How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:


Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-fed organic beef




Black beans

Pinto beans





Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast

1pm – lunch

5pm – smaller second lunch

7:30-9pm – sports training

10pm – dinner

12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.


If you enjoyed this post, check out my latest book, The 4-Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: the finer details of the Slow Carb Diet (outlined in the above post), how I gained 34 pounds of muscle in 28 days, how to produce 15-minute female orgasms, and more.

You can also get the Expanded and Updated 4-Hour Workweek, which includes more than 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel.

Related and Recommended Posts:

Tim Ferriss interviewed by Derek Sivers

Tim Ferriss articles on Huffington Post

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 800 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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7,293 Replies to “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”

  1. Hiya Everyone!

    Read past posts, and it sounds like everyone is doing very well… I’m especially intrigued by B_Dizzle’s confession of cheating for THREE DAYS and still losing weight. If that’s not changing your body, I don’t know what is… and I hear ya on the beer. Me, not beer, but wine is up there with my best friend… 2-3 glasses every few days, for me… my way of relaxing. Which I feel I’ve earned lately.

    I have lost 4 days of working out in the last 2 weeks, and it’s funny how sluggish it makes me feel–and, my weight is stuck at 138 since last Friday–haven’t weighed myself since then (but that’s still 2 less lbs. than a week ago). I recently stopped driving to work and riding my bike (and some days, walking. I hear 2200 steps extra a day = a lb. a week, so I’monna get me a pedometer!), so that ought to pick up the pace. And, I’ve curbed my servings. Now I can’t eat a whole chicken breast in one sitting, and am cutting out the 2nd egg in the morning. I’m drinking more water than ever, and green tea will be the fave for fall (I’m gonna sneak tablespoons of milk or flavored cream, though!). But the best thing about this, is how natural the pattern has become, as I rummage for something to eat… “Beans… hmmm… what meat today? What veggies?” And I’ve gotten a few comments from people about “looking good,” so I’m staying motivated.

    And lilme, I stay away from supplements, as I had a bad reaction to one, I think was guar- or a niacin-based something. My face turned scarlet and it was hot, the whole time I took it, so yes, just doing it natural now. I don’t eat anything processed, except wine and pinches of cheese here and there, for flavor on beans and salads. And… flax seed oil is excellent on the bowels (and for losing weight), but watch the amount! You may have to do a Carl Lewis to the bathroom every hour or so if you take too much! My poor dad had an episode. He hisses at the mere mention of flax anymore.. ha ha. And really, if you’re going to “do oil,” olive oil is the healthiest. But do know that about a tablespoon = 100 calories! I opt for 100% natural olive oil in an aerosol can–no calories, same way to cook.

    Latest yummy recipe:

    Chicken pieces




    Tomato paste

    V8 juice (100% natural)

    1/2 cup of cream (I know, I know, but it’s for flavor)

    Fajita seasoning pepper

    Throw it all in a saucepan on low (some people prefer crispier chicken, so fry that up with olive oil beforehand to taste) for about 25-30 minutes, and put on a bed of lettuce/styled salad (salsa on the salad works great) with your choice of beans (pinto or chili go best). And splurge. Slice of avocado? A sprinkle of feta cheese? I made a vat of this and my friends like it.

    And dang, I’m still going at it–I can’t believe it’s been almost a month! So if you’re just starting, all I gotta say is this posting helps– I can’t come in here and say, “Whoops! I fell off the wagon!” The obligation keeps me motivated… as do all the people on here have the same degree of success. You go, peeps!

    Welp, signing off at 138 lbs. for now. Hopefully, I’ll be at 132-135 at next posting in a week or so…

    Good luck to everyone–and keep those menus and recipes coming!


  2. dear chung,

    i totally agree with andrewisnot that you are working out too much.

    your body is gone into fasting and has decreased the rate of metabolism. it thinks that the energy needs are high (which they are) and the incoming food is not enough(1500? not enough).

    there is a formula that tells you how many calories you should eat to lose weight, based on your weight and level of activity.

    i just checked it out. if you are around 200 lb and are active (i.e. working out 4-6 X week), then your body ‘needs’ around 3000 calories to function. so if you give it any less that 3000, then you burn fat. you are way below 3000…i suggest bring the calories up to 2200 or at least 2000…

    but that is just my suggestion…

  3. Hopeful,

    You guys are correct! I just went to multiple BMR websites and it says I need only around 2000 calories if I’m not active and don’t do anything at all, but if I’m pretty active which I am I need around 3000 calories! And they say to lose about a pound a week, I need to subtract 500 calories from 3000 a day which will result in 3500 and I will lose a pound in 1 week. Still though, 2500 calories seem a lot, I’m going to need to change what I eat because currently what I eat will nowhere near add up to 2500 calories a day. I’ll just stick to 2000 calories I guess and on my break day, 1500 on my cheat day.

    – Chung

  4. Hi Everyone,

    I read about this diet yesterday 9/11/08 and I immediately went out and bought myself different can’s of beans so I can start on this diet today. As of today 9/12/08 I weigh 150lbs and I’m trying to lose the 20lbs that have been creeping up on me ever since I had my son last year. I’ve tried atkins before and I lost a bunch of weight so I’m sure this diet will work too, long as I stick to it. So wish me luck.

    I’ll keep you all updated

  5. Tomorrow is my first dieters gone wild day. Honestly, I’m really nervous about it. So far I’ve lost about 2 pounds. I’ll let everyone know how I’m doing again next week. I just have one question, someone please tell me if ‘unsweetened soy milk’ is alright.

  6. I have found your information very helpful and have implemented some of it into my weight loss regimen. I have lost 14 pounds and hope to lose 20 more.

    Thank you

  7. After reading this I can’t wait until I start my diet, but to me 20lbs doesn’t seem enough to lose but what if I wanted to lose a little more through running. Would I lose a lot more weight or everything might just balance out to be the same weight dieting without exercising?

  8. So, you have meat for protein (Is most fish/shrimp good too?)

    The Vege’s and such for vitamins and overall goodness

    And the legumes for energy/slow carb

    When I read 22 grams of carbohydrates on a can of black beans, thats what I’m looking for right? All beans high in carbs because they are different slower carbs?

    When you say mixed vegetables, you mean all kinds of veges are ok? or are you talking about a can of something?

    Can turkey be a good meat? Turkey on wheat bread after exercise, a good hour or more of it mid day. And ground turkey?

    And organic beef is expensive. Can I buy normal ground beef?

    I started today, and I’m really excited. I have Hispanic in my ancestry so these types of food are always around. No rice is going to be a killer.

    I figured the same breakfast always. And every week will be a new meat, I’m never picky so the same meal sounds great.

    Any answers are highly appreciated, thanks and good luck to everyone!

  9. Thanks Rob.

    I also see a lot of people mentioning that they have a handful of mixed nuts as a snack, I wonder if that’s considered a ‘slow carb’ and are allowed?

    Well, My first “bad” day was yesterday and I haven’t weighed myself, but I feel alright!

  10. Hi All:

    I’m posting a few days early because now I’ve missed 7 days total of working out over the last 13 days, and I weighed in at 140 (last Sunday was 138. I think got excited and shoved a cheeseburger down or something! Ha ha), so needed to read some encouraging posts— and it sounds as if people are getting started and lost weight–awesome!

    John, as long as you can exercise, you should get your heart rate up at least 4-6 days a week. And if you run early, your body continues to burn calories better throughout the day, although any time of the day is fine.

    Gustov, I started almost 4 weeks ago, and lost a thrilling 12 lbs., and I subbed at least 1 seafood (shrimp or steamed clams), or turkey (I like to cook up turkey burger with black beans, onions, and a side of greens, such as asparagus or broccoli, for 1 meal and put it on a salad bed) 1x a week. Just think: lowfat meat (protein); veggies (any are alright, but check the carbs; carrots and corn are really high, so if you have more beans than usual, they can tend to stack up), anything green or leafy is BEST. Then your 1/2 c. – c. of beans: pinto, chili, black, and lentils work the best. And you’ll get used to the whole “nonprocessed” refried beans (they actually taste fresher without all the lard), and no rice. Just fill with your fave veggies! I always toss a tablespoon of toms and avocado on my dinners, and pinch of feta or goat cheese. And if you like spicy hot, there’s nothing wrong with pepper, chili powder, some salsa and/or hot sauce.

    Welp, gotta go get my slow burn and cardio in–good luck to all! I won’t be posting until I have a 130-lb. something to report. Grrr… not a fan of “plateauing!”


  11. hi.

    i was thankful i found your article. im gonna try this and post my result later. your 4 rules seems simple enough and i am dying to loss some weight for a while now. ill keep you posted on the result. by the way, im using this supplementary drink that consist of all the thing that the body needs in exhange of leaving out the regular meal im having. thanks again for your tip.

  12. Started my diet today, starting weight @ 135 (Morning Weight), with a goal of 120lbs.

    Day one: Did’nt have time to prepare much but, I warmed up some beans in the morning from a can and shoved it down my throat. Ate half a carrot leaving the house, and I was a bit hungry through out the day. Came home ate some grilled vegetables with avacado, and hummus which was good. Its 4 oclock kinda hungry but will try to last it out until 8 where i’ll eat an egg or some thing.

    As a vegetarian its hard to find substitutes for the meat. But I figure that I’ll make some good beans myself, grill alot of vegetables with a tad of olive oil, and make fresh salsa for the veggies. This should be a good plattar for a week :)!

  13. This seems like a really good long term diet that’s east to stick to. I seriously can see myself eating like this forever.


  14. Second day of the diet has passed, felt very hungry through out the day. Ate eggs in the morning, and had some diet iced tea throughout the day. But in the afternoon I cheated a bit and had a salad, black bean soup, and a piece of whole wheat bread from panera which was delicious. But I did run three miles after that.

    At the end of the day I totaled in at 130lbs a total loss of 5 POUNDS in ONE DAY! Mainly becuase I did so much running, but im impressed with the results.

    Eitherway need to get back on track after that bread yesterday still feelin guilty about it!

  15. We’ll I’ve been on the diet for a week now and so far so good. I’ve lost 3lbs this week and weighed in @ 147lbs from 150lbs. Its kinda disappointing that the scale doesn’t show big numbers but my body looks leaner. I think I will keep away from the baked beans since they do have a lot of added sugar. This week I’ll stick to the canned variety of beans and cook them up myself when I’m looking for better tasting beans. All in all it hasn’t been too hard giving up the white carbs, I only craved them for about 2 days, now I can walk in the store without a thought of buying them. Im also working out but not as regularly as I’d like to so its still nice to see a change in the scale..

  16. I started this diet on Sunday (9/14) and nothing happened for a couple of days. I started doubting this, but on Tuesday, I lost a lb. It’s Friday now, and I’ve lost 5 lbs! That’s a loss of 5 lbs in 6 days. . .and no exercise. I’ve followed Tim’s diet almost exactly, but added one fruit (plum, grapefruit, apple) snack each day. I also add a sprinkle of shredded cheese to my egg/spinach/mushroom combo for breakfast. It’s so good! Tomorrow is my free day. I’m not looking forward to it like I was last Sunday, but will go for it because Tim said so! In moderation though.

    My plan is to continue with this diet without exercise until I reach a plateau. Then I’ll incorporate exercise to give it a boost to reach my goal of losing 25 lbs. Thanks so much to Tim and everyone who have posted! You’ve given me lots of encouragement to start this and stick with it!

  17. How are regular beans in Tomato for this? My favorite meal is pork and beans though after 2 days I’ve stuck to lentils and black beans.

    Can I go with the regular beans in Tomato sauce if I use only half a can and a single pork chop?

  18. So I’m on my 5th day.

    My breakfast looks like this:

    A little bit of canned ham mixed with pourable eggs, about 2 eggs.

    A third to a half a can of black beans

    A good helping of string beans

    Lunch: (Right after exercise)

    Shrimp Salad, normal lettuce with 10-12 small shrimp (Today with a little feta cheese, is that ok?)

    About 8 small carrots, or 5-6 palm sized length celeary sticks

    Maybe a banana

    A few slices of turkey on 2 wheat bread slices

    A water bottle or two of water mixed with those little flavor packets

    Linner: (Between lunch and dinner)

    Third to Half of a can of black beans

    A good helping of vegetables, string beans or asparagus

    A chunk of canned ham.


    (3 days)Chile, turkey instead of beef, with Mexican style beans (pinto I believe) and tomato sauce/diced tomatoes

    (Once) Palm sized serving of steak, with asparagus and a 1/3 can of beans

    Next week it is will revolving around chicken, and a bean soup for dinner. I’d like to stick t a little ham in the morning though, very easy and flavorful for the eggs.

    I haven’t weighed myself, but I started out at 205. My runs have gotten less hard.

    Sunday will be my first wild day. I just plan on a few vanilla wafers, and some apple juice.

    Is my eating ok? Is there anything I MUST drop? Hows the feta cheese? Feta cheese makes me want to gobble down a salad or two!

  19. And Tim, I’ve had your four work week book since it came out. I must say your approach to weight loss is the same good cut to the chase type of advice.

  20. What are some other good post-workout meals? Whats a good dinner after like a 30-40 Cardio workout?

    I notice the pizza given as an example and I can see why the pizza is good but surely not the entire pizza? How many slices? maybe 2 slices of the pizza and stick it in the fridge for after the next workout?

    Anything else? Good guidelines for post-workout meals please!

  21. Love the meal plan. You can’t really call it a diet since it looks like a long term thing

    The eating 4 meals a day part actually does work. Got to do with boosting the metabolism everytime you eat

    I have the 5 meal a day plan which works well

    And the great thing is looking len and never feeling hungry

    What’s your take on flaxseed oil?

  22. Hi all,

    I started this diet the week before last and I lost about 2/3 lbs, but last week I didn’t loose anything and I felt quite constipated! I stuck to it religioulsy, but just wondering if I ate too many lentils? Also I had wine every night as I had a sister staying. I know Tim has wine every night, but it is full of sugar. I am back on track today and giving it another go, I wasn’t ever hungry but really annoyed not to have lost anything in my second week. Can anyone shine a light on it for me?



  23. I’ve just had my second “dieter’s gone wild day,” and I will admit that I went wild for sure. All my “vices in excess”…cake, chips,candy,etc. So, I’ll be sure to let you know how I recover. But, just before that I posted a picture from my results of the first week and my friends have already noticed a difference! Yay! I fluctuate somewhat but according to MY scale I’ve lost around 5 lbs so far.

  24. Tim,

    What about food combining? There is a ton of research that points to eating protein and carbs separately. Some people even believe this is the REAL reason cutting carbs way down in diets actually works. Because you actually digest your food better when they are separate.

    It takes different enzymes to digest proteins, starches and fats. Starches start being broken down by the saliva and then are finished in the small intestine. Where proteins are digested in the stomach. Eating the two together inhibits digestion, slows it down and it often responsible for the bloating, gas and even heartburn some people get after a heavy mixed protein and carb meal.

    I have tried both mixing and combining (which is actually seperating carbs and protiens and combining certain foods together at meals) and still do both depending on what I am trying to accomplish.

    But I will tell you that when I eat my carbs and proteins at separate meals. I digest faster, digest better, have much more energy and I am hungry again soon. In fact food combining is the only way I have ever been able to eat 5+ meals a day while trying to gain muscle.

    Doing this alone will cause people to lose fat. Even if they are eating the same amount of calories. Because the food is better digested and also their metabolism speeds up.

    If you favor protein over carbs, and then eat lower glycemic carbs at your carb meals your are sure to lose weight.

    Take it to the next level and then also drop your calories as well and there is no way you will not lose fat.

    If you are sedentary this is the kind of diet you should stay on. Because you are digesting better and still getting healthy carbs. If you are very active or an athlete you don’t really need to do food combining.

  25. My weight seems to have stagnated, in fact I think I’ve put on some weight even though I’ve not eaten any white carbs since my dieters gone wild day on Friday and all I ate were pancakes since I didn’t want to “put on” the 3 lbs I lost the first week. Any one having the same problem??? I go to the gym and lift weights, no cardio and my body seems leaner, but the scale is not moving and I really want to go back to 135, I’m currently hovering around 150. Tips anyone??????

  26. Hi Tim,

    I am 16 years old, and I want to lose weight so i currently excerise around 40 minutes a day working out different parts of the body such as upper, lower and dumbbells for 5 days a week.

    I just started taking whey protein to boost my protein intake, if i follow this diet should i cut on the protein shakes? Also what type of foods would you recommend I eat, since i am 16 and still growing is this diet ok for me?

  27. Hi

    Just cruising through and saw your site.Congrats on your success with your plan.As a certified health and fitness instrcutor I really wanted to mention to the 16 year old commentor above to consult with his or her parents before attempting any type of diet.Thanks


  28. Nico how would you go about seperating the carbs and proteins? Like eat an egg for breakfast then about an hour later have some bread or something?It sounds intresting but I am alittle confused. What would the meals look like? I am getting married this Nov and would love to drop some more wight before the big day. Thanks

  29. I just wanted to get into shape so what I did was go to and find a good workout program. The diet is the key! you have to have enough fuel and the right fuel to get your body enough energy to burn off what you don’t need.

    It is the same principle as paying down your debt! If you have to much then you have to pay more (proper exersise and food) of your bill (body) than you are spending (eating what you shouldn’t). Get on a plan and get very very focused. This isn’t a habit, it is behaviour modification.

  30. I think this plan works for a few reasons.

    1. It’s a healthy plan minus the FREE DAY. This should be done in the first place.

    2. It makes you eat the same filling foods over and over again which in turn counts calories right there. He has it right on when he says people who are successful eat the same meals over and over again. Don’t get fancy just make it simple.

    3. YOU ARE EATING A LOT OF FIBER!! Say you eat beans for three of the meals and you have one cup at a a time depending on the bean that 36-40 grams of fiber. Now you add in the vegetables and you are hitting close to 50-60 grams a day. Now to be gross but going a number 2 will be done more then once a day which makes for a faster metabolism.

    For people that don’t know fiber makes everything digest slower and also it counts for nothing. What i mean is when you see that there are say 36 grams of carbs in a cup of beans but 14 of them are fiber then you end up with only 22 carbs a meal. So it is in it self a lower carb / slow carb healthy diet.

    This man knows his stuff.

  31. OK….I’m doing it…and I’m journaling EVERYTHING! I am normally a size 4 -6 and life has been an awful roller coaster ride for me the past two years…I’ve recently found out I’m and closet emotional binge – eater….LOL…I am a girl…. and A LOT has been going on….Any way, in the last two years I’ve fattened up to a NASTY size 12….which isn’t bad, but it is for someone like me, who has a small frame and should be a size 4. So Tim Ferriss…..I hope this is my answer for a HEALTHY way for me to lose my newly aquired hind end….will keep all posted! Note: I’m also checking out the Geek to Freak post….Tim/All what does everyone think of this P90X?

  32. Hey- came across this a while back and I think I’ve finally implemented it…. Okay this is my diet:

    9am: Coffee no cream little milk….

    11am: Coffee (as before) and Weetabix (no fat, around 24g carbs- high fiber)

    5pm: Special K snack bar

    8pm: 2 broca soy burger patties some veg no bread etc and coffee (as before)

    11pm: peanuts

    after training a protien shake…

    this diet is repeated over and over…. it is abit of a different take and does break the no cereal rule and no milk rule but I assumed it is reasonable since my overall carb content in a day is 41g carb, 2.8g, 40.8g protien (ex. protien shake), total calories 517. I have maintained the one day doss diet too….

    I think its a decent diet and fits in well with my life style…..

    any input will be nice….


  33. Mrs. Bulldgod and I are starting Tim’s plan tommorow. After our son passed away last year we lost a few pounds, but then began to over eat and drink, resulting in massive weight gain. We recently moved to Argentina where lean beef in plentiful and inexpensive as are vegetables. Legumes are a different story…I’ve only found lentils which are not my favorite, but acceptable. We will update next week.



  34. Jai, I’m concerned with what you are eating. You are restricting your food choices to the extreme. Coffee seems to be your main stay. Bad choice. Read Caffine Blues by Stephen Cherniske. This will explain why caffine is not good for you. I understand the author wants a body fat ratio of less than 10%. Let’s talk what’s a normal healthy body fat % we all should be so we DO NOT eat to such extremes as I’ve been reading here. I agree with staying away from white foods, processed foods. Foods that are as close to nature as possible will achieve the weight lose you are looking for. Fruits are not your enemy. They burn slowly. If you like bread try Ezekiel Bread. The 1st 5 ingredients are; organic sprouted 100% whole wheat, filtered h2o, sprouted org. barley, sprouted org. millet, sprouted org. barley. There’s no sugar added in any form. Plus it is a complete protein. Eating should be a pleasure everyday not just on Saturday. You can eat fruits and veggies without worrying about calorie counting. I’m not a doctor or a nutritionist just one of the many out there who’s trying to get back to nature and enjoy food again.

  35. I fell off the wagon for a couple of days and had some of the “white carbs”, I didn’t do alot of damage but I think I’ve derailed my weight loss by a couple of pounds, I don’t want to weigh myself to find out. I’m back on the diet starting today. For those of you out there who are still not sure if the diet works, YES IT DOES!!! I’ve lost a lot of fat, especially around my middle and that alone makes me want to keep working on sticking to the diet. I’ll keeps you all updated.

  36. Bit of an update for everyone. Started it myself about 1.5 weeks ago.

    Male – 5’10 – 194.8 at the start.

    I’ve been down to as low as 185.6 so far. My meal plans basically consist of:


    2 egg whites + 1 whole organic egg scrambled

    Brown beans in tomato sauce (1/2 cup = 1 serving)

    Mixed Microwaveable Veggies (1 cup)


    Boneless Butterfly Pork chop or Boneless Chicken Breast

    Brown beans in tomato sauce

    Mixed Microwaveable Veggies


    Same as lunch w/ a glass of red wine at 11-12am just before I go to sleep.

    Right now I do about 30-40 mins cycling 10 km every evening around the city. I also play soccer every Monday and Tuesday night. I use Tuesday as my “binge” day to let loose so I can enjoy the fine victory beers and celebration after the games.

    I don’t go all out on the binge day though. I still keep regular meals w/ breakfast, lunch, dinner. I just substitute in the good stuff like Kraft Dinner for lunch and maybe some pasta at the bar over the beers with friends.

    Totally works as long as you stick to it!

  37. Debbi,

    I agree that Jai’s diet is not what you want. His metabolism will zero out because he is starving himself of caloric intake.

    But the rest of your comments forget the goal. The goal is to lose weight.

    Once at that your goal weight, eating healthy foods, watching your sugar carb intake and staying away from processed food will maintain your weight.

    Jai should reevaluate his diet, and you should re-evaluate your comments.

    This eating plan to lose weight is not a life long meal plan. It’s goal is to lose weight to where you want to be, and be a basis of learning WHY we put weight on, fell depressed during the day, get tired more often. Once you’ve acheived your goals, and understand WHY we put on weight, then the food choices we make are easy.

  38. Remember the body works from a pre-historic view point, survival. Calories in, calories burned. If you resrtict your calories to the point that the body thinks it is in a famine it will slow down your metabolism. This would be a disaster when it come to weight loss. I read somewhere that you burn 50 calories an hour sleeping. That’s 1200 calories as a base for the body to do its job if you look at it in a very smple way. So make that your base do not go below that in calories eaten each day. A variety of foods is best. You should be looking to develop a diet that will work for you for a life time. Not just a few weeks to lose a few pounds. Can you really eat the same 4 foods every day of you life? Take a multi-vitamin please. You will not get the nutrients you need with a restricted diet. Exercise is important for more than just weight loss. You need strong bones and core muscles strength. Walk, lift weights. Think long term. How do you want to look and feel @ 60, 70, 90? Eat 5 to 7 meals a day and a meal can be an apple @ noon and a cup of yogurt @ 3. If you eat fruits and veggies mostly you will not have to worry about your weight. They’re calories are low and they provide you will the nutrients your body is craving. Stay as close to nature as possible when eating, garden to plate. Remember garden to plate.

  39. Due to flu-like symptoms…I could not start this program until today! Which works out well, being that today is Oct. 1st! Any recipes out there? Crock pot stuff…..EASIER the BETTER!

  40. hi i have just starte dyour diet today and would love for you to answer the folllowing as i am unsure.

    1) can i eat any kind of beans if i cant find the ones you listed, what are substitutes?

    2) i have noticed that the beans have allot of carbs in also, does this matter?

    3) should i be exerscing on this diet if so how often?

    4)if i cant get spinach can i alternate with greens and cabage?

    can you please let me know about the above, i am so confused.

    thank u 🙂

  41. Has anyone on here try this that is a big person , I am talking over 300 lbs I am 315 lbs and wonder if this would work . I have tried all kinds of diets but they cost so much money to maintain . Buy this buy that . I want something simple and easy on the groceries . I am a poor person from Canada that wants to lose weight but to diet means money …

  42. Ruby,

    Beans are fiber carbs, no sugar, so they break down differently and don’t leave you hungry for more carbs. Use any beans. I use Kidney on my salads, black with my fajitas (minus the tortilla).

    Most the posts on here are strange to me.

    Keep it simple. Eat the foods described or variations. Stay away from sugar, don’t drink calories. Protein and fiber based snacks, no sugar or carbs. If you follow the simple rules, you won’t be hungry so questions regarding snacks are mute. But snack on veggies if you must.

    Remember two things. Tim posted this with the goal of getting to < 5% body fat. It is what he was doing to reach that goal.

    Set your own goals, use the diet to get there. Then, you will realize the consequences of your food choices. Bring fruits back into your diet and eat balanced meals, using proteins as a base, and you will maintain the weight loss you acheived during the diet.

    Regarding exercise, realize that any and all exercise is good for you. Mixing aerobic and weight training is the best. With the high protein, you will gain muscle mass if you weight train, but not if you do high reps vs. high weight. You will create lean muscle and feel tighter between the weight loss and muscle, it will impress your mirror viewings.

    Here’s my history with this diet. I’m not very disciplined and set my goals accordingly.

    If I follow it to a tee.. I lose 2lbs a day.

    In 13 days, I dropped from 210 – 196lbs and was eating some chocolate and nuts during the day out of habit and my coworkers making it easy….

    1. Egg whites, or egg beaters or even eggs for breakfast

    2. Protein power (100% whey) mixed in 10 oz of Diet v8 Splash at 10:00

    3. Chicken and beans or chicken on salad for lunch

    4. Protein power (100% whey) mixed in 10 oz of Diet v8 Splash at 3:00

    5. Taco salad (no chips or tortilla), chicken breast and salad and beans, steak chili with vegies for dinner (or something like that)

    If I do this, I drop 2lbs a day. When I cheat, I stay at the same weight. When I eat fast food or something horrible, I put the weight back on.

    It’s amazing the difference of knowing the consequences before making choices.

    So I’m starting again today. Current weight is 198 lbs. Goal for this period is 185.

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  44. I have been on this diet very succesfully for about 5 weeks. In this time I have lost about 14lbs which I am very happy with because my cheat day sometimes lasts for 48-72 hours.

    During this time I have not had any difficulty with being hungry or staying on this diet until this week. All of the sudden I’m starving all the time has anyone else had the same problem or any advice?

    The only thing that I can think of is that I have let my glycogen stores deplinish and need to take a break from the diet but I’d rather not since the weight loss seems to be getting better and better.

    Any advice would be greatly appreciated


  45. I came across this site when I was looking for a way to drop a bit of weight. I had always been very fit until I had my son and had never been above a size 5/6. At 17 I was a size zero. . I didn’t see that 5/6 again though until I went on the Adkins diet hard core. I was able to go from weighing 145 to 120 in almost a months time. But as soon as I got back to where I wanted to be, I got pregnant with my daughter. It has been down hill ever since. I gained alot with her and I have had a hard time getting the weight off. I had a case of gestational diabeties with her and was told that I could run the risk of developing diabeties later in life if I wasn’t careful. I unfortunately had gone up in weight to about 165 and have been miserable ever since. It has affected my attitude, my self esteem and my health too I am sure.

    So I started this on Oct 1 because it seemed pretty easy to follow…..its day 3 now and I can say that it is! I had dropped down to about 155 before I started and now I am right at 150 so 5 lbs in 3 days not too shabby!

    I will be sure to check in to let everyone know how it is going, but I have read the posts from women worried that it won’t work or that they can’t do it….you can…don’t set yourself up to fail before you start. I am doing exactly as it is posted to do and I am taking suppliments as well to make sure I am not lacking anything. I have started back doing a low impact cardio workout for 20 minutes every afternoon (my knee has issues) and I take a walk with the kids in the afternoon to the park.

    Week 1:

    Start 155

    current 150

  46. I had been restricting my diet for about 8 months prior to starting this diet and had lost about 10 pounds. I’ve been on a modified version of this diet for about 2 months now and I’ve lost about 20 pounds so far. It works!

  47. So I did this diet for about a week and all was going well, although I didn’t lose anything… And I felt TIRED all the time from no carby foods.

    I like the idea, it’s easy to eat the foods, it just wasn’t working for me in the way I had hoped.

  48. Well Tim, I finally reached the goal! Thanks so much for this post, back in January I read it, applied it, modified it a bit, and since then, it’s been a great eating regiment. In about 6 months I was able to loose the 50 lbs I set out to achieve, you even inspired me to create my own blog for friends and family here;

    Now that I’ve accomplished the weight loss, and my degree, I’m hoping to apply some of your other principles from your book in order to find the right job.

    God Bless!

  49. Have trouble digesting beans? Since I did, I modified Tim’s diet as follows:

    First, if you are not already eating a similar diet, ease into this one. Your intestinal flora do much of your digestion for you, and the little bugs need 2-3 weeks to adapt to a new regimen. An easy way to do this is to eat 1 meal per day of the new regimen for about a week, then 2 meals per day for another week, then a week of 3 meals plus a snack consistent with your old diet. At that point your gut flora should be happy with the new diet, if it is appropriate for you.

    Instead of beans, eat more vegetables, and include some root vegetables. I limit my consumption of potatoes and beets, since they have higher glycemic index, and always eat them with other veggies. My main root veggies are onions, carrots, sweet potatoes, turnips, and rutabagas. Parsnips have a very high GI, so I eat them only on carb days.

    I occasionally eat sprouted wheat bread, which also has low glycemic index.

    I do eat some dairy, but in limited amounts. I’m especially careful to limit cheese, due to its high fat content. (I would probably be better off without dairy, but am still adjusting my eating routine. When it’s convenient, I’ll stop.)

    I also eat a couple of squares of chocolate every day as my coffee substitute.

    I find I feel better with two carb days per week, rather than one. On the first carb day, I eat two or more large helpings of foods with high GI, such as popcorn, potatoes, or a fruit smoothie. On the second, I usually just eat one meal with carbs.

    As for making the diet interesting, I cook Chinese, Thai, and East Indian food. Instead of rice, serve curry-type dishes on mounds of grated daikon, thinly sliced napa or regular cabbage, or any mild vegetable. Or serve the dishes on mashed turnips or rutabagas, or with sweet potatoes. Or simply throw a bunch of fresh veggies in 10-20 minutes before the curry gets done cooking. (The timing depends on which vegetables and how fine you chop them.)

    Good cookbooks for this diet:

    “The Brilliant Bean” by Sally and Martin Stone is a fantastic resource if you are eating the bean version of the diet. Many of the meat + bean + vegetable recipes make a one-dish meal equivalent to Tim’s suggested meals, but much tastier.

    “An Invitation to Indian Cooking” by Madhur Jaffrey

    Most of the recipies can be used as-is or adapted by adding extra veggies toward the end of the cooking period. Indian cooking is a bit labor-intensive, but you can cook big batches and eat leftovers.

    “True Thai” by Victor Sodsook. Some of the best food I’ve ever eaten, and a lot of the recipes adapt easily to this diet.

    “Glorious Stew” by Dorothy Ivens. Many meat + veggie recipes, some of which also include beans.

    Your favorite Chinese cookbook. Either serve stirfry over veggies (steamed mixed veggies work great under a meat dish), halve the seasoning, or add enough extra veggies to the dish to double the volume, while keeping the spicing the same. (Chinese food is over-seasoned so that by the time you dilute it with rice, the seasoning will be correct. If you’re eliminating the rice and not substituting something else, you need to either reduce the seasoning or increase the amount of non-seasoning ingredients in the dish.)

    Here’s one of my typical meals:

    Chop half an onion and saute.

    While sauteing, chop and add a carrot, then 3 chopped stalks of celery.

    As the vegetables continue to saute, chop some meat into slices no more than 1″ x 3″ x 1/8″ thick. (The thickness is the critical dimension.) You can even matchstick the meat by cutting it 1/8″ x 1/8″.

    When the veggies are cooked, tip them out of the pan and quickly stir-fry the meat. When it loses it exterior red color, add your choice of soy sauce, oyster sauce, and/or hoisin sauce. Stir a few more times, tip out of pan next to vegetables, and enjoy.

    By cooking interesting foods, you can make this diet delicious, interesting, and fun.

    Despite getting about 1/4 my usual amount of exercise for the last 2 weeks, and despite cheating with 1/4 cup of ice cream on probably half the days, I have shed about 4 pounds in 2 weeks, and my high hip measure has decreased by 1.5 inches. I look noticeably thinner, and I feel great.

    Thanks for the idea, Tim!

  50. @Adam:

    Hey Man, did you go out of your way to eat “naughty” stuff like a lot of candy, potato chips, fries, pizza and stuff like that?

    This Is Really Crucial. I see so many people doing this and not taking their day off seriously. You HAVE to spike calories severly or your body get’s used to the amount of calories you take in over time. If not, you’re bound to end up to slow down your weight loss severly after a few weeks, completly halting it for some of us.

    Another thing that came to mind, I recently found out the hard way that drinking too much diet soda (more than 1.5 Litres a day, with only one or two glasses of water in between) can result in your body craving carbs/sugar. Don’t know if that’s accurate or not, read it a long time ago, but the effect was quite tangible the day I realised this.

    Anyway, I hope you get around this somehow. Before you stop altogether, I’d suggest you try adding one slice of bread within 15 minutes of completing your main meal to your diet and see how that goes. The impact on your weight loss itself should be minimal, but maybe that will help you stop the cravings.

  51. A quick question for everybody – I successfully stuck to this diet for one week before having my ‘day off’ and was able to lose about 5 pounds. Problem is that I gained ALL of it back on my day off! – and I didn’t go crazy with food on my day off either!!

    Does the weight loss eventually turn from losing water weight to actual fat within the 4 weeks?


  52. Liked the article….

    However, I want to suggest to its readers about the regularity aspect of this diet plan.

    Being regular is the key with any diet plan.


    Vikash Kumar

  53. Just an update: I lost 5 lbs the first week, but my second week was at a stand still. I continued with this diet and lost another 5 lbs my 3rd week! Total of 10 lbs in 3 weeks. Not bad at all, esp without exercise. I want to share a recipe for what my friend calls “fajita soup”. You’ll need:

    2 chicken breasts cut into small chunks marinate with a little cumin or fajita seasoning

    4 cans chicken stock

    1 can green beans (or frozen)

    1 can rotel (I prefer mexican mix of lime and cilantro)

    1 can black beans

    shredded cheese

    1 cup chopped onion

    Saute onion and chicken until cooked. Add chicken stock and bring to boil. Drain green beans and throw into the pot, along with a can of black beans and rotel. Add salt according to your taste. Bring to a boil and cook for about 5 minutes or more if you use frozen beans. Easy one pot cooking. Add a sprinkle of shredded cheese to your bowl of soup if you like. This satisfies my hunger and keeps me going until the next meal. Good luck everyone.

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  55. Hello Everyone:

    So many newcomers–and most sound like they’re doing very well, as I too lost 14 lbs. in the first month (I started August 18th), but then hit a plateau in early September. I haven’t had any issues being weak or tired, but some days, I need to eat 5-6 of these meals for energy, especially if I’m rushing around, and since I’ve dropped driving to work (I bike or walk). I’m 137 from 155 lbs., and still feeling great, and want to get to 125–just a mere 12 lbs. away!

    And I see a lot of folks worrying about weight so much, after the first astonishing sloughing off of pounds. Remember: you just shocked your body into a new, healthy lifestyle, then it will adjust, and the weight loss will be slow and steady from then on (this is a good thing; too fast and it goes into “camel mode” and starts stashing anything it can get its hands on into your fat cells. Trust.). Second, don’t weigh yourself more than 1x a week when this happens (to not get discouraged), and do so in the morning. Last, check your INCHES and pant sizes. Although I’ve only lost 4 lbs in the last 13 days, I am astonished at what old “skinny clothes” I find myself fitting into, every other day–muscle weighs more than fat, so fat is melting off inches-wise, and yet it’s slow on the scale. And, comments from people about, “Have you lost weight? You look rested/terrific” bolster my day for sticking with this lifestyle change…

    If you are doing cardio and weights or resistance, this combo of foods is building a strong base for muscle mass–some in here even add some protein powder (good thing, esp. for men since they tend to lose weight at a faster rate), which is going to be my next small edition, once I get to the 125-lb. mark.

    And, I see a lot of questions about squeezing in some bread products and beans that are mixed (pork n’ beans, baked beans); NO bread products are good on this diet (and don’t need them; bread is man-made) if you wish to drop weight and inches the fastest, and the mixed beans cans usually are high in sodium and lard, if not in chemicals and preservatives; so save both as “treats” if you really can’t help yourself, or omit altogether–nonprocessed food this best way to go.

    Latest recipe:

    Turkey casserole (square pyrex pan)

    I large yellow squash, sliced thin (cutting sideways = bigger circumference)

    3 cups broccoli

    Garlic (to taste. I like A LOT)

    Lb. of ground (lite, if possible) turkey

    Pinto, navy, or black beans (pick your fave), 2 cans

    1/4 c, of feta or goat cheese

    Tablespoon Worchester and Soy Sauce (low sodium)

    Salt, pepper

    1/2 cup of water

    Fry up the turkey in its own juices and the W & Soy to brown, slight pink in the middle. Add the garlic near the end (to not burn it).

    Line the bottom of the casserole dish with the squash slices, sprinkle with salt, pepper, and any other spices (rosemary, dill, cumin, are all good; sprinkle to taste)

    Spread turkey on top of slices; top off with beans, then broccoli, spread evenly. Sprinkle the cheese all across the top. Cover with aluminum foil. Bake at 300 for 1 hour, then check.

    Okay, ringing out my latest post at 137; I’m hoping to whittle it down to at least 130 by the end of the month… (for Halloween!). Good luck everyone, and keep posting!


  56. Hey just started this, and was wondering if this would help me get rid of my pot bellly?

    I need to get back in to shape for hockey in the winter..



  57. I implemented the same concept in my weight loss journey. Thus i went from 201.5lbs to 184.8 ( in 5 weeks ) = 3.34 lbs a week. For me thats a great success.

    Here is what is did :

    Never eat bread,pasta,rice…(carbs) except the one day on weekend where you can eat anything

    3 meals a day and between the meals eat fruits!!!

    Every 2 day go to the gym for at least an hour.

    For example

    6:10 am eggs, watermelon

    10 am Pine apple

    12 Salad ( that is composed of salad,black olives, carrots and a olive oil,vinegar and salt

    3 pm Orange

    5 pm orange

    7 pm Salad,fish, vegetables

    9pm 1hour cardio

    20 mins abs + other exercices


  58. i am in day two of this diet and i already fill light. can somebody please tell me if i can eat carrots as i really enjoy them

  59. Re: Cory

    I started this in Feb of this year at 296 and now I am at 235. I probably could have lost faster but I have been lifting weights the whole time – good results from that as well. I have gone from a XXL shirt size and 44 inch waist to a Large (sometimes XL depending on the brand) shirt size and 37inch waist.

    As far as it being cheap and easy, just but frozen everything (cooked chicken, vegetables, beans) and make your own frozen dinners in plastic containers that you can just stick in the microwave. I just pile all of that stuff in a container and maybe put some hot sauce on the veggies and I’m done. I saved a lot of money just by bringing my lunch with me to work everyday.

    Good Luck, let us know how you are doing!!

    I’m getting re motivated to try to get to 220 by Thanksgiving!

  60. Keep in mind one of the most important parts of weight loss is water. Overweight people tend to be dehydrated, so drinking about a gallon or so a day and avoiding soft drinks altogether would be a good idea.

  61. I started the diet recently after having done the Burroughs Master Cleanse for a few weeks. Usually after the cleanse when eating is resumed, the weight lost is regained though you still feel much better.

    This time I went right into the diet and have not gained a single pound. Actually I have lost another 4 to 5 lbs. since. I am concerned though because I am a pescetarian (fish is the only meat) and am worried about eating so much fish (mercury etc).

    I love eating canned tuna and salmon. Love the flavor and the convenience. Is this a problem and does anyone have suggestions that are easy to make and maintain for sources of protein?

  62. Can you eat things like canned soup on this plan like Campbell’s Bean with bacon? Just curious because it seeams like it would fit.

  63. Wine coolers? are they Fattening? can they be a substitute to the glass of wine?


    Hi Yarim. Wine coolers have high sugar content and would not be a good substitute for normal red wine.

    Good luck!


  64. Hello – first off I would like to say that this diet is great. I weighed about 200 in july and started the diet in the beginning of august, and now weigh 173.

    I am at school now though, so my edible options have changed a bit. I live nextdoor to a sandwich/burrito shop, and wanted to know about wheat tortilla wraps. Are these not considered “white” carbs?

    I often get a burrito with:

    wheat wrap

    grilled chicken

    peppers and onions

    black beans


    Please let me know if wheat tortilla wraps are just white carbs in disguise, so I dont continue to eat this everyday!


  65. hey guys i have just completed week one of this diet and i lost 2lb. ofcourse i expected to loose more but hey i am happy with the result nevertheless and iam eiger to top this weeks performance.

    can someone tell me if i can eat cabbage

  66. Quick question:

    What exactly does “dramtically spiking your caloric input” mean in numbers? Eating my normal caloric needs (around 2100-2250 kcal for me), 1.5 that number, or even more on my day off?

    Thanks in advance for answering.

    My Results so far:

    I’ve gone for about 1.5-2 times my normal caloric needs (around 2000-2200 kcal -> spike meant between 3000 and 4500 calories). Worked pretty well, but since I was eating “pure crap” (potato chips, pizza hut pizza, other random high-carb, high-sugar foods), I think also kept me from actually loosing more than a Kilogramm per Week.

    On normal days, I vary my caloric intake between 600 and 1300 calories. On training days, I usually try to stay below 1800 calories as well, even though I follow your advice of eating whatever I want 1 hour after training and sometimes end up abvoe that treshhold.

    Anyway, Even though I was unconciously cheating the whole first week – eating chicken with a special breading daily which I though was pretty low-carb but turned out to be lot’s of baking powder with flour – I’ve managed to loose between 3 and 4 kilogramms in the first 4 weeks.

    Only been working out about once a week using 5/5 cadences and the “one-set-to-failure” principal, and only been taking a multi-vitamin + zinc & magnesium (30&450 mg on training days and the day afterwards) in terms of supplements.

    I modified the diet in two aspects:

    a) I allow my self about 10-25 gramms of carbs per day from salad dressings (including 8-18 gramms of sugar).

    b) I eat a mixed vegatable dish of carrots and peas every day instead of the suggested legumes. Those mixed veggies have practically the same caloric structure as lentils.

    Haven’t eaten a single lentil or bean so far for that matter – practically no restaurant has pinto beans on the menu around here, not even the 3 mexican places I could find.

    I’ve been eating lot’s of salad and chicken/turkey breast + 1 can (285 g/110 calories) of peas+carrots every day.

    I’ve also been drinking alcohol about 4 times total during those four weeks (new semester at uni always begins with an awfull lot of parties to attend), and cheated an additional 2 times by adding a small slice of pizza or 2 in the evenings when we were out (but always stayed below 1300 calories even when drinking).

    So far, I’m quite satisfied with this diet – if nothing else, I’ve gotten away from the nasty habit of drinking high-sugar soft drinks (5 liters or more a week) and HATING the light versions ( I now like coke zero and love coke light caffeine-free very much, normal coke almost has no taste for me now even though I was really addicted to that stuff before).

    Although I must admit that the headache from drinking more than 1 liter of light sodas (due to the aspartam) is unnerving at times.

    I’m going for at least another four weeks of my current build of Tim’s diet (2x 600-800 calories, 4 times 1000-1300 calories and one spike day) before switching to a normal mid-fatt, mid-carb diet (need to watch my uric acid levels because my dad has been dealing with gout ever since he turned fourty, so going meat-only for extended periods of time might not be such a good idea).

    So this stuff really works, and If I didn’t cheat and also binged 1 whole day, the evening before and the evening after the binge day (post work out though) last week instead of just the normal 24 hours, I might have lost another kg already. I’m on 83.5 kg now, 78 is my target weight, started around 88/87 (didn’t have an accurate weighing machine back then, so don’t know exactly). I’ve also gotten significantly leaner on face, arms, and even a little in the stomach area.

    I might have had the same results with a normal diet watching fat and carb-intake seperately while maintaining 1200 calories per day tops, but then again this way I’m not so easily cheating and will probably have more success in the long run.

    Lot’s of success to all of you trying doing this,

    I’ll keep you posted.



  67. Solution to the breakfast cereal habit: right after eating, bicycle at least 30 minutes to work. This productively uses the glucose spike, so it won’t go to fat. The ride needs to be vigorous for this to work.

  68. I am having the hardest time losing weight. I don’t drink anything other than water and tea (no sugar or anything). I eat granola cereal with rice milk, at least one piece of fruit a day, cans of beans for lunch, stir fry veggies (small amount of olive oil) and that’s it! I don’t eat bread, potatoes, sugar, eggs, hardly eat meat and I think I’ve actually gained a few pounds in the past month! I don’t know where I’m going wrong. Either I should add meat for the protein (but I eat tofu, seeds, and nuts) or I’m just not eating enough. It’s very discouraging. I was also doing an exercise program for 3 weeks with no results. Any ideas on what I can change? My ‘day off’ would probably consist of a Quiznos sandwich! (is that not “cheating” enough?!) Thanks!

    Oh right: 5’3″ 155 pounds 27 year old Female

  69. Hello, I’m a newbie in this Diet world and as a newbie, I’m gonna be trying your style:D Hope I could succeed.

  70. Hey Ilia, ever calculated the caloric load of the stuff you’re eating per day?

    I mean, nuts are especially high in fat, and maybe there are other things as well in your diet that add up to a overall too high caloric load.

    Other than that, if you have eaten severly too few calories in relation to your daily caloric need for a few weeks consistently, your body get’s used to getting only that much and accomodates it’s need to the intake. This only happens temporarily and you would have lost weight before, though.

    You *cannot* gain weight over the course of mulitple days if you eat less calories, fat and carbs than your body actually needs, unless in water (which is again, temporarily). If I were you, I would start by calculating my daily caloric needs in one of the many calculators available on the net, and then proceed to closely examine my daily eating habits to find out if some of my foods are actually propelling me way beyond that number.

    100g of nuts can have as many as 650 calories and they also have *lot’s* of fat, more than you actually need in a whole day, for example.

  71. Fantastic information. If youn stick to this you WILL lose weight and get fat loss fast. There are many variations of this as you can read above but just dont starve yourself or you will wind up gaining weight.. this is because your body will go into starvation mode..

  72. What do you think of soybeans as a legume choice? I stay away from refined soy products, and I don’t eat meat, so soybeans seem like my best complete protein option.

  73. I have been on this diet for 3 weeks, following it to a “T” but have only lost 2 lbs. The only thing different from the diet plan that I have done is exersice 5x a week (mostly running 3 miles and simple weight lifting) and I have a 1/2 cup oatmeal with protien powder after workout. Other than that, my meals are consistant with the plan. I don’t understand why this is not working for me as the science of it makes sense. I am 5′ 5″ and am 160. Any advice?

  74. yea i am trying 2 lose like 20lbs so i can get a boyfriend and make my softball team so i got 2 lose it by spring or even more that would be nice 🙂 and i take dance and i want 2 be better at it and move faster than i do so that’s y i want 2 lose like 20lbs or more can u please help me with it im trying so hard 2 not eat a lot but its sooo hard 2 do and when im at school there’s not health there i can choose so i don’t know really wut 2 eat their so i really need ur help.

  75. Tim, I’m gonna give this diet a try for the next month or two – but I have a question.

    I am a musician who spends frequent stretches of day or weeks traveling in the South and Mid-America. I am pretty sure I will be hard pressed to locate places to get legumes and vegetables for breakfast (btw, the Mexican restaurant idea is a great tip). Is there anything portable (some sort of meal bar or non-refrigerated microwave meals) that you could recommend or any other ideas you might have?

    Thoroughly enjoying your site and anxiously awaiting delivery of your book,


  76. This diet is very similar to the first phase of South Beach: cutting out all carbs for the first two weeks (including fruit), “re-setting” your metabolism and sticking with healthy carbs when you do get to phases 2 and 3. It does work and is the type of diet everyone should be on anyway: lean meats, unlimitied veggies and quality carbs.

    Most carbs are worthless unless you go out of your way to purchase something with real whole grains. Ezekiel bread was mentioned earlier and is a great example. Breakfast cereals are mostly bowls of sugar with added “vitamins and minerals”. Don’t be fooled by marketing and labels.

    Ilia, most soy and rice milks add sugar for taste and granola usually has lots of sugar as well. I would advise against eating cereal in general, but if you do just add some kind of protein so your blood sugar doesn’t spike and crash. This is a major reason why people have cravings and exhaustion all day long.

  77. Hey,

    interesting read. I also hear a lot about Green Tea / Wu Yi Tea lately, and how it improves the immune system and benefits weight loss. Anybody tried this and might share their experience?



  78. Does anyone here ever tried this diet and has actually lost 20 pounds? Because I think that specific diets will work only or specific people.

    Now,if you have tried it,I have a few questions –

    1. Is it easy?

    2. How long have you been doing this?

    3. How much weight have you lost?

    4. If you have actually finished your 30 days,did you lose 20 pouds?Less?More?

  79. @ Eden –

    I lost 20 LBS in about 5 weeks (I’m a 5’10 male and went from 215 to 195).

    But that was on the scales… I am sure I lost more in body fat as I was working out/lifting weights. There does seem to be a difference between men and women on this diet (by reading previous posts), so you really need to feel it out for yourself.

  80. Male 31, 6’2″ Start weight 256 (heaviest I think I’ve ever been)

    2 weeks in, down 8+ pounds and about an Inch around the belly (I’m positive I’ve developed muscle while burning the fat so I think I’m right on target, likely burning more like 10lb of fat and gaining 2 lb of muscle).

    Only “cheated” 1x, basically had to extend my “off day” 1 meal due to being away from home and didn’t have many dining options. Attempted to make up for it by doing a little extra in my workout, so I didn’t feel as bad.

    My endurance has grown quite a bit, I can jog 2-3x as far/long as when I started.

    Drinking a glass of wine a night, started with White Zinfandel, as I’m not a big wine drinker, but developing a taste for it. Definitely stronger, healthier, sleeping better, acid reflux dropped, have more energy during the day, and feel better about myself. I miss my abs and hope to see them again soon 😉 Best of luck to all the others out there, you can do it.

  81. Hi there,

    thanks for your blog it is really interesting to read and i will put it into effect this week to lose weight. your tips make sense and they’re not gimmicky-which is admirable.

    I was wondering what the ratios for each meal is, in terms of a plate. Is it 40% carbs, 30% fat, 30% protein? per plate?

    and can i take in fruit juice that counts as a fruit serving ?

    Please let me know, thank you