The 14-Day Protein-Sparing Fat-Loss Reset
A short, high-protein, low-fat, low-carb reset Go uses to jumpstart fat loss fast while training keeps muscle intact, meant as a 14-16 day kickstart, not a lifestyle.
Eat only lean protein and non-starchy vegetables 1-1.25g protein per pound of bodyweight/day from single-ingredient sources (chicken breast, fish, egg whites, lean beef); non-starchy veg like broccoli, spinach, cauliflower
High protein plus minimal fat/carbs is the core of the protein-sparing modified fast: maximal satiety and muscle protection at a low calorie load.
Cap carbs and skip added fats Under 20-50g carbs/day; avoid starchy vegetables, grains, fruit, and added fats; fat comes mainly from the protein sources themselves
Keeping carbs and fat low is what makes this a fast, short-term fat-loss tool rather than a general eating pattern.
Resistance train 3 non-negotiable strength sessions per week during the reset
Training is what tells the body to keep muscle while calories and carbs are restricted; skipping it undercuts the whole point of a 'protein-sparing' approach.
Support with basic supplementation Multivitamin, omega-3, electrolytes, magnesium, creatine
Go flags nutrient gaps and electrolyte imbalance as real risks on a diet this restrictive; supplementing covers the shortfall.
Exit deliberately, do not snap back to normal eating Add 300-500 calories above your reset baseline, mostly from carbs with a small increase in healthy fats
Go's 'strategic exit': reintroducing calories gradually limits the rebound overeating that often follows a hard, short diet.
Very high protein intake (1-1.25g per pound of bodyweight) preserves lean mass during an aggressive calorie deficit better than a lower-protein diet at the same calorie level, while minimal carbs and fat keep total intake low enough to drive fast fat loss.
View sources
EVERYTHING You've Been Told About Fat Loss is WRONG! | Fitness Coach Dan Go
The Extreme Fat Loss Diet
The 30-Day Protocol To Lose 14+ Pounds Of Fat
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Dan Go and is not created, reviewed, endorsed by, or affiliated with Dan Go or Fitness Coach · High Performance Founder.
Is this for you
- Experienced dieters who want a short, structured kickstart, not a first-ever diet attempt
- People with a specific short-term goal (event, photoshoot, plateau-break) who can commit to 3x/week training
- Not for beginners to dieting; treat this as an advanced, short-duration tool
Cautions
- Go himself says this is not a diet to follow long-term: no longer than 14-16 days for a fat-loss kickstart
- Not for pregnant people, anyone under 18 or over 65, people with a history of disordered eating, or those already very lean (under about 10% body fat)
- If you notice yourself using this reset to compensate for overeating, or feel unable to stop restricting once the 14-16 days are up, stop and talk to a doctor or a mental health professional before continuing any diet
- People with pre-existing health conditions should not attempt this without medical supervision
- Watch for fatigue, headaches or constipation, signs of the electrolyte/nutrient gaps this style of diet risks
- Stop the reset and seek medical care if symptoms are severe or do not improve with rest, food, and electrolytes
- Educational only, not medical advice; this describes a restrictive short-term diet, not a treatment for any condition
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