Try The Live Lean 14 Day Fat Loss Diet Challenge

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Listen to the details of the 14 Day Fat Loss Diet Challenge on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

How To Lose Fat Quickly In Two Weeks

On today’s episode of Live Lean TV, I’m inviting you to try the Live Lean 14 day fat loss diet challenge.

Beach season is almost here and with that, I always get asked, “Brad, how can I lose fat quickly, in just 2 weeks?”.

Ask and you shall receive.

Are you ready to try the Live Lean 14 day fat loss diet challenge to lose fat quickly?

Fellow Live Leaner, Shannon completed this fat loss diet challenge and here were her results:

Hey Brad, I did the challenge and lost 5 pounds over the 2 weeks. I wasn’t even really strict. This really does work, and if I had been more strict, I know I would have lost even more.

– Shannon

But wait, I know what you’re probably thinking.

“Brad, I thought you hated fat loss diet challenges focused on losing fat quickly?”.

I typically do, because they suck

However I love challenges that actually work.

Especially since this short-term low carbohydrate dieting approach will help approximately 75% of the population who are carbohydrate sensitive.

But I have to be upfront.

This 14 day fat loss diet challenge may not be for everyone

If you are vegan or vegetarian, this 14 day fat loss diet challenge will not work for you.

And like any fat loss diet challenge, if you are not committed, this will not work for you.

This Live Lean 14 day fat loss diet challenge is similar to the “Protein Goal Diet” created by Charles Poliquin.

Here’s how the Live Lean 14 Day Fat Loss Diet Challenge works

#1. Consume high protein foods from animals

Best Protein Sources For Fat Loss

These foods high in animal protein include:

#2. Consume foods high omega-3 fats

Best Foods High In Omega 3 Fatty Acids

#3. Consume carbohydrates limited to:

Best Carbohydrates to Live Lean
  • green vegetables in unlimited quantities

Damn that’s good!

Sure, some people can still get results when eating sugary carbohydrates, but the problem tends to be with portion control.

Once you have some sugary carbohydrates, it usually leads to more.

So let’s remove that temptation for the next 14 days.

How to calculate your protein consumption goal for the next 14 days

Here is a complete example with all the calculations.

Men: multiply 1.5-2.0 by your bodyweight in pounds.

For example, I’m 175 pounds so my protein consumption goal would be between:

  • 175 x 1.5 = 262.5 grams of protein per day
  • 175 x 2.0 = 350 grams of protein per day

My daily protein consumption goal range would be 262.5-350 grams per day, for the next 14 days. 

Women: multiply 0.6 by your bodyweight in pounds.

For example, if you’re 150 pounds:

  • 150 x 0.6 = 90 grams of protein per day for the next 14 days

Next comes the omega 3 fats.

Consume foods high in omega 3 fats

Here is a full list of foods high in omega 3 fatty acids.

Also add other healthy sources of dietary fat such as:

You can get a full list of healthy sources of fat here.

8 Fatty Foods That Make You Skinny

How to calculate your fish oil goal for the next 14 days

The creator of the diet, Charles Poliquin recommends multiplying 1.5 by your body fat in pounds and consuming that number in grams in fish oil.

Men and Women:

  • 1.5 grams x your body fat in pounds

For example, I’m 8% body fat.

  • 175 pounds x 8% body fat = 14 pounds of body fat.
  • 1.5 grams x 14 pounds of body fat = 21 grams of omega-3 fish oil per day for the next 14 days

Here is a good quality omega 3 fish oil supplement that I have taken.

However, if you have higher body fat than me, you can see taking even more fish oil per day could be very expensive.

If this is the case, here’s my fish oil recommendation. 

Simply follow the daily fish oil dosage recommendations here on your fish oil product.

But for the next 14 days, really focus on eating a lot of omega-3 rich fish, such as:

Focus on consuming these carbohydrates

For the next 14 days, all carbohydrate consumption should come from green vegetables.

This means no refined sugar, starchy carbohydrates like potatoes, or fruit.

Yes, I said it, no fruit for the next 14 days.

Even though fruit is healthy, fruit contains a decent amount of sugar, which we are trying to limit sugar for the next 14 days.

Can Fruit Make You Fat?

Trust me.

It’s just 14 days to lose fat quickly.

How many meals should I eat per day?

I want you to aim for 6-7 meals a day.

So divide your total protein number in grams by 6 or 7.

For example, my protein goal was 262.5-350 grams per day.

If you’re eating 6 meals a day:

  • 262.5 grams of protein / 6 meals = 44 grams of protein per meal
  • 350 grams of protein / 6 meals = 58 grams of protein per meal

If you’re eating 7 meals a day:

  • 262.5 grams of protein / 7 meals = 38 grams of protein per meal
  • 350 grams of protein / 7 meals = 50 grams of protein per meal

Now I just want to mention this.

You do not need to be exact and obsessive to lose body fat.  

At first, use a food scale to get a visual appreciation for the portion size needed to hit your goal.

Once you get this basic understanding, you can eyeball it.

Also, remember this trick.

100 grams of animal protein like beef, chicken, and seafood is roughly 22 grams of protein.

Since my goal is roughly 44g of protein per meal, I would need roughly 200 grams of animal protein per meal.

Don’t forget to rotate your protein sources

Always be sure to rotate your food choices, especially your protein sources.

Don’t just eat 7 meals of chicken.

Plan a meal with beef, then chicken, then fish.

And here’s a little tip.

Whenever I go out to eat, I always try to order a protein source I don’t normally eat at home, like a different type of fish or lamb.

Note: If you’re like me and take branch-chain amino acids, a.k.a. BCAAs during your workout, you can count that as the 7th meal.

Here is a brand of BCAAs that I’ve used.

And Finally…

1. Stop eating 2 hours before you go to bed.

2. If you miss a meal or two throughout the day, do not try to consume all the missed meals before you go to bed. Forget about it, and start fresh the next day.

3. After the 14 days is up, compare your before and after pictures, share them with me, and analyze how you feel internally. 

4. After you’re done, be sure to treat yourself to a cheat meal after the initial 14 days. Check out the video post my 6 cheat meal rules here. These rules include eating a cheat meal every 5-6 days. Once you get below 10% body fat, or 20% for females, enjoy a full cheat day.

6 Cheat Meal Rules To Fire Up Your Metabolism And Burn More Fat

How To Tell If You’re Sensitive To Carbohydrates

You know I’m all about teaching you how to get and more importantly stay lean, all year round.

Typically once you’re Living Lean for a year and a half, your sensitivities to carbohydrates can go down.

One way to test this is where you tend to store your body fat.

If you store your body fat in the love handles or the subscapular are over your upper back, it can be a sign you have sensitivities to carbohydrates.

As your tolerance to carbohydrates goes up, you’ll notice the body fat in these 2 areas will go down.

So there you go

Give this Live Lean 14 day fat loss diet challenge a try and be sure to share your before and after photos with me on our @LiveLeanTV social media channels.

You never know, you could love the results and maintain them forever.

If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.


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Now I’m interested in hearing about your experiences with the Live Lean 14 Day Fat Loss Diet Challenge.

Question For You:

  • Have you had any success in the past with trying a 14 day fat loss challenge?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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176 responses to “Try The Live Lean 14 Day Fat Loss Diet Challenge

  1. JESUS CHRIST WHY ARE SO MANY ANIMAL PRODUCTS USED FOR WEIGHT LOSS. ANIMAL
    FOODS MAKE YOU SICK AND ARE NOT SLIMMING AT ALL AND CARBS ARENT THE
    ENEMY….FAT IS THE ENEMY

  2. Brad you mention no carbs at all. Can I eat a banana or something like this
    after my workout to replenish my glycogen? I appreciate that you said know
    fruit but this would literally be my one piece a day and it would be taken
    when my insulin is most sensitive. would this be ok?

  3. Hi brad! I love ur videos u and Jessica are awesome keep the great work u
    guys and congrats for ur engagement! A have a question I’m 15 years old 5
    feet 2 and weight 118 pounds I’m taking about 100 of protein a day is that
    alright? I curently workout at home I do focus t25 by shaunt t I’m seen
    results but I’m not sure if my protein intake is ok coz I’ve seen some ppl
    saying 1g × lb others say 0.9 or 0.6 I’m confused pls help!

  4. hey coach i”m very interesting and i will try this diet .but the problem is
    that when i do low carbs with high intesity of cardio i always feel tired ?
    so what’s your advice ?

  5. Wow your speech is so quick and stress full to keep up to. Thank God your
    other videos tutorial are not so quick. Thanks for the good advices peace
    unto you.`

  6. There is no science to this…

    The science shows you need to maintain a weight lifting routine in order to
    maintain your muscles. Even eating less than 80 grams of protein a day- no
    muscle lost over a 12 week period. Check out Brad Pilon.

  7. I am in my cutting phase currently. I do Hiit sprints every 2 days and
    every other day I just walk. I reduced my calories dramatically and just
    have a quick question for you. My mom is European and she loves to cook
    everyday dinner using potatoes. And not just a little. But when she puts
    them on the dish it’s a pretty good amount with butter on top with onions.
    Almost too much to be honest. Should I stay away from potatoes? Because
    they are carb’s and when I sprint I heard that I then burn first the
    carbohydrates before I tap into my fat storage. I hear that potatoes are
    good for you, but other people have said that they are bad when cutting.
    What is the truth?

  8. Dont you mean 1.5 to 2 times LEAN BODY MASS in pounds, not total weight

    if you weigh 200 pounds, theres no way anyone but Gary Coleman should be
    eating 400+ grams of protein a day

    400 grams of protein * 4 = 1600 calories just in protein

  9. I started this diet on this Monday. I started at 220 lbs and now I’m at 214 lbs . Today is Friday. I like this diet because I still get to eat meat which is great! I’m glad this is helping me lose weight and I hope to lose more by the time I finish this diet. It’s hard to avoid cheat meals lol but I think I can hold.

  10. ok by Vegetarian you mean Vegan? I’m a vegetarian but seldom consume eggs,
    seafood and fish (pescetarian). So can I do this for 14 days eating those
    three items including a vegan protein shake like Sunwarrior which is
    practically carb free? I’ve never had abs and have been working out 4 days
    a week for over a year now 🙁 Def part of that 75% carb sensitive type.
    Sigh damn Italian upbringing.

  11. Meal Frequency is irrelevant It’s all Bullshit Bro Science what supplement
    company’s and magazines push and market and want you to Believe

  12. Hey brad , I’m a 16 year old in highschool and I really don’t have the
    opportunity to eat 6 meals a day and I’m interested in losing weight , got
    any advise ?

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  18. How much carbs are you suppose to take?
    You tallk about the proteins and fish oil, but you didnt say how much fats or carbs your suppose to take?
    Would 2 liters of water be good with this?
    Would a protein shake be okay after your workout with this diet?
    Does 1 egg equal to 6 grams of protein?
    How much body fat could you lose within this period of time with this diet?
    Could you go longer then 14 days with this diet?

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  20. Before going on this diet, I have supplemented my protein with whey protein powder. Is this allowed for the 14 day diet? I probably know the answer is no since it’s not animal protein. But, is there some other protein powder we could use?

  21. During this 14 day challenge would you still include warm lemon water in the morning? I know you said no fruit, so I was just curious. Thanks so much! 🙂

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  23. I hear ya. I get symptoms of lactose intolerance when I drink milk or eat cheese. For some reason, greek yogurt doesn’t seem to affect me as much. I’ve never seen coconut blend yogurts but I’m going to look for them now. Thanks!

  24. not a fan of dairy as my body (and many other people’s body) doesn’t react well to it (bloating and congestion). try coconut blend yogurts.

  25. Hi. What are your thoughts on dairy products? I like to eat greek yogurt (full fat, plain) with some blueberries and honey. I guess I’ll knock out the blueberries and honey, but wondering if this could fit in with this food plan.

  26. Hey Brad, I would consider doing this challenge, but I’ve been dieting for about 4 weeks of a 40-40-20 split losing fat at a decent rate. Obviously it’s slowed down as I get less and less…would this challenge work for the last bit of fat that I have?? I’m around 180 grams of carbs and protein and 40 fats (healthy fats) working out 6 days per week cardio at least every other day trying to get around 8% BF…I can switch easily, just curious if it would be worth the time or just stick with it.

  27. Thank you so much for the information. i will try this awesome diet for 14 days. i have my last question.what about my carbs post workout? that is what im confused about

  28. i have loads of energy and I follow a lower carb lifestyle. the first 7-14 days of the transition is tough…but that’s just your body adapting. Once you get over it, it’s awesome!

  29. Hi Brad. Big fan here. I am fairly lean, but im trying to get rid of that last bit of fat in my lower stomach. I go to the gym 3x a week ( chest triceps, back biceps, shoulders legs). How can i have energy if i dont have any carbs following this diet????

  30. Well I’m fasting for religious/spiritual purposes but I was hoping more than all of that to simply lose weight. I’m chubby, 5’10, and 183 lbs if it matters.

  31. i’ve tried IF and liked it…but it really depends on what your goals are…fasts can help with certain goals

  32. I was hoping you wouldn’t say that so I’d have less food to prepare LOL but fats OK. Any concerns with the fasts? It’s kind of like intermittent fasting (new video topic). Thanks for replying by the way, most YouTubers don’t

  33. My concern with just protein is you’ll have a hard time getting in sufficient calories and you’d be missing out on all the health benefits of fat. Eat your fats!

  34. Hey Brad, I know this is kind of an old video but I was wondering if this would work while I’m fasting? I eat at around 3 am, and again at 9 pm. Would it also be bad if I eat only protein? I’d appreciate a reply I watch all your vids it helps. Thanks.

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  36. Hi Brad, my body weight x 0.6 is 72g protein! That doesn’t seem enough, it’s almost half what I usually have?

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  40. Hi,

    I have a question. U said limit the omega oil to the calculated amount. But how about the amount of fat? Avoid carb will get into Keto Diet process, is that the same? Also, do we count the fat intake too? Becuz any meat has fat too.! Or as long as I consume 45g per meal for 6 meal and stay away from carb except veggies, then no need to calculate the fat in the meat..? Im 180lbs too..

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  42. Hey Brad,

    I might have get it wrong but .. only Protein from Animals? So .. even no Protein Powder? And .. what do you think .. so .. also no Protein Powder ( with milk ) before going to bed?

    -Hung

  43. the 14 day low carb high protein diet once you finish it do you gradually add carbs back in ? I don’t want all the weight back

  44. Hey Brad, defo up for this! Will I be at a detrement if can only have 3/4 meals a day as only get a lunch break at work and not able to eat at other times.

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  47. Can substitute for meat with whey protein suppliment and eggs ?? Ur answer will be of a great help. Thanks . Great video

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  49. Hi Brad
    Can greek yogurt with 23 g of protein per serving be a sub for lean meat? Not for every meal but maybe once or twice a day???

    Thanks

  50. I have trouble with energy if I don’t eat fruit sugars, I feel shaky and weak, especially if I try to do interval training or anything strenuous, and I’m all foggy in the head: glycogen IS what your brain needs to function after all. I don’t know how you can do it for 14 days… And you recommend continuing this diet after 14 days, just a little less strict with the fruit? Sorry but it is not sustainable for me. I could make myself do it for 14 days, but not if I want to work out hard, and no fun, I love fruit, which is where you get the most whole food vitamins, so it doesn’t seem healthy to limit that. I guess I’d rather take longer to lean up. Best to anyone who this might work for!

  51. Ill take that challenge. Yee. One question. Ive watched a few videos from jason clemons and he says sweet potatoes are a great contribute to weight loss. Specially n the stomach. What’s your opinion? Thanx

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  53. If you do store fat in love handles and back, and are carb sensitive.. Continue on low carb for a year+, then slowly integrate back in, to increase tolerance?

  54. @SpyrosPandis if you’re pretty lean already (below 15%) you can keep a banana in post workout but if you’re larger or want to maximize fat loss over the next 14 days, drop the banana. After the 14 days, add it back in though

  55. @soccersammy714 i’m assuming the nutritionist was trying to simplify things for you, but to say a “calorie is a calorie” (i.e. 200 calories of soda has the same effect on your body as 200 calories of chicken) is a questionable message to be promoting. it’s not just about calories in/calories out. Eating foods that optimize your hormones plays an amazing role in body fat storage or burning and LIVING LEAN

  56. @notecardgirl yes you can have vinegar and the juice you mentioned. try to get the most of your protein from animals but a sun warrior shake after your workout is fine

  57. @flyinglightning if you’re eating enough protein and dietary fat (two of the most satiating nutrients) your blood sugar levels will be balanced and appetite will be satisfied. So be sure you’re eating enough.

  58. Hey Brad! Your challenge is very interesting and I would like to try it but everytime that I do a low-carb or a no-carb diet, I regain weight very fast and I have tendencies to binge when I restart to take carbs. Do you have some advice to avoid binging after a diet (especially on a low-carb diet)?

  59. Brad – loyal follower of yours on twitter and always checking out your videos. I know you say no fruits. But between no fruits and no bread, that is gonna KILL me as I get tremendous cravings for sweets in the early evening. Often I will satisfy that with a home made smoothie – but I use a banana (and a tablespoon of peanut butter, but also toss in spinach). Could you toss in a fruit like blueberry or rasberry or strawberry? Since I believe those are relatively low carbs? Or, maybe protein powder (or is that too much sugar)? Any chance you could toss up a recipe or 2 for some post-meal sweet that we could use to cut the cravings? Would love to do this, I just want to be realistic about not letting the cravings get the better of me!

    thanks in advance

  60. Oops – also forgot – I am not able to have dairy – could I use sunwarrier protein powder which says it has cranberry in it, or can you recommend a non-dairy one?

  61. Hi Brad… I have never tried no fruit, so maybe this will get me past my plateau. Am I able to have vinegar? Also, can I make up a carrot, beet and lemon juice? I’m excited to give this a try! Thanks for posting! Carrie

  62. So you said only green veggies, does that mean no colored veggies like red bell pepper or red cabbage?? Or are those okay too?

  63. I’ve been obsessed with reading about fat loss plans lately. I am giving myself 31 days to get my butt in gear and challenge myself to see what change I can see in that amount of time. I’ve lost 17 lbs in slow motion because I don’t eat right, so now I am ready to make a change. Thanks for sharing!

  64. hey brad! i am a VERY healthy eater and avid gym goer. i am attempting to just tone up a bit and do realize that i bloat VERY easily ( i have celiac and IBS) i do eat carbs but mostly from veggies, squash (my fav), oats and i recently let myself have some kix cereal (only 3 grams of sugar) and air popped popcorn, and rice cakes. A nutritionist has told me not to worry at the end of the day a calorie is a calorie and excess calories =weight gain not excess carbs. ur opinion? is this true?

  65. Oh this looks fantastic! I like that there are teams of people doing it as well. I am going to give it a try. Why not? Hardest thing to give up? My delicious Yam Wedges that I bake and my oatmeal 🙁 but oh so worth it!

  66. This will be a great way to prepare for those holiday binges like christmas.
    Will try this once next week!! Meat and veg binge!! Easy peasy!

  67. Hey brad just right now I made your choco- late shake for after my workout and something came up so I couldn’t do my workout and I drank it anyways, is that bad and when I workout later can I still have that same shake after my workout?

  68. @xPreTzeL our ancestors lived cancer/disease free for tens of thousands of years without consuming starchy/sugary carbs. But, as i mentioned towards the end of the vid, you maybe able to reduce your carb sensitivities after a year and a half maintaining a lean body and eating whole foods and exercising

  69. If you have a sensitivity to carbs, much like myself, how does one live long-term with no carbs? What do you suggest?

  70. Okay thanks brad and I had asked how many times a week do you do cardio workouts other than weights?

  71. @Joseph Rodriguez you can have whey after your workout but try to focus on animal protein all other times.

  72. @BuSalman8 all the non-starchy veggies you want but try to stay away from fruit for just the 14 days.

  73. @Светлана Коршунова yes cabbage/cauliflower is allowed. no limit on nuts/seeds but keep it reasonable.

  74. Sounds very much like a keto diet. I’ve been doing it for the last 2 months and I love it. Went off of it for two weeks and notices a big change in how I felt. Then went right back on it again. I’ve been loosing 2lbs a week very consistently, sometimes a little more and I’m down 4% body fat since I started. Don’t forget eating so much protein will make you very satisfied and you’ll want to skip a meal every now and then. Don’t! Stick to the plan, you’ll love the results! 🙂

  75. Good challenge!!
    2 questions:
    1. Green veggies: what about cabbages – cauliflower for ex? Or the idea is to eat only leafy greens?
    2. What is the limit of nuts and seeds during these days? And after diet? If I have it at home – I can’t stop eating them! Better not to start even. Have you heard about nuts-addicted?)) How to handle it?
    Thanks!

  76. I’m in! It will be hard to do since I’m in warm, sunny Mexico on vacation, but it can be done. I already ate most of the things I wanted to eat anyway 🙂

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