Calorie Spiking – A New Way To Diet

Calorie spiking is the thing we do once a week, usually at the weekend. It’s part of a healthy eating regime which allows 1 day every 7 days where you can simply eat whatever you like. The rest of the week is not spent fasting or punishing yourself with tiny portions, but simply focused on cutting out additives, sugars, complex carbohydrates, red meat, egg yolks and maximising on Vegetables, salad stuffs, white meat, fish and having 3 stable meals per day. The staples of most healthy eating plans.

So, what is calorie spiking?

Calorie spiking is simple, you increase your calorie intake to over the recommended daily allowance. 2000 for woman, 2500 for men. Double these when calorie spiking! Triple if you wish!

When practising a healthy diet plan you are usually dropping your calorie intake on a daily basis, your body will recognise what you are doing and you may start to lose weight. BUT, if you do not gain some of those calories back your body will go into starvation mode and begin to attack muscles, and potentially organs.

What does a week look like before calorie spiking day?

Typically the 6 days between calorie spiking day include:


  • Organic porridge oats, made with water (and an optional dribble of skimmed milk). ITTB Tip: Do not add sugar or salt.
  • Bran flakes with skimmed milk
  • Egg white omelette with spinach, mushrooms, tomatoes, onion, flat leaf parsley < any vegetables and herbs you like!

It’s Time To Burn Tip: Add some smoked paprika, or turmeric for an extra tasty omelette. No cheese allowed. Save the egg yolks for calorie spiking


  • Homemade soup
  • Wholemeal pitta with Tuna 


  • Vegetable stir fry with Udon noodles
  • Chicken breast with salad, or vegetables
  • Homemade turkey burgers with tomato salad (we will post this recipe soon!)
  • Vegetable chilli – It’s Time To Burn Tip: always make a large pot for left overs.
  • Grilled pork with miso soup – It’s Time To Burn Tip: Pork is a very lean meat and doesn’t need oil or fat added to cook and taste yummy.

In general

  • Vegetables – as many as you like, for any meals or snacks
  • Fruit – It’s Time To Burn Tip: Fruit can be high in natural sugar and citrus high in acid. Bananas go to the top of the list!


  • Water < no added sugar squash is ok for a little flavour. It’s Time To Burn Tip: Add a slice of lemon, lime or orange or even cucumber.
  • Tea and Coffee, black or with skimmed milk It’s Time To Burn Tip: Avoid adding sugar, use low calorie sweeteners if you want it a little sweeter.

What types of food do you eat when calorie spiking?

Check out our Calorie Spiking articles and you will see! But in a word – ANYTHING! Calorie spiking is meant to push your calorie intake up a lot higher than any other day

Is calorie spiking dangerous?

Calorie spiking day comes once a week – If you were to spike your calories more than once a week this could be dangerous. Too much of anything is dangerous. Calorie spiking has not proven to be dangerous but we take no liability should someone try this diet plan and it fail. If you are unsure, consult your doctor before calorie spiking.

Is calorie spiking for everyone?

No way, calorie spiking, like many diet plans, is not everything suits everyone, that’s a given. If you are looking for a plan where you do not simply cut out all the tasty treats and delicious red meats etc then why to try it. You get the best of both worlds without shrinking to a wafer of your former size and your body won’t hit the starvation mode some weight loss diets can reach, if not properly executed.

Not for you?

If you have no will power – do not try this method, it’s a once a week thing MAX.

Have a look at our other diet plans, like the Paleo diet plan here!

Paleo Quick Start Guide


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