Could The 2 Week Diet Plan Be The Weight-Loss Solution For You?
Anybody who’s ever tried to lose weight knows that it’s not easy. That’s true at any age, but it’s especially true as we grow older. Our bodies seem to store fat more easily than they did when we were young, and it becomes increasingly difficult to shed those pounds. It is easier to gain weight, then to lose weight.
Despite its name, the diet industry does not help. Research shows that most diets do not work. A lot of the most popular diets contradict one another and do not deliver on their promises.
One diet that’s been getting a lot of attention lately is The Two Week Diet Plan, created by nutritionist and personal trainer Brian Flatt. He claims that The Two Week Diet Plan helps people learn how to lose weight in 2 weeks.
We decided to check out The Two Week Diet Plan and find out whether its promises stand up to scrutiny. In this review, we’ll talk about who Brian Flatt is, what’s included in his plan, and most importantly, whether it can help you lose weight. We’ll also talk a bit about why diets fail and ask whether The Two Week Diet Plan is different then other diet plans on the market today.
Why Do Most Diets Fail?
Let’s start our review with a look at the diet industry in general. It may be helpful to know how large the industry is, and why most diets fail – and after that, we’ll dig into the specifics of The Two Week Diet Plan and if it really has the answers to how to lose 10 pounds in 2 weeks.
In the United States alone, the weight loss industry is worth $66 billion dollars and growing. That number includes various segments, such as:
- Commercial chains like Weight Watchers and Jenny Craig
- Meal replacement plans like MediFast and ShakLee
- Prescription weight loss drugs
- Weight loss surgeries
- Diet and fitness apps and websites
- Low-calorie frozen entrees and prepared foods
- Diet and fitness books
The industry is a large one because we have a real problem with obesity, both in the United States and around the world. According to the Centers for Disease Control (CDC), more than one in three adults in the United States is overweight or obese.
Worldwide, the obesity problem has become an epidemic. The World Health Organization (WHO) estimates that 39% of all people over the age of 18 are overweight, and 13% are obese. Most of the world’s people live in countries where being overweight or obese is more likely to kill them than being underweight.
Being overweight or obese affects far more than a person’s appearance. People who are overweight or obese are more likely to have:
- Hypertension (high blood pressure)
- High cholesterol
- Coronary artery disease
- Type 2 diabetes
- Gallbladder disease
- Sleep apnea and other respiratory disorders
Obesity is clearly an issue that must be addressed. In theory, the diet industry should do that – but as we mentioned earlier, most diets don’t work. We’ll find out later whether The Two Week Diet Plan is an exception to that rule.
A June 2017 article in the Los Angeles Times noted that 95% of all dieters regain the weight they lost within five years. For any other product, that would be considered a catastrophic failure rate. Yet somehow, the diet industry keeps growing.
The truth is that most diets are not designed to work in the long-term. Extreme calorie cutting works in the short term, but it’s not sustainable. The result is yo-yo dieting, where you lose weight while you adhere to a diet and then gain it back when you go back to eating normally.
However, yo-yo dieting is not the only reason that diets fail. They also fail because our diets are increasingly filled with processed foods that are high in sugar, unhealthy fats, and chemicals that cause our bodies to become inflamed. We pack on the pounds even when we’re eating so-called healthy foods.
The Two Week Diet Plan claims to be different. It claims to offer dieters a way to lose weight in two weeks. But, can any 2 week diet plan really be effective? Let’s find out.
What is The 2 Week Diet Plan?
The Two Week Diet Plan is a product created by fitness expert and nutritionist Brian Flatt. We’ll talk more about him later, but let’s first look at the product he’s created and what it claims to do.
The first thing you need to know is that The Two Week Diet Plan is an informational product. It consists of four downloadable books, so you’ll have instant access as soon as you pay for The Two Week Diet Plan.
Its creator claims that The Two Week Diet Plan is based on scientific research. (We’ll talk more about that later in the review.) Here are the four books that you’ll get if you order the plan.
- The Two Week Diet Launch Handbook explains the science that backs up the plan. It also explains how and why people gain weight and provides “inside fat-burning tips” that are supposed to help people burn fat at the highest rate possible.
- The Diet Handbook is where you’ll learn how to personalize The Two Week Diet Plan for your body. It provides detailed instructions on what to eat each day of the plan, as well as how much to eat and when to eat it. This book also provides a list of the best fat-burning foods, and which foods to avoid if you want to lose weight and keep it off.
- The Activity Handbook addresses physical fitness and what you need to do to get your body in shape. It breaks down into two sections. The first is for people who don’t like to exercise or don’t have time to go to the gym. It provides a workout routine that you can do at home, at work, or wherever you happen to be. The other section is for people who don’t mind going to the gym, and it includes a complete gym workout plan for you to follow.
- The Motivation Handbook helps dieters attain and maintain the mental focus required to lose weight and keep it off. It provides mental tips and tricks to help you stay focused and maintain control over your cravings and will power. It’s also got plenty of inspiration and motivational writing to make sure you feel encouraged and supported as you lose weight.
The Two Week Diet Plan reflects at least a basic understanding of what people need to lose weight. By acknowledging the issues with nutrition, physical activity, and mental preparedness, The Two Week Diet Plan has the potential to give dieters the information and motivation to lose weight in 2 weeks naturally.
Who is Brian Flatt?
To evaluate The Two Week Diet Plan, we must consider the source of it. As we mentioned earlier, The Two Week Diet Plan is the brain child of Brian Flatt.
Brian Flatt is a sports nutritionist and personal trainer. Those qualifications put him a step above many other so-called diet gurus, but let’s talk about what they mean.
To become a sports nutritionist, a person must have:
- A bachelor’s degree in health, nutrition, dietetics, or a related field
- A license to practice (required in some states)
Certification is a separate step, and there are several organizations that issue certifications, including the International Society of Sports Nutrition and the National Association of Sports Nutrition.
Brian Flatt lives and works in California, where there is no licensing requirement for nutritionists. The online information about his education is limited. He states that he attended the University of California at Berkeley, but does not provide details about his degree.
His second qualification is that he’s a personal trainer. Here again, there are limitations in what we know. The state of California does not require personal trainers to be licensed. There are independent certifications available from the National Strength Conditioning Association and the National Academy of Sports Medicine, which are well-regarded, as well as from other organizations with less impressive reputations.
There is very limited information available about Brian Flatt online. We find it a little odd that he doesn’t make his qualifications and education more widely known. It does raise some questions that there are not any details about him. This doesn’t mean that The Two Week Diet Plan won’t work for you, but we’d feel better if he were a bit more forthcoming about who he is.
What Claims Does The 2 Week Diet Plan Make?
When evaluating any plan that claims to tell people how to lose weight fast in 2 weeks, it’s essential to examine the claims made. In the case of The Two Week Diet Plan, the claims are very specific.
If you buy The Two Week Diet Plan, Brian Flatt says, you will:
- Lose a minimum of 96 ounces (that’s six pounds) in just two weeks
- Drop two or three dress sizes in the same period
- Lose two to four inches from your waist
- Fit into clothes better than you did before the diet
- Build muscle – if you’re a woman, he says the exercise plan will help tone muscles, and for men, it’s supposed to sculpt muscles
- Decrease the amount of cellulite you have, making your skin appear firmer and smoother than it did before
- Lower your overall cholesterol levels, thus decreasing your risk of heart disease
- Improve the health and appearance of your hair and skin
- Speed up your metabolism so you burn fat even while you are sleeping
- Get more restful, more refreshing sleep than you do now
- Have more energy to do what you want to do
Those are some significant claims, and we think it’s important to look at them as thoroughly as possible. After all, if you are going to spend your hard-earned money on The Two Week Diet Plan, you should be confident that it can deliver the results it promises.
Can The 2 Week Diet Plan Deliver on its Promises?
Brian Flatt says that The Two Week Diet Plan is backed by science, but on his sales page, he does not provide links to any studies or documentation that might support his claims. That’s okay, though, because we’ve done the research for you.
To investigate whether the science behind this plan makes sense, we’re going to investigate each claim and if possible, provide documentation of whether the claim is realistic or unrealistic.
Lose 96 Ounces in Two Weeks
The first claim is that people who adhere to The Two Week Diet Plan will lose a minimum of 96 ounces in two weeks. That’s six pounds, and it qualifies as rapid weight loss by any standard.
In the sales video for The Two Week Diet Plan, Brian Flatt says that other diet plans say that you can lose only one to two pounds per week. He says specifically that those numbers are a lie, and that his plan can help you lose more.
Anecdotally speaking, many people who start a new diet lose more than one or two pounds in the first week. It’s common for much of that weight to be water weight, but it’s also because the body is adjusting to a new way of eating.
According to the CDC, losing weight at a rate of one or two pounds a week is both safe and sustainable. Since a pound is equal to 3,500 calories, losing one pound a week would require burning 500 more calories per day than you take in. Losing two pounds a week would require maintaining a deficit of 1,000 calories per day.
Given that the first week of a diet tends to produce fast weight loss in most people, we feel comfortable saying that the probability is high that The Two Week Diet Plan can deliver on its weight loss promises. People who adhere to its rules, follow the meal plans provided, and do their daily workouts consistently are likely to lose six pounds in the first two weeks.
However, we also want to address the claims made by some people online that The Two Week Diet Plan helped them lose 10 pounds in two weeks, or even 15 or 20 pounds. Those claims are clearly not indicative of what the average person can expect from this diet – and even Brian Flatt isn’t making those claims.
Drop Two or Three Dress Sizes in Two Weeks
The next claim Brian Flatt makes is that The Two Week Diet Plan will help women drop two or three dress sizes in two weeks. This is a claim that’s much harder to quantify than the first one.
The first issue with this claim is that dress sizes and the measurements for them vary greatly from designer to designer. One brand’s size six might fit you perfectly, while in another brand, you might wear a size four or a size eight.
It’s important to go into any weight loss program with realistic expectations. If someone who starts out weighing 130 pounds does this diet and loses six pounds, she might drop a dress size or two. However, the “dress size” reduction is likely to be less dramatic for women who have obesity. For example, a weight change from 250 pounds t0 244 pounds is unlikely to change much in terms of your clothing size.
Of course, we need to look at the fitness part of the program, too. There’s no question that working out can help you trim inches from your body. Doing regular workouts like the ones provided with The Two Week Diet Plan can help you tone your muscles all over.
Our conclusion about this claim is that this diet may help you drop a dress size or two, but we don’t think it’s realistic to claim that every person who follows The Two Week Diet Plan will experience a drop of two to three dress sizes in two weeks. Everybody is different, and this is too general a claim to hold up under scrutiny.
Lose Two to Four Inches from Your Waist in Two Weeks
The next claim is that The Two Week Diet Plan will help dieters lose two to four inches from their waists in two weeks. Like the claim about dress sizes, this one is very difficult to quantify.
Trimming fat from your waist is a healthy thing to do. There is plenty of research that shows the dangers of carrying weight around the middle of your body. For example, public health research in the United Kingdom has found that measuring the waist-to-hip ratio in people is a better indication of their health than simply measuring their Body Mass Index (BMI).
That said, it is highly likely that individual results will vary greatly among people following any diet. There are too many health factors involved in weight loss for us to be confident saying that anybody who follows The Two Week Diet Plan will lose two to four inches from their waist.
Fit into Clothes Better
The next claim is that The Two Week Diet Plan will help people fit into their clothes better. This claim is obviously closely related to the previous two. Anybody who drops a dress size or two or loses inches from their waist will also fit into their clothes better than they did before those things happened.
However, it is likely that adhering to this diet for two weeks will result in some loosening in the fit of your clothes. People who stick to the diet and do the workouts every day are likely to find that their clothes are looser at the end of two weeks than they were at the beginning.
It’s possible that some people who follow The Two Week Diet Plan will be able to fit into clothes after two weeks that they couldn’t wear before they started the diet, as well. It’s not possible to predict such a result with any certainty. However, it stands to reason that losing a few pounds and inches will likely result in a better fit of your clothing.
The next claim of The Two Week Diet Plan is that it will help you build muscle – specifically, it will help women tone their muscles, and men sculpt their muscles.
This is one area where The Two Week Diet Plan offers good advice. Working out every day is essential if you want to tone your muscles. Many of us have jobs that require us to sit at a desk all day. We don’t build muscles that way.
The workouts in the plan are designed to help strengthen and tone muscles. Also, the diet part of the plan focuses on eating protein, which your body needs to build muscle. However, it’s important to note that your body doesn’t need a ton of protein to build muscle, and adding a lot of extra protein to your diet without exercise won’t do much to help you.
Working out every day will tone your body. The exercises included in The Two Week Diet Plan are easy to do and are very likely to help you tone or sculpt your muscles if you do them consistently.
Decrease Your Cellulite
Brian Flatt claims that The Two Week Diet Plan will help you reduce the amount of cellulite you have, giving your skin a firmer, smoother appearance over time.
Cellulite may be the result of several factors, including:
- Gender (women are more likely to have cellulite than men)
- A sedentary lifestyle
- Skin thickness
- Age (cellulite tends to increase as we age)
- The amount and distribution of body fat
Because there can be a hereditary element to cellulite formation, it’s virtually impossible to predict whether following The Two Week Diet Plan will help reduce the amount of cellulite you have.
What we can say is that if you have cellulite that is the result of not exercising and being overweight or obese, it is probable that losing weight will help reduce the amount you have. The Two Week Diet Plan is just as likely as any other diet to help in that area, but it can’t change your genetic predisposition to cellulite, nor should you expect it to.
Lower Your Cholesterol Levels
Lowering cholesterol is important to your health. According to the Mayo Clinic, elevated cholesterol, particularly a high level of LDL cholesterol, is a risk factor for heart disease, heart attack, stroke, and some kinds of cancer.
The specific question here is if following The Two Week Diet Plan will help lower your cholesterol. The answer is in two parts.
- The diet part of the plan focuses on eating protein and healthy fats. These things may help you lose weight, and it’s true that adding certain healthy fats to your diet, like the monounsaturated fat found in avocados or the Omega-3 fatty acid in fish, can help lower your LDL cholesterol, raise your HDL cholesterol, and reduce your risk of heart disease.
- The exercise part of The Two Week Diet Planis essential for lowering cholesterol, and more specifically, it can help raise your so-called “good” cholesterol levels. In fact, exercise is one of the only things that does help increase your HDL cholesterol.
The takeaway here is that it’s probable that eliminating processed foods from your diet, including unhealthy fats and refined carbs, can help lower your cholesterol. The same is true of regular, daily exercise. People who follow The Two Week Diet Plan are likely to experience a reduction in cholesterol if they stick to the plan.
Improve the Appearance of Your Hair and Skin
Another claim made by The Two Week Diet Plan is that it will improve the appearance of your hair and skin.
Let’s start with hair. There is evidence to suggest that including Omega-3 and other healthy fats in your diet can make your hair shiny and healthy. Also, hair is made of a protein called keratin. If you haven’t been getting enough protein, adding some to your diet may help make your hair stronger and shinier than it is now.
The same is true of your skin. The skin is the body’s largest organ and it needs protein and healthy fat to look good. Specifically, The Two Week Diet Plan encourages people to eat foods rich in Vitamin E, such as almonds and avocados. Vitamin E is an essential nutrient for healthy skin and hair.
Both your hair and your skin rely on healthy circulation, as well. The daily workouts included in The Two Week Diet Plan can help improve your circulation, and may very well give both your hair and skin a healthy appearance.
Speed up Your Metabolism
Your metabolism determines how many calories you will burn in a day. It can be affected by many things, including:
- Hormone levels (women tend to have slower metabolisms than men)
- Activity levels
- Age (our metabolisms slow naturally as we age)
Human metabolism is a complex thing that may vary greatly from person to person. Since heredity plays a role, it is virtually impossible to predict how following The Two Week Diet Plan will impact your metabolism, either in the short-term or in the long-term.
Is it possible that some people who try The Two Week Diet Plan will experience an uptick in their metabolism as a result? It certainly is. However, we feel that this claim can’t be supported since the results may vary so widely from person to person.
Improve Your Sleep
Can following The Two Week Diet Plan improve your sleep? That’s an important question. Sleep deprivation is a big problem.
According to The Sleep Foundation, there’s a clear link between diet, exercise, and the quality of your sleep. For example, people who are overweight or obese are more likely to suffer from sleep apnea, a respiratory disorder that causes them to stop breathing multiple times during the night.
The foods you eat can impact your ability to sleep well. Consuming too much caffeine, for example, can wreak havoc with your adrenal system. Eating foods that are likely to cause acid reflux can also negatively impact your sleep.
Likewise, exercise plays a role in your ability to sleep at night. It’s not advisable to exercise within three hours of your bedtime, but exercising earlier in the day can help you sleep better at night. According to Sleep.org, getting at least 10 minutes of vigorous aerobic exercise during the day will improve your sleep at night.
Because The Two Week Diet Plan focuses on eating whole foods instead of processed foods, and requires 20 minutes of exercise per day, it’s likely that adhering to its meal and workout plans may help you achieve more restful sleep.
Increase Your Energy
The final claim made is that The Two Week Diet Plan, in addition to helping you achieve 2 week weight loss, will give you increased energy to do the things you want to do.
A 2008 study looked at the effects of regular exercise on volunteers who suffered from persistent fatigue. It found that the volunteers who engaged in low-intensity exercise experienced the most significant boost in their self-reported energy levels.
It’s a common misconception that exercising will tire us out instead of energizing us. That might be true if you only work out only occasionally, but there’s plenty of evidence that adding a daily workout to your routine will increase, not decrease, your energy.
Our takeaway is that it is highly probable that following the workout plans included with The Two Week Diet Plan will help you feel more energetic over time. That would be true of any workout, and since this plan puts a strong emphasis on physical activity, we’re comfortable saying that this claim is a valid one.
How The 2 Week Diet Plan Works:
It’s important to look at the specifics of the plan as they relate to weight loss. As we mentioned previously, The Two Week Diet Plan provides detailed meal plans, as well as information about which foods to eat and which foods to avoid.
Food and Nutrition in The Two Week Diet Plan:
The Two Week Diet Plan focuses on reducing the amount of carbohydrates in your diet, and adding proteins and healthy fats.
Carbohydrates sometimes get a bad reputation, but we need carbohydrates to survive. They provide us with energy. Foods that are classified as carbohydrates include most fruits and vegetables, which provide us with essential nutrients. Fruits and vegetables make up an important part of The Two Week Diet Plan.
That said, low-carbohydrate plans are popular for a reason. The typical Western Diet is very high in sugar and processed (aka refined) carbohydrates, which are not the healthiest kind of carbohydrates to eat. The bulk of the carbohydrates in your diet should come from plants. The Two Week Diet Plan does include fruits and vegetables in moderation.
The other key elements of this plan are proteins and fats. The focus is on eating high-quality proteins, including fish and poultry. Fish is essential because it provides Omega-3 fatty acid, which helps reduce your risk of heart disease.
The fats included in the plan are mostly vegetable-derived, including olive oil, coconut oil, and avocados. Overall, this plan has quite a bit in common with the popular ketogenic diet.
any type of food, including fish should be eaten in moderation.
Exercise in 2 Two Week Diet Plan:
The other part of The 2 Week Diet Plan is, of course, daily exercise. Let’s talk about how the exercise plans hold up to examination.
The workouts included in the plan are simple and easy to do. The plan takes a common-sense approach, advising dieters to do only those moves that they can do safely and without pain.
Because this plan is a series of books, there’s very little in the way of visual illustration of the workouts that make up The Two Week Diet Plan.
However, there’s no question that adding a combination of aerobic exercise and toning to your daily routine is beneficial for weight loss and health. The workouts included in this plan are accessible to all fitness levels and can easily be intensified if you want a higher impact workout. We found the workouts to be easy to do.
Pros and Cons of The Two Week Diet Plan:
Now that we’ve reviewed the specific claims made by The Two Week Diet Plan, let’s talk about the pros and cons of ordering this plan and trying it for yourself. We’ll start with the pros:
- This is an easy-to-follow plan that anybody can use.
- The meal plans consist of foods that are easy to find at any supermarket – there’s no need to buy special, pre-made meals to follow the plan.
- The workout routines are simple and can help you increase your energy.
- The two-week format is beneficial because psychologically, it’s easier to make a change and stick to it for two weeks than it is to commit to a long-term change.
- The books are downloadable, so you’ll have instant access to them after you pay.
- At its current introductory price, this is a very affordable product that should be within the reach of anyone’s wallet.
The pros are impressive, yet it’s important to note that there are also some significant downsides to this product. Here they are:
- The plan claims to be customized, but the books take a one-size-fits-all approach. Everybody gets the same product and you’ll have to calculate your body fat to customize the plan to a degree.
- Some of the claims made by The Two Week Diet Planare not supported by science, such as the claim about reducing cellulite and the one about how many sizes/inches you can expect to lose
- The books are available only as downloads, so for people who prefer a hard copy, the only option is to print out the books after you download them.
- There’s no forum support for this product, although there are unofficial forums where dieters can share their experiences.
- Some people may prefer a plan that gives them visual aids for the workouts – the Two Week Diet Planprovides only a book.
Some of these pros and cons may be more important to you than others, so we recommend weighing each as it relates to your weight loss concerns before deciding.
The 2 Week Diet Plan Cost and Guarantee:
Finally, we want to talk about how much you can expect to pay for The Two Week Diet Plan, and what happens if you buy it and you’re not happy with the product.
Breaking that down a little further, that works out to less than $10 per book. Since these books are digital downloads, we want to point out that most of the eBooks available on Amazon’s Kindle Store cost $9.99 or less. In other words, the reduced price makes sense in the world of digital downloads. The original, elevated price is harder to justify.
One thing we really like about The Two Week Diet Plan is that it doesn’t just promise to help you learn how to lose weight fast in 2 weeks. The plan comes with an unconditional, 60-day money-back guarantee. It’s a no-questions-asked guarantee, so if you try it and you’re not happy with the results, then you can get a full refund of what you paid for the 2 week diet.
Our Final Recommendation:
It’s time to make our final recommendation about our 2 Week Diet Review. Can it do as it claims and help you lose 10 pounds in two weeks? Or should you save your money? We will leave this up to you, however, the 2 week diet is popular.
Our take is that, in many ways, The 2 Week Diet Plan is a common-sense 2 week weight loss plan. Can it help you lose weight in two weeks? We think it can. Eating healthy foods like the ones recommended in this plan, as well as working out every day, are likely to lead to weight loss. However, there are too many factors for us to predict how much weight you’ll lose if you decide to try it.
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