Fat Loss 4 Idiots

 By Mizpah Matus B.Hlth.Sc(Hons)


An 11 Day Diet

FatLoss4Idiots is based on an on-line diet 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

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.


  • 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
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: January 6, 2015. Disclaimer


  1. JoAnn Skiba DeBorja 4 months ago

    I started the diet 2007 when I figured I didn’t have anything to lose but weight. I tried all the diets. It’s been 10 yrs & I’ve kept it off! It really does work. I went from a sz 14 to a sz 6. I also like the forum & chat rooms where you talked to people all over the world. I don’t think they no longer exist.

  2. Dora

    Many of us have our own personal reasons for weight loss and whatever yours may be (diabetes, obesity, health problems or you just want to feel better) giving this diet a try wont disapoint you. Simple enough to follow (for only 11 days) and folks mcdonalds or starbucks won’t close between those 11 days! When your diet is over you can then have all those foods and drinks that you couldnt during those 11 days. It is really about gaining a better YOU! Remember that’s what this diet thing is really about…taking care of you! Try it. I did and I am glad I stuck to it! Good luck to you as well!!

  3. lkuiabgid

    Oh I’m a fat guy. Its really work?

  4. gabby

    so you don’t have to count portions? like when it ask for chicken, you eat chicken until you are full???