Fat Loss 4 Idiots

By Mizpah Matus B.Hlth.Sc(Hons)

11 Day Diet

FatLoss4Idiots (formerly WeightLoss4Idiots) was released in late 2004. The diet is based on an on-line generator that will 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.

Meal Plan



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

11-Day-Diet
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”.

Look for low fat recipes here.

Calorie Shifting

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.

Nutritional Breakdown

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 extremely 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 is a budget offering (at $27), and provides little in the way of recipes or ideas on meal preparation. There also appears to be no support of any kind from the site.

Fat Loss 4 Idiots
Click Here to try
By Mizpah Matus B.Hlth.Sc(Hons)
  • Emily

    I’ve eaten the majority of this food without realising its on the diet (I don’t eat bread, get ill from fruits and don’t eat cottage cheese) for the past 3/4 months, but I have actually just put on a pound, weird.

  • ela

    I want to try this diet to lose weight for summer but I’m afraid that I’m not going to lose weight or gonna gain it back

  • Broski

    Really rains you sure weighed 700 pounds… that isnt even physically possible you’d be dead

  • Capricorn Girl

    This diet TOTALLY DOES WORK. Anyone who says I work for these people is a nut and a liar. I found out about this diet from my Physical Therapist who was working on my knee injury, He lost a lot of weight pretty fast and I asked about it because I kept trying to lose weight unsuccessfully – wanted to go from 155-60 to 130. I’m only 5’5″ and 160 was too much weight for me. I started it and it worked RIGHT AWAY. I’ve been on it for10 months now. Because I’m lactose intolerant and don’t eat red meat, I do the veggie diet generator and then might substitute turkey for soy beef…little things like that. Sometimes I have blueberries instead of the strawberries because I loooove them and the generator does NOT give that option. It still works. I would LOVE to start a support forum for those of us who do this diet. Let’s do it. I find I need to ask questions about the substitutions I make sometimes and since they don’t have support I can’t get answers. I’m not that good at figuring it out myself either…that’s WHY I use the generator. It’s so much easier than me trying to create my own menu’s. I let them set the balance and then I can sub here and there. Anyone want to start a support FORUM??

    • Carol

      Good for you! I tried this several years ago and liked it as well, and am hunting around for the login so I can access it and start right away. Keep up the good work. Wish me luck. I need (want) to lose 30-40 pounds. It keeps creeping up so now is the time.

    • sgqn

      Hi Capricorn girl

      Good idea to start a forum to share substitutes. How shall we go about doing it?

    • Tina

      I really like this diet too. There used to be another onei like better with pasta and chicken with salad and ground turkey. Does anybody ut there have any of those menus?

  • Alissa

    Fat Loss 4 Idiots Diet works great! I lost 100lbs is less than a year. The diet combined with exercise truly works

  • Jennifer

    I am following the Fat Loss 4 Idiots diet, but not using the diet generator. I found that diet a bit too odd and restrictive. I am following the diet in the ‘Beyond Calories’ booklet and I am shockingly surprised. I am eating things that would have been considered taboo (eggs – with yolks! – nuts, cheese etc) with my regular diet and I have lost 4.5 pounds in 3 days. I am not craving bread or cereal or sugar (which I thought I would never be able to give up). I am so excited! This diet is definitely worth the extra $15, for sure. And I would scrap the diet generator.

  • cris

    nice!

  • Frank Nunan

    This is also my Go-to diet. i first registered for it in 2006, and have always has great results. The weight I put back on in between diets is my own fault! I am currently following it in association with a food plan designed to combat a fungal infection, and it works for that as well, although it restricts your food choices. I have lost 5.2 kgs on first 11 day cycle this time. My question is whether the diet generator has been up-dated since the original one?

    • Kathy Heyde

      Nope it is all the same!

      • Melissa

        Yes it has changed. Personally, I enjoyed the old diet generator the one back in 2006-2009 I believe. It had much more variety as to the one now is too restricted and no fun! I miss the egg omelette option or the sandwich any type option. Anyway, I would suggest the old diet generator comes back! Because it is definitely much more fun to follow that one, definitely has more options than the actual boring one.

  • Stephanie

    Can the plan be used for 2 people in same household (we don’t have all the same food preferences), or do you have to pay twice?

    • Megan

      Hi Stepahnie, no you don’t need to pay twice. You can generate as many menus as you would like. So if you generate one for yourself you can save it, and then say your hubby can generate one right after you according to his preferences and save it. Hope that helps.

  • Jon

    This diet does work as far as losing weight. It also, because of the high protein food probably, leaves you feeling not hungry most of the time (except for veggie day). Down sides? For me, some indigestion. And there are questions about whether it or any low-carb diet is losing some muscle as well as fat… more traditional diets well used don’t have those issues. That said, I’m on it because it does push off weight.

  • Debbie

    I lost 28 lbs on this diet in a matter of weeks…about 8 weeks. Although I have put it all back on again now…..stupidly and predictably….it is always an option to go back on it. I found it so easy.

    • Megan

      Debbie did you did it slowed your metabolism down? Is that why you put on the weight again? I do have concerns myself that it’s low cal and that it will lower my metabolism. I did it one cycle and lost weight but looking at how much I ate it didn’t add up to many calories per day even though I never went hungry aside from the veggie day where I was starving. So I’m curious.

  • JaIBeE

    is this diet ,for free???

    • Debbie

      No….it’s a one off payment, but you have it forever then.

  • Laura Flores

    First and foremost, this is my go to diet. When ever there’s a vacation coming up or I need to lose some pounds quick, this is the one. I love it!! To Fifi: Had the same problem because I originally ordered the diet in 06. I have gotten very creative with my food on this diet and love the weight I lose!! Vegetable day is always the toughest for me but when I see that I’ve lost 6/7 pounds I just push through. To this day it’s my favorite dieting method. Good luck to everyone trying it out for the first time. :)

  • Roger

    I always thought that if I exercise myself to near death and lift weights, I can and I will lose weight but I did not. This is because I still consumed more calories everyday than what I expend.

    You will burn fat without exercise if you can create a caloric deficit every day. This is proven from studies made and this is a fact. I know it’s not easy to lose weight but I also know that it is not as hard as you think. If you can’t exercise, what you just have to do is eat less calories every day than what your body needs.

  • Megan

    This diet does work, I lost 7lbs in my first 11 day cycle and after the 3 day break I didn’t gain any of it back. I did do a lot of exercise during the diet but it was light exercise. It does work if you follow it. I have since gained it all back and more because I have been pigging out on fatty foods and lots of sugar for the last few months. I am starting it again tomm, it really does work even if it’s a little boring you get results! I think it’s great.

  • zayne

    This diet is FAKE, there is no point to the 3day thing. The people that wrote the good comments are the people that made up this diet. If u tried this you are and idiot. Hence Fat Loss 4 Idiots.

    • Afroman

      for one its hints not hence and an not and idiot smart one. and you tried it yourself didnt you!!

    • rains

      Actually Zayne this diet does work last week i weighed abotu 700 pounds and i was recommended for this diet i tried it and now i weigh 250 pounds, so next time you say stuff that you do not know about give it a try it may work for you;).

    • Slim

      Zayne,

      I’m an idiot in that case (thanks for your comment!). I’ve used this diet for special occasions many times over the last 8 years and I’ve always lost between 8 and 12 lbs in each 11 day period. I use it as a kick start and then go onto a less agressive diet. It works well, I’m only ever a few pounds over weight so even for the slimmer losers it works well.

      So, my comments are based on personal experience, please advise what yours are based on?

      • Emma73

        Totally agree with slim. Works great to kickstart your weightloss. I have been using it on and off for 2 1/2 years. Usually I loose between 7-10 Ibs. Experience speaks for itself!!!

  • Musica1

    Fifi, they have an email address on their website. Email them and ask for a link to your meal plan.

    • BB

      @Musica1 – Where did you see their email address? I’ve been looking all over for it. Can you post it? I ordered their plan back in 2006 or 07 and can’t remember what my log in information is anymore. This diet worked great for me. I have a copy of my plan from back then but wanted to see about adjusting it or mixing it up. Thanks!

  • Jay

    Its 3 days n have I repeate these three days again n again? Pl tell

    • Debbie

      If you mean the three days OFF the diet….you repeat them again a the end of the second stint of 11 days on yes. It basically repeats itself every 14 days. Either stick with the foods you have chosen again or choose different foods from the website.

    • ted

      This is just a sample of the diet. You have to click on the link above to gain access to the whole plan, which isn’t provided by us. sorry

  • Niki

    what is the fat loss for idiots slogan do they have one?

  • fifi

    I uses this diet in 2008 and found it good. I want to go onto it again but it won’t let me log in. I’ve given them my order number, date ordered, e-mail address and last 4 digits of visa that i used to pay but it is saying it cannot find my order. Anyone else have problems with this? I’m really dissappointed as I was all geared up to start this tommorrow but need to access the diet generator to do out a menu plan for me as it was so long ago that I can’t remember what I’m supposed to eat and when!!

    • Denise

      I purchased the diet in 2008 and could not log on again. I could not locate my purchase information so I purchased it again in 2010. I made sure to save the information this time. I tried to log on after several months and could not. I sent the required information to them and guess what….they could not locate my order either. I think the one time purchase is a gimic to make you purchase the program over and over. I did have success with the diet and was excited to use it again, but like you I can not remember what to eat except a fruit day and a veggie day.

  • catgirl

    What kind of baked beans are you supposed to eat? Don’t the canned ones have alot of sugar?

    • Chris

      Lose Belly Fat First in a yellow cricle on the top right corner of the cover. In the back of the book it gives you a list and recipes of foods for the first 2 weeks of each phase, but it doesn’t give you a grocery list. It is taking me forever to try to figure it out. Is there anyone that has the same book and has already figured out the grocery list, that wouldn’t mind giving it to me? That would be really helpful, thanks!

    • Debbie

      Normal Heinz baked beans

  • Gail

    This diet is wonderful! The first couple days are a little tough but stick to it by day three you’ll be amazed at how much better you’ll feel!

  • Shelley

    I have been strugglingto lose weight for about 13 years. This is my 4th day on the diet and I feel great. I have so much more energy and I’ve already lost 6 lbs. I know a lot of it is water, but that is also a plus because I was struggling with painful water retention. I’m finding it fairly easy to incorporate some of my meals into my son’s meals, and I’m buying much healthier food. After getting through the second day (fruit day), I no longer have cravings for sugar or salty food. This program is a lifesaver!

  • kyra

    today is my first day on the diet and im really hopiing the diiet will work for me cause im trying to llose 40 pounds

  • tia

    ive done this diet quite a bit (vegetarian) and lost lots of weight (fat, not water). However, this time I am doing the 10 rules, not the diet generator. since I am a vegetarian, i need beans to make some meals hearty – would the beans be considered vegetables with this diet? it seems as tought with the diet generator (veggie) the beans are considered protein, but i would imagine that they are considered veggies with the 10 rules version…hope this makes sense…

  • Doug

    I’m going to start after this holiday weekend. I hope it works because I’ve tried everything else and have given up because it takes so long and I’m lazy. Wish me luck.

  • katie

    It’s virtually impossible to target weight loss. Cutting down on sugar and carbs will work…but the fat might not melt evenly. With me, for ex., my upper body appears skeleton skinny, while my legs look about right, but still chubby.

    • Emma73

      There is no way to target fat loss for a particular area. I’m pear shaped also so I feel your pain sister! This Diet does help as it avoids all the foods which contribute to lower body fat :-)

    • Ahmed

      Consult your doctor bferoe starting a weight deprivation and/or exercise regime.If you decide to start a rutine of exercise and diet you should start very slowlyand consult your doctor if you start feeling any discomfort, trouble or any othersymptoms. If you start feeling soreness or sickness when you exercise, do notcontinue. Remember to use comfortable clothes when you exercise, also remember some dietsor exercise rutines are not intended for women who are pregnant or breast-feeding, or for anyfellow under the age of 18.

  • Justin

    I haven’t got to using this diet yet. But for anyone that could help me. greatly appreciate it. I weigh
    150.5 lbs with a body fat of 16.5% to 17.0% but I still have this damn roll of fat on my stomach. I’m also trying to get “stick legs”. Skateboarding has helped with the fat but now my legs are all bulky. :(

    • ted

      Justin, how much sugar and refined carbs do you consume? Cut those out and you’ll drop some more body fat.

  • Chantal

    i Tried this diet 2 years ago and it really works , I lost 10 pounds in 11 days. I was so happy i looked very attractive but few weeks later I start to have a thyroid problem , wonder if that diet caused it , so scared to go back to this diet . it seems unsafe!!!

    • Debbie

      Your thyroid problem had nothing to do with the fat loss diet. You can go back on it if you want to with no fear!

  • JJMP15

    This is a great diet if you have the discipline to stick with it! (You just have to be creative with HOW you prepare some of the foods). I’ve always lost when I followed the plan.