Fat Loss Fast e-Book


by Dr. Sara Solomon

The Fat Loss FAST system is a sustainable approach to nutrition.

👍 Lose fat without feeling hungry, deprived or miserable.

👍 You don’t have to exclude food, avoid restaurants or follow a meal plan. You will discover a flexible approach to dieting that prioritizes your micronutritional needs and allows for a daily treat. You will not have to give up bread, pizza, chocolate or wine.

👍 You can eat carbs (even at night). If you are currently following a low carb diet, you will learn how to reintroduce carbs into your diet without “blowing up”.

👍 Stop slashing your calories and starving yourself. Discover how to recover from low-calorie diets (i.e. learn how to “reverse diet“).

👍 Stop doing cardio to burn as many calories as possible.

👍 Stop yo-yo dieting. Discover my sustainable solution.

👍 Eat according to your eating personality, schedule and goals. If you like to eat big portions of food after a long day of work, then you can! I will teach you how to pull this off without sabotaging your fat loss.

👍 Discover how to establish your unique calorie and macronutrient requirements based on your training style and physique goals.

👍 Discover how intermittent fasting can improve your health, increase your energy levels and promote fat loss without slowing down your metabolism or catabolizing your muscle.

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My Fat Loss FAST system is the ultimate theoretical and practical guide to intermittent fasting, flexible dieting and reverse dieting.

👍 Improve Your Body Composition (Build Muscle, Lose Fat)

Stop dieting and exercising to lose weight! It doesn't work because it's not sustainable. It just becomes a horrible numbers game of calories in and calories out: You will become tormented by your activity tracker and daily weigh-ins, and before you know it, you are a slave to your endless cardio and severe calorie-restricted diet. STOP IT!!! Instead, I teach you how to tailor your nutrition so you can fuel your training and make favourable changes in your body composition. If, however, you want to diet and exercise, then I show you how to conservatively approach it with calorie and carb cycling so that you won't run your metabolism into the ground or develop an unhealthy relationship with food and exercise.


👍 Eat According to Your Palate, Eating Personality and Schedule

Discover how to make your diet work for you, instead of against you. It's difficult to please your palate if you are following a strict meal plan. With my flexible approach to dieting, you will learn how to go about eating exactly what YOU want to eat without gaining fat or sabotaging your nutrition. You will learn how to establish and track your daily calories and macros (it's easy with my free online calculator) because accuracy allows for flexibility with your diet. Food will become a source of pleasure, rather than a source of angst. You won't have to demonize any food (you can have wine, bread and chocolate) and you won't have to eat tiny hunger-inducing portions. You won't have to eat every 2 to 3 hours, and you also won't have to stop eating after 6pm. If you are like me, and you are a night eater, than I'll show you how to make it possible to eat at night without gaining fat. You will also learn how to approach both fasted and fed-state training, so you don't have to worry about re-arranging your gym schedule.


👍 Improve your Metabolic Flexibility without Demonizing Carbs
Metabolic flexibility refers to the ability to switch from using carbs or fat as fuel. People who eat all day long only burn carbs for fuel, making them metabolically inflexible. People who fast; however, can burn fat for fuel, making them metabolically flexible. You want to be metabolically flexible. You don’t want to polarize how your body uses carbs or fats. That’s why I don’t demonize any macros and I fast for at least 16 hours a day. I’m an intermittent faster, I’m metabolically flexible, I eat carbs and I burn my own body fat for fuel. I do squats, deadlifts, pull-ups and other compound exercises. I’m not genetically gifted... I’m an endomorph. I keep it really simple. Simple = sustainable.


👍 Gaining Weight is Cool
Stop the obsession with your bathroom scale. I used to obsess over weighing 120 pounds. Today, I weight 140 pounds and I look lean and strong. Today I eat double the amount of calories I did in 2014 and my body fat percentage is less!! I've been able to build muscle and strength while intermittent fasting (I have chiseled abs and deadlift over 250 pounds for reps). I will teach you exactly how to go about favourably changing your body composition. If you have run your metabolism into the ground from years of yo-yo dieting, I will teach you how to reverse diet to a healthy amount of calories.


👍 65+ Recipes
I put together over 65 recipes for you with a grocery list. Some recipes are higher in carbs and some are lower in carbs and calories. It doesn't matter if you are vegan or unable to eat gluten because you can substitute my ingredients with your favourite ingredients: That's the beauty of flexible dieting.
p.s. my recipes are really easy to make and they use ingredients you can find in a typical grocery store.



👍 Join my TeamSS Facebook Group

You will get exclusive access to me in my VIP TeamSS Facebook Group. I call the group of men and women who follow my Fat Loss FAST system, TeamSS. We are an international team who loves to eat, all while shedding fat and building muscle. We are all on the same mission... to become better versions of ourselves and to inspire others to do the same. The single most important factor is having a support system. Everyone on TeamSS provides support, accountability, motivation and even healthy competition.
p.s. To get a sneak peek of my incredible team, follow my @OfficialTeamSS Instagram.



Is This For Me?

The Fat Loss FAST system is for men and women who:

  • dislike living in chronic fear of gaining weight
  • are sick and tired of eating diet calories
  • are sick and tired of avoiding carbs
  • are aware they aren't eating enough calories and carbs but need a strategy to fix this dilemma without "blowing up"
  • are struggling to get results with their current approach
  • love food (including bread, chocolate, pizza and wine)
  • dislike feeling hungry all the time
  • dislike eating small meals every 2 to 3 hours
  • dislike carrying a cooler of prepared meals whenever leaving home
  • dislike doing cardio to burn as many calories as possible
  • cannot achieve appetite satisfaction with small portions of food (it just causes more hunger and perpetual torment)
  • dislike obsessing over food
  • dislike obsessing over their activity level
  • dislike being unable to get or maintain results
  • dislike extreme diets (i.e. 21-day or 90-day quick fixes)
  • dislike following cookie-cutter meal plans
  • like eating in restaurants
  • like eating at night (including carbs)
  • dislike feeling guilty if they eat big portions of food in one sitting
  • dislike feeling controlled by food
  • like being more productive during the day
  • like knowing how to make daily changes to their approach so that setbacks are no longer perceived as setbacks
  • like following approaches that facilitate consistency
  • like the notion of eating a healthy amount of calories
  • want a sustainable fat loss solution
  • want to understand HOW to fuel their training so they can gain muscle and lose body fat
  • want to learn the HOW & WHY of intermittent fasting, flexible dieting and reverse dieting.
  • like understanding WHY they are doing something (instead of just being told to do something)


Eeek! Intermittent Fasting?? Won't skipping breakfast make me faint and hungry, slow down my metabolism, and catabolize my muscle? Won't it make my body enter into starvation mode?

Most people need about a week or two to adapt to intermittent fasting (i.e. to improve metabolic flexibility). Once you have improved your metabolic flexibility, you will notice that fasting has a suppressive effect on hunger. Oftentimes you may think you are hungry, but you are actually just thirsty. Don't worry because you can drink water and calorie-free fluids (e.g. coffee) during your fast. Since half of your fast happens when you are sleeping, it's very manageable. And when you do break your fast, you get to eat large portions that promote appetite satisfaction. You don't have to eat diet calories.

Skipping breakfast will not make you feel faint. Contrary to popular belief, shaking, light-headedness, hypoglycemia, and fainting will not occur if you skip a meal, skip breakfast, or exercise fasted. The average healthy person will not experience a drop in blood sugar while fasting. In fact, a 24-hour fast will not place you into a state of hypoglycemia. Unless you are diagnosed with a true hypoglycemia disorder (which is a rare condition affecting about 5–10% of the population), then no, your blood sugar will not crash from short-term fasting or fasted training.

Skipping breakfast will not jeopardize your metabolism. Your metabolism does not slow down during short-term fasts. In fact, it increases slightly. There is no research that conclusively demonstrates that skipping breakfast is associated with weight gain or decreased metabolism. According to a 1987 study by Nair et al. in the American Journal of Clinical Nutrition, the earliest evidence of a lowered metabolic rate in response to fasting occurs after 60 hours (with an 8% drop in resting metabolic rate). A 1994 study published in the British Journal of Nutrition reported no change in metabolic rate among 29 men and women who fasted for three days (72 hours). Don't worry, you won't be fasting for 60 hours or 3 days! You're just skipping breakfast. It's ludicrous to equate starvation with skipping breakfast.

Skipping breakfast will not make you lose muscle. According to a 2006 study in the Annals of Nutrition and Metabolism, up to 40 hours of total fasting does not stimulate catabolic processes that lead to skeletal muscle atrophy. Do you want to know what will make you lose muscle? Eating diet calories and doing long-duration cardio on a daily basis. And you already know how I feel about that. 😉 So intermittent fasting is not suboptimal for muscle and strength gains. My chiseled body and 250 pound deadlift are proof of the truth.

It's a misconception that intermittent fasting means you are starving yourself. Skipping breakfast does not mean you will end up eating less calories than your body needs. With my approach (The Fat Loss Fast System), your fasts are typically 16 hours/day (never more than 20 hours) and you do NOT slash your calories. You will still eat ALL the calories your body needs to function optimally during your daily eating window. Note that ~50% of your fast happens while you are sleeping, which makes fasting much easier than you think.

I'm not a fan of dieting for fat loss because it's not a sustainable solution. That is why my Fat Loss FAST System teaches "reverse dieting". I'm fully aware that many people have been dieting and cutting carbs for years (heck, that used to be me too). I teach you exactly how I recovered from eating <1200 calories and <30g carbs a day to eating 2000 calories and 250-300g of carbs a day. I know it seems scary to eat more, especially when you are not accustomed to it, but I'm going to open your eyes to a whole new world. A world where you have control over food. A world where food helps you sculpt a lovely body.

So don't confuse intermittent fasting with energy restriction. And don't combine the two either!
•Intermittent fasting with calorie adequacy is 👍
•Energy restriction, regardless of the feeding paradigm (frequent feeding or intermittent fasting), is 👎


My body stopped responding to dieting and exercising. Not even extra cardio or low carb diets work. Will your system work?

That's why I'm not a fan of dieting and exercising. Slashing your calories and exercising to burn as many calories as possible will decrease your metabolic rate. This makes it harder to lose weight, which means you have to implement an even stricter calorie deficit, and burn even more calories during your workouts.

Doing extra cardio, cutting carbs and introducing a bigger calorie deficit will do more harm than good. You’ve come to the right place because I will give you a scientifically proven system that will get your metabolism back on track so that you can eat a healthy amount of calories and ditch the excessive cardio. You won’t have to follow a daily calorie or carb restricted diet, nor will you have to plug away on the elliptical or treadmill to get results. That’s why it’s possible to get results and maintain them … because you don’t have to do anything extreme to get them.

Watch the Video!!!

My body stopped responding to calorie-restricted low carb meal plans and lengthy cardio workouts. I just couldn’t lose fat anymore. I was exhausted from hours of daily cardio and constantly bingeing from hunger. That’s why I created the Fat Loss FAST system in 2012. Thanks to my Fat Loss FAST system, I was able to put an end to yo-yo dieting and favourably change my body composition. I can eat big portions until I’m full, I can eat carbs at night and I can even eat bread! I’m no longer a slave to dieting, cardio or meal plans. I’ve been able to maintain my results since 2012 and am proud to share my life changing Fat Loss FAST system with so many people around the world.

My Fat Loss FAST system completely changed my life. I'm honoured to have this platform ... It's my mission to help other women (and men too!) stop slashing their calories. I want to teach people how to make food their ally instead of their foe. I want to teach them how to stop dieting (how to dig themselves out of the vicious dieting cycle) so they can enjoy food AND reach their aesthetic and performance goals.

The purpose of my Fat Loss FAST system is to teach you the principles of intermittent fasting and flexible dieting so you will never have to rely on a method or meal plan again. Since you will understand the principles, you will be able to devise methods that work for you. That is why the Fat Loss FAST system is a sustainable solution.

Stop Dieting NOW!

QUESTION: Are you eating enough calories? Are you demonizing carbs?

There was a time when I wouldn't eat more than 1200 calories a day for fear of gaining weight. I also wouldn't eat more than 30 grams of carbs a day, nor would I dare eat bread, pizza or chocolate. So I was I know firsthand how miserable it is to live on diet calories. That’s why I’m so passionate about teaching women (and men) a methodical approach to adding more calories and carbs back into their diets.

If I knew then what I know now, I never would have dieted to lose weight. Tying your happiness to an aesthetic outcome that requires a lot of strict dieting to attain is dangerous. If you don’t enjoy the process, you won’t be able to keep it up. With my sustainable approach to nutrition, you will learn how to improve your body composition (lose fat and build muscle) without having to follow a strict diet. That's why you can get results you can actually maintain... because you don't have to do anything drastic to get the results in the first place.

Consistency with your nutrition is a piece of cake with my Fat Loss FAST System.


I’m so excited to brag about my gorgeous #TeamSS member, Kira! It has been such a pleasure watching Kira completely transform mentally and physically!

“I’m becoming a better version of myself and I’m so much happier today. Every day I am moving towards my goals and taking care of my body. When you focus on how you feel, you will see the difference.

I bought Sara’s Fat Loss Fast System and I am a member of her Strength Academy. Sara does an amazing job researching everything and helps me with learning what different nutrients do for my body. It’s great to have all the information in one place. In the Strength Academy, I’m learning how to use my body like a machine, and safely so I don’t have issues later in life because I did squats wrong for years”. ~ Kira

Paul is WINNING at life!!!

Last year, Paul started implementing my sustainable approach to intermittent fasting. In January, he joined my Strength Academy to learn how to balance his nervous system with the principles of StrongFit. Clearly, this is working for him! Based on what I’ve seen with Paul, myself and other TeamSS members, I am convinced that the secret to aging backwards is intermittent fasting and StrongFit. Gosh, this makes me excited!

Hey Paul, thanks for believing in me, and for giving me the opportunity to work with you!

“Today is my one year anniversary working with Sara and her FLF system to fuel my body, do resistance training to build muscle to lose fat. I can honestly say that it’s the simplest way to eat to help you feel full and rev up your metabolism to burn fat. Thank you Sara and team for everything!! Let’s see what the next year brings.” ~Paul

Last year, Jenny was tired of struggling, and she decided to implement my sustainable approach to intermittent fasting. She has completely transformed mentally and physically, and she is now spreading her passion for health/wellness with others. Her son was diagnosed with Autism when he was 3 years old, and she was able to ameliorate “99% of his behaviours with diet”. She decided to become a fitness coach so that she could share her wisdom and experiences with other moms.

“Truthfully, finding you and beginning my fasting journey was the 1st main action that began my transformation.” ~ Jenny.

Jenny, your commitment to developing you mindset and all your hard work in the gym is very inspiring! Congratulations! I’m super proud of you! Keep shining!

Brad is winning at life!

Once a year, for the past 3 years, Brad emails me with his intermittent fasting/fitness update. Brad… you have no idea how happy your yearly update emails make me!!! I love that Brad has no issues maintaining a healthy lifestyle! That’s the way it should be!

“Been 3 years now and have kept the weight off. Its always flattering when people don’t believe the old pictures of me! Came across this old pic and I didn't even believe it was me! Had to take a selfie and share! Lol. Havn’t felt this good since I was a teenager. Glad I came across your website, thank you so much”. ~Brad

⚠ If you aren’t eating enough calories then read this!


“You helped me create a better relationship with my body and with food, and I feel so much more FREE at a heavier weight than I ever did at a lower weight. I have a much better perspective, and I’m much more grounded mentally. Now I can say “gaining weight is cool!” Thank you Sara and TeamSS!!!” ~ Jen Bersabal-Bryars

I’m so proud of Noelle! She is is eating more calories and is training to get stronger and more balanced. Her physical and mental transformation has really inspired me, and I’m really excited to share her journey with you!

“I’m a mesomorph, 1,80cm tall, 41 years old. I used to be very active - fitness, police dog training, horseback riding, my own dog training centre. Then I was diagnosed with bechterew, one hernia operation, second hernia operation gone bad, third operation spondylites - fixation. It took me years to recover and do daily things by myself again. I gained 15kg (from 69kg to 84kg) and become an emotional eater and binge eater. I could not workout for a long time. I was able to lose 8kg, but not the right way; a lot of diets and eating only a 1000 or less calories a day. I was always tired and sick. I still could not workout properly however I tried and did do floor exercises.

Then in Oktober 2016: I found Sara on the internet, read her ebooks and was sold. I started intermittent fasting 16/8 and I love it. The most helpful is the support on Sara's #TeamSS facebook page, from Sara but also everyone who has joined. For the first time in years I could workout again without pain. Sara also motivated me to take my time and see this as a new and long lasting lifestyle.

Februari 2018: most important; I am not in pain anymore and I can do my work again fulltime. I have not been sick for 16 months. I rode horse again on the beach. I am not tired anymore. I lost another 8kg but more important my body composition changed completely. I build muscles. My weight now is 68kg again, I am so happy. I am eating 1600/1700 calories a day. I am binge free. I have reached my first goal!! My second goal is the Strength Academy, which I joined to build more muscles, be more balanced and continue reverse dieting. Thank you Sara, you are really my life saver!

I was so excited when Paul told me I could share his success story with ya’ll! I’ve been watching his journey for the past 6 months in my #TeamSS Facebook group and I knew he was going to succeed because he made it all about the process, instead of the endgame.

When it comes to body recomposition, many are willing to follow extreme dietary protocols in exchange for instant results. But we all know from experience that this never produces lasting results. Body recomposition takes a LONG time. It requires consistency with a sustainable approach. It means trading in instant gratification for delayed gratification. I like what Paul said, “it’s a marathon, not a sprint”.

“I’ve been following Sara’s Fat Loss FAST system for the past 6 months. It’s simple, strait forward and effective. It definitely is a marathon and not a sprint and I look forward to the next 6 months and 6 years after that. Before and after from April 14, 2017 to today. A definite visual difference. Thank you Sara.” ~Paul Sarlis

Paul is proof that if you fall in love with the process, the results will take care of themselves. I’m so proud of you Paul!

Why did I create the Fat Loss FAST system? Because I was struggling. I needed a sustainable solution. I wanted to look great without having to subject myself to a restrictive paradigm. Michelle’s story made me emotional because her experiences were similar to mine. I encourage you to read her story. It has a happy ending 😀

“When I was “larger” mom, I never posed for pictures because I didn’t like the way I looked and it was just a reminder of how fat I was. In March of 2016, we booked a family vacation to Florida. I made a promise to myself to get ‘leaner’ so I would be okay with posing for pictures and wearing a bathing suit on the beach. I “dieted” for 3 months, eating 5-6 small meals a day and working out – doing cardio, etc. I actually gained weight. This is the ONLY picture of me on vacation and I’m totally covered up, wearing old lady shorts that came down to my knees. I was 160 lbs when this picture was taken.

When I came back from vacation, I felt terrible. I let myself down. I was eating pretty clean, 5-6 meals a day and doing lots and lots of cardio. Why was I not losing weight? I figured, this is just me, and I started talking myself into being fat. I had been following Sara for a while on youtube and on her FB page, but intermittent fasting and counting macros seemed so daunting. I talked myself out of it. In July of 2016, I started eating Low Carb High Fat and I did manage to lose some weight (about 10 lbs) but then I was stuck again. It wasn’t until September of 2016 when I finally decided to go for it and buy Sara’s Fat Loss FAST system and commit myself fully. At first I was only able to fast for about 12 hours, and I was sleeping for most of those fasted hours, and I continued to do the LCHF diet. It took me a couple of months of intermittent fasting to increase my fasting times and my carbs (and lower the fat).

I am still not a big fan of pictures, but recently I was at a BBQ and this photo was taken of me. I now have something to compare. What a difference. I can’t wait to see what transformations next year brings. Thank you, Dr. Sara Solomon for being a true inspiration to me and for creating your system and the hard work you put into your newly released Fat Loss FAST e-Book. And of course to all the people on Team SS. I could have never done this without your support, and I’m so excited to share my progress with people who are on the fence about starting Sara’s program.

Thank you for all that you do, for making your program so affordable, for all the advice and time you give to us, and for creating a Team that is so awesome and inspiring.” ~Michelle Belli

"I first just want to thank you so much for this amazing program you made! These last 12 years of my life have been rough to say the least, and I'm in such emotional shock that I am finally free and can enjoy life again! It's been too long since I can even remember feeling as good as I do now! This is a new lifestyle for me not just another diet and I thank you from the bottom of my heart for helping me achieve what I have so far. I'm so excited to see more results!! For the first time in my adult life, I feel proud of myself, I feel accomplished and I finally don't feel like a failure anymore!
THANK YOU!!" ~Larissa

Larissa's Update!

“I had tried every diet under the sun. I was obsessed with the scale, I was paranoid about what I looked like or what size of clothing I wore. I developed binge eating disorder that was out of control. I let my obsession with food control my social life and my mood. At this point, just a little over a year ago, I hit rock bottom. I was the heaviest I’d ever been and in a very dark place with myself. I almost fell into depression for a while. I HATED taking pictures. And it started to affect my marriage. One day, I was scrolling through Facebook when I came upon a post made my Chalene Johnson featuring a woman named Dr. Sara Solomon and a podcast about intermittent fasting. Even with all my schooling I had never once heard of intermittent fasting before. I decided to listen to the podcast and my mind was blown. Intermittent fasting and reverse dieting were two terms that was were so foreign to me yet made so much sense after listing to Dr. Sara Solomon explain it in that podcast. I knew the second after listening to it that everything she explained was me. All the struggles she talked about was my life, and I was sick and tired of being trapped...a failure...miserable...

At that moment I immediately jumped on board with Dr. Sara’s principles, I watched all of her YouTube videos, read all her books, and began intermittent fasting and reverse dieting. Within one month of IF and RD, I WAS BINGE FREE. I remember being brought to tears, down on my knees one morning that I realized I had gone a whole month without binge eating. It was like being set free from this horrible monster inside of me. Not only that but in one month I lost 7 lbs, 2% body fat, lost 7 inches all over my body and had increased my daily calories by 700! (1200-1900) I couldn’t believe it. I was no longer trapped. I fell in love with working out again. I stopped binge eating. I didn’t feel deprived anymore. I didn’t feel self conscious anymore. I no longer cared what the scale said. I started training for performance instead of how many calories I could burn. I realized I could still enjoy my favorite foods by practicing flexible dieting and tracking my macros. It has now been 5 months on this incredible journey and I have lost 7% body fat, increased my muscle mass, I’m stronger than I ever have been, I’m happier, healthier, proud of myself, more motivated than ever before and loving life. I am finally free, empowered and thrilled every day to see what my body can do. I am now currently training for my first ever bodybuilding show and I couldn’t be more excited! Thank you Sara Solomon!” ~Larissa Carbajal

It's a common misconception that intermittent fasting means you are starving yourself. With my approach (The Fat Loss FAST system), you do not slash your calories. I'm not a fan of dieting, and my TeamSS knows that calorie adequacy and resistance training are the keys to favourably changing one's body composition. That is why my Fat Loss FAST system teaches "reverse dieting"... I'm fully aware that many people have been dieting and cutting carbs for years (heck, that used to be me too). I teach you exactly how I recovered from <1200 calories and <30g carbs a day to 2000 calories and 250-300g of carbs a day. I know it seems scary to eat more, especially when you are not accustomed to it, but I hope that my transformation, as well as Larissa's, will open your eyes to a new way of thinking.
Key points:
  • Intermittent fasting with calorie adequacy is great.
  • Energy restriction, regardless of the feeding paradigm (frequent feeding or intermittent fasting), is a bad idea.

Nadia went from 1300 to 1700 calories/day and she looks radiant! I’m so happy Nadia agreed to let me share her story because I know firsthand just how scary it is to embark on reverse dieting (i.e. increasing your calories after a period of strict dieting). I mean, the reason why so many of us slashed our calories in the first place was fear of gaining weight.

I also know how miserable it is to live on diet calories. That’s why I’m so passionate about teaching women a methodical approach to adding more calories back into their diets. #StopDieting!

Intermittent fasting combined with flexible dieting and calorie adequacy improved my relationship with food and it made it possible for me to get stronger. It did the same for TeamSS member, Nadia too! Here’s her story:

“Sara, I came upon your video on youtube while I was searching for some information on Intermittent Fasting. Your version just brought so much enlightenment into my life. I'm French-Canadian and from as far as I can remember, my relatives are really good eaters. My dad owns a maple farm, and I always enjoyed food and sweets. I always loved fitness, played volleyball for 7 years and I have been working out 6 days/week for the past 5 years. I love to work out and eat healthy, but at one point, It got too serious. I wasn't eating at friends BBQ's because of all the junk they cooked. Or I didn't want to go because I knew I would binge on all the chips. So, my husband tells me, "Honey, we love food, there is not much we can do about it" . So I started including more junk food in my diet, but then I would feel badly about it and work out twice as much to compensate. So I have been on the yo-yo dieting train for a long time.

Anyhow, I came upon your video and I listened to your podcast with Chalene Johnson and let me tell you, I was in right away. So a month ago, I worked out fasted and I skip my first breakfast in 30 years of existence. I had lunch with my kids at 11 am and ate like a pig for 6 hours straight. I was so freakin full I sure didn't feel like binge eating at night. Since then, I have been on a 19 hours fast with a 5 hours eating window. And I ate bagels, carrot cake (twice), a s'more, had wine and pizza. I just can't believe it myself, neither can my husband 😉. I just wanted to Thank you for your system and all you have done. It brought me peace with food and I'm not a carb deprived/moody mom to my kids anymore. Thank you!” ~Nadia F

YES! Rebecca went from 1200 to 2000 calories/day and she looks STRONG! I’m so happy she agreed to let me share her story because I know firsthand just how scary it is to embark on reverse dieting (i.e. increasing your calories after a period of strict dieting). I mean, the reason why so many of us slashed our calories in the first place was fear of gaining weight.

“In the first two photos I was equally unhappy & unhealthy just in different ways... I was always the chubby girl and was a chronic yo-yo dieter. I would resort to extreme diets & diet pills to get a quick result. The first picture was taken after I had my son. I completely gave up on myself. I was a depressed and unhealthy stay-at-home mom who didn't feel comfortable in her own skin. I decided to get the weight off so started an extreme diet: I was eating under 1200 daily, I wouldn't touch a carb and I did endless amounts of cardio. I did hit my goal weight but I was still unhappy because I wanted to be skinner and I was starving, exhausted, and moody. I feared missing a workout or eating a calorie over 1200. I eventually couldn't keep up with this extreme approach and regained the weight. After having my second child, I was right back to where I started again. I quickly tried to go right back to slashing calories and doing tons of cardio but I couldn't get the weight off no matter what I did .. I finally came across Dr Sara Solomon’s Fat Loss FAST system which changed my life for the better.

So for anyone who is hesitant on listening to Sara's advice on reverse dieting so that you can eat your maintenance calories every day, please listen to me when I say it was the BEST CHOICE along with starting to lift weights instead of relying on cardio to lose weight. It is definitely scary at first to eat more and do less cardio but it was a game changer.💗 I now eat ~2000 daily in a 6 to 8 hour window and I still weigh the same as when I was eating 1200, but I can see more muscle on my body now. I feel healthier now than I have EVER felt. 💗 I learned the hard way that slashing calories and over-exercising to get fast results isn't the answer... you need to EAT to fuel your Body and LIFT...Treat your body the right way and it will thank you for it💗

✔I lost over 30lbs and kept it off for over 2 & 1/2 years

✔ I gained lean muscle. I learned cardio isn’t the answer to weight loss. Lifting and gaining lean muscle is.

✔I have a much healthier & happier mindset. Instead of focusing on being skinny, I focus on getting stronger.

✔ I have finally learned to have control over food instead of food controlling me

✔I am no longer a yo-yo dieter, closet eater or binge eater 😬

✔I learned how to reverse diet the right way & went from eating 1200 calories a day to 2000 calories a day in a 6 to 8 hour window.

✔It's not a cookie cutter meal plan forced on you that you have to eat on a certain schedule (which never worked for me). Sara teaches you how to make the system work for you so that it fits your schedule and eating personality

✔ It's easily to adhere to 365 days a year, even on holiday and vacations

✔ I look forward to my workouts and eating healthy because it’s no longer torture because I don’t have to slash calories or do copious amounts of cardio.

✔I learned minimum effective dose is the key

✔I don't fear carbs and get to enjoy them daily

✔ I don't deprive myself of any food. I follow the 80/20 rule

✔I finally stop obsessing over the number on the scale and stopped letting it control how I felt about myself

✔I have tons of support and accountability with Sara’s #TeamSS Facebook group.

~Rebecca Capodici

This is my WHY. This is why I’m so passionate about intermittent fasting!!!

I’m elated to share Caterina’s good news with you! Caterina overcame type-2 diabetes and no longer needs insulin! How did she do it? Read her inspiring story!

“My whole life my weight was between 125 and 130 pounds . I was always active. Then in June of 2008 I started to put on weight. In 2013, I was diagnosed with hypothyroid, and started to take medication, but my weight kept going up. By 2015, I was 183 pounds, so I started exercising 4 hours a day, but still didn’t lose any weight, despite following a healthy diet. By December of 2016, my weight was 193 pounds, and I was diagnosed with type 2 Diabetes. I started with insulin (the level was 220 which is high). I started to do research, and found studies claiming that fasting was the only solution to erase diabetes. And that’s when I stumbled upon Sara Solomon’s Fat Loss FAST system on the internet. My doctor advised me not to do fasting, but I informed him I was going to do it anyway with the 20/4 protocol. And guess what happened? I lost 25 pounds! I no longer need insulin! I was also able to lower my hypothyroid medication from 150mg to 25mg daily! Thank you Sara for being such a great inspiration for my journey and for always keeping your TeamSS updated.” ~Caterina Urbani

Caterina, I’m grateful for you and your openness. I hope that anyone else who is struggling with weight gain, hypothyroidism or type 2 diabetes stumbles upon your story. Stories like yours inspire us to never give up.


Nadia Faubert is 52 years old. She completely transformed her entire lifestyle, and put an end to yo-yo dieting. This is an incredible story that you have to read. This is why I do what I do. Grab a tissue…. it made me tear up.

In 2015, life became busy for Nadia, and she “let herself go, eating pizza, fast food, drinking alcohol and smoking”. In April of 2015, she decided it was time to make a change. By February of 2016, she had lost 22 pounds and quit smoking and drinking. The only problem was that she was eating “almost nothing”, “doing cardio”, and “was hungry all the time”. She knew something had to change.

Nadia says, “In June 2016, I started to look for a way that I could eat and train for the rest of my life…not a 90 day program. And on YouTube I found Dr. Sara Solomon. I had never heard about intermittent fasting before, and I loved her story… she loves to eat, she has a powerful personality. I consumed all the free info she provides. Three months later, I picked up her Fat Loss FAST system and joined her TeamSS (Sept 22, 2016). My focus now is to be healthy and I listen to my body. Most days I eat around 3pm, but sometimes noon. I am best with my macros when I eat later. I train in the morning (or else I won’t train), and log my macros and I eat whole food (80/20 rule). My upper body is strong and I now have a butt. I want to look healthy and strong… Dr. Sara Solomon taught me that … her mindset is to focus on being strong and powerful… to find the beauty in strength. Today I feel great. I feel beautiful. I feel strong.” ~Nadia F

Do you know your WHY? I truly believe this is the secret to success. I don’t think it’s always initially obvious to us either, until we experiment and gain deeper insight into ourselves.

Julie is 52 years old and absolutely gorgeous, inside and out. In fact, I had the pleasure of meeting her at an expo in 2017. She has been on my #TeamSS since 2015, and I am incredibly thankful Julie and I crossed paths. Initially, her goal (just like my original goal and probably yours too) was to diet and lean out. Today, however, Julie is enjoying getting stronger and leaner by lifting weights, practicing intermittent fasting daily with an 8-10 hour eating window, and eating more food than ever before.

If you follow me on social media (and thank you if you do!!! I appreciate you!!!), you have watched me and many of my TeamSS members reverse diet to a healthy amount of calories while lifting weights like badasses. One of my WHY’s is getting the message out to stop approaching fat loss with diet and exercise, but rather, to approach it with weight lifting and calorie adequacy. Combine that with intermittent fasting and you’ve got yourself an empowering and sustainable solution for fat loss.

“The before photo was a little over 2 years ago at a point when my life was stressful and I hadn't worked out for the better part of 18 years. This was when I made a decision to invest in ME and I joined a gym. That's also when I found Sara’s fasting system online and became an intermittent fasting lifer!! Over the past 2 years I have pushed myself doing things I'd never done before like boot camps, OLY lifting, Zumba, spin classes and weight lifting and Sara’s gym workouts. I was struggling last year because I was putting so much effort in but not seeing what I thought were sufficient results. I have spent the past 6 months dialling in my macros (I was undereating for the amount of exercise I was doing) and I prioritized rest and recovery. In the before photo I was about 149 pounds and 24% body fat. In the after photo, 146 pounds and 14.3% body fat. I'm pleased with my body recomposition thus far” ~Julie Driedger

For 18 months I followed a ketogenic diet. 8 months ago I started to add carbs while decreasing fats and calories. 4 months later, I started reverse dieting using Sara Solomon's recommendations. 5 months have since passed, and I'm now up 500 calories per day and eating 170 grams of carbs (I was previously eating 50 grams of carbs a day). I'm 53 years old and my body fat percentage is 6% as I continue to reverse diet and add calories and carbs! Stay the course and trust the process. Thanks Sara. ~Dr. Steven K.

This is why I’m so passionate about women eating enough calories! Intermittent fasting combined with flexible dieting and calorie adequacy has improved my quality of life. It did for TeamSS member, Jenny Khouly-Rosario too! Keep reading…

Before Jenny started my Fat Loss FAST system, she was only eating 1200 to 1400 calories a day. She just happened to stumble upon me on Google. Jenny says, “Thank goodness for that day! Everything you said made sense! I felt better knowing your struggles being an endomorph and that was my sign that your program would be my perfect match!”. She followed my advice and started to reverse diet. Now she is eating 1700 to 2000 calories a day, all while improving her body composition and her relationship with food. “The most important is that I feel better today at 41 than I did at 21! I cannot thank you enough! I now have all the tools I need to end my 30-year struggle to be what I always pictured within!” ~Jenny

Jenny is weight training 3 to 5 days a week, and she is following my Fat Loss FAST system of intermittent fasting and flexible dieting with calorie adequacy.


Attention dieters! Jessie decided very quickly that dieting was not for her. She tried dieting for a few weeks, and then stumbled upon my sustainable approach to nutrition and training. I’m really glad she did. Dieting is no fun, and it’s so hard to maintain the results. With my Fat Loss FAST system, the focus is on a sustainable approach to fitness and nutrition: this makes it a pleasure to be consistent, and over time, it favourably changes your body composition. It’s all about loving the process, and realizing the process is ongoing.

“Sara Solomon, I started dieting in December 2016, but decided to join your TeamSS at the end of December. When I started your Fat Loss Fast system, I was 209 pounds, and now I’m 194 pounds. I’m slowly getting there by being consistent with your Fat Loss FAST system. I use your recipes and workouts, watch your youtube videos, and have been improving my strength using the exercises you post in the VIP Facebook group. I enjoy getting stronger and fitter, and leading a healthy lifestyle. I work on it one day at a time.” ~Jessie Eileen Samot

yajaira santiago

"On 02/18/15 I started Sara's Fat Loss FAST system. In two months I lost 6 pounds (from 128 to 122) and one inch off my arms, waist and thighs. Right away i saw the changes in my body and overall well-being. It has been a year and I couldn't be happier. I have been able to maintain my results working out less and eating more…. Awesome!! I will NEVER go back to calorie restricted diets and killing myself with boring cardio at the gym. I workout from home 5 days a week. I learned the jump rope basics with Sara's videos. I am turning 40 this year and feel i look better than in my 30’s. The Fat Loss FAST system is a lifestyle that works great for me. I travel frequently to Puerto Rico and for the past year I have been bikini ready all the time! Bonus!" ~Yajaira Santiago, February 2016


"Two years ago I started Sara's Fat Loss FAST system not knowing the amazing impact it would have in my life and well-being. This system changed my relationship with food and exercise. I learned how to listen to my body and how to push myself to the limit. The first year I started with the 16:8 protocol and followed the system and Sara's recommendations to a tee. I used the calorie counter daily and tracked my results every month. The second year, I decided to take a more relaxed approach. I stopped counting calories and stopped caring about the scale, eliminating pressure and extra work. I currently follow the 18:6 protocol, which I strictly do throughout the week. Although I am not as strict on the weekends, I always eat a balanced diet consisting mostly vegetables, greens, healthy fats and carbs. I continue to workout 5-6 days a week, first thing in the morning (around 6am). I rotate between her workouts to make it fun. When on vacation, I bring my jump rope and fast whenever possible…. If I can't, I don’t stress about it. I can attest that this is a sustainable approach to nutrition and well-being. I have been able to maintain my results and at 40 years old I feel better than ever. Once you learn to listen to your body, it will become easy to be consistent and sustain your results with little effort. I love that you can do it anywhere you go, even while on vacation. Thank You Sara!" ~Yajaira Santiago, February 2017


“In 2015 I decided to stop dieting and adopted a new lifestyle. Thanks to Sara’s Fat Loss Fast System, I learned to maintain a healthy weight using minimum effort. Although I am still following the 18-6 protocol, this year I have been alternating my fasting days depending on my workouts for the week (some weeks I fast 5 days, others I only fast two days). My testimony demonstrates that this is a sustainable way of living. The pictures i sent you were taken right after a vacation, proving whether I am home or not, if i can always follow Sara’s Fat Loss System. Thank you Sara.” ~ Yajaira

sara young

"Conventional diets have never worked for me. I am only 5'1" and felt starved on diet calories. Sara's Fat Loss FAST system works great because it outsmarts dieting. I have a young baby at home, so the home workouts are ideal." ~Sara Young

sara young


Intermittent Fasting and Fertility is a controversial topic. #TeamSS member, Sara Young (38 y.o) shares her experiences with us. She was intermittent fasting (16/8) until she found out she was pregnant. She’s now 15 months postpartum and has resumed intermittent fasting. She looks great! Read what she says for more details about her experiences with intermittent fasting, getting pregnant and losing the baby weight.

"My name is Sara Young, and I’ve been doing the Fat Loss FAST system since Feb. 2013. I tried every diet out there but failed miserably. This is the only system that has worked and continues to work to this day. I initially lost 20 pounds and now it is so easy to maintain my weight and I never feel like I'm dieting. During pregnancy and for a year after while nursing, I discontinued intermittent fasting but continued flexible dieting and followed my maintenance level calories and macros. I was able to maintain a healthy pregnancy weight and get back to normal fairly quickly despite being an older mom of 38 years. Now that I’m weaning, I’ve returned to intermittent fasting (16/8) and I’m eating a healthy amount of calories: I’m 5’1” tall and I’m eating 1800-2000 calories a day! This system definitely makes my life easier now that I have a toddler running around." ~Sara Young

Tammy Walsh

"I started using Sara's Fat Loss FAST system in 2013 and it has been the easiest fat loss and workout system to maintain. I lost 24.8 pounds (and have kept it off) using Sara’s diet and home workout program. I actually look forward to it every day. I'm not perfect. I do not eat healthy all the time. Heck, most weekends I probably over eat. But you have to live!! That's why I love this system because it allows me to do that! Sara has given us the tools to succeed. I'm a lifer!" ~Tammy Walsh

Armi Fernandez motivates me and my TeamSS daily. Everyone on the team can vouch that Armi’s gives 150% every single day. She is an inspiration for me, my entire TeamSS and her children. I am grateful to have Armi on my team. She makes things happen.

“Sara, Your Fat Loss FAST System is really working for me. I am so thankful that I found you on You Tube. Thank you for everything that you do for TeamSS. We're so lucky to have you as our mentor and source of inspiration and motivation.” ~ Armi

So I asked Armi to share some advice with ya’ll, and here’s what she said: “Results happen over time, not overnight. Work hard, stay consistent and be patient!"

⚠ If you aren’t eating enough calories then read this!

“When I bought Sara’s Fat Loss FAST e-book I was eating 1200-1300 calories daily, doing 30 minutes of cardio daily, along with weight training six days a week. I was hungry, tired and my workouts were suffering. I have successfully reverse dieted up to 1800 calories so far (goal is 2000) and am still just as lean, possibly leaner, than when I was starving at 1300 calories. Pretty much all my workouts are fasted (with caffeinated BCAAs) and I’m stronger than ever, increasing my lifts almost weekly. I have cut back cardio to just a 10-15min warmup and I’m no longer starving. I couldn’t be happier with how this system is working for me and I definitely see it as something I can maintain.” ~Zara

jill bieber



Jill Bieber is a working mom who lost 26 pounds using my Fat Loss FAST system. Her transformation is jaw-dropping! In fact, she won 3rd place in my season 1 "60 Day Transformation Challenge" and won $500!

“When I hear Sara talk about her past and dealing with body image issues, I can relate to so many things she says. After I had kids, I lost all my personal time & put my family first and shot up to 171 lbs at 5’9”. I wanted to feel good in my clothes again. I am so glad Chalene Johnson lead me to Sara. I listened to Chalene’s podcast with Sara & I was hooked on Sara’s theories about diet & exercise. I have been following Sara’s Fat Loss FAST system since June 2015 and I am feeling so accomplished. Minimum effective dose is key for me. Quick & effective workouts is what I like! Sara’s Fat Loss FAST system has changed my life. I feel confident, I feel proud of my accomplishments & most importantly, I feel good in my body again! I haven't felt this good in over 15 years. I don't obsess over food anymore, I have control!! I no longer feel guilty about eating. I love getting to eat discretionary calories with no worries! I love being able to eat until I am full without feeling guilty. I love everything about Sara’s Fat Loss FAST system.

I can't image where my life would be if it weren't for you Sara. Oh yeah, I'd still be 20lbs overweight trying every "diet" out there, being sad wondering why I have to struggle and deprive myself and still not get any results. I believed in you, I worked your Fat Loss FAST system, I stayed dedicated and consistent and it finally worked! And the absolute best part, I can do this for the rest of my life!!!

I gained 5lbs of muscle and I no longer care what the scale says. I am stronger than ever and have even more confidence in myself than ever before! I love lifting heavier and heavier and pushing myself to the limits. I love eating more food than ever before without worrying about weight gain. I am fueling my body with the nutrition it needs and sometimes what my taste buds need!! lol I love feeling fit, not just thin!! I will keep posting to your #TeamSS because, well, they are like my fitness family!!! Thank you for this wonderful fitness transformation!! You've changed my life and given me happiness with myself again." ~Jill



andrea beilke
Andrea Beilke lost 10 pounds and 3% body fat in 2 months.
Sara’s Fat Loss FAST system and her TeamSS have literally saved my life. I was a borderline Type 2 diabetic because of the amount of fat on my abdomen. Sara’s way of eating fits perfectly into my life, which is why I am getting results. I am a happier, healthier person now, and I am only getting stronger because I finally found the perfect formula to start living and stop dieting.” ~Andrea Beilke


Heather lost 31.8 pounds and 16.5 inches in 175 days days using my Fat Loss FAST system.

“I have been a long distance runner since 2007 and I am still a long distance runner but this program has changed everything for me. Not only have I lost a good amount of fat, but I have also gained muscle with weight training, and my running has improved. I have tons of energy and at 42, I feel and look better than I have in YEARS! THANK YOU, DR. SARA SOLOMON for sharing your program with people like me who had just about given up on ever being able to lose weight and maintaining a healthier lifestyle!

I love you and your cats and I love everyone who makes up TEAMSS! The additional support you provide through this program has enabled me to stay positive and stay accountable! And I have to thank TeamSS member, Charlotte Dial ,because if not for her and her incredible success I may have never looked into your program! It's just amazing and I can't thank you enough!” ~Heather McKim


“I’ve struggled with losing weight my entire life was always a size 12 in high school. In the past two years I've had two babies. Losing weight is even more challenging when you have a baby, a toddler and no sleep! I used to obsess over the amount of calories I could have and then I’d end up going over every day because I never really felt full. Then I stumbled across Dr Sara Solomon's YouTube video and I kept watching it because she was talking with her hands and it was annoying the #$*% out of me …lol… but then I happened to catch her message and thought wow, she has my eating personality to a T. So I started her program (Fat Loss FAST system), and have lost 20 pounds! I can honestly say I FEEL so good and see my muscle definition coming out! I'm still a work in progress but excited to see how this lifestyle change will improve me. I never knew how much and of what to eat trying to follow 120lb fitness models meal plans, but now with macros I can figure it out and go on about my day! Her workouts are killer and her down to earth feel with her parents in her videos just draws ya in! I'm sold! Sending everyone I know her way!” ~September Clemens

christine J 1

Christine Johnson lost 7 pounds in 60 days using my Fat Loss Fast System. Her transformation is incredible! In fact, she won 2nd place in my season 2 "60 Day Transformation Challenge" and won $1000!

“Sara Solomon's Fat Loss FAST system is a dream come true for me. Before I began her program, I thought I would never have a toned body or abs. I thought I would always be a little chubby. Prior to discovering Sara’s system, I used to spend at least two hours in the gym working out and eating very little, but never loss any fat. I was referred to Sara, and her Fat Loss FAST system totally made sense to me and it even explained to me the reasons why I couldn't lose fat in the past. So I decided to try it. That was 6 months ago. Six months later, I have lost 18 pounds and over 35cm of fat. I now have the toned body I never thought I could get, and I am finally getting abs, something I never thought I could be able to achieve. Thank you so much Sara!!!! ~Christine Johnson


Donna is 52 years old and she lost 20 pounds in 60 Days using my Fat Loss FAST system.

"I think Sara's huge value and real talent is explaining things in simple terms. For me at least, that's has been huge. She explains everything and then I can make it work.” ~Donna Craig

Charlotte Dial 1 charlotte dial2
“I’m 55 years old and prior to starting Dr. Sara Solomon’s Fat Loss FAST system, felt that I just might have to settle with the fact that I had a tire around my stomach and was going to just be plump and fluffy the rest of my life. I’d been struggling for almost 10 years with progressive weight gain even after trying several very expensive weight loss programs without success. I was on the well-known weight loss/weight gain roller coaster that we’ve all experienced and I was at a real crossroad as to whether to continue trying or just give up. 60 days into Dr. Sara Solomon’s Fat Loss FAST system I lost 14 pounds and it has literally changed my life. I’m currently at 133 pounds, the lowest I’ve been in several years. Her Fat Loss FAST system provides a great foundation for a lifestyle that anyone can do. I was able to accomplish my goals of losing weight, correcting eating habits, gaining some muscle and feeling good about the way I look! I have more energy and stamina than ever, and it is a lifestyle I can continue for the rest of my life! I can’t begin to thank Dr. Sara Solomon for her program and look forward to continuing her program for a long time.” ~Charlotte Dial

Paulette Taylor
“I started to do some research on diet and exercise programs. I needed something new. What I had done in the past just wasn't working for me. I was miserable. That's when I found Sara’s Fat Loss FAST system! In 60 days I lost 6 pounds of fat!! I've gained muscle but most importantly I've gained a lifestyle that I can stick to for the rest of my life! I’ve gained so much confidence in the gym. I’ve tried every diet out there. Low carb. Paleo. Low cal. Low fat. You name it. I've tried it. And I've finally found something that works for me!! The Fat Loss FAST system allows me to enjoy my diet again. No more stressing about what I can and can't eat! No more cravings for sugary treats knowing that I'll never have them!” ~Paulette Taylor


Dr. Suzanne Solomon-Hollander is a busy mom with a full time career. She shed her stubborn belly fat in 60 days using my Fat Loss FAST system.. Her transformation is incredible! In fact, she won 3rd place in my season 2 "60 Day Transformation Challenge" and won $500

"Dr. Sara, I cannot thank you enough for sharing the science behind what it takes to achieve fat loss. After having given birth for the third time, I am in the best shape of my life at 48 years of age, all thanks to your Fat Loss FAST system!" ~Dr. Suzanne Solomon-Hollander

shannon stroschein

Shannon restored her passion for fitness! What an awesome comeback!

“A few years ago I was a very dedicated personal trainer...and one of the best in the valley. People came from miles away to train with me. I looked...well damn good. I was doing good until I let the little voices and negative motivation win. I developed a severe eating disorder and obsession with my body. With doctors orders, my husband helped me walk away from the industry until I could overcome my demons. Being my passion I knew I had to get better so I could make a comeback. Two and a half years later I did just that. I began researching every fitness related item possible and stumbled upon Sara Solomon. Not only did I love her sense of humor, but I understood what she was talking about and the method behind her madness. I purchased her Fat Loss FAST system, read the e-Book twice, and dove into my transformation. Today...I'm healthy, happy, look good, feel great, and have a healthy relationship with myself and food. Dr Sara deserves a thanks. And thank you to Sara and her #TeamSS for being my fitness family.” ~Shannon Stroschein


Justine lost 70 pounds!

"I first stumbled upon Sara in 2013 and fell in love with her common sense approach to eating. I started Sara's Fat Loss FAST system and her home workout program in March 2014, and have lost 70 pounds. I'm confident Sara has started a revolution!" ~Justine

Go Taren!

"The Fat Loss FAST system changed my life. I am no longer starving myself on 1200 calories of lean proteins and veggies. I have been able eat in restaurants and have chocolate without hindering my progress! I am also no longer doing meal prep or carrying a cooler with 6 meals. My husband was shocked I was eating my chocolate truffles and french fries while still making progress! So shocked that he started doing your Fat Loss FAST system too! My husband is now telling his co-workers about my progress and has referred them to your site and suggested purchasing your Fat Loss FAST system. Thank you again for everything and for being so real! I hope my results with your diet and workout system can inspire other women, who like me, focus too much on the scale and get discouraged easily." ~Taren Terrill


"I have made a lot of progress since starting Sara's Fat Loss FAST system in 2015. I have been successful in losing weight, gaining muscle, and leaning out. I recently placed third in my first Women's Physique show. The judges like my symmetry and mass levels. I am eating WAAAAYYYY more calories than what I used to. Prior to starting Sara's Fat Loss FAST system, I used to eat only 1200 calories per day, distributed over 6 meals, eaten every 2-3 hours. I was literally starving to death and acquiring a pot belly too!!! I tried and failed so many times, and just ended up gaining more weight. Plus it was too challenging to eat all the time with my busy law career” ~Jo Lorio


"Thanks for getting me off the bulking and cutting merry go round. I'm now in the best shape of my life every day of the year thanks to your Fat Loss FAST system! I lost 42 pounds at 44 years of age and 12% body fat in 12 weeks. I didn’t have to starve myself or do hours of cardio a day. I have been able to maintain my results because I didn’t do anything insane to get them." ~John Spinazzola


"Hi Sara, I'm sending these photos to you as a result of your cyber leadership, mentoring,and inspiration to me...I found you on Bodybuilding.com, and have followed your nutritional and workout philosophy ever since...I found that your Fat Loss FAST system was the catalyst to seeing huge changes in my physique...just wanted to share my progress with you and the other readers so they know that it really does work...if you don't quit!” ~Monica


“Thank you for introducing me to your Fat Loss FAST system. I’m a dairy/chicken farmer and get up just after 2 a.m. every day to work in the barn. Before I was 180 pounds. Current weight 153 pounds. Thank you so much for all your continued hard work and for your dedication to helping others!!” ~Steve Adams

natasha wright

“Thanks to Sara’s Fat Loss FAST system and her TeamSS group, I lost 14lbs and lots of inches... 7" waist, 3" each upper leg and 1.5" each upper arm. My plan is to carry on my journey in the TeamSS group” ~Natasha Wright


sophia sanchez

“The Fat Loss FAST system is simply perfect for a busy mom like me! About 2 weeks in, I started seeing results! I was SOOOO hooked! I knew it was MY time! NOTHING seems impossible to me anymore. My kids see me as stronger and healthier than I've ever been! Thank you Sara!!! ~Sophia

christina shin

"Using Sara's Fat Loss FAST system, I was able to lose 9 pounds and 6% body fat in 60 days. I have a ways to go but I do know these slow changes are long-lasting. I've done crash diets where I lost a lot of weight in a short period of time, but it ALWAYS came back. And with a vengeance. With the Fat Loss Fast System, I've been able to make progress even when I haven't been 100% consistent.” ~Christina Shin

Liz Bollini


“I’ve followed your Fat Loss FAST system for almost 1 year exactly and the results and benefits I've had from this are simply amazing. I am a classic case of a chick that was super fit, but didn't look like it. I NEVER missed a workout and I trained HARD daily, but I just couldn't seem to shed the fat! I was getting tired of working my butt off and not seeing the fruit of my labor. I listened the podcast you did with Chalene Johnson on your Fat Loss Fast system and thought, I need to try this! So I did. I committed to doing it and just after 11 weeks of being consistent with it and really honing in on my nutrition, I shed 20lbs (and kept it off) and got seriously toned! For a mama of 9 year old twins, this system not only gave me my energy back to keep up with them but it is a MUCH more convenient way of eating for me and my busy day to day schedule with them! Can't tell you how much I LOVE this eating style and how thankful I am to have come across you and your system!” ~Liz Bollini


Sandy lost 10.4 pounds in six weeks using my Fat Loss FAST system. She says, "I know I have gained muscle too and I’m having a blast!”. ~Sandy England

gisselle copy

How did Gisselle effortlessly lose 15 pounds and then keep it off ?? Did I mention she is a single mom, a full-time student and a business owner? Did she follow a calorie-restricted meal plan and spend hours on the treadmill? NOPE. She did this the healthy way following my Fat Loss FAST system and has continued to get results!

"The fat loss happened (15 lbs gone!) my energy levels increased but best of all my acne cleared up." ~Gisselle

terri hughes

Terri lost 17 pounds in 60 days!

“I used to think skipping breakfast would screw up my metabolism....ha! I am now learning the true science of fat loss and understanding the very importance of macros through Sara's Fat Loss FAST system. I am mentally sharper and I am adoring my wonderful food. Everyone comments that I am glowing. I look forward to every day instead of praying the next day would not come. I know it sounds so dramatic but the change in me has been. I believe that this is the lifestyle that I will always live and I am beyond excited to see my continued progress. I sincerely cannot thank you enough! I not only got my life back - I got a better one!” ~Terri Hughes


Lori-Lynn lost an incredible 27.4 pounds in 60 days using my Fat Loss FAST system!

“One year ago today, I got serious with Sara’s Fat Loss FAST system of intermittent fasting, flexible dieting and home workouts. A year has passed and I couldn't be happier! It's not been without challenges, but I am so so thankful for Sara and her TeamSS for the constant support, inspiration and motivation! I know I wouldn't be where I am without Sara and TeamSS! Go for your dreams and goals, because you can achieve them and YOU are worth it!!! ~Lori-Lynn


Since starting my program, Maxine has lost 28 pounds! How did she lose the baby weight? Keep reading...

“This is officially the longest I've stuck to something in my LIFE. I'm amazed at how simple it was to be consistent and just do it ... it feels natural. I'm a binge eater and have been since elementary school when I would get home and literally eat everything in sight. Since starting Sara's Fat Loss FAST system, I have a sense of peace, calmness and control over my eating habits. As much as the results are great...feeling free from bingeing and feeling bad about myself are the most fulfilling. Thank you Sara for this life changing experience.” ~Maxine

dan copy

"Sara, Just wanted to update you on my Fat Loss FAST system success. Since that day we spoke in Toronto, I have been going strong. I started on May 31st, and it's currently June 27th. I'm down about 3% bodyfat and I lost 14 pounds! I eat all my macros between 5 and 9pm. Thanks for the chat. You made things so much easier for me". ~Dan T


casey genelin

What a transformation! Casey lost 7 pounds in 60 days! How did she do it? Keep reading...

"I'm thrilled that I have less Mommy Tummy! I'm so thankful for Sara Solomon for bringing us the magical world of of the Fat Loss FAST system. This is the lifestyle for me!” ~Casey Genelin


andy gahan

Andy made his transformation a reality!

He says he has “never really been good at losing weight”. He decided to pick up my Fat Loss FAST system and lost an incredible 16 pounds in 60 days, and was still able to factor in a few pub nights.


Go Lori-Lynn

Kayla’s legs are shredded! Kayla lost 10.8 lbs in 60 days with mFat Loss FAST system and my home workout program.

“I love my body right now! You’re my absolute hero!” ~Kayla Morris

"I'm 48 years old, and Sara's Fat Loss FAST system has helped me get and stay in the best shape of my life.This has been a life changing journey for me. On Day 1 I felt like a failure, depressed, discouraged, embarrassed and sluggish. On Day 60 I feel energized, happy, motivated, proud, strong, and inspired. I wake up every morning ready to work out and ready to take on the day! I can easily slip into my favorite shorts again without doing that "suck it in squeeze them on thing”. Not only did I transform my body by losing 6 lbs I also transformed my mind and grew stronger. I made new friends in Sara's TeamSS private forum, and they inspire and motivate me daily. Thank you to TeamSS and especially to Sara for supporting and inspiring us daily. ~Jodie

Jodie Q

Rudy Quintero

"I noticed my wife Jodie had achieved great results following Sara's Fat Loss FAST system and I finally decided to try it out for myself. I lost 25 pounds in 5 months! I'm now at the one year mark and I am still maintaining." ~Rudy Quintero


Rudy Quintero has maintained his results for the past 2 years! And he also kills triple unders with jump rope!

“Hi Sara, I wanted thank you for teaching me through your Fat Loss FAST system how to lose fat and keep it off! Today I celebrate my 52nd birthday and 2 year anniversary of starting your system. In the past I've lost fat following other plans, and after the first year I gained half back, and by the second year I gained it all back. Instead, after losing 25 lbs with your system, I've maintained the same weight for two years! I not only saw results in my physical appearance over the last two years, but I've also improved my fitness by having more energy to really push to accomplish things I never thought I could. Thank you again". ~Rudy Quintero


derek 2

"My name is Derek, and I've always been in shape. However, after opening my own fitness studio 2 years ago, frequent eating was no longer possible with my busy schedule. When I turned 39 I vowed to get back into the best shape of my life. My buddy who competes and trains bodybuilders told me to check out Sara Solomon for info on the Fat Loss FAST system. I was sold after 2 weeks when I started to rapidly lean out. Following her advice with the BCAA's pre, during and post workout instead of a protein shake caused me to dramatically decrease my body fat! To me this is no longer a diet, but an eating plan I will stick to. I feel less bloated, more energy, leaner and stronger. I get to enjoy my food and stay ripped! Thanks!" ~Derek


megan botelho

Megan lost all the baby weight and an extra 10 pounds!

“I started following Sara in late 2013. Shortly after I found out I was pregnant and decided to thoroughly 'enjoy' my pregnancy which resulted in a 60lb weight gain! I gave birth to my son in September of 2014 and had pretty much resolved myself to the fact I would never have my 'pre-baby body' back. Fast forward a couple of months and I decided to start Sara’s Fat Loss FAST systemagain. Today, I'm about 10lbs less than BEFORE I was pregnant and a comfortable size 4! This lifestyle has truly been the key to getting to a place where I'm truly confident in my skin and don't have to spend HOURS meal prepping and obsessing over what I eat.” -Megan Botelho

Michelle miscio rear

Michelle Miscio lost 19 pounds in 4 months using my Fat Loss FAST system.

"Hi Sara, I can't begin to thank you enough for what you have done for me. After I had my second child I was diagnosed with depression. After several different antidepressants that gave me terrible side effects, I realized that exercise was the medication I needed. I needed to change my way of thinking. Instead of saying, "Im not feeling good so I'm not going to exercise. I would now say, "Im going to exercise so that I can feel good. I'm so glad I found you on Bodybuilding.com. The Fat Loss FAST system is now my life! I've never been a breakfast eater, and I used to exercise many hours. I'm happy to say your philosophy of minimum effective dose is AMAZING!!!!!” ~Michelle

sadera harris

Would you believe me if I told you Sadera is 51 years old? What is the secret to her shredded physique? Keep reading...

"Sara, I've been following you for over 2 years, doing your workouts, but I was skeptical to try the Fat Loss Fast system. I did try before, a few months ago, but I stopped, can't say why either. I made the commitment to do all 52 your video workouts and do your Fat Loss FAST system. I've always worked out, had muscles, but I could never achieve the abs definition that I wanted. But I do now...thanks to your system! I was lean before at 128.8, and I lost 3 lbs which may not seem like much, but my abs are rocking and knocking and I've kept my muscles and added some more! So, thank you! I have some more tweaking to do, so, I'm sticking with your system. I'm TeamSS for life!” ~Sadera Harris


sandra kolean

Sandra Kolean lost 13 pounds in 60 days using my Fat Loss FAST system!

"Thank you Dr. Sara Solomon for all you have done! Stumbling upon your Fat Loss FAST system was a much needed blessing. I no longer avoid or run away from food and I am now able to eat just about anything without feeling guilty. I have lost 13 pounds in 60 days and this is not just a temporary thing- it's a lifestyle change! I actually do feel off balance when I don't work out and I know I'm doing something right when my husband (who has witnessed me try many different things in the past to get back in shape only to go back to old habits after a week or so) tells me he can't believe that I stuck to this program and how proud he is of me. Thanks to the Fat Loss FAST system, I am a healthier and happier person as I've been taught that patience, accountability, and hard work pay off! Thanks Sara” ~Sandra


steph zant

Steph's abs are rockin'!

"Sara - I have been doing your Fat Loss FAST system for 8 months! And I still love it! I like eating 2-3 big meals and being done for the day! It's is so simple and makes me feel wonderful. Best lifestyle ever because I can still enjoy things like wine and sweets! Thank you again for changing my life” ~Steph

Angie Grant

Angie lost 13 pounds in 3 months!

"I am so glad I started Sara's Fat Loss FAST system. I love that I can eat and not feel guilty. I’m glad I took a picture of myself on the day I started her program (I weighed about 129 lbs). I am now at 116 lbs (just a pound away from my goal weight!) And I now know how to maintain it! Yay!! I plan on continuing this lifestyle. I can't imagine going back to eating all the time. Thank you so much, Sara!!!” ~Angie

Fat Loss Fast ... Testimonials!

Are YOU Next??


Table of Contents


5. About the Author

8. Preface

8. If I Knew Then What I Know Now
11. What is Broscience?
13. What You Do Today Will Affect You In The Future


• 17. Who Owns the Rights to Intermittent Fasting?

• 17. What is Intermittent Fasting?
• 21. How Long Should You Fast?
• 21. Metabolic Flexibility

• 33. What Can You Consume During Your Fast?

• 45. Think Twice Before You Diet and Exercise
• 47. Know Your Why
• 49. What if You Are Overweight?

• 51. Body Composition vs. Weight
• 56. Training Philosophy
• 61. What is Flexible Dieting?
• 63. Nobody Knows How Many Calories You Should Eat

• 64. Step 1: Learn the Lingo

• 72. Step 2: Establish Your Baseline
• 74. Step 3: Look at My Calorie Calculator
• 81. Step 4: Macros Matter
• 94. Step 5: Food Quality Matters
• 99. Step 6: Discretionary Calories
• 102. Step 7: Track, Be Consistent, Then Make Adjustments

• 114. Supplementation Guide
• 117. Part 1 Conclusions


• 119. Chapter 1: How Your Body Stores Fat
• 145. Chapter 2: Reasons Why You Aren’t Losing Fat
• 174. Chapter 3: But I Thought...
• 198. Chapter 4: How to Lose Stubborn Fat
• 201. Chapter 5: The Health Benefits of Intermittent Fasting

• 208. Chapter 6: Alternate-Day Fasting
• 221. Conclusion


• 224. Portions
• 224. Protein Powder
• 224. Nutritional Information
• 225. Grocery List

363. Appendix
375. References
394. Acknowledgments

394. Disclaimer


How many pages is the Fat Loss FAST system e-Book?

My Fat Loss Fast System is a 397 page evidence-based e-Book.

Is it only available as an e-Book?

It's only available as an e-Book. You have my permission to print the e-Book so that you can have a hard copy.

What if I can't use the ingredients you recommend in your recipes? What if I am vegan or gluten intolerant?

This is not a dictatorship! It’s flexible dieting. I’ll never tell you what to eat - rather, I’ll teach you how to select food for yourself. You can substitute ingredients in my recipes, but remember this will change the nutritional information calculations.

Are your recipes simple?

Yes! They are not complicated. I'm not baker and I'm busy and don't have time to slave away in the kitchen. I don't use exotic ingredients: you can find the majority of the ingredients at your local grocery store. I'm also not a fan of recipes that have a million ingredients. I keep it really simple.

Do you provide nutritional information and photos for all the recipes?


What if I placed an order but didn't receive my e-Book right away?

All materials are DIGITAL and sent to you INSTANTLY in PDF format. Nothing will be physically mailed to you. Download to any computer or iPad, just NOT a phone. Instant download means you can START TODAY!

Please add support@drsarasolomon.com to your email contact list BEFORE your order is placed so your e-Book will be delivered via email on time. Otherwise, emails may end up in your spam folder.

If you do not receive your e-book, check your spam, promotions or updates folders. Note that the e-Book is sent to the email address you used for your purchase. If you are still unable to locate it, please contact support@drsarasolomon.com and provide the email address you used for purchase.

Can I Save my e-Book to my mobile device?

It's really easy to lose the link if you download it to a phone. Even though you can download and save the e-Book to iBooks on your iPhone (not android), it's not recommended to do so because of the large file size and because it will be hard to read it on a small screen. Make sure you save a back-up copy somewhere else first.


How do I download and save my e-Book? What happens if I don't download and save it?

The Fat Loss FAST System e-Book is available to you immediately upon receipt of payment.

Please check the email address you used to purchase the e-Book because this is the email address to which your e-Book will be sent.

Once your e-Book has been downloaded, it is your responsibility to it them and/or print it. Please do this immediately because the link for the e-Book will expire in 30 days. It is recommended to keep a back up copy. Should you lose your e-Book after the link has expired, you will have to purchase it again, just as you would with paper books bought at any bookstore.

If you do not receive the link upon purchase, please email us immediately at support@drsarasolomon.com and you will receive a reply within 24 hours. Note that no password is required to download or print the e-Book.

Remember: Do NOT download it to a mobile phone, or you will lose the link.

  • If you are NOT using an apple product, it is recommended to download a free Adobe PDF reader to your tablet or computer, as this will allow you to open and view the saved e-Books.
  • It’s also possible to save the e-Books to your Kindle. Kindly contact the Kindle customer service the learn how.
  • For apple products: you can save the e-Books to your iPad, iPhone, MacBook Laptop or iMac Desktop if you download the PDF and then immediately save it in iBooks. For iPads: a little window will show up with a button that says “open in iBooks”. You want to click this, and then wait a second as the file is transferred to iBooks (click here for help). Now, even though you can download and save the e-Book(s) to iBooks on your iPhone (not android), it's not recommended to do so because of the large file size and because it will be hard to read them on a small screen (so make sure you save a back-up copy first).
  • Check your downloads folder if you can’t find the file.

Did you click the link/button that says, "View Purchase Online"? Refer to the photo below.

Once you click that link, you will be taken to a page with your e-Book. Be sure to download and save the e-Book immediately. It's also recommended you save a copy to your Dropbox.

You can see my system makes it really ease for you to download ebooks, and even save them to your Dropbox. Please refer to the photo as an example:

Please watch the video to learn how to save the e-Books:


How Do I Join the TeamSS Facebook Group?

Once you purchase the Fat Loss FAST system, you will officially become a member of my TeamSS. The email you received containing your e-Book link also has a link you can click to request to join the Facebook group.

Note that if your Facebook account has high privacy settings, it’s not possible for you to join the Facebook group. If your Facebook name does not match the name you used to purchase the Fat Loss FAST system, then please email your Facebook name and your purchase email/name to support@drsarasolomon.com (so we know it's really you!). Then we will be able to add you as a friend and then manually place you in the group. If you don't do this, your request to join the Facebook group will be declined.


Do you offer refunds or exchanges?

All sales are final. Consult with your physician BEFORE commencing intermittent fasting, flexible dieting, calorie restriction (which I don’t recommend anyway), supplementation, and any form of exercise.

Bundle & Save

If you prefer to bundle & save, click here to get the Fat Loss FAST system e-Book combined with my other popular products.


"Really enjoyed reading your new e-Book. All the information you need is in one place and well put together." ~Cain Cardiel


"This new version of the Fat Loss FAST system e-Book is nothing less than outstanding! It is such an easy read and can be incorporated into any lifestyle regardless of age or gender. I have never in my life felt so much freedom in my diet and health and I no longer feel like a prisoner to calories. Your system has truly changed my life and this e-Book was again icing on the cake! Thank you for your dedication and hard work. Our TeamSS loves you and so do I!!" ~Ashley Duncan


"I read many books about intermittent fasting, and Sara is the only one who was able to explain the information in depth in a way that I was able to understand. She explained the benefits of intermittent fasting, flexible dieting, and reverse dieting and how to approach it step-by-step. Thank you for providing us with free updates of the Fat Loss FAST system e-Book. I like how you explain new studies, how you offer many different approaches, how you play devil's advocate, and how you share your experiences as well as the experiences of your customers so that the reader can understand how to devise an approach to fasting that will best suit their needs. This is not a cookie-cutter diet... it's a sustainable solution." ~Caterina Urbani


"I liked the e-Book. The information you presented was straight-forward and to the point. There were some subjects that as a man I didn't think applied to me, so I just more or less scanned over them. I approached the book as a textbook, an instruction manual and with that in mind I knew there were going to be parts I would need to re-read and take time to fully digest the information. It's an e-Book full of good and useful information and requires effort on the reader's part. So in conclusion good job!" ~Robert Tengler
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Results that speak for themselves

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