Diet Review: The High Performance Journal’s 30 Day Protocol for 14+ lbs Fat Loss
Overview of the Diet
Strictly speaking, there’s only one diet that works: eat less than you burn. However easy that sounds in theory, there are approximately one billion gajillion different ways to go about accomplishing that. Keto, Paleo, Vegetarian, Intermittent Fasting, you name it… they all work when done in a calorie deficit.
No one diet is superior to another - unless we’re talking about what works best for YOU. Success is all about adherence. Keto works great for people who feel good on high fat. Intermittent Fasting rocks for those who don’t mind skipping breakfast.
Dan Go of High Performance Journal presents a very interesting new protocol in his most recent newsletter. It’s a four-step protocol aimed at individuals with significant weight to lose, particularly those considered metabolically unhealthy. For my nutrition clients, if the Styku 3D body scanner put you in the “At Risk” category, listen up. This new strategy may be the kick in the pants you’re looking for to see some movement at your next consult with me.
14-Day Metabolic Reset
Approach: Initiate with a Protein-Sparing Modified Fast (PSMF), focusing on lean proteins, green vegetables, and minimal fats.
🍗 Eat only lean protein sources
Chicken breast, turkey, white fish, egg whites, whey isolate.
🥬 Unlimited green veggies
Spinach, kale, lettuce, broccoli, cucumbers, etc.
💧 Zero processed carbs, starches, or fruits.
🥑 Keep fats low
Minimal oils, nuts, or fatty meats.
☕️ Okay to drink: Water, black coffee, green tea.
🚫 No alcohol or sugar.
🧂 Use seasonings & no-cal sauces to help with taste.
Purpose: Rapid fat loss while preserving muscle mass and reducing cravings for processed foods.
Go’s Metabolic Reset is compelling for a few reasons.
One: it’s going to get you a quick result at the onset, which is going to massively improve your mood. Who doesn’t love to see a big drop on the scale?
Two: it massively drops calories while keeping only the essentials to maintain muscle mass and energy.
Three: it will reduce your desire and cravings for the foods you can’t have. Okay, you’ll probably want them MORE than ever initially, but stick with it for the 14 days and when you begin to reincorporate things like rice, potatoes, and cheese, it’ll take less to make you satisfied.
You’ll see that BIG win in the first 14, and after that, you’ll move to a “reverse diet” protocol where you gradually reincorporate the eliminated foods.
After the 14-day reset, you'll increase your calorie intake by about 300–500 calories above your original baseline, primarily by adding complex carbs and a small amount of healthy fats.
As you reintroduce more food — especially carbohydrates — your body will naturally replenish water and muscle glycogen. This helps improve your workouts, stabilize hormones, and boost energy levels. It’s normal to see a small increase on the scale during this time — that’s not fat gain, it’s just your body restoring balance.
Don't panic if the number goes up — it’s part of the process.
Strength Training is a MUST
This diet is going to see you punch through any plateaus you find your weight hanging out at, but don’t think your lowered energy levels means you can skip your ARX appointment.
Resistance training while in a calorie deficit is critical in order to maintain muscle mass. You want to combine that training with a high-protein diet, which even at low calorie levels will prevent muscle loss. Remember, we don’t just want to take off any old weight, we want to shred FAT while keeping our muscle mass.
Strength training is the cornerstone of sustainable fat loss, and ARX (Adaptive Resistance Exercise) takes it to the next level. Unlike traditional weights, ARX uses motorized resistance to match your exact output through every inch of every rep — meaning you’re working as hard as you can, safely and efficiently. This maximizes muscle stimulation in less time, which is crucial when you're in a calorie deficit and trying to preserve lean mass.
The result? Faster strength gains, improved metabolism, and better body composition with just one or two sessions a week.
Final Thoughts
Dan Go's protocol offers a structured and aggressive approach to fat loss, suitable for individuals with considerable weight to lose. The emphasis on muscle preservation, increased daily movement, and a sustainable exit strategy provides a comprehensive framework.
If you're considering implementing this diet, come talk to me in the Studio sometime so we can calibrate it to fit your goals. Not a member yet? Take advantage of our deal for May 2025 and get a free nutrition consultation when you buy a week of unlimited access.