I tried the Herschel Walker diet in 2011.
The results were amazing.
It’s easy and burns fat fast.
People thought I was sick or something.
I’m not kidding, things got crazy in the fat loss department.
And while losing weight at a slow pace is what’s considered “healthy”, I didn’t want slow.
I wanted FAST!
So when I heard about this diet, I got excited.
Of course, I was skeptical at first.
Anything that promises quick results usually ends in disappointment.
But, I put my doubts aside and gave it a shot.
Let me tell you, it was one of the best decisions I ever made.
I found the diet when I needed it most.
I had just broken up with my girlfriend of 4 years.
My friends and I had planned a road trip that was a month away.
And I was fat, lazy, and unmotivated.
I could’ve probably worded that last sentence in a “nicer” way.
…But it’s EXACTLY how I felt.
The last thing I wanted was to go on the trip looking and feeling this way.
So I did something about it.
I found the Hershel Walker diet and committed to it.
Here’s how it works.
The Herschel Walker Diet
Herschel Walker eats one meal per day.
He’s been doing it for over 20 years.
It all started back in college where he was short on time.
He did it to avoid stopping to eat throughout the day.
Some see it as a diet and others as a style of eating.
I see it as a fat loss miracle!
What’s interesting is that Herschel Walker didn’t start this style of eating in order to lose weight.
He did it to save time.
However, it’s AMAZING at burning fat. (I’ll explain why later.)
The Herschel Walker diet is simple and satisfying.
You don’t eat less food.
You just eat it all at once.
That means all your calories for the day will be consumed in one meal.
Sounds simple enough, right?
What’s hard about eating a big and satisfying meal?
Well, depending on you, there might be a few things.
Before we discuss them, listen to the quick 2 minute video below where Herschel Walker talks about the diet.
Is the Herschel Walker diet hard?
You’re going to be eating a big meal.
There’s no way around it.
Chances are you’ll feel a little sluggish and tired after eating.
I sure did.
However, once it digests, you’ll feel fine and full of energy.
Also, eating such a big meal can be difficult for some people.
Will it be difficult for you?
Maybe, maybe not.
Maybe you should give it a shot to see what happens.
You’ll be happy with the results, trust me.
In order for this to work, you’ll still need to be in a caloric deficit.
But since you’ll be eating a HUGE meal, it won’t even feel like you’re on a diet.
Calculating your caloric deficit
To lose weight, you must be in a daily caloric deficit.
To figure yours out, simply multiply your desired weight by 10.
My desired weight was 170 pounds.
170 x 10 = 1700 calories
I should’ve taken more pictures of my progress.
Little did I know at the time I’d be sharing my story with you one day.
Luckily, I took a few pictures.
Here I am at around 210 pounds.
That’s what happens when you get comfortable in a relationship and stop going to the gym.
I’ll never let it happen again.
Can you tell in my face how “happy” I was with the way I looked?
It was a low point for me.
But I’m sharing that moment in my life with you to prove it’s possible to turn things around.
Especially with this diet.
With the boys’ trip less than a month away, I was very motivated to make a change.
I took the Herschel Walker diet very seriously.
It was my priority.
Here I am a month later.
I was about 180 pounds in both pictures.
They were taken a couple days before my trip.
My shorts were barely hanging on due to all the fat loss.
Sure, I wasn’t incredibly ripped.
But for just 4 weeks, I made GREAT progress!
And I did it by eating ice cream every day.
You can see definition beginning to show in my stomach.
Fat was melting off my body so FAST that I literally got worried.
I couldn’t help but wonder “Is this safe?”
But I felt fantastic and my energy was through the roof!
One thing that makes this diet easy is being able to eat your favorite foods.
Since you’ll have so many calories to eat, you’ll almost have no choice but to do this.
Just make sure you get plenty of protein and healthy fats.
Don’t just eat a ton of cake and cookies.
Protein helps maintain muscle when dieting, and healthy fats keep testosterone levels high.
Both macronutrients are extremely important, especially for men.
I’d eat the same thing almost every day just to make life easier.
I recommend you do the same.
- 12 oz. of chicken breast cooked in olive oil
- 2 eggs
- 1 cup of rice
- 1 cup of black beans
- 1 cup of broccoli
- 1 small avocado
- 1 serving of almonds
- 1 peanut butter and jelly sandwich
- 1 apple
- 1 skinny cow ice cream sandwich
I told you it was a BIG meal.
Each item on the list was weighed to ensure I ate exactly 1700 calories.
At the beginning, I couldn’t help but think negatively.
“I’m going to get fat as hell eating like this! This is ridiculous!”
It was so much food!
Good thing I didn’t let my mind get the best of me.
I pushed through and stuck with it.
As the days went by, fat was melting off my body at SCARY rates.
I’d wake up every morning looking leaner and leaner!
I don’t think I’ve ever been more surprised or amazed in my entire life.
Every idea and belief I had about dieting was thrown out the window.
With all the nonsense advice the food and fitness industry has been feeding me my whole life (pun intended), the LAST thing I would’ve expected was to burn fat by eating a HUGE meal that contained ice cream.
But, I did.
Why the Herschel Walker diet works
By now, I’m sure you’re wondering how and why this diet works.
One of the main reasons is because you’re in a caloric deficit.
As long as you’re in a deficit, you’ll burn fat.
Whether you eat once or 30 times per day, you’ll still lose weight.
End of story.
It doesn’t matter what or when you eat.
People have gone to great lengths to proof that calories are ALL that matter.
(Read my article The Twinkie Diet)
But what makes the Herschel Walker diet better than any other diet?
You give your body a lot MORE time to use stored fat as energy.
Let me explain.
Whenever you eat, it’s impossible for your body to use stored fat as energy.
Instead, it uses the energy (food) you provide it.
Food spikes your insulin levels.
You cannot burn fat when your insulin is spiked.
Carbohydrates are the WORSE because they spike the hell out of your insulin!
It’s the reason why low-carb diets are so effective for losing weight.
You substitute all carbohydrates for protein and fat.
However, protein and fat also spike your insulin.
Not as much as carbs, but if your goal is fat loss, you don’t want them spiked at all!
…Or at least as little as possible.
This is why eating just once per day melts fat at such a fast rate.
You keep your insulin levels low practically the entire day.
What do you think happens when you do the traditional 6-8 small meals a day thing?
You supply your body energy all day and don’t allow it to use stored fat as energy.
Remember, you can still lose weight eating 6-8 small meals.
Many people have followed this approach and lost a ton of weight.
Again, calories are all that matter.
If you want to munch on food all day like a chipmunk, go for it.
But to burn fat as FAST AS POSSIBLE, the Herschel Walker diet is the way to go.
Style of eating.
It doesn’t matter what you call it.
What matters is that it works!
Why it makes life easier
Constantly stopping to eat steals your time.
Especially if you have to prepare your own food.
But what are you going to do?
You have to eat!
Well, what if you could get all your eating done for the day in one meal?
Would it benefit you to skip lunch and dinner?
Or breakfast and lunch?
Or dinner tonight and breakfast tomorrow?
You can eat your meal at any time when doing the Herschel Walker diet.
Just make sure you eat at the same time every day.
This allows the longest period of time without your insulin levels being spiked.
Did I enjoy the Herschel Walker diet?
I loved the diet.
Besides the MASSIVE amount of fat I lost, I was able to focus on other things.
Between college and my full-time job, I had a busy schedule like Herschel Walker.
I’d eat every day at 1pm.
The only thing I’d drink before meal time was black coffee and ice cold water.
If it doesn’t have calories, it won’t spike your insulin.
You can drink it all day.
Coffee is also a great appetite suppressant.
I drink Death Wish Coffee.
You’ll notice a decrease in appetite after a few days on the herschel walker diet because you’ll disconnect from food.
Supposedly, it’s because you break the cycle of eating all the time.
Not sure if that’s correct, it’s just what I heard.
But, I can tell you from experience that after a few days, I wouldn’t get hungry.
The LAST thing I thought about after my big meal was food.
And after my morning coffee and plenty of cold water, I made it to 1pm with no problem.
However, I’ll admit there were times in the beginning where I’d get hungry late at night.
I’d drink a cup of cold water and go to sleep.
Hunger is more mental than anything.
Sometimes we get hungry out of habit.
In other words, if you usually eat at 8pm, your mind and body will be expecting food tonight at 8pm.
It makes sense.
Did I exercise when doing the Herschel Walker diet?
I didn’t jog, run, lift weights, or anything else.
I should’ve done some weight training, but I didn’t.
All I did was eat 1700 calories and walk.
I did it 7 days a week.
No rest days and no cheat days.
You can do a stronger and tougher cardio than walking to get even quicker results.
The best cardio I’ve found is jumping rope.
I wasn’t aware of how effective it was while on this diet.
Honestly, at the rate that I was dropping weight, walking was more than enough.
But, if you want to expedite your progress as much as possible, you might want to do more than walking.
With as good as this diet works, you’ll be more than fine with only walking.
I’m just giving you all the ideas that are popping into my head.
You can take it a step further and combine this diet with the steak and eggs diet.
I can only imagine how FAST someone would burn fat if they combined Herschel Walker’s diet, jumping rope, and the steak and eggs diet.
Is the Herschel Walket diet healthy?
Herschel Walker has been doing it for over 20 years and he’s fine.
I did it for a month and I’m fine.
Should you do it?
I could never legally give you medical advice.
I am not a doctor.
What I can tell you is that I’ve never heard of something bad happening to someone who eats once per day.
So, there you have it, my friend.
If you’re looking to turn your body into a FAT BURNING FURNACE, you know what to do.
Remember to make sure you stay at a caloric deficit.
Many people aren’t careful with their calories.
They’ll claim they’re eating at a deficit, but they’re really not.
If you’re not losing weight, there’s only one reason why:
You’re NOT in a caloric deficit!
You must measure your food to get the BEST and FASTEST results.
Get this food scale on Amazon if you don’t already have one.
How long should you do the Herschel Walker diet?
If you like it and it makes life easier, do it as long as you want.
But, you might find it interferes with your social life unless you plan ahead.
I recommend doing it at least until you lose all the fat you want.
Burn that fat!
Thanks to the Herschel Walker diet, my boys’ trip was a success!
Now it’s YOUR turn to celebrate!
You can thank me later.