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An 11 Day Diet
FatLoss4Idiots was an on-line diet generator that would create daily meal plans based on your food preferences.
The diet follows a 14 day cycle – 11 days of planned meals, followed by 3 days of “cheat” meals. The diet has been called many things – The “11 day diet”, the “Fools Diet”, the “diet for idiots” – and many other condescending terms.
FatLoss4Idiots closed its business in 2016, and is no longer accessible. However, we have obtained the complete diet (see below)
|Day 1||Day 2||Day 3|
|Meal #1: Flavored Oatmeal|
Meal #2: Tuna Salad
Meal #3: Sandwich (any type)
Meal #4: Scrambled Eggs
|Meal #1: Banana Milk Shake|
Meal #2: Chicken
Meal #3: Scrambled Eggs [and] Mixed Vegetables
Meal #4: Cottage Cheese
|Meal #1: Chicken|
Meal #2: Fruit Salad
Meal #3: Fish Filet
Meal #4: Cottage Cheese
Fat Loss 4 Idiots’ 11 Day Diet 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 minimum of 2 1/2 hours apart. There is no calorie or carb counting, no limit on portion size – Fat Loss 4 Idiots says you “just eat short of being full”.
The 11 Day Diet believes it isn’t calories that make people fat, but the wrong calories. They say that dieters must shift to eating the right kind of calories. They call this calorie shifting.
They say that certain foods interfere with the correct hormone levels that keep the metabolism running and fat burning. By shifting calories to the right foods, dieters can correct their hormone imbalances.
It is difficult to obtain an exact caloric breakdown because meal sizes are based around eating short of being full.
An analysis of a typical days meal indicates the diet is high in protein, low in fat, and with reduced carbohydrates. However all the foods listed are good choices.
11 Day Diet for Weight Loss?
Fat Loss for Idiots claims 9 pounds lost every 11 days. However this is very unlikely (and unsafe). This weight loss is often possible during an induction (typically a phase where you drop out starchy carbs).
The weight lost is a mixture of water and fat (and possibly muscle). This kind of weight loss would be difficult to sustain, and would almost certainly be accompanied by a drop in metabolism.
The diet retailed at $27, giving access to the diet generator, and a how-to PDF. An extra PDF was available (Beyond Calories) for an extra charge..
Below is a copy of the FatLoss4Idiots diet plan, supplied by one of our users.
This is the full 11 plan, plus the diet rules.
By Mizpah Matus B.Hlth.Sc(Hons)
- Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., Proietto, J. (2011). Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine, 365(17), 1597-1604. link
- Maxmen, A. (2012). Calorie restriction falters in the long run. Nature, 488(7413), 569-569. link
Last Reviewed: May 23, 2018