The Protein-Sparing Modified Fast: A Two-Week Metabolic Reset

Coach Dango walks through a specific diet he uses to help clients drop 7 to 15 pounds in two weeks while holding onto muscle. It is not carnivore and it is not keto. It is the Protein-Sparing Modified Fast, which he runs as part of a protocol he calls the Two Week Metabolic Reset for new clients.

He is upfront about the tradeoffs. This is not easy, and it is optional. He uses it at the start of a transformation because it delivers fast results and resets the client's taste buds for real food. The rest of the video lays out the exact numbers.

The plan keeps calories low, typically 800 to 1,200 per day, sometimes slightly higher depending on body size. Protein is individualized at 0.7 to 1.2 grams per pound of lean mass. That protein is the point. It protects muscle while the body burns fat aggressively.

Carbs land at about 20 to 50 grams per day. Fats are kept as low as possible, limited to what naturally comes in lean protein sources. He pairs the diet with a low-volume strength training program to stack the odds toward keeping muscle.

The catch is duration. This runs for one to two weeks only. Afterward, you add calories back week by week. It is not a long-term diet. Two weeks is enough to lose a significant amount of weight while preserving muscle and strength.

Key Takeaways

• The Protein-Sparing Modified Fast is a short, aggressive diet used at the start of a transformation, not a long-term plan.
• Calories run 800 to 1,200 per day. Protein is set at 0.7 to 1.2 grams per pound of lean mass to protect muscle.
• Carbs stay at 20 to 50 grams per day, and fats are held to what comes in lean protein.
• Pair it with low-volume strength training to help preserve muscle and strength.
• Run it for one to two weeks, then add calories back gradually week by week.