast beef slices i can eat). I know it says not to weigh yourself until the time is up, but i weighed myself this morning and i’m actually nearly a pound heavier, so i really do feel disheartened today and to top that off, i’m on the fruit day! The only thing i can put the tiny weight gain down to is that over the weekend i was very unwell and became dehydrated so maybe now that i’m back to drinking/eating normally again;im keeping water weight?? I’m still going to stick at this, because it’s similar to what i’ve been doing the past 2 weeks. I have to say though, im finding it really hard to eat every 2 1/2 hrs because the past two weeks i’ve been eating little every 2hrs and i’ve been having 5 “meals” and i was loosing up to half a pound a day. Im starting to stress out a bit and i think especially because its the fruit day, i just cant eat that much fruit to fill me up….for example, i had an apple this morning and when id finished i was so sick of the apple and i thought i was full, now an hr in, and im starving. I’m saving teh sandwich meal till my third meal as something to look forward to, but im also not keen on any of the foods that are listed in my next meals to come…heres hoping i cheer up! im going to continue for a week and see how it goes

  41. Update: Just finished my second 11-day cycle and total weight loss for the 2 cycles is 15 lbs! I feel great and have absolutely no cravings to indulge in junk on my 3 days off. I even baked cookies and made an ice-cream cake last night and those things just didn’t interest me at all! In my case, I have kids and a husband who has a sweet tooth so keeping junk out of the house is difficult but what I find with this diet is that it really does a good job in keepin your sugar levels in the normal range so you don’t fluctuate drastically and crave the ‘bad’ foods. AND I am pleased to say that after gving birth 4 months ago and gaining 70 lbs during my pregnancy, I am back to my pre-pregnancy weight! I am excited to continue eating healthy and adding in a bit of excercise into my day (which will get a LOT easier once this snow melts outside… Canadian winters are no fun). Good luck to everyone who is on this plan – it works!

  42. Kate – If you keep exercising and watching what you eat you don’t need to say goodbye to all the yummy treats. But treat them as treats, something that you have maybe 1 or 2 days out of the week. And regarding this diets menu. I personally expanded it. They are many healthy foods that were not included. Healthy does not mean tasteless. You have to enjoy, at least a little, what you are eating or it won’t last. So I say use the herbs and garlic and other things to add some flavor. Go for the low sodium version of canned items if you can. Low sodium canned tomatoes taste just as good as the higher sodium version to me.

  43. also, what about herbs and garlic? can anything be cooked with herbs or garlic? and if we’re allowed to eat tomatoes, are we able to eat tinned tomatoes cooked?

  44. Yes but over time I have personally changed it up a bit to keep it from getting too how do I say it boring. Such as when It tells me I can have a banana shake I take the shake apart and have the elements that go into making it. When it tells me I can have frozen Yougurt I have low fat Dannon yogurt instead. Remember this was trial and error until I found what worked for me.

  45. I lost 20 pounds on this diet and have kept it off for about 8 months now. This is what I do. I follow the diet Monday thru Friday but, on Saturday and Sunday I eat what I want. What I’ve learned with this diet is to stop eating when you are satisfied. I took the original 20 pounds off in about 4 months. I have always been a big eater and got by with it till I started having children. I’m still a big eater but, now I tell myself that in 2 1/2 hours I can eat again that way i’m not so tempted to over eat even on my days off .

  46. hi, im new to this and just found this site today and i purchased the fl4i and i now have the handbook.
    With me, for the past 2weeks (after months of dieting and exercise and not seeing results) , i’ve been eating little but often. I eat small portions every two hrs and stop eating past 5. In all i lost about 6lbs in 14days. I tried to carry on after that, but it faultered and stopped, so i was encouraged by this whole routine. I only need to loose about 20-25lbs. My biggest worry is the whole “sugar” thing…my biggest issue is that i know i will not give up chocolate or biscuit/cakes (all in moderation of course).
    I have been quite thin most of my life but after having a baby 3yrs ago, i’ve just been unable to shift weight…in the course of 3yrs ive lost about 30lbs and put it back on again on and off. It’s been so frustrating and annoying.
    So here is what im wondering….if i restrict my sugar intake for a long period of time, what if i want some cake or chocolate once in a while? will i put weight back on quickly …? can anyone tell me of their experience??

  47. Thanks Anna. I hear you loud and clear about the psychological aspect. That is a vicious cycle I know all to well. I am an emotional eater. I have had two go arounds with FL4I. The first time I lost 50lbs. But then some things in my life started to go lousy and I pretty much turned to food for comfort. Like you say, 1 day of eating junk turned into 1 week then two and so on and kept snowballing from there. I gained everything I had lost back and more. I’m really staying focused on the healthy overall lifestyle this time around. But I do still worry that I could easily fall back into that vicious cycle if things start going south again. Thats why its nice to have places like this where you can come and give and get advice from people who are going through the same types of things. Keep your focus and enjoy watching yourself shrink in the mirror. And set some money aside for the new clothes that you are going to have to buy in the coming months. :)

  48. Wow Mike, congrats on everything you’ve accomplished and on your ongoing determination! For me, the hardest part of eating well is the psychological aspect. Its quite odd because I have no issues sticking to a diet as with this 11 day cycle for instance; however, once I am off a specific plan and my goal is to continue eating healthy, I simply fall off the wagon. I eat one piece of junk and then say “oh what the heck, I already ruined this healthy day by eating ice cream, I might aswell eat 3 slices of cake, some chips, a chocolate bar too.” This “bad” day then turns into a week… ah I already ruined it, might aswell eat junk for the rest of the week and then start healthy on Monday again. As you see, this is a vicious cycle and an issue that I don’t quite know how to overcome. For now, the only thing that has been working is to have a regimented plan. Otherwise, I lack the control and willpower that is needed to turn healthy eating into a lifestyle vs. a periodic diet.
    Keep up the good work Mike!!

  49. Anna – Give it a try. Keeping in mind that what works for some may not work well, or at all, for others. But for me breaking up the cheat days in that fashion really made the plan easier for me to follow. And I achieved the same results if not better results doing it this way.
    Yes I’m currently doing the P90X program and I’m almost done with the 90 days. Once I got to a certain point in my FL4I plan I decided I still wanted to do some kind of structured plan but something that would challenge me a lot more. The first few weeks of P90X I thought I bit off more than I could chew. It is quite a different animal than FL4I. The routines are quite intense and you burn up lots and lots of calories. Lots of intense exercise means lots of fuel needed for your body. And that has been one of the toughest parts for me. On FL4I I was taking in around 1300- 1400 calories daily. The P90X plan calls for me to eat around 2300-2400 calories daily, if not more. Easy if your chowing down fast food. Not so easy when your eating healthy. Sample day of food for me on P90X:

    8:00 AM – 6 eggs (5 whites 1 whole) Multi grain Muffin
    10:00 AM – Protein Shake with 1 cup oats and 2 tablespoons Nat. Pnut Butter
    12:00 PM – Chicken Breast 6oz, Small sweet potato, cup Broccoli
    2:00 PM – Cup cottage cheese, handful Almonds, Couple slices apple
    4:00 PM – Turkey Burger, 3/4 cup Brown rice, cup Broccoli
    6:00 PM – Chicken breast meal again
    Then another protein shake

    So you can see that it’s quite a lot of food to take in. I really struggle with it some days. But its really been paying off. I am still not as lean as I would like to be. But amazingly I have a SIX PACK!!! :) Never had a six pack in my life. But its actually showing through. After I complete my 90 days on the program I am going to evaluate weather I want to go another 90 day cycle or if I am just going to follow a weightlifting and cardio routine of my own making. While P90X has done wonders for me, there is a lot of high impact stuff that has been quite hard on my knees.

    And that is currently where I’m at.

  50. Mike – your plan sounds enticing. I think I may try it for my next cycle! I am on day 8 of my second cycle and things are going well once again. I just love love love the fact that you can eat bacon and cheese on this diet!!! You mentioned that you are doing the P90X currently. Does that mean that you are done with this diet for now? If yes, how often / what do you eat to maintain your weight?

  51. Hi Dianne, thanks. Regarding the way I used this plan. 5 plan days, 1 cheat day, 6 plan days, 2 cheat days. I usually hopped on the scale the morning of the first of the 2 cheat days. So what ever weight I had lost was over the previous 12 days.

  52. Hi Mike; Just curious about one of your earlier posts — you said you averaged about 8 pounds per cycle — if you were modifying the diet, what was your definition of “cycle”? Every 2 weeks? Just want to be realistic about expectations. Doing the diet strictly is getting me good results, but if I can ease up a bit and still get great results I’m there! Thanks and Congrats on hitting your goals.

  53. Anna, you can always try and see what works for you. While I was doing the diet I did 5 on / 1 off, 6 on / 2 off, and that worked quite well for me.

  54. Hi Anna; The diet is geared toward a 2 week time period (11 + 3), but I don’t think 6 on / 1 off will work as it doesn’t reset the body’s metabolism for a long enough period of time. I tried a couple of alterations and am now back on following the diet exactly.

  55. Just wondering….do any of you think that this diet would work equally well if it was 6 days on and 1 day off? I was just wondering why its 11 days…. and not 8 or 12 ??

  56. Anna, It’s both! Obviously in order to lose weight you have to have a calorie deficit, but the calorie shifting prevents plateaus by changing the types of calories you take in. You lose more in the first cycle because you are cleaning out your system, but the average weight loss per cycle is still going to be worth the effort. This is a very reliable diet to lose weight. You still have to develop new eating habits, but the diet gives you control over the food cravings etc. The best way to silence your friends is to do the diet and lose the weight.

  57. I’ve read about a gazillion reviews of this diet, and everyone is very happy with the results. My question is this: is it the calorie shifting that does the magic or is it also the reduced calorie intake? Some of my skeptical friends seem to laugh at the meal plan, stating that its like any other low calorie diet – you lose weight because you create a calorie deficit. Their main argument is that the weight loss will plateu in your second or third cycle…. however, as Kathy wrote above, this isn’t true and it IS possible to continue losing weight!

  58. Well done Kathy. It’s very nice having those “WOW” moments. They are some of the rewards for working hard to eat healthy and exercise. I just came back from shopping for some new clothes. I needed a new pair of jeans. I was not sure what size would fit me as I had not shopped for them in quite a while. 6 months ago I wore a size 40 waist. So I grabbed a couple different styles in a 36 waist and went to the fitting room. They were too big. I went back and grabbed some 34′s. They were too big. Finally I tried on some 32′s and to my amazement they fit just right. It’s times like that that make all the hard work worth it.

  59. I started using this diet in May of 2008, I dieted only 11 days per month, as I didn’t want to lose too much weight to fast. I lost 70 pounds from May 08 to November 08, I believe I have dieted maybe twice in 09. I am proud to say, I have lost a total of 80 pounds and have not”dieted” at all since early 09. I went from a size 22 to a 12. I had a WOW moment on Saturday when I came across an old pair of shorts. I was wearing jeans and I decided to put the shorts on over my jeans and I could have put another of me in the shorts. I limit my fast food to twice per month and I splurge on a Mocha Frappe from McDonalds once a week. Other than that I just know what to eat. I could very easily be a NO LIES SPOKESPERSON for this diet.

  60. Anna – you mentioned that you finished your FIRST cycle — the 3 days in between cycles is a good place to start putting into practice healthier eating habits. On the so-called ‘cheat days’ you can eat anything you want, but you are encouraged to eat with the same parameters — stop before you’re full! So planning what you’ll eat on the cheat days will help transition you to a lifelong sustainable plan — for instance, instead of fast food for lunch, come up with 3 healthier lunches? practice on the Cheat Days…then when you splurge on fast food, it’s a once in a while thing, not a way of life

  61. Anna – The only one who can really answer your question about the weight coming back is you. If you fall back into old habits and don’t continue to follow a more healthy lifestyle the weight can come back with a vengeance. That can be said about any diet and not just FL4I. Watching what you eat and getting some weekly exercise need to be part of your life during and after FL4I. Good job with your first cycle. Keep it up. Shoot for your goals on this plan but also have some lifelong healthy lifestyle goals.

    Good luck.


  62. I Just finished my first cycle and lost about 7 lbs. I wish I had measured myself before starting, because I lost a lot of inches – my clothes fit so much nicer in just 11 days! Needless to say, I am extremely happy with this diet. However, I am concerned about what happens next. Will I gain all the weight back quickly? Can anyone share their experiences once going off this diet?? I’m afraid that it will be inevitable and the weight will creep back up…. simply because it would be too good to be true otherwise!

  63. Jackie, you can do it , you know it works so go for it. I also tried the beyond calories and was faced with the same outcome in the end. i was planning on starting the wl4i this week but decided to wait another week i still have that same pesky 10ish lbs to loose and i want to do it before i go on vacation in February.

  64. So…its official. I have canned the Beyond Calories diet and went back on FL4I. The thought of eating again was making me cringe. So I picked up on the day I left off on. I have noticed a small difference but I think its cause I do the 7 shapley secrets exercises along with the diet to tone. That diet was definately not for me. People…FL4I does work and I lost 16 lbs before and I can do it again and so can you. I weighed myself last night and I gained 10 lbs since I went off it, which isn’t too bad. But now I want to lose that 10 so I will be comfortable with myself.

  65. Jackie – I know what you mean about how tough it can be to eat a bunch of food throughout the day. I’m currently doing the P90X program. And to get all the calories I need i pretty much eat every 2 hours usually 8 times per day. When it’s healthy foods it can be tough to eat 2000+ calories per day. All I can tell you is that it’s easier to drink your calories than eat your calories much of the time. 2 of my meals are protein shakes. If I did not supplement in the 2 protein shakes I doubt I would be able to take in enough calories.

    Sorry I’m not familiar with the Beyond Calories program.

  66. Thank you Mike! Though I’m talking about the Beyond Calories. Not FL4I. This is a little different. You eat 6 meals a day but I’m finding out it must not be meals. More like 6 snacks from their list of food groups. Its way too much food to eat, at least for me. I totally agree about the water and exercize…you do need both.

    Any information on “Beyond Calories” would be greatly appreciated.

  67. Jackie – Everyone wants to lose weight fast. But try not to get discouraged if you don’t. If you are losing 1-2 pounds every 7 days than that’s great. A lot of people think that if they stop losing weight that they need to up their exercise and lower their food intake. WRONG!!!! I am no longer doing the FL4I plan. But I had great success with it (averaged 8 pounds each cycle). For me it was pretty simple. Follow the daily meal plan, 2 half hour brisk walking sessions everyday (even cheat days), and drink plenty of water. And try not to go overboard on the cheat days.

    At the end of the day you need to have a calorie deficiency in order for the pounds to come off. For most folks if you are not doing any exercise at all you should still be taking in around 1200 calories daily so your body will not go into starvation mode and pretty much shut down any weight loss. As you add in more and more exercise you better add in more calories to fuel your body. If you are unsure of how many calories you are taking in daily use a website like fitnesspal to keep track. Try to do the walking if you can. The walking was big for me. I pretty much took in around 1500-1600 calories daily on the FL4I plan. Try not to go to overboard on any one meal so you are not at all hungry when the next one rolls around. The plan is meant for you to eat throughout the day to keep your metabolism pumped up. Don’t be afraid of healthy fats like Almonds and other nuts in moderation. They will help with the weight loss.

    Hope some of this helps. Good luck.

  68. I was in a weight loss slump for about 2 months. Maybe 1lb every 2-3 weeks with diet and exercise. Then I decided to do this diet. I just finished the diet and lost 8lbs in 11 days. I also lost 4 inches from my waist, 2 from my thighs and 1 from my bust. I fit into clothes that I haven’t in a long time. I am really happy with this diet. I did this 2 years ago and also 15 lbs back then. It requires discipline and not eating out to really follow this diet. However, it does work.

  69. I have been trying the “Beyond Calories”. Has anyone done that one from this? I paid the extra to get it when I purchased FL4I. I did have success with FL4I, but got stuck at a loss of 16 lbs. I wanted to lose 30. I fell off that wagon and couldn’t push myself to go back on…but FL4I DOES work!!! Now I want to try Beyond Calories for a faster weight loss. I started Saturday and with eating so many times in a day…I was stuffed. One meal, all I had was an orange and I was full after that. I don’t eat big meals to begin with. What I need to know is…am I supposed to only have a slice of orange and a couple cashews, instead of a whole orange? What am I doing wrong? I can’t lose weight if I’m full cause your not supposed to feel full. It wants me to eat too much. Someone…HELP…Please.