Food & Nutrition

This Is How to Cut 3,500 Calories In One Day (Yes, Really)

cut 3500 calories a dayiStock/Naomi Bassitt

On the Stop & Drop Diet, many of our testers lost a pound a day during the initial Kickstart eating plan. We know what you’re probably thinking: “Really? Can you really lose a whole pound in one day?” The answer is yes—and this is why. As a general rule, a deficit of 3,500 calories will lead to a pound of fat loss. Cut 3,500 calories out of your day, and you will lose weight quickly. (You can even lose a pound a day while still eating your favorite foods!)

In order to drop that many calories and still have enough to eat, you’d have to already be eating almost 5,000 calories a day. I couldn’t believe most Americans eat that much, but consider the example in the chart below. This is how much weight you could lose by switching to Stop & Drop’s Kickstart meal plan from a typical day of eating. (Use this easy calculation to see how many calories you’re supposed to be eating every day.)

Follow the easy meal plan (on the right) for a day of delicious food and drinks, and see how many calories you cut from your daily routine. (Here are some signs you’re drinking too many calories.) For even more tasty options, check out these smart food swaps for every craving. To learn more about the Stop & Drop Diet, visit

stop and drop drop a pound a day chart

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