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 900 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. Hello Everyone:

    Haven’t posted since 10/6, but I’m happy to say that I’m hovering about 135, and am thin as I have been in 15 years! I feel so great that I went and voted early–ha ha! Only 15 more pounds to go… and oddly, I don’t like my “Off Days” anymore. They make me feel kinda sickly and sluggish. I “try” to hit it, but I just can’t eat bread or potatoes anymore without it sticking to my ribs and me rolling around, miserable. It’s funny, too, how I went to a restaurant last week with family, and I panicked because there was no “meat/beans/veggies” balance, until I remembered: I’m paying, so I can sub/omit, and settled with a small dinner salad to go with broiled cod and kidney beans. My family was weirded out, but I don’t care–I’m losing the weight… 10 more lbs. and I’ll be at my ideal! Soooooo excited.


    I have lost 16 since starting in late August, so I’d say that’s pretty good for month and a 1/2, fast at first, now 2 lbs. a week (your body will plateau once it adjusts, so be patient, and keep working out), and dropping. I expect to be my ideal weight (125, I am 5’6″) by Xmas or around there. And Xmas never makes me fat as I don’t like candy. But I’monna want a lot of turkey and green beans!

    Nina Chopra:

    I think of this as the “one cup, one girl” diet (excuse the reference, if offended). 1/2 cup to a full cup of each segment, depending on which you crave the most and how hungry you are. Normally, you won’t pass the 400-calorie mark, per meal (I eat 3xs a day on average, with boiled eggs, nuts, and hummus + veggies for filling snacks). And, you aren’t to have fruit on this diet, at all–especially to drink (this is always a bad idea, since fruit juice is LOADED with calories, not to mention chemicals. Most “contain real juice,” but aren’t 100% juice). They are high in sugar, and will affect your metabolism. After you’ve reached your idea weight, sneak fresh fruits back into the diet as treats, instead.

    Welp, hope everyone’s hustling along and still losing (I see a lot of guys in here are…). Have a great week!


  2. hey guys i read this died i really like it i need to drop atlest 20 pounds for m grad pictures but problem is i am i a strict vegetarian 🙁 any ideas ? timm ?

  3. Great Article! I am interested in starting this diet tomorrow actually, just a few questions if u have a few minutes 🙂

    1. What about unsweetened, fat-free yogurt? Plain yogurt? Could I add this into the mix and be safe?

    2. What about cous-cous, as apposed to rice?

    3. And cheese? Do you ever eat cheese?

    4. And Sour Cream (I guess, over all dairy)

    Thank you so much 🙂

  4. Hello, i was wondering what is a good 5 day rotation for breakfast lunch and dinner, im 15 and get up at 6 AM, I need to shower, get dressed, and leave the house at 6:50 to walk to the bus, what is the best thing to do for breakfast?

  5. Are meal replacements out of the question… I’m having a hard time eating the same thing daily. I’m only a week or so in to the diet, any suggestions on not feeling like crap?

  6. Christina,

    Dairy products have lactose in them which is a simple sugar. Tim said “no white anything” for a reason. 🙂 Couscous has a lower calorie content than quinoa but the point is to only eat carbs within 1.5 hours of your workout (if you must).

    Hope this helps.

    Tim: Are the lentils you eat in the form of soup at Trader Joe’s? Or are they just basic lentils?

  7. I started this on Saturday.. I’m cooking everything in advance and basically eating about a half a cup of white beans (with onions and bell peppers), half a cup of peas, and half of chicken breast, four times a day. It keeps me very satisfied. I’m also working out 30 minutes each morning, lifting moderately heavy, sometimes light and trying to 20 minutes of cardio after that.

    I was wondering, how long before you start seeing the effects? Im at about 24% body fat which I’m not sure why because I at probably less before and have been in the gym for about 6 months.

  8. hi all – started this 4/15/08 — was quite strict w/ it for the first 3 months, modified for 2, then have been back to it the past month +. Down 33+ lbs, now exercising (walk/hike & weights) – feel much better & sticking w/ it. The off day isn’t as much of a big deal b/c I just don’t feel like eating like that anymore. Sure, pizza or a burger once in a while, but not much. Removing refined sugar and white carbs has been the best thing for me — stick w/ it, just do your best!

  9. Lucius is spot on about adhering to the diet. Too many people are asking about too many substitutions, which means they aren’t reading/getting the lifestyle diet, which is simple:

    Beans (Pinto, chili, navy, lentil, black, etc.)

    Meat (Chicken, turkey, fish, pork, low fat sirloin; no “red meat”)

    Eggs (egg whites; I’ve found a solid brown egg is perfect and still lost weight)

    Mixed or green veggies (spinach, broccoli, asparagus, lettuce, string beans, cabbage, etc.)

    No fruit, dairy, bread, rice, pasta, or anything else man-made, aside from spices (and that glass of wine). Otherwise, move on and find another diet, as you’ll not lose weight by adding anything else.

    When/if get bored, pinches of strong cheese, soy sauce, or other veggies (I use lots of shredded carrots, mushrooms, onions, and garlic, all natural), and get online for crockpot recipes, and make 3 types, and use freezer bags.

    Easy peasy!

  10. I am loving the results you’ve all posted. This is my second day on the diet and I feel as if I am eating too much, or is it that the beans are just filling me up?

    Breakfast: 3 egg whites, cup of cooked lentils seasoned with a little garlic powder and 1/2 cup of mixed veggies, cooked.

    Lunch: 1/2 can of tuna, 3/4 cup of kidney beans and 1/2 cup of mixed veggies, cooked

    Snack: Sugar Free Diet Jello

    Dinner: Pork Carnitats with 3/4 cup of lentils, and 1/2 cup canned corn

    I thought I read that portion control wasn’t a concern. Can anyone help confirm that I am on the right path? Those of you who have lost 20lbs+, were any of you stict with portions or did you eat until full, sometimes having more than one plate full?


  11. Hello,

    Just started this Monday October 27th, 2008 and I thought I would do some updates to let people know how it’s going for me.

    I have tried EVERY DIET and was dieting when I came across this. My biggest problem with diets of the past: being hungry. So far I have found I am not hungry at all, and I am actually eating way less then I did before, which is odd because I love food. I also love beans, so this is really very good for me.

    I am really enjoying all the food on this diet and not missing my usual treats. I can’t beleive that I don’t even crave them at all; not even chocolate! Maybe some poutine on my cheat day though….

    I find the easiest way to eat is to just put all the items in a bowl and mix it up and eat it kinda like a chunky meat, bean, veg stew (cook the meat/soy before of course). This also makes it easy for work because I just make extra and then put it in a container to heat up the next day for lunch 🙂 yum!

    Note: I am a lacto-ovo vegetarian (I eat dairy and eggs but no fish or other meat) so instead of the meat protein I’m using eggs whites and soy products. Soy products tend to be higher in carbs, but I choose the ones with the most protein and least carbs/breading. This may or may not slow down progress, but that is okay as long as I lose something.

    Start: Monday October 27, 2008

    Sex: Female

    Height: 5’6

    Start Weight: 166 lbs

    First Weigh in (Oct 31, 2008): 162.8 lbs (horray digital scales…)

    Total Lost so far: 3.2 lbs! (in 4 days of dieting)

    Goal 1: 156 lbs

    I am happy with this, especially since I was dieting already so I’m thinking this is more than just water weight. Also, I can already feel it in my clothes. I have decided to set small goals instead of saying “I want to lose 35lbs” I figure I will have better luck going 10 lbs at a time and rewarding the small victories. Goal 1 reward: New Dress for Company Christmas Party at the end of November – hope I make it!

    Good luck to all of you 🙂

  12. The best way to lose weight quickly without exercise is to keep carbs below about 25 grams a day. The carbs in the beans will hinder your losses unless you are working out to burn them off. Granted, 3-6 servings of beans a day is still below about 150 grams of carbs, but you still have to burn that off somehow. Technically, this is close to a low-carb diet.

    But for really accelerated weight loss, do this: Cut out the beans until you reach goal weight. Eat lean protein (truly lean: chicken breast, turkey, fish, shellfish, pork loin, eggs and egg whites) in unlimited quantities. Eat non-starchy green veggies in amounts that total less than 25 carbs per day (this is easy to do and you will be stuffing yourself silly). That’s basically it. Sorry, but you won’t be able to keep weight ON with this plan. It is the fastest fat loss program out there, short of Stillman’s, which is simply lean protein and NOTHING else.

    The beans should be added as you get close to goal and as you start working out more. But for weight loss you have to see to believe? A modified Stillman’s is still the best.

    Now back to our regularly scheduled blog thread.

  13. Unpalatable as it may sound, this eating the same foods day in day out is excellent for weight loss and goal weight maintenance. It takes out the guesswork and uncertainty of “what will I/we eat tomorrow”.

    My (fit and toned almost gym rat) partner and I live on lean meats, fruit, veggies, grains, legumes, low fat milk and yogurt and I have no trouble maintaining my goal weight and feeling great.

    Once a week, ok maximum twice, I have a cheat meal that generally has a serious pizza component. The mantra I like is “nothing tastes as good as being slim feels”.

  14. I have no way of getting food that is healthy between 6:50 am through 2:15 because i go to high school and all they serve is white carbs, should i not eat anyhing? or have a really big breakfast

  15. Juan,

    It isn’t good to go without eathing for that long, so I would suggest you eat a good sized breakfast and bring something with you for lunch. I know it can be hard to bring a lunch from home when everyone else is pigging out on chips and fries, but you have to decide what is more important: loosing weight or feeling a bit silly eating a “home” lunch. Since you are on this site, I think loosing weight is important to you.

    I have noticed that eating the beans cold is kinda tasty, so you may not have to worry about heating up your lunch. Also, if you are serious about wieght loss, take the time to prepare your lunches the night before. That way you won’t be rushed and have to eat something not on the plan.

    Some “take with you” lunches:

    -Tuna mixed with beans and veggies

    -A couple hard boiled egg whites (one with yolk for taste if you like), hummus (chick pea dip) and raw veggies for dipping

    -Taco Salad (minus the taco of course). Brown some lean ground turkey, mix with taco seasoning mix. Add black/pinto (refried) beans, tomatoes, salsa, lettuce, gaucamole. I find this very good cold and I oftem make it for dinner and eat the left overs the next day.

    I usually rotate between these types of meals (I’m a vegetarian, so my “meat” is the fake kind, but I make the above items for my boyfriend who loves meat and he is quite happy). If you can heat up your food, then there are a lot of other options as well.

    Hope that helps and please do eat while at school you need energy to concentrate!

  16. Okayyyy :] If I Eat Cereal In The Mornings Is That Gonna Make You Gain More Weight??? =o Cuzz My Mummy MAKES Me Eat A Breakfast Thingity In The Mornings And My Only Choice Is Toast [[But Thats White Carbohydrates]] Or Cereal [[Cocoa Puffs]] Soooo…Is That Bad? O.O And I Read Somewhere That Breakfast Should Be Your Biggest Meal, Then Let The Foot Narrow Down A Little And Eat The Least At Supper. BTW THANK YOU SO MUCH FOR YOUR INFORMATION!!! [[Why That Made Me Sound Mighty Intelligent]] =D Lol. [[Not Really]] But Thank You Alot!!! 😀

  17. I’m going to try this diet, a little nervous though.

    My boyfriend is one of those ppl who can eat whatever he wants and not gain one pound…stupid genes….he likes to eat fast food and junk food. When we eat dinner together, how can I control my cravings for the food he’s eating compared to what I’m eating?

    I’m 5’6 and 194 pounds…I used to weigh 150 2 years ago and looked great! Now I’m chubby and hate it!

    Any suggestions for first time dieters? Working out isn’t a problem, I do it regulary, it’s my food intake that’s a problem.

  18. Ayame: Yes, breakfast should be a good sized meal. If your only options are toast or cereal, try asking your mom to buy you whole grain bread and cereal made with whole grains. Or even instant oatmeal is okay as well. These items are not part of this diet, but if they are your only choices then whole grain is best. The reason: whole grains provide fibre (good for weight management) and are digested slowly, which will keep you more satisfied. If you can use items that are allowed on this diet, egg white omlettes with veggies and beans are good and provide a lot of nutrition. You can even make it the night before and zap it in the microwave.

    Danielle: I have found that telling my boyfriend about my diet and what I want to do has made him very supportive. I have even asked him to help me if I am going to fall off the wagon by saying “is that on your diet?”. It sounds annoying but it really helps. If you decide to do this, don’t get mad when he says something! Also, he used to suggest fast food items and buy me junk food at the store that I might like, but I asked him to only buy the stuff he likes and not make suggestions to me about my “off limits” food.

    On the other hand, boyfriends and husbands can sabotage diets on purpose. The reason for this is usually the fear that once you loose weight and like yourself more that other men will be more attracted to you and steal you away. If this is the case, be flattered and reasure him that you love him and that you are wanting to loose weight for yourself, not to attract other men.

    To control your cravings, make sure there is only enough “off limits” food for your boyfriend to eat at dinner, since your dinner will be different. That way if you want to eat the “off limits” food you will be cutting into his dinner….which he probably won’t like very much! I also find that doing something with my hands (scrapbooking, reading, knitting) or drinking a large cup of herbal tea, helps control the “munch” urge when he is eating.

    If you accept that you two will be eating different meals from each other than things will be a lot easier for you. I’m used to it (I’m vegetarian, boyfriend is not) and it only takes a little extra effort. Good luck.

  19. Wow….I just started reading Tim’s book and am about half way done. my stumble button took me to this site about a year ago but today I came to it intentionally. I’d just like to say that for someone who checks his e-mail once every monday he sure managed to follow up on the responses for quite a while. …And The Four Hour Work Week is a great book!

  20. Hi!

    I’m desperate to lose weight. I eat around 750 calories everyday, but I’ve been bingeing this week and last week (let’s say one 24hr period at a time). I don’t do cardio, but walk about 5-6 miles a day. I’m lacto-ovo as well. I was wondering, if I wanted to try this, could I use fake soy meat, soy milk and protein powders and such? What about tortillas made from flaxseeds? Or oatmeal/bran?

  21. Dude those pictures arent that good -am not saying that they cant be tasty-, but look like someone vomited their meals.

    Why dont you work a bit on the presentation? food is “eaten” 78% through ones eyes.

    take care


  22. Danielle, one key component of getting the weight off is not to go hungry. Stick to lean proteins and green veggies and eat as much as you want of these, and you will still lose because your calorie levels simply won’t be as high as you think they are. Lean protein is filling. If you don’t eat any carbs, you’ll reach ketosis and your appetite will decrease phenomally, which will naturally lower your food intake. That’s how fat burning is accelerated – by not putting carbs on board in the fir place.

    One thing you can do with the boyfriend is make sure both of you are eating the same foods at dinner together, with the addition of a carb for him. (If not beans, then something else.) Don’t keep any off-plan foods in the house – none!! Stick to the same few foods and mix them up like Ferriss says.

    If you have a partner who sabotages your weight loss efforts, they need a reminder about why it’s important to YOU. If they can’t support you, find another partner. There’s no excuse for an issue like your personal health to be undermined by a loved one. This jive about “they’ll get jealous” is just that – it’s b.s. and is not acceptable. If they are insecure or have weak ego defenses, they should work it out in a therapist’s office, not on their partner whom they supposedly love.

    One way to keep on track, though, is to make clear that you don’t want non-plan foods in the house unless they will be eaten fairly soon by your partner. And leftover off-plan foods should be tossed or otherwise disposed of–but not in your mouth!

    Good luck! You can still get some exercise with very low carb – walking, some strength training – while you are shedding the fat. Nobody who isn’t training vigorously though needs many carbs anyway, so cut them back as far as you can until you get closer to goal. Lean protein and veggies will help you sail through your weight loss.

  23. Hi all.

    I have to say…I’ve changed the way I’ve eaten before, as well as had a trainer kick my butt everyday, but nothing has changed my appearance as fast this diet. I’ve never been on an official “diet” before, so this is all new to me. I started this Tuesday and have lost 3 pounds. I’m a woman and 5’3″ and started at 139 pounds and am now at 136. I’m not saying these are the easiest meals to eat, but I just add salsa to everything, and I’m good! I do a lot of “skillets” and “omlet” type of meals…I like to mix everything together, and it’s not that bad. I also do try and workout atleast 30 – 60 minutes everyday, but I tend to build muscle fast, and wouldn’t be surprised if that changes my outcome a little bit. I’m not so worried about the weight as my physical appearance, but for those who don’t work out…you’ll feel a difference.

    After the 1st day, I woke up feeling lighter around the midsection (my problem area), and after 3 days, I felt great! I’m on my cheat day today, but don’t seem to really be craving much of anything. I’m off to Cabo on the 2nd of December and would like to be around 120 when I leave.

    The hardest thing about this diet for me is I’m a carb-o-holic. I could eat noodles & rice for every meal!!! But, today, I’m really not craving them too bad, as I assumed I would.

    Like Tim said…this isn’t supposed to be easy. I’m excited to see what I look like and how I feel. I’ll post an update next week.

    Good luck to all who are on it now! KEEP IT UP!


  24. Hi,

    Is “besan” flour (chickpea/garbanzo flour) OK on this diet?

    Its relatively high in protein, but not sure if it qualifies in a low carb diet?


  25. Hey…is it bad if you don’t eat until supper time?(supper is roughly around like 5 o’clock.) if it is… what’s so bad about it?

  26. This article is logical and full of common sense–something our populations seems to lack nowadays. I managed to lose about 25 pounds of weight from trimming back on breads and other grains, eating more protein-rich foods, and drinking smoothies. They’re filling, fast to make, and provide up to four servings of veggies/fruit per day.

  27. hey guys. started this today and have found it fairly easy so far.went shoppin for beans, veg and chicken. did’nt eat much throughout the day but bought a steamer and had rather big dinner (very full now!)

    i would also like to know if there is anything to satisfy a sweet craving? these only kick in at night so i figure if i go to bed it’l stop !

    weight today 181 lbs….will post final result after 4 weeks

    good luck x

  28. Great post. But having a diet seems to be a problem with lot of people. You can stop someone eating delicious food that have lot of calories that result to gain weight. Having some exercise I suggest will really help to lose weight. Keep it up. Thank you

  29. HANNAH: I promise I am not just saying this, but my mom only ate one meal a day and as she got older she put on weight, and to this day she still struggles to loose weight. Only eating one meal a day will slow down your metabolisim and your body will go into a survival stage and as soon as you eat that one meal it will store it as fat…hence the weight gain over time. Don’t do it. Even if you just graze on veggies through out the day until dinner, that’s better than nothing.

    CAROLINE: I have the same problem with sweet tooths! It sucks with this diet…won’t lie.

    I usually will eat some bubble gum…like that double bubble stuff or bazoka gum…sweet gum like that. Fresca soda (or any diet soda) works too, it helps curve the sweet tooth as well, no calories or carbs…double bonus!

  30. Hiya Tim!

    I have started following the diet that show’s in the Website-box. The article is called ’Fighting Conventional Wisdom in Nutrition’ and it talks about the carbs that make you fat. I think it was very interesting and after 2 weeks I have started feeling changes in my body! Unfortunately, I am unable to contact the author of that article, and because his and your dieting view’s seem to be a lot similar, I thought I could ask these few general questions from you:

    1) Asian people eat rice daily, even several times, but they are not generally fat. How come? Is whole grain/ dark rice an exception?

    2) Fruits are good, because it has soluble fibers that are like big brooms that move through the digestive system, sweeping up the debris, absorbing liquids for bulk and moving things through- including cholesterol, bacteria, and waste. True?

    3) Bananas are said to be bad, but they are also fruits, which are supposed to be good. How does it differ from the others?

    4) Are fruit juices a bad choice? They have a lot of natural sugar, but if any kind of sugar is bad, wouldn’t it make them the same as soft drinks, which have the same amount of added sugar?

    5) Why can’t we eat corn and fresh potatoes, after all, they are ‘normal food’, which was also eaten by our ancestors?

    6) I have drunk lots of milk all my life and love it; it has kept my teeth nice and my bones strong from injuries. I cannot ever imagine stopping, no matter how sugary (lactose) it is. Can it really be that bad, if I follow the diet in all other ways? Is Lactose really a fat gain cultrate, which it is tough for your body to digest?

    7) Does the amount of salt, pepper and other ‘dry’ spices/ herbs add the unhealthiness of a food?

    8) What about rye bread (=dark)? And oatmeal/ porridge?

    9) Evening Primrose Oil 500mg gel caps from Costco have been recomended for starting a diet. I however, live in Europe, Scandinavia and we do not have a product called that, so what would be the substance or the ‘raw material’ I should be looking for, to replace them?

    10) What do you think about the following arguments, which have been presented by famous health WebPages:

    -Eating 1-2 meals a day will make you gain weight quicker, than eating small portions several times a day.

    -Drinking exessive amounts of water boosts up weight loss.

    -Eating at late in the evening or before going to bed, will make you gain weight quicker.

    -The Stilman’s Diet ( is the most effective diet.

    -Eating quickly will make you gain weight quicker, than if you took more time with your meal.

    – Skipping meals is bad, because not eating signals your body to pump up its fat storing machine. Your body was designed to protect you, so when you don’t eat for several hours, your body perceives a famine coming.

    -Eating carbohydrates is not the problem. Sugar, being white sugar, brown sugar, raw sugar, any kind of refined sugar, refined flour, processed and de-mineralized packaged food is the thing making you fat.

    11) Extreme fat burner pills, ab-belts etc. do not work, so the only way you can eat whatever you want and stay in shape, is to exercize more than you take in (calories). This means alot, suitable mostly for atheltes and the ones doing sports every single day. True?

    12) Isn’t your point of view a bit like the Atkins Diet (

    So, that’s about it! I would really really appreciate it, if you could answer my questions and help clear my head a little.

    Looking forward into a better and a healthier life 🙂

    Warmest wishes;


  31. okay, i said i would post final result but i’m questioning this diet already:S

    I’ve just completed day 2 and with all the veg and stuff you’d think I could have produced a number two by now!!wrong!! i checked the scales this morning to see if i was on track and they read the same, but hey it’s only been a day or two and I haven’t been toilet yet(sorry too much info).

    Hopefully tomorrow I’ll see a result of some kind 🙂

    II do I will definitly be posting something more positive, just wondering if anyone else has had a slow start?

    I’ve stuck to this 100% so far which is an achievement because every other diet I’ve given up after looking at cake. It’s in front of me now, and I don’t even want it yaaaaaaaay!

    Good luck anyways, an answer to the above would be much appreciated


  32. I found this to be a great diet. And i love how there is one day of the week that you can go out of your way to eat chocolate, etc.

    it keeps the week interesting, at least for me.

    THANK YOU. 😀

  33. Why so many questions? Either follow the plan or don’t.There are many ways to lose weight. Just find out what will work for you. Bottom line, you are eating too much and not exercising you are not going to lose weight. Find a goal and stick to it.

  34. I’ve been putting of starting this since I’m a wimp and can’t drink my coffee black. So, I quit caffeine instead. Drastic? Yes. It’s just what works for me. The added bonus is that my craving for sugar has dramatically reduced. Interesting.

    I made a great black bean soup tonight w/ onion and cilantro in prep for starting this diet Monday. I’m giving myself the weekend to recover from the caffeine withdrawal, which actually hasn’t been that bad. I think its mostly state of mind.

  35. I need to lose 20 pounds-and I already lost 10 pounds but its this last 10 pounds that won’t go away. the first 10 vanished in a three weeks and now I can get these last 10 go-I have tried this diet-I need to lose 5 pounds by Thanksgiving which is in 10 days! And the other 5 before I start my winter break (I’m a jun. in college) Please someone help. This is what I have been eating to try to lose:

    B-30 Grapes

    L-15 carrot sticks, tbsp of peanut butter

    S-15 soy low fat soy crisps

    D-30 Grapes, 2 low fat granola bars

  36. hi. I’m 14 and I have a BMI of like 18%. I need to lose this fat on my stomach but my parents and siblings are worried and don’t understand that I need to lose it! They think I’m starving myself but I’m just trying to cut off on the white bread. How do I go on your diet without eating the bad stuff to appease my family?

  37. First off… Tim, love your book, it is an inspiration and I have it with me nearly all the time. For a long time I had wanted the lifestyle put forth in this book, but did not know how to materialize, so it was really perfect that I came across your book…

    Ok, second..

    Tim…. help!

    I started the diet 3 weeks ago and here is what has happened…

    After week 1, I lost 6 lbs.

    After week 2, I gained 1 lb.

    Today, the end of week 3, I have lost 1 lb… so I am where I was post week 1, weight wise.

    I have stuck to the diet, *although I suppose a major confounding factor could be that I started the geek to freak muscle building program – I just find it hard to believe that I am matching fat loss for weight gain, pound for pound. (which is why I am now also measuring body fat %)

    I also measure myself the day after my cheat day, and although it is a “dieters gone wild day”, I may have over done it yesterday, eating two In-N-Out burgers at 11 pm. So I have decided to do my splurging earlier in the day, at least not close to bed.

    Any tips would be awesome.



  38. Hi Tim,

    Great post! I especially like the “color coding” of the carbs idea. This works great for people who want things simplified.

    I’ve long been an advocate of the “cheat day” principle. I’ve found it to normally have one of two effects; either the dieting person finds it a weekly “gustatory utopia” or they slowly (and surprisingly) find an aversion to junk food begin to be realized on that day of the week. This usually happens due to an unfolding “addiction” to the better bodily feeling that clean eating provides during the other six days.

    The result? The prevention of “down regulating” might eventually require a disciplined effort; not a bad place to be – really.

    Loved your book; I must have gone through three hi-lighter markers.



  39. I have actually experienced the same effect when doing the “free for all” weekends. Eventually it got to the point that I realized how crappy the burgers and pizza made me feel so it kind of worked itself out really.

  40. EMMA – Please re-consider your current diet plan. You are barely eating any calories and the only protein you are consuming is 1 tbsp of peanut butter a day (plus maybe a bit from the soy crisps)! This is extremely unhealthy and your metabolism will slow down drastically to conserve whatever it has left in the body (and you will not lose any weight). Try a plan like Tim lists above, it is still balanced and provides enough calories for your body to function properly.

    STEPH – I don’t know if you mean BMI of 18 or body fat percentage of 18 but both are on the lower end of the spectrum for women. Maybe you could ask your family to buy a healthier type of bread (whole grain like Ezekiel) and not cut it out completely.

  41. Hi, I am looking to lose about twenty pounds just like this diet plan lays out, but I am nervous on not being able to follow through with it. I get constant cravings and I have the same Scandanavian genetics as you, Tim. I just threw away all of my carb foods and now I only have fruits and veggies left. My question is, how do you get past the cravings? Do you simply eat a ton of veggies, which has significantly less calories? And if you do so, doesn’t that equal to the same amount of calories, or is it because of the type of foods you’re eating that you lose the weight?

  42. Having just recently discovered this site, perhaps this is dealt with elsewhere, -and if so, apologies – but I wanted to add:

    regular intake of healthy fats is also important. A spoonful of flax oil here, some avocado there, almonds and walnuts a little everywhere…your body will thank you. Just mentioning this as it is not listed above.

    And yeah, as Denise is implying, don’t be tempted to try and get even better results by eating even less. 🙂

  43. So..

    I weighed myself the FOLLOWING day (two mornings after cheat day) and I was 5 pounds down – so like I suspected it was the two double cheeseburgers at 11 pm that did me in :). From now on I will end my cheat day at 6-7pm.

    I’m 3 weeks in and 10lbs down, and I’ve also done some weight lifting so there might be some muscle pounds gained in there. I’m going to keep at the diet, it seems to be working…

  44. Denise,

    I mean BMI not body fat. And I heard that for a teenager, their BMI and body fat is different than with a grown woman.

    Well, even though my mom and the rests of my family were kind of skeptical about me doing it, I tried Tim’s diet. It’s only been like 1 1/2 days and I’ve already lost one pound….that’s amazing. This diet also fills me up unlike just eating carbohydrates all day. Instead, it feels like I’m eating pure protein. It also feels like I’m finally getting all the nutrition I need.

  45. Hi Tim (if you’re still reading these posts) and to everyone here who have inspired me to change my eating habits (once again sadly). I’m an average 37 yr old mother (18 yr old daughter) who is 5’6″ and currently weigh 168lbs. I wear between a size 10-12 now. My goal is to lose 30lbs of fat. I naturally have a more muscular build….I don’t “exercise” per say especially right now as it’s REALLY cold here in MD and I have some knee and back issues at tis time. I am a professional dog groomer (so I’m lifting and bending and on my feet for hours each day) and I raise and show standard poodles so the everyday care of several dogs requires alot of movement. I also have horses and other pets so I am in no way “inactive”. I started my new way of eating a week and a half ao and started at a weigh in of 171.8lbs (digital Weight Watchers scale ..first thing in the am). I guess I’m a bit discouraged already (yes yes I know…typical woman lol) because I thought I would have lost more by now. Naturally I read how many folks have lost so much in such a short timeand I wonder what I need to change….or if i just need more patience. I am being VERY strict…even my cheat day wasn’t all that bad.

    Here’s been a recap of the last week and a half.

    Breakfast is a whole egg and one egg white….usean omlet fry pan with a hint (tsp maybe) of garlic infused olive oil just to coat the pan. While it’s setting in the pan I add a little salsa for flavor…maybe a tbls or two. With the egg I have 3/4 cup of fat free refried beans. honestly…I could eat this all day….I LOVE the taste.

    I also made a huge batch of lentil chili which is basically lentils,,,chili powder, a little tomato paste….can of fire roasted tomatoes….can of black beans, chopped onion and green pepper and a little bit of corn for more texture. I usually eat this for my 2nd and 3rd meal. Sometimes just in a bowl and other times I’ll make a salad and plop the chili over some mixed greens of romaine and raw spinach. With the salad I’ll use a smidge of fat free salad dressing (tbls or so) of a vinagrette. Sometimes with a baked chicken thigh shredded on top….sometimes without.

    For my last meals of the day I have some sort of green vegetable….either cooked spinach, peas, green beans, mixed veggies, or brocolli. Also 1/2 can of blackbeans. With that I’ll have either a 4-5oz porton of salmon fillet (my FAV fish)….a similar portion of chicken breast or lean pork. No beef yet but planned to add once I get to the grocery store again.

    Liquids have been tons of water which I don’t mind and a few green hot teas mainly to warm me in the am and at night. I do love wine and have a few nice bottles of chianti classico reserve I could crack open but have been battling a sinus “thing” since last week and thought it might had to my headaches right now.

    I eat when I’m hungry and I’m quite full after each meal…..the only “cheat” thing I have done is grab 2 or 3 Utz Honey Wheat Braided Twists when I feel I need a snack. they do have unbleached wheat flour, whole wheat flour but figured that wasn’t under the “white” catagory. A serving size is 7 stix for 110 calories, 1.5g of fat and 1g of fiber. Again, I only have 2 of them with a hint and I mean you can barely taste it smidge of peanut butter (maybe a 1/4 tsp or less).

    Ok guys……for those who have lasted through this long boring post, any thoughts or comments for me? I did a little modeling (catalong/advertisment stuff) in my 20’s…I am not being realistic with thoughs of looking that that again. I do however want to “feel” better and want to get into a size 5/6 which I don’t think is unrealistic for my height/build.

    HELP 🙂


  46. ali walen: Read the other blog entries “Why a calorie isn’t a calorie” and the eating study linked to at the beginning.

    It explains that rapid weight loss isn’t all about caloric intake but what your body needs and doesn’t need.

    Once you lose the weight (by strict adherence to the simple rules), then a balanced diet without white carbs will keep the weight off.

    This plan is for rapid weight loss, then re-introduce low amounts of sugar (just not in the morning) through natural foods like fruits.

  47. Hi all!

    I have to tell you all that I did this diet back in May through til my brother-in-laws wedding & it worked perfectly! I looked quite good in my black strapless gown…not as good as I would have if I would have found this diet sooner! I started the diet at 195 and got down to 174.

    Life happened & the weight slowly (this is since June) crept back up…I am almost starting all over again. The idea behind this diet isn’t just to get your weight down, it’s to more or less re-structure your eating. Cheat days can become cheat weeks & cheat months all to easily, esp with T-day next week! After the wedding, I never made a solid plan to return to this eating “life style” and so, I stopped taking care of myself, which is not good.

    The point is, if you find yourself in my boat, ever, just get back into it…make that time for you, to prepare your meals so you know what you’re putting into your body. You have one life & one body…and personally, I do not want to live another moment where I am not taking better care of myself. Here’s to a final round 2! (Now where’s that glass of wine?)

    5’6 – 187

    Intermediate Goal: 170

    Goal: 150

    To sum it up, this is a great “diet” but can be much more than that. I intend to use this as my “life style” eating regime. For those new to this, follow it strictly…keep dairy out as much as you can & only embrace the carbs (sugar & starch) 1x a week. The weight will come off very efficiently…the more you have to lose, the faster it will come off, so don’t despair if you don’t see a net loss of 5lbs in a few days. If you’re looking for strict weightloss, don’t touch a weight…try some light cardio…brisk walking, light jog, an in-home walking tape. If you don’t care about so much the weight, but want to see inches drop with weight (which will be more gradual), light-moderate weights, 20 min, 3x per week in addition to a light cardio program.

    Good luck everyone!

  48. Alex,

    Has your strength increased whilst going to the gym and following this plan? Also, can you put a breakdown of the gym routine you follow?



  49. Could I eat grapefruit in this diet? I heard that it has weight loss properties as well as tofu. Could I also eat like whole grain bread? Would that add to weight gain?

  50. Steph….. I think from what I understand, no fruit is allowed. Just veggies (green for the most part), legumes (black beans, pinto, lentel etc) egg whites (1 yolk allowed for flavor), and small portions of a lean meat protein such as pork, chicken, beef, fish. Noting else.

    I do however add some salsa for added flavor and a “hint” of a garlic infused oil for flavor when baking. I’ll use a little kosher salt and fresh garlic for flavoring as well.

    I myself am just beign impatient I suppose…..I started at 171.8 and almost 2 weeks later I am at 166.8 (as of this am). I drink ALOT of water and hot tea(green) and am full all the time. I’d like to see more weight off but will be happy with what I get I suppose. I plan to continue this for 6 weeks….then slowly start to add some fruit and other veggies (“maybe” some whole grain bread or whole grain pasta later on).


  51. Hi everyone,

    I have tried sugar free jello for sweet cravings while on this diet. It really helps for me.

    I am down 7 lbs. in 3 weeks and my cravings for sweet stuff and fast food are pretty much gone. Good luck to anyone who is trying it… It is the only thing that has worked for me and I have tried a lot of things.

  52. So, I started this way of eating one week ago. I haven’t weighed myself because doing that makes me crazy. I think that once my body gets to where I want it, I’ll then weigh myself. No use having an unrealistic weight goal based on an arbitrary number. Anyway, I like the plan, except yesterday was my cheat day and I went way overboard and went to sleep feeling guilty and woke up feeling guilty and stressed and bloated. Any advice, thoughts?

  53. So you can only add fruit when you’re at you’re goal weight? And when Tim says that you can stuff your face with bad stuff for a day, does he mean like a literal 24 hours or like 3 meals kind of day or like just a day? Because yesterday I didn’t eat bad stuff at breakfast and lunch but I did at dinner and today I did it til’ dinner(except at breakfast because I like eating healthy at breakfast regardless). That would be a literal day.

    Also, can I include chili peppers and really hot and spicy Indian food and currys in this diet?

  54. Tim, thanks for posting this. I like that you share useful information, even when it may not seem to be directly related to your book or what you are known for.

    To the skeptics, I say just try it and see if it works. This is real, healthy food and almost certainly better for you than whatever junk you are eating now (assuming you are overweight).

    I like that it’s “boring”. Less thought involved; I save the creative thinking about food for the cheat days.

    I’m down 9 lbs in 20 days on this, and although that’s a little slower than 20 lbs in 30 days, it’s pretty fast for me based on previous diets.

    I’m not hungry at all- some days I have to remind myself to eat the 4th meal.

    As a comparison, I was on a name brand diet where they ship the food to you (not sure if Tim would want me mentioning brand names) for several months this year, was frequenty hungry despite eating 6 or 7 times a day, and loss less total weight those months than the 3 weeks doing something much like Tim describes here. I think that’s because it was all processed foods, high carbs, low protein, the opposite of this.


  55. Hi All!

    Just a few suggestions:

    1) First and foremost, there are some amazing success stories above, but if you are “just” losing 2-3 lbs. of fat per week, that is still more than most physiology textbooks will say is possilbe! So be pleased with your results and stay the course.

    2) I do not recommend fruits for this diet. Fructose is processed uniquely in the body and interferes with fat loss. An orange in the morning won’t totally ruin the program, but juice is not recommended. Too easy to get added preservatives, sweeteners, and other nonsense; and too easy to drink calories.

    3) Spices, herbs, salsa, and other flavoring without added sugar is fine. If you’re eating spicy Indian food, just remember that white rice is a no-no.

    Best of luck and happy Thanksgiving to you and yours!

    Pura vida 🙂


  56. By the way — yes — I make an exception for holidays (one day each) for Thanksgiving, X-mas, etc. Just tone down that week’s Saturday (or other designated free day), exercise a bit more, and you’ll be fine.

    One day for Thanksgiving shouldn’t turn into 4 if you can avoid it! Go nuts, but keep it limited to 24 hours per week, if possible.

    Much love to all,


  57. Can I eat yogurt on this diet too? =D Or could I substitute some foods for the foods in this diet? Like could I substitute a grapefruit for the vegetable part of my meal?…..well….actually…I guess fruits just aren’t allowed except on Saturdays….*sniffle* I LOVE FRUITS!!!! well, this diet has worked though. Just in one week I went from 106 to 102. That means if I keep this up, I’ll probably reach my goal weight before this month. But right now I’m pretty much to my goal weight (100 lbs.) and there is still fat on my stomach….especially on the front of my stomach. So, I’m thinking that maybe I need to weigh even less….maybe….like 90 or 95….When I get there and if I still have fat on my stomach…then I am so going to scream lol

  58. Oh, and I’m SO GLAD that I can eat Indian food. What I’d do without it….I have NO IDEA! I think eating Indian food will make this diet more interesting because of all the spices in the food. So if any of you out there think this diet is unbearably boring despite its effectiveness, then just eat Indian food. Also, the spices in the Indian food kill a lot of parasites and improve digestion. I heard chili peppers aid in weight loss. Anyway, American food is just too boring. Indian food will DEFINITELY bring the change and still be effective…if you cut out the white Tim said and the noodles, breads(pooris, chapatis, dosa), and some of the fried stuff. But for the most part it’s pretty good.

  59. Thanks for the great read. I also find a lot of health benefits to a glass of wine in the evening. I am a firm believer that worry and stress keeps weight on your abdomen, especially in the evening. Wine in the evening cures this for me ( I think).

  60. I’ve tried the zone diet and found it to be way too much food.

    I also try to eat 5 small meals a day..

    each about the size of my fist.

    I dont eat red meat because i cant digest it properly.. and it gives me stomach aches (havent eaten it in about 10 years).

    I work m – f 9 to 5 so i need to figure out a way to do meals at work.

    how big should my meals be?

    i am 5’2 and weigh 140 lbs

    and i eat like a bird….

  61. hey i am about to try this diet, i am just wondering if its okay to eat vegetables that arent listed such as peppers, mushrooms, carrots, etc..

  62. Wow. This sounds way to good to be true, but apparently it is.

    I know this is supposed to be without exercise, but what if you do? Does it alter anything?

  63. I have gone from 278 pounds down to 214 (so far). My keys:

    1. Eat more vegetables, even if they have cheese on them.

    2. Count calories. I can eat almost anything I want if I stay within my calorie range. This is free and easy and you don’t have to take a magic pill or join a super secret club or follow a special plan.

    3. Move. EVen if it’s just a short walk. My first “walk” was out the door, 5 feet down the sidewalk, and back. That was ALL I could do. Now I ride a stationary bike 30 minutes a day. This summer I hiked up steep terrain for 1.8 miles, no problem.

    4. NEVER GIVE UP. If you mess up, start again RIGHT THEN. Not tomorrow, not on Monday or next month or January first. NOW.

    I have blogged my weight loss journey at Escape from Obesity. Link included above 🙂

  64. Hey Tim:

    Thanks for the diet. I meant to post on your diet some time ago. I have been on it for nearly a year now with great success. I dabble in numerous activities such as body building, power lifting, road races, etc. Now eating foods with low Glycemic index has enabled me to get similar results with a fraction of the effort. I have made a few alterations to add more nutrients into the diet. However, all in all it’s the best diet I’ve found to date.

    Also thanks for the book. I have been working on my muse. Muse #1 was selling personal training videos to correct postural issues. Had difficulty getting hits on my website. So I’m onto muse #2 writing mechanic manuals & tweaks for cars w/o mechanical literature. However, having difficulty learning how to effectively automate sales of an e-book. I would be interested in learning how others have marketed their e-books.

    Thanks again! Keep up the blog I greatly enjoy your posts.

  65. Hi, I’ve been looking at this diet and all the comments for a couple days now and I’m really excited because it seems to be really legitimate. I just have a couple of questions/concerns:

    1. I’m in high school so making THREE proper meals could be a stretch some days, so is the fourth crucial? If it is, can someone give me a suggestion of something I can eat discretly?

    2. I’m 16 and a girl, will the effects be slower because I’m the “child-bearing gender” or does my age give a little help? Losing 10 pounds every three weeks isn’t a tragedy or anything but obviously 20 bounds a month sounds really good.

    Thanks in advanced, I’ve been losing a little weight without dieting so far, just kind of watching what I eat, but I’d really like to lose serious weight and be the right size again!

  66. I think Tanis’ methods are very good. More smaller meals and avoiding things like red meat. Although, I’ve heard people complain of not being able to eat 5 meals in a day.

    Also adding natural supplements to your diet will help.

  67. This is the way I’ve been eating since early fall. I’ve been using this along with an online weight loss hypnosis program and have easily lost 25 pounds in the past 10 weeks. I didn’t know that I was actually DOING a diet. I just thought I was eating healthy. Exciting!

  68. Thank you so much Tim. I’ve been looking to find a weight loss program that fits my liking and lifestyle, and this is exactly it. Plus it sounds realistic and easy. I’ve always been on the thinner side and I’ve been recently gaining more weight then wanted, why is that? My eating hasn’t changed. And if i start this diet today, when will I start to see results? I’m very self-consious, and hate the way I look now, so I want results as fast as possible, is there anything else i could do to help?

  69. I stumbled across this post a month ago and was intrigued enough to spend hours reading all the threads. What I noticed is that most of the respondents were men, and there were a number of women wondering how it would work for them. So, here’s my data:

    I am a 33-year old woman. I’m not particularly overweight, but have been wanting to get back to my college figure. I have in the past been pretty active, but haven’t been to the gym in a few months because of a stressful work situation ( that’s my excuse and I’m sticking to it). I walk to work about half an hour each way, which isn’t much, but is something. Over the past month I have followed the diet fairly closely except for two cheats: I still take milk in my coffee, and I cannot eat the same meals over and over again. I do take my binge day very seriously, and I love having justification for my nightly glass of wine or two.

    The result is that without feeling hungry, I have lost about ten pounds in the past month. This is actually desirable, as most of the research I’ve read indicates that losing weight faster is not healthy and is often counterproductive. For those of you who have been complaining about only losing a few pounds a week, think about the fact that you’d like to keep that weight off.

    For me the hardest part has been not eating fruit, which has led to my gorging on fruit on my binge days.. odd. The best part is that I have started cooking on a regular basis, which is a big change.

  70. Tim,

    This is an amazing article and I like the menu choices, especially the pizza because I love pizza – just need to change the toppings 🙂

    One of the things I noticed was the absence of drugs, which I wholeheartedly agree with.

    Thanks for such an informative article.

  71. Hi All!

    I’ve been on this diet for 1 week now, (I made Thanksgiving my free day last week 🙂 now, back to Saturdays being the free day), this diet works, I lost 3 pounds in the first week, and that included the Thanksgiving day pig-out!

    I follow it just like Tim laid it out, a portion of lentils or beans, and a portion of protein per meal, nothing more, nothing less. It’s easy.

    I’ve noticed one not so fun side effect that no one has mentioned, yes beans make you farty. Will be adding beano to the supplement regeme.

    Okay so I am 6’1″, I started this at 230, one week later I am 227, plotted it out on a calendar that I should hit my goal weight of 190 on Feb 24th. I’ll keep ya posted on how it’s going.


  72. Hi Tim & everyone.

    I have read all the comments about this diet and has been the best one i have sen so far. I am so eager to start this diet, that i am going to start tommorrow once i go and buy the things i need. I dont find this diet hard at all since i love beans so much! I love vegetables too, but i just dont seem to eat them much.

    I am 25 and mother of two young boys. I weigh 135lbs and would like to lose between 15-20 pounds if possible. My main concern is my belly. I would like to get a flat stomach. maybe not completely flat, but it seems that my pooch never goes away.

    Would this even be possible if i follow this plan?

    Thanks so much


  73. Tim,

    I am in the Army I excircise regularly, problem is no matter what I do I put on Muscle but at the same time Put on Body Fat. Currently weight 236. I would like to get down to 184 lbs. I hope this helps me.


  74. Sounds great, but eating the same 3-4 meals cycle after cycle is going to get BORing..also what kind of wine can i have..what sauce can i use for the chicken, if any??does it have to be pinto beans??can i use lettuce as my tortilla??

  75. This diet works great! I have been on it for 3 weeks now and have lost over 10 lbs.

    This diet is simple and straight forward. I see many people’s posts trying to over complicate it. Follow it exactly, don’t alter it, and you will lose lots of weight.

    Eat lots of veggies, meat, and beans. Stay away from fruit, bread, grains, etc. Except on the cheat day 😀

  76. Hey I really wanna try this! Only one thing, lol, I can’t eat beans they really cause my colon um distress If you know what i mean… I was wondering and I know you said no “white” carbs but what if I substitute sweet potatoes (the orange flesh) for the beans, would it really be an issue, they are pretty low on the glycemic index, or is there any other carb at all (starch) I could use to sub for the beans! plus besides lifting I do krav maga, braz. jj and boxing a lot during the week, but I am female and I need to lose 20lbs…I know you get so many questions, but I’d really appreciate any response! Thanks and I continue to love your blog!

  77. I’ve been loosely following the guidelines for about 2 weeks and even though I majorly cheated around Thanksgiving, I’m still down 4 lbs!

    The only problem is that on my off days I feel really sick, even after eating some bread or rice. I can’t imagine eating ice cream and candy bars. Is the point to make yourself sick enough that your body rejects everything that day, or am I just really sensitive? Instead of looking forward to my off day, I kind of dread it (with eager anticipation). I’m not cheating at all anymore, so I’ll let you all know how it goes.

  78. I have been on this diet for 5 solid days, 1 cheat of 2 small cookies. Otherwise basically all I eat is eggs, tomatoes, cucumbers, and stir fry….and some taco salad minus the breaded part.

    I am down a few pounds right now…was 252 now at 249…Ironically in the morning when I first get up I am usually 3-5lbs lighter than at night…and my first measurement was in morning….so im doing pretty good. I am 6’3″ and do very physical work, I figure if I could lose 30lbs I would be in prety good shape.

    Its hard to eat the same stuff day in and out, but I do actually have constant energy throughout the day and feel overall more healthy. I am gonna do it for a straight month with no cheat day and see the results.

  79. Great post – the white carbos definitely must go. I just started my diet – I am taking your eat the same meals over and over again to the extreme…but I let myself get this far gone. Sometimes you just have to do things that are really hard to get where you want to go.

  80. well, I’ve been on this diet for a couple weeks now. I really messed up on the second week. On the first week I went from 106 to 102. Then on the 2nd week I totally cheated and I went back up to 108. Now I’m on the third week of trying to stick with this diet and I’m going back down again lol Anyway, just an update on my progress.

  81. I’ve dropped fro 128 to 122 in SIX days coupling this regimen with a 30 min simple cardio workout. Im eating as much as I want and creating great meals!!!

    This isnt a quick fix, its a whole new life!!


  82. 8 month update.

    I did roughly the diet for about 5 months and lost approx 32 lbs. After that I got a bit bored with it and did more a body building high protein thing and have gained a stone or so, some of which is muscle, and probably some not. Now cutting back a bit.

    Good luck to all.

  83. Hi my name is Rob, i’m 35 and gonna give this diet a try. I’m about 5’7″ and weight about 280 (yeah i’m a jelley belly lol). Anyway I hope it work. I heard it’s best to do cardio 1st thing in the morning before eating breakfast, can anyone validate this? Oh well, wish me luck!