I've been on your plan for a week & have Only Lost 7 Pounds - What do I need to do to Lose Weight Faster Shay Cole

4 Steps To Lose 20 Pounds In 3-to-4 Weeks

(Play the video below if you hate reading)

Dale lost 22 lbs. in 3 weeks
following these 4 steps

  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time so…
  • Only use this plan if you're planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job or etc.
  • Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

1. Eat at least 2 raw fruits &/or vegetables before each meal

Quick Tip: You could also drink at least 8 oz. of water with your raw fruits & veggies to really kill your hunger.

Highly recommended before meals: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice.

Hello Adrian, this is my fourth day on this diet & I look great. I am really happy. When taking veggies & fruits i am so full. thank you for you diet!Rose

2. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour

3. Eat UP To FOUR 0-to-300 Calorie Meals a Day

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009

4. Follow 1 of These 4 Workout Plans

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week while following these workout rules here to lose weight super-fast.
  2. If you're busy then Do any of the workouts below for ONLY 10 minutes BUT do them 2-to-6 times a day at least 4 days a week.
  3. You're not limited to just the workouts here on this page. You can do other workouts like Tae-Bo or T25 as long as it's an intense workout.
  4. If you're lazy, out of shape, injured or if these workouts are too hard for you then follow this workout plan here BUT DO Not expect to lose weight as fast as doing the first 3 options.

Tip: Use Fat burners like Green Tea, Lipo-6 or Hydroxycut before your workouts to give you more energy to workout longer & harder to burn even more fat as you workout.

So To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
  2. You'll eat a 0-to-300 calorie meal.
  3. You'll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
  4. You'll do this workout plan

Has This Actually Worked For Anybody?

I lost 22 pounds in just over 3 weeks


I did the lose 20 lbs in 3-4 weeks program to make weight for my military weight in and I lost 22 1bs in just over 3 weeks. Thanks for helping me make my weigh in!

To me These aren't that impressive but I am proud that I did it in 23/24 days! Feel free to use them if you like, hope to look better in a few months, thanks for the advice on my new plan, and for being so generous with your knowledge.

Dale Mathis

She Looked Great On Her Wedding Day

wedding day weight loss

Hi Adrian!!!!

Wedding over now & thanks to your motivation I was able to lose a stone (14 pounds) and was much more relaxed with my body shape on my holiday & wedding day.

I think your amazing & will always refer to you as "my personal trainer" : ) thank you.

Helen Haddock

She Lost 15 Pounds in 3 Weeks

My confidence is on the way up and I feel great. Just in time for my Stateside vacation in two weeks. Maybe I'll wear a bikini instead of a suit this time!!! Hi Adrian, I've attached my before and after pics. I put the same dress on for comparison.

Thank you so much for all your motivation and support. My 3 week 15lb weight loss pics

Fiona Davies

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009
I'm 27 yrs old and 5'6 in height. I was 190lbs. I read your article so i followed it. Now, im 169lbs!! I lost 2 inches also from my waist and my wife is so happy. Simon from the Philippines
Mostly I wanted to say thank you for creating this site. I can't believe how easy this is to do! I've already lost 5 lbs in just 5 days and my brand new jeans are feeling a little loose. My determination is now coupled with extra motivation after seeing these initial results. THANK YOU SO MUCH! Nicole | 09/10/2009
I'm down 10 lbs in 2 weeks by using this diet. I'm feeling 100 times better about myself. I have more energy, and i'm seeing real results. Thank you so much! Nikki | 8/25/2009
You are just too good !! it has been 2 weeks since i started ur plan & I already lost 7lbs …its awesome thanx a million for ur site ! Sarah | 10/15/2009

Frequently Asked Questions

Will this work for me & How much weight will I lose doing all of this?

The amount of weight you lose and how fast you lose it doing this plan mainly depends on how overweight you are so the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

  • If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) because it may take longer than 4 weeks to lose your last 20 lbs. on this plan and…
  • If you're more than 20 lbs. overweight then you should seriously expect to lose 20+ pounds in 3-to-4 weeks but…

If you're more than 20-to-50 lbs. overweight…

  • Then you really don't have to do this plan and you can do 1 of the easier permanent weight loss plans here because…
  • If you're very overweight then you're going lose weight fast (like 20+ pounds in your first 3-to-6 weeks) no matter what plan you do.

You may want to look at…

Can I do this plan longer than 4 weeks to lose way more than 20 pounds?

Yes but remember: You're ONLY eating UP TO 1200 calories per day by eating UP TO FOUR 0-to-300 calorie meals (see steps 1-thru-3) so…

You should ONLY do this diet for longer than 4 weeks if you're able to effortlessly sustain a less than 1200 calorie diet without you constantly being hungry or thinking about food all the time because…

The Key to losing weight fast and keeping it off permanently is finding a diet (or a lifestyle change) you can stick to for the long-term and in most cases…

It's going to be real tough & take lot of willpower on your part to stay on a very low 1200 calorie diet for more than 3-to-4 weeks to lose way more than 20 pounds and even if do tough it out for longer than 3-to-4 weeks…

Then chances are you're going to gain back some or all of the weight you lost once get off the diet and go back to your old habits and that's why it's best that you use one of the permanent lifestyle changing weight loss plans here (especially if you don't have a weight loss emergency) to lose weight fast and keep it off for good.

You may want to look at…

Will I gain any weight back? How do I maintain my 20+ lb. weight loss?

Yes, you will gain some weight back IF you go back to your old eating habits but…

You can minimize your weight gain, maintain your 20+ weight loss or lose more weight by going on 1 of the permanent weight loss plans here after you've finished the 3-to-4 week diet.

Will this -1200 calorie diet make me go into starvation mode?
Absolutely Not! Read this to see why
Do I have to workout to lose 20 pounds in 3-to-4 weeks?

Depends on how overweight you are so…

  • If you're very overweight (like more than 50 pounds overweight) then it's very possible for you to lose 20 pounds quickly in 3-to-4 weeks without exercise but…
  • If you're not very overweight then you're more than likely will have to exercise (by using step 4) to actually lose 20 pounds in 3-to-4 weeks.

Make Sure You Also See…

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1-35 of 3807 Comments

Hi, what do you mean by 0 calories? It says 0-300 calories

January 20, 2017


I'm going to do a Beachbody workout plan, Core de Force. Do I do the program based off of its schedule or just 3-4 days. I'm also thinking about incorporating C25K which is 3 days a week.

Yes I have an emergency, going on vacation April 1st.


January 13, 2017

Adrian Bryant

Follow the beachbody plan as is b/c I've personally never tried them and depending on your current weight you may be able to do one of the other plans since your event is not until april 1

January 13, 2017


The program is MMA style 30-37 mins long 6 days a week of that helps.

I got more than 30 to lose so I'll do this for 2 months.


January 13, 2017


I am a 44 year old female and I weigh 160 lbs. I would like to weigh 135 lbs. I am a registered nurse and work long hours. Will this work for me?

January 12, 2017

Adrian Bryant

yes it will

January 13, 2017


I weight 213 pounds , 5.6ft. I would like to be 160 again.how do I accomplish that?

January 12, 2017


I am 21 about 187 pounds was wondering how much I can lose in 3 wks.

And are we able to have coffee in morning or just a water diet

January 10, 2017

Adrian Bryant

not on this strict diet plan. do you have a weight loss emergency?

January 10, 2017


Yes, I'm going on vacation on February 15th

January 11, 2017

Adrian Bryant

then you'll need to follow this plan as is

January 11, 2017


Just found this last night starting today. I'm 4'11 I weigh somewhere in the 225-250 range not sure the exact cuz my scale is in storage. Hoping to loose the 20. Is it possible? I'll update with progress

January 09, 2017


I want to add I'm doing this to kick start my Weightloss what would be the next option after doing this for a month?

January 09, 2017

Adrian Bryant

NO. do not use this for a kickstart. this plan is for emergncies only. use 1 of the other long term plans here

January 09, 2017


Can i eat my 0 - 300 calories after an hour from eating my fruits

January 07, 2017

Adrian Bryant

needs to be right after

January 07, 2017


Hey Adrian, I just stumbled across this plan today and I've got a question. I'm looking to get into the military soon and I've already been dieting (at a healthy pace) and exercising 5 days a week, the numbers say I'm losing about 2 pounds a week but I'm still a pretty heavy guy. My question is would it be safe to do this weight loss program before going to basic training? Since this program seems to put a lot of stress on the body I wouldn't want to kick the stress into overdrive by adding my military training on top of it. Or would you recommend doing this diet before talking to a recruiter instead, and then run the risk of hopping off the program and gaining the weight back before going to basic training (as you stated in your YouTube video)? I know this is a pretty specific question, and a long one. however I am seriously considering this diet as a 'just in case' scenario. I also want to make sure I am safe while doing it AND not jeopardizing my chances of getting into the military. Thank you in advance!

January 08, 2017


I'm a female that weighs 156lbs and I'm around 5'8", will I lose the 20 pounds? Thank you.

January 06, 2017

Adrian Bryant

it depends on your bodyfat % but you should be able to lose at least 10 pounds quickly with this plan

January 07, 2017


Hi im 17 years old im a girl and I weigh 237... could i loose atleast 30 pounds or more in 50 day's?

January 06, 2017

Adrian Bryant

at your weight, yes

January 07, 2017


Happy New Year! Hope you're fantastic! Does eating a small 250 calorie avocado before the meal count as a fruit or veggie?

January 03, 2017

Adrian Bryant


January 03, 2017


Hi I'm 4 foot 9 inches and i am 17 and weigh 130 pounds will this diet make me lose 20 in 3 weeks?

December 30, 2016

Adrian Bryant

at least 10

December 31, 2016


Will i lose 30 pounds in a month if i got to the gym 3 days a week for 1hr and do intermittent fasting in this diet plan ?

December 28, 2016

Adrian Bryant

depends on how overweight you are

December 28, 2016



I am 16 y/o, I weigh 245 lbs and I am 5'7. Do you know what is a healthy weight for me to be age my age and height? Also, I want to make this plan permanent, as I see no reason why not to. :D Thanks for the help!

December 22, 2016

Adrian Bryant

use 1 ofthe other plans here for longer term succes.

the chances of you staying on this plan longer than 6 weeks is not good

December 23, 2016



so just to be clear, we have to eat fruits or veggies. before breakfast, lunch, and dinner?.

December 21, 2016

Adrian Bryant

yes. right before your 0-to-300 calorie breakfast, lunch, and dinner

December 21, 2016


What if i drink vegetables juice (with no additional sugar at all) instead of eating raw vegetables? I don't like to consuming the vegetable by eating them, it is easier for me to just blend them. I'm 5'6 and almost 190.

December 19, 2016

Adrian Bryant

that's fine

December 20, 2016

Jakob Merhout

Hey I'm 5 foot 8 and 190 pounds at 13 years old and I'm also a boy. but I don't look that big. We think it is muscle. Is that possible?

December 18, 2016

Incorrect please try again
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