Diet Review: Fat Decimator System By Kyle Cooper

Have you heard of the “Fat Decimator System”? Maybe you saw the presentation about it.

Just in case you haven’t, Fat Decimator is the name of a diet that was made by Kyle Cooper. Kyle is an ex-military guy who used this plan to whip his reserves into shape.

This is a review of Kyle’s program. I got a copy of it so I could put it under the microscope and see if it works.

It’s really not just another generic “eat less food” diet. There’s actually some interesting evidence behind it and I’ll cover that here.

Bored of my review? 🙂 Learn how an overweight 43 year-old woman lost 41 pounds over 3 weeks.

What Is the Fat Decimator System?

It’s a diet of course. But you also get some additional coaching about when to eat, how you should exercise during the 3 weeks, and mindset.

No nonsense. A military official in charge of men and women going into combat has no time for gimmicky diets. It’s just a tough 3 week regimen that should work for most people.

Simple, but not easy. Whenever you see a “guru” telling you how to lose 50 pounds with no effort, turn and run. The Fat Decimator System is not a walk in the park.

Empowering you to succeed. It’s not all tough love with this diet. Even though you’ll have to push yourself, Kyle does everything he can to help you. He does this by:

  • telling you exactly what to expect during each phase
  • helping you use your mind to overcome cravings
  • pushing you just enough to see results, but never giving you more than you can handle

So what’s actually in the diet? Let’s take a look.

An Inside Look At The Program

The most important part of this system is the ebook (which you can download immediately here).

It starts by outlining some of the theory behind Fat Decimator. You can skip over this part if you really want to, but it might help to know why you’re doing what you do. When things get challenging you’ll want to remind yourself that there’s a reason you’re doing this.

I highly recommend you read the entire ebook. Because 1) you want to understand the principles behind it so you can keep looking good beyond the 3 weeks, and 2) it helps you separate myth from fact when it comes to dieting.


The ebook tells you about the macronutrients you should be eating and in what quantities. You might know a little about this already. But if you’re not getting the right amounts and proportions of macros, there’s a good chance you’re sabotaging your effort.

By the way, something that gets lost in most discussion of macronutrients is glycogen. It’s what your body uses as a fuel reserve when you don’t have glucose to burn.

And when your glycogen reserves get depleted, you start burning body fat. This diet will have you eating foods that will switch you into fat burning mode as quickly as possible.

You should follow their advice carefully here, because you want to make sure you do this safely and maintain your energy.


Fat Decimator also has a brief section on “superfoods”. These are foods that are extra dense with nutrients. They help your organs function properly and detoxify your system.

For example, chlorella is a plant-based food that has a long list of health benefits. There are studies documenting its ability to help people lose weight, not to mention a long list of other ways it helps.

Kyle lists several other super foods that you should use in your diet. They are fairly inexpensive and you only use small amounts at a time, so they’ll last for a while.

Meal Timing: Hidden ‘X’ Factor?

You might already know about macronutrients and super foods. Maybe you need a refresher but this isn’t anything groundbreaking, right?

Well there’s another piece of the puzzle here, and it’s meal timing. I’d say this is one of the main reasons you should give Fat Decimator a try.

The meal timing strategy all comes back to glycogen and fat burning. You will time your eating so that your body keeps using fat as fuel. Most people aren’t doing this, and most diets don’t talk about this.

I once read about a study where two groups of people ate the same diet and total calories, mostly junk food. The difference was one group ate throughout the day whereas the other only ate during a confined window. The group that ate during the small window lost more weight than the other group. (I’m trying to find a link to that study – will update this once I find it!)


I told you this system isn’t easy, right? Well, here’s where I have to tell you that you will have to fast during the 3 weeks.

There is one 24-hour period in which you’re not supposed to eat. It only happens once, and it’s strategically timed so that your body goes into fat mobilization mode.

Kyle tells you how to do it, and what to expect. He even gives you a modification if 24 hours is simply too much.

Here’s the thing: unless you have confounding medical issues, you can do this. Early humans had to go long periods without food, and they survived. Some say our bodies are actually built for irregular eating, instead of the usual 3-meals-a-day that most of us follow.

Indeed, simple but not easy.

Getting Rid Of Stubborn Fat Areas

One of the most interesting sections was about getting rid of stubborn fat. Men commonly get stubborn fat in their low back and “love handles”. Women frequently have it in their thighs, hips, and buttocks.

You’ll learn that these stubborn fat areas usually have a higher amount of certain hormone receptors. Just following the system can help you reduce these areas, but Kyle recommends a natural supplement that deals with the receptors directly. You’ll learn more about it in this section.


Following the diet portion of this program should be enough to help you lose weight. But exercise can make things go even faster.

Kyle gives you a basic resistance training plan to follow a few days a week. You won’t be logging heavy hours in the gym or on the treadmill, which is nice.

I think you can view his recommendations as guidelines here, and if you prefer other types of exercise then do that instead. Or if you’re injured and can’t do much physical exercise, you can still drop pounds by following the diet.

What I Liked About Fat Decimator

As you can probably tell, I think this is a pretty good weight loss program.

I especially liked the focus on meal timing. It’s not something most diets talk about but I’m convinced that it’s important.

I also liked the level of detail he provides. You’ll know what foods you should be eating (and when) on each of the 21 days. At the same time, it’s flexible enough that you can still go out to eat and have some variety.

Lastly, I think he was smart to make it 21 days long. If your eating habits are deeply ingrained, it can take some time to undo them. Twenty-one days should set you on the path to changing your habits and your relationship with food, so you can keep your new body without gaining the weight back.

What I Didn’t Like

There was one annoying thing about the ebook that I should tell you about. He recommends (but doesn’t require) certain supplements to help you get even better results. He even gives discounts on them. But sometimes these recommendations come across as sales pitches, and I wish they were fewer.

I think you could probably have a lot of success without using any of these supplements. You can read and decide for yourself, but if you ignore them I think that’s probably fine. The only supplement you might want to take a look at is the one he recommends for stubborn fat areas.

Also, this isn’t a vegetarian-friendly diet. If you’re a vegetarian, you could maybe adapt it and get similar results, but you’re on your own figuring that out. And if you’re vegan, forget about it – this isn’t the diet for you.

Conclusion: Should You Try It?

For most people who want to lose extra fat – whether it’s 10 pounds or 100+ pounds – I’d say Fat Decimator is worth a look.

If you’ve been eating a “standard American diet” then switching to this kind of program should result in losing fat.

How much fat can you lose? It’s really hard to say. Obviously you can find the testimonials on the website where people lost double-digit pounds within a week or two. If you’re overweight and generally eat unhealthy foods, it’s very possible that can happen to you too, but no guarantee.

I say, have realistic goals. What if you lost “only” 3 pounds a week? It doesn’t sound like anything major, but imagine how you will feel in three weeks when your body is already looking better in the mirror.

In any case, you can give it a try without investing too much. It’s basically the price of a couple books, and you can even get your money back if you hate it. So you can get started without worrying about it. Visit the website here to learn more and start reshaping your body.

7 Healthy Tips

Maintaining a healthy lifestyles can sometimes be frustrating due to all the different directives from doctors, healthy experts and family members and friends. I came up with 7 quick healthy tips that you can focus on to help improve and maintain your overall health and well being. Always remember that portion control is everything, too much of even healthy food can be a negative impact on your health.

Eat a balanced, Healthy Breakfast. Typically breakfast should include protein, complex carbs and healthy fat. Studies show that people who eat a regular breakfast maintain their weight and have a lower risk of diabetes. Try and avoid breakfast bars as many of them have too much sugar, too many calories and little protein. Try to include boiled eggs, make a protein shake mixed with protein, milk of your choice, and fruit, or some cut up fruit to take with you if you are rushing in the morning. Drink a cold glass of water as soon as your wake up to hydrate your body from the water loss through perspiration while sleeping. Have a handful of nuts including almonds, cashews, walnuts.

Boost Cardiovascular Health with Physical Activity. Only 30 minutes of physical activity a day can improve cardiovascular health, reduce LDL cholesterol and help normalize weight. Some ways to increase your daily activity could be to park furthest away from your work building, or store. Use a bike for transportation, jump rope whenever possible. I keep a jumprope in my car at all times 🙂 Take the stairs instead of the elevator if it’s a short flight.

Get at least six to eight hours of sleep. Avoid caffeine before bed. Close your eyes and do deep breathing exercising for 10 minutes. In yoga we practice breathing exercises all the time and it helps me to renew my mind and calms me down. Breathe in your nose and out your mouth, take deep breathes frequently especially when working out. Turn your phone on vibrate to avoid being disturbed while you are sleeping. If you have a hard time sleeping take a few caps of Melatonin (a natural sleep aid) before bed.

Eat 5-7 servings of fruits and vegetable a day. Veggies and fruits are high in fiber and contain a large amount of antioxidants. These foods help protect you from heart disease, cancer and many other illnesses. I cant remember the last time I was sick or had to use my health insurance 🙂 I eat fresh produce, organic when possible.

Lift weights. Lifting weights helps increase bone density and lower body fat which increases metabolism and lower heart disease risk. If you are new to lifting weights, get a personal trainer to show the ropes or buy fitness magazines for different routines. Practice air squats, lunges, pushups and pullups. I have posted some videos on my youtube account with some of the routines.

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