Lose 10 Pounds With A 2 Day Diet

Check out my client Guy’s transformation where he lost a whole bunch of fat.

If you’d like to learn how to lose 10 pounds by dieting only 2 out of the 7 days of the week stick with me through this video

because I’ll show you exactly how to set up a real diet plan that actually works much faster than simply restricting calories and it’s backed by scientific studies.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

So it’s an actual no bs approach that will help you burn fat faster while involving minimal restrictions so you can maintain your weight loss for the long haul.

In fact when comparing groups that underwent calorie restriction to groups that followed this dieting model that I’m about to share with you

the participants from this group found it much easier to stick to this plan without feeling deprived and without feeling like they were even dieting at all.

and they’re easy to stick to, and consistently sticking to a plan is one of the most important determining factors for success.

This plan calls for a form of fasting that you only have to stick to twice a week. It isn’t daily like intermittent fasting.

With intermittent fasting, you typically won’t eat only for a portion of the day, with the most common approach being the lean gains method

where you don’t eat for 16 hours of the day and only eat during an 8-hour feeding window.

On the other hand, this 2-day diet is often referred to as the 5:2 diet because you get to eat normally five days of the week and you only have to fast two days per week.

This gives people diet breaks and makes it psychologically easier to stick to.

The plan has also been studied quite a bit showing some really favorable results, especially when compared to caloric restriction models.

The one caveat is that to ensure the effectiveness of this 2-day diet plan you have to make sure that you’re not simply pigging out during your other 5 days of the week.

Meaning everything’s about totals and balance so if you want to ensure that this 2 day diet works for you, you can’t be completely reckless with what you’re eating during the other 5 days of the week.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

 Before we get into the details of how to set this up and customize it based on your body let’s take a look at a couple studies that demonstrate the reliability and effectiveness of this plan when done correctly.

Fasting for just one day caused intestinal cell regeneration to double. Meaning it undoubtedly increased the resting metabolism in these mice. 

Even though this study was not performed on humans, the biology behind stem cells in mice isn’t very different from ours. But let’s take a look at some human studies.

Now for the calorie restriction group, they were required to eat 600 calories less per day every day.

Over the course of the study, it took the 5:2 dieters59 days to lose five percent of their body weight, while the caloric restriction group took an average of 73 days.

The only thing that I didn’t like about this study was the fact that there were only 27 participants involved, however, luckily there was another study done with a lot more participants.

This study was conducted at the University Hospital of South Manchester in the UK and it involved about 100 overweight women following a 5:2 diet approach and compared them to other women doing daily caloric restriction.

Even though this study was only conducted exclusively on women men typically experience even better results with fasting

so it’s safe to assume that men would experience similar benefits. During the two fasting days, the participants ate a low-calorie diet made up mostly of lean protein while cutting out almost all carbohydrates.

By the end of the study, the women on the 5-2 diet lost significantly more weight and body fat compared to women who tried to restrict calories all week long.

And they also improved their insulin sensitivity which is a very important factor for burning body fat and keeping it off.

One thing that I want to once again highlight about this study is that the participants in the 5:2 group weren’t pigging out on the 5 normal eating days, instead they actually followed a diet similar to the Mediterranean diet.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

The point is that on the five days that they weren’t fasting they were still eating healthy wholesome single ingredient foods, they weren’t eating cake and ice cream.

So….now I want to show you how you can customize this plan so you can experience the fat loss benefits for yourself.

If you’re looking to lose weight and burn fat fast then you’re going to be eating under 20 percent of your regular daily maintenance calories on your two diet days sticking mostly to protein sources.

To simplify this type it will be under about 400 to 500 calories on those two days. If you’re accustomed to fasting you can also just completely fast for 24 hours on those two days.

It’s also important to note that the two diet days don’t have to be consecutive. During the other 5 days, you can eat until your fully satisfied,

but we’re going to be following the wholesome single ingredient food only approach. This involves only allowing yourself to eat real food

that you can find in the outside perimeter of your grocery store almost all of which will just be made up of just one ingredient.

Again you’re mostly going to be eating things like vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, fish, seafood, poultry, eggs, and healthy cooking oils.

After the first two weeks as your body depletes excess glycogen stores you can increase your calorie range on your two diet days to 35 percent of your daily maintenance calories to continue losing weight.

And once you hit your goal weight and you want to enter maintenance you can bump up your calories on your two diet days to 60 percent of your normal calorie requirements.

If your confused about how to find your normal caloric intake you can use my fat loss calculator that’s linked up in the description below.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

Now before you get started with this plan I do have to mention some potential drawbacks so you know what to expect.

Some studies on a separate but similar dieting approach known as alternate day fasting have shown that it’s tough to stick to over the long haul.

By the end of the yearlong diet those in the alternate-day fasting group lost about 6 percent of their original body weight, whereas those in the calorie restriction group lost 5.3 percent.

Which isn’t a big difference at all. However, one thing that I didn’t like about this study is that participants in the fasting group were encouraged to eat 125 percent of their normal daily calories

on the alternating days on which they weren’t fasting and the type of food they ate wasn’t really tracked.

I think if they stuck to the Mediterranean or single ingredient food approach on their off days without trying to eat extra calories they would’ve lost much more.

But another thing they found by the end of the study was that the drop off rate for the caloric restriction group was 29 percent, while the alternate day fasting group experienced a 38 percent drop off. 

The good news is that alternate day fasting is tougher to stick to than the 5:2 diet because rather than just 2 very low-calorie days you would have very low-calorie days every other day of the week.

Also, some studies have shown that alternate day fasting is better than caloric restriction at reducing specifically fat mass rather than just weight.

The bottom line is this… individuals are all very different. Some people do remarkably well with a 5:2 diet and even with an alternate day diet, and they find it very easy to stick to over the long haul.

Other’s…. especially people that enjoy snacking frequently may do better with a diet plan that allows for a higher meal frequency.

I think most people can be successful over the long run with a 5:2 diet as long as they don’t quit early on and allow their body, their hormones, and their habits to ease into this style of eating.

When you first switch over it may be tough, but if your patient I think most people will adapt.

That’s it guys I really hope this video has helped you out if you enjoyed it make sure you subscribe to my channel for more free content. And if you’re really truly committed to losing weight, burning fat, and making a dramatic transformation,

but your still a little confused on exactly how to do it step by step, visit my website and try my 6 week challenge, where on average my clients are losing 20 pounds or 5 percent of their body fat in just 42 days. It comes with a customized diet plan that changes almost every week, it also comes with a weekly workout plan and an accountability coach that gets assigned to you to make sure that you follow through on your part.

The best part is that as long as you complete the challenge without cheating and without quitting you can have all the challenge material for free.

Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal

Use My Free Diet & Workout Planner Tool

My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak

Fat Loss Calclutor


MIT Mice study that showed a flipping in metabolism:


British journal study with 27 people:


100 woman study University Hospital of South Manchester:


Alternate day fasting diet 100 obese adults in Chicago:


Alternate day diet shown to be more effective for reducing fat mass than caloric restriction:

Source 1: https://www.ncbi.nlm.nih.gov/pubmed/27708846

Source 2: https://www.ncbi.nlm.nih.gov/pubmed/27569118