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:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
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.
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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
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Great info! I will have to consider this for my readers.
Just stumbled across this website and thought id add my thoughts. I’ve been hitting the gym for 3 months now and ive just started to feel fitter and stronger, so im now going to do it properly and hopefully get some decent results – 3 months of healthy eating while following a good gym routine.
Im currently 6ft, 88kg/194lbs and a 36 inch waist. I am aiming to stay the same weight, but shed as much fat as possible whilst gaining muscle at the same time.
I tend to struggle with eating the rght foods at the right times – so we’ll see how it goes.
Tim,
I’ve been hitting the gym religiously, improving my core, muscle and stamina; but the fat is hanging in. Going to engage the steps above – I’ll keep you posted on progress.
By the way, the book is uberphenom.
(im)Patiently waiting for the next book,
p
Starting today-5’5″ female, 175 pounds, and a looott of weight to lose. im a college student so im worried about the ability to find nonwhite foods and also my alcohol intake but we’ll see
Hey Tim,
Do you still follow this or have you moved on to a more organic, holistic diet?
I’ve noticed you’re twittering about flax oil, which I also take. I’m wondering how your natural supplements fit in to the above diet. I just add mine throughout the day based on what I need.
Flax oil and cottage cheese in the AM was common when I was in America. In Korea, I do Vega, Vega, Vega, (www.myvega.com or http://www.skintopiabybina.com) Yerba Mate, hempseed oil, Nutriplex supplements (www.nutriplexformulas.com or http://www.skintopiabybina.com – B-food is my fave – uses only food sources to provide your body with every type of B vitamin you need – great for tissue growth, mood, and metabolism).
Thanks.
Brandi
Twice in the last month Tim jumped on here and posted staying away from maltodextrin. Why? Does the body treat this as a sugar vs. the other “sugar free” additives?
I ask becuase I like Crystal Light vs. water. Satisfies my sweet tooth, and hydrates me. I do water it down to about 1/2 what the instructions say, but drink 1/2 gallon a day.
Any nutritionists out there than can answer this?
Thanks
Pat
@Pat,
A little maltodextrin is fine. The reason I suggest avoiding it in general is that it is included in foods marketed as “sugar-free”, when it’s actually converted to blood glucose faster than table sugar. It’s hidden in a ton of foods that are sold as healthful. In minute quantities, it’s no problem, but if you are unaware of it, the caloric and insulin impact can be large.
Best,
Tim
Found it.. Sorry lazy..
Maltodextin is a carbohydrate that is water soluble, extracted from any starch.
Basically it is filler for the little packets.
.29 carbs in a serving of Crystal Light. Hence how they claim zero anything becuase it is < 1.
Thanks Tim,
I add Crystal Light as flavor to water. Usually 1/2 strong at the most and usually only 1/8 the ratio of the instructions.
Also, thanks for the post from the EG conference. I’m a big fan of the Rocky Mountain Institute.
What type of salad dressing do you recommend?
How do you feel about hummus, i’m assuming it’s fine considering it’s made of pure chickpeas. Just making sure that it’s not considered a high caloric carb.
Hi,
I started this diet 5 days ago and it is going well so far. I weigh 225 and am trying to get to 205-210 by March(5 weeks). Does anyone have a suggestion fro how to eliminate Gas? I think it’s from the beans. I bought some beano yesterday and have just started trying it, but the gas is killing me and my girlfreind for that matter. Any suggestions would be very helpful.
I just read 4-hour work week book. It is definately life changing. Thanks, Tim
This is basically the Paleo Diet for Athletes (a pretty good book & regiment) minus the fruit and with a pretty typical cheat day.
I however, never recommend white carbs (primarily bread)…if you want good post exercise carb consumption, there are post training drinks like Endurox that are more quickly absorbed than a meal…remember, 4-1 is the ideal ratio of carb to protein for glycogen packing and meat just doesn’t break down adequately in that short of a time frame as is needed! If you want to do pre-exercise carb loading, most of the other “white carbs” (i would pass on wonderbread) listed are pretty good.
Again, overall, this is a pretty good plan, but if you are a sugar junky like me or can never eat too much ice cream, again like me, not the best plan. By adding the occasional piece of fruit, you pretty much kill the sugar cravings.
I am Scandinavian as well and walk around effortlessly at about 4% body fat by avoiding typical meal carbs (ie: potatoes, rice, etc…) in the evening and night! A good breakfast is a big bowl of regular oatmeal with a big scoop of peanut butter topped with some vanilla flavored soymilk; try to avoid carbs (except the occasional fruit) for the rest of the day…you’ll be good to go.
Again, this meal plan is not bad, but no mention of fruits and promoting white bread seems a bit off to me.
Good Blog & Good Luck!
hi, I’m a teen and I tried this diet for a week. I lost 4 pounds the first week, but gained it all back + 15 pounds. What can I do to fix this?
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Hi Teen, Tim Ferriss here. I think it would help others to help you if you describe what factors you feel led to the 15+ lb weight gain.
Best,
Tim
Is it possible to gain weight on a very low carb diet?
I am eating less than 40 grams/day because of a systemic candida infection and I have lost 5 lbs in the last 9 days. I am 6′ 4″ and at 183 which is too light in my opinion.
How can I gain weight without eating steak 4x/day?
Hey Tim.
Im starting on monday I’m 5’8 male and i weight 200lbs. Im planning to lose at least 25 pounds. Its been a month since i stopped drinking soda and now I’m going to give up on all the other bad stuff. wish me luck
I’ve read a few posts that mention this but don’t cover it so any more advice would be appreciated….. basically the last couple of weeks I have had a few nights when I have either struggled to get to sleep or stay asleep due to hunger. I find it the hardest the night before the ‘dieters go wild day’ and often end up getting up early on this day because I am so hungry.
I’ve seen a few notes on protein before bed. Can anyone give me specific advise?
With thanks
Hi Anna Louise and all,
Protein before bed can be as simple as a tablespoon or almond butter, or a shake (in which case, I suggest casein, available at any GNC). Most often I’ll just have a small snack — 200-300 calories — of leftovers like some Thai food a la chicken basil with no rice.
Good luck!
Tim
HI Tim,
I’ve been yo-yo dieting for a very long time. I do try to stick to very healthy foods. I was 185 lbs after i gave birth but managed to loose 40 lbs in 6 mnths doing low-carb diet. But i drink plenty of milk ( recently changed to skim frm whole) . Eating beans and lentils sounds good since i hardly get any energy. But won’t i gain weight ? I’m trying to loose my last 30 lbs ( I’m 5’5″) My diet contains atleast 2 – 3 glasses of milk when i get hunger pangs, grapefruits, green tea ( 2-3 mugs) chicken breasts or tuna n hard boiled eggs. I’d love to add lentils and beans but scared to gain weight.
Thanks.
on day 5 of this diet i’ve lost 3 pounds-nothing groundbreaking but still good. i started at 175.8 and this morning i weighed in at 172.2. i gained 1 pound back during my cheat day on saturday so maybe for my next cheat day i’ll just do a cheat meal instead of having all meals be full of carbs.
On the “day off” is it okay to drink alcohol?
Hey Laura,
Checking in with you. Noticed you have kids so that has to be hard NOT to eat what you have to make for dinner for them. They stack up on carbs.
I’ve had an interesting week. My weight loss hit a lull but things are back on track. I don’t know what the hold up was. Nothing had changed as far as eating or the workout.
Anyway, I will say this…I’ve begun to crave the veggies and the beans! So far, very good and I’m proud that this has been not very hard (so far).
good luck and let me know if you need a support booster!!
Thank you for your comment Tim.
Now have further questions! Can anyone answer?
My understanding of a slow carb diet is avoidance of dairy. Therefore I am a little confused about taking casein. I have been reading reports on it’s slow break down in the stomach and sustained amino absorption, which sounds perfect before bed, but little confused about adding a milk protein to my diet, when I have cut dairy out.
Hello All!
How are you all doing on this diet? This is my second weigh in, stepped on the scale and down 1 & 1/2 # for the week, with a total now of a 3 # loss. I am pleased! I am the senior citizen here that is tweaking the diet My Way! I eat no white stuff, but I have 2 low fat dairy a day and fresh fruit also. At first I was disappointed with only 3 #’s in 2 weeks then when I think about the size of 3 #’s of butter I think not so bad for a gal my age!
Wonder how Susan and Laura are doing? Did you gals lose also? Sure hope so.
I have no cravings for sweets and am never hungry! I eat some kind of beans every day. I have no problems with “gas” but can understand that if one did it could take the romance down the drain!
I did read here where someone mentioned that one could have fruit and white (Wonder?) bread. I do not remember ever reading that, does anyone else?
I still track my food every day at a site called “spark” and really like it.
I will try to post every Tuesday.
Good Luck All!
Leona
Hello all.
I need some help. I’ve been on this diet for exactly a week and i haven’t lost a single pound. Here’s what i’ve been eating,
Breakfast : Pinto Beans, Scrambled Eggs and Boiled Vegetables.
Lunch : Lentils(Black), Chicken Breast and Vegetable Salad.
Dinner : Lentils(Yellow), Chicken Breast and Vegetable Salad.
I’ve been drinking lots of water and two cans of Coke light one each after lunch and dinner. I am housebound so i don’t get a lot of exercise but i’ve been trying to gather up the courage to join a gym or at least start jogging. But until then, eating right will have to make do! I need to know if there is anything that i might be doing wrong. Or do I simply need to be more patient to see results? Any help would be appreciated!
Thanks much
Hassaan
I’ve been doing this diet for only 2 days now but I feel hungry all day! I don’t understand if I can eat as much as a want of protein like meat and peanut butter? and the beans? As much as I want?? Any ideas for snacks between meals? I really want to stick to this! please help!
hi susan + leona (et al… )
well, this is week three for me. all in all, i am down 6 lbs from my start weight. however, i lost 5 the first week, gained 5 somehow on my cheat day even though i barely cheated but i think it was an insulin thing… (no i am not diabetic but i think i am insulin resistant) so end of first week was a net zero – since then a week and half later, i am down 6 from original weight. if you can follow that, i’ll give you a gold star.
i have not been super strict in that i have had one of those yoplait light yogurts (the ones with all the outrageous flavours every other day. other than that, i have no carbs other than the veggies. being as super hypothyroid as i am (hashimoto’s) i do worry about calcium, hence the yogurt. i don’t think supplements alone do the trick.
i have been trying to find the little tubs of sugar-free jello in the grocery store, but everyone on this island (i live in bermuda) must be on a diet because there are NONE to be had anywhere at all. i once read that the packages of sugar-free jello you make yourself contain maltodextrin and the ready made ones don’t, so…. i will wait…. grrrr
i have been making meals that i can eat and then adding a rice or pasta side dish for the kids so really the kid food thing has not been too bad… it’s only when we go out and they get something with nice crispy salty fries that i have a craving. so i have 1/2 a fry and am over it. they always say the first bite is the one that ticks the box…
here’s a weird thing that happened: last night at 4 am i woke up feeling like my face and arms and legs were really sunburned. i have been taking the niacin etc as described above by tim, every night for 17 nights now and have not had any reaction like this whatsoever. i concentrated (very hard) on ignoring it and managed to fall asleep again, and upon waking at 7, there was no trace. odd.
so it feels good to be working out, not having the usual carbs like toast etc etc – i definitely feel the difference. now i want the weight gone!! GONE!
i hope you guys are doing well on this and i appreciate the check-in – tuesdays are a good posting day, i’ll follow your lead leona.
cheers
laura
Have been following this diet since December 1st. Don’t do the glass of wine a night as I don’t usually want it, and don’t splurge on the post workout meal. Usually only eat three times a day, sometimes I’ll snack right before I exercise by eating a can of tuna or some nuts. I cheat once a week on Saturday. I usually eat whatever I want then and drink anywhere from 5-15 beers.
While doing some rigorous weight lifting I have lost 20 lbs on Feb. 1st. I feel like I have gained muscle mass as well, so actual fat lost could be well over 20 lbs.
DIet works great, but you have to treat it more or less like a lifestyle. If you have to cheat for a meal because you have no other choice just do it wisely and don’t let it ruin your mindset.
What I have found invaluable is the use of tasty diet sodas to satisfy my sweet tooth. Go buy a 12 pack of diet root beer or diet dr. pepper and its just as good as eating a candy bar.
Its amazing how much my carb. appetite has shrunk. On Saturdays I often feel sick to my stomach if I eat a meal too high in carbs.
Currently at a little over 200 lbs. I am extremely confident I will be at my high school wrestling weight at 160 by June.
Only downside of this diet is the weird looks I get from people while loading up my shopping cart with 30+ cans of beans. I also had no idea there were so many different freaking kinds of beans!
I’m going to give this diet a shot. Seems like one that isnt to rough to jump into and has all the health foods needed. But i have one question, I’m doing weight training gaining muscle, is it ok in the diet if i take a whey protein and if i can does it matter if its with water or milk?
Well I’m back at it. With 3 kids it is rather hard to keep this going.
After 1 week
Started 204
Today 198
Cheated large on Friday and Sunday eating a stuffed pizza (not the whole thing) from Papa Murphy’s, then leftovers on Sunday.
Have snacked on ritz crackers and some cookies.
3 times in 6 days I had a Grande Skinny Vanilla Latte at the evil coffee place. But I had to get rid of my gift cards..(my excuse)
And still lost 6 lbs.
Began the Hundredpushups.com challenge also.
Having done this before for 3 weeks, I’ve learned what I can get away with and still meet my goals, becuase they are realistic. Last time I dropped from 212 to 196 in three weeks. And then slowly crept back to 204.
Hence, I strongly encourage everyone to consider this an eating plan and way of life to maintain goal weights. And, you also learn a little about nutrition and your metabolism on the way. This isn’t a weight loss diet.
Good luck..
Pat
And Kris.. I found that mixing Whey protein with Diet V8 Splash works well with although there is a small amount of sugar fiber in the Diet V8.
Tim,
It has been 28 days and I feel so much better than I did at the beginning of January. I lost 10 lbs and dropped my body fat from 26.4 to 24.8%. I am not going to stop here because I just really like the food I consume while on this lifestyle change. I am trying to get down to 220, but I would be happy with 235. I am lifting heavier than I used to and love it. I love the pump and the way I feel after a good workout. Thank you so much for everything and I also appreciate everyone and there posts. They have helped. Talk to you soon!
Roger
Laura,
your burning sensation is called flushing and it is caused by niacin. I have the same reaction and it goes away every time I take it. Trust me, it freaked me out when I had red blotches all over my body. But, they went away after one hour.
I haven’t checked my cholestorol, but I am sure it will be very low after I get through the bottle of niacin. I hoped this helped!
Roger
Well this is the first time I have read this and it all sounds good. In August 2008 I weighed 185 and today I weigh 157. All I did was watch the intake of the food I eat. I do not really get any excercise in. I sit in a desk all day and I made it to where if I do get hungry here at work I eat a piece of fruit or some peanuts. At lunch I would eat something small. Then on my way home I would eat a piece of fruit sometimes, then when I got home if I did get hungry to eat something it was maybe a bowl of cereal, a small sandwich. If the was something made for dinner by the time I got there then later I would heat it up no matter what it was and make myself a childs size portion. I never eat after 7: 30 – 8:00. I have lost the weight my only arguement is that I am losing it everywhere but in my stomach. I do not see a difference there but everywhere else is getting slim. Any suggestions???
I have lost about 7 lbs in 2.5 weeks, but I have been lifting so it I might have lost more fat than 7 lbs. I would highly recommend checking out quinoa. It is pronounced keen-way (which I found out the hard way by asking at the market). 2 parts of chicken stock, per 1 part quinoa tastes so good. I used to eat rice all the time, but this is better and apparently better for you. It also only takes 15 min to make. Seriously, it is good especially with chicken stock (from the store).
Basically I buy mushrooms, onions, and green peppers and stir fry a bunch of it with either cut up chicken or ground beef. I also fry fish in a non stick pan with some olive oil 2 times a week. (thin fillets of whatever is on sale, for 2 min each side on medium, easy and great)
I really didn’t need to lose weight, but am trying to get six pack. I really think I eat more and better food that most and I am losing weight easily (even though I don’t have a ton to lose).
I really don’t feel like this is a dite, because I am eating just as well as before, but changed from rice to quinoa and try to stay away from white bread.
Meat + quinoa + beans = a damn good meal
Another good meal I have been eating is throwing a bunch of spinach in a frying pan with a little olive oil, wait until it wilts, then throw in three eggs scrambled. It is easy as hell and really good.
One more point; most of the girls I work with who are always dieting and getting fatter are constantly drinking soda, mostly diet coke. JUST STOP!!
Is *sugar free* pudding made with *fat free* skim milk ok? Also, roasted peanuts??
I have been working out about 4 hours a day for 3 weeks, and on the old school body building diet…I have only lost about 11 pounds. I am going to implement this plan today and see how I do. I have only 8 weeks in a challenge to lose 20lbs. and get tone. Any suggestions appreciated!!!!
hassaan,
drop the coca light, thats whats stoping you from loosing the weight, dont eat any saturated fat whatsoever, i would advice maximum 1g per day of saturated fat , 0g is better.
on breakfast, dont eat the yellow part of the egg, there is a lot of fat in there too.
Hi, I was 260 pounds three weeks ago and now I’m 238 because of my diet. My strict diet consists of:
Breakfast: 3/4 cup of Oatmeal and 2 cups of water, 210 calories
Lunch: 2 slices of Whole Wheat Bread and 3 slices of Turkey Breast Meat, 1 tbsp of fatfree mayo and some cabbage. 270 calories
Dinner: Same as lunch.
@misterChou
Congratulations for your success, keep it up.
However, the meals you are eating are not a part of this diet – specifically Oatmeal and bread (atleast not part of the weigh lose plan as described by Tim).
I don’t want other folks to get confused.
Well I finally started the diet today. I am 39 and 5’11 I weigh 225lbs and have been disapointed in my appearance and my heath for quiet some time now. I made it thur the first day and am typing this with my glass of wine in hand.
My goal is to ultimately be at 190lbs.
I stated the diet 2 Weeks ago at 225 I have lost 8lbs. I’m loving the diet. I still nedd a way to eliminate gas. If anyone has any tricks or natural remedies please let me know. I am on a good pace to be under 210 by march. this is my first diet ever and I have decided that I am going to keep eating like this even after i hit my goal. I just might cheat a little me. Good luck to eveyone that is trying this diet you can do it!
-RJ
Can you eat edamame? On this diet? What about brown rice?
Hi Tim,
I’m new to this diet but I’m very excited about trying it out and actually having something work for me! I’m 32 yrs. old and have just had my 4th, and last, baby. Weight has never been an issue for me…until now! My Son is almost 9 mo. now and I’ve done EVERYTHING to loose weight but it’s just not coming off! I’m a Pescetarian but it looks like that’s fine with this diet. I think I have a preety good understanding of what to eat….curious though…..what do you recommend for the “inbetween meal”? What kind of snacks?
Thanks Tim!
Hi,
On the cheat day about how many calories is recommended?
Hello,
I posted earlier (the guy who wasn’t eating enough) and while I was stunned and really pleased with initial results, my weight loss has slowed very quickly. I’m in my sixth week and thus far I have lost 11 lbs, someway short of 20lbs in 30 days. I’ve been walking over 11 miles a week (sometimes as much as 17 miles) and initially, I lost 7lbs in 11 days. However, since then it has slowed and I’ve only lost 4lbs since 17th of January. This lack of results has overflowed into cheating on the diet because of my disappointment. Still, I’ve only cheated four times.
I am eating:
Breakfast (every day) – “Scrambled Egg with spinach and lentils” – I pour five egg whites, add a whole egg and scramble them mixed in with the spinach (with some black pepper) and serve with half a can of lentils.
Lunches (every day) – “Chicken/Tuna salad” – I make one large portion of mixed salad (iceburg lettuce, kos lettuce, bell pepper and carrots), cook one can of adzuki beans and either cook two chicken breasts, open two cans of tuna in spring water or have one of each. This becomes two meals in the day.
Dinner – Either:
* Oven-cooked salmon fillet with “steam-pack” mixed vegetables (carrots, broccoli, sweetcorn) with some kind of allowed bean. (has some black pepper)
* Lean steak stir-fried with mixed vegetables and some kind of allowed bean (has some low sodium soy sauce and black pepper)
I sometimes have my allowed two glasses of red wine.
On Saturday, I do the calorie zig-zag and go all out. I’m not one for chocolate or anything but I go carb crazy. This week featured a mammoth McDonald’s breakfast (McMuffins and hash browns ahoy with OJ), pie, chips and some ale at lunchtime and a curry with a naan in the evening. Previous weeks have featured quite a bit of drinking too (which I was thinking might be the actual issue).
As I said, I’ve cheated four times, each time because I’ve gone out Sunday to Friday and had a couple of glasses of wine and been tempted.
Now, I have a sensitive metabolism. I can lose or put on 5 lbs pretty easily and my thought was my metabolism might have downgraded quicker than normal. How can I kick my metabolism back into shape? Am I doing something fundamentally wrong? Should I be kicking on with exercise other than walking? Should I just keep going and it’ll right itself? Should I go crazy for two or three days this weekend to see if that fools my body into thinking the party times are back?
Many thanks for any help.
started diet 5 days ago lost 5 pounds already but i have alot to lose i am 35 6′ 270lbs goal is 200lbs and staying on a healthy eating plan such as this my 16 year old daughter also dieting with me question i have been eating alot of scrambled eggs but i put a little ketchup on them is that ok also is cheese alright to eat i’ve been walking 45 mins every other day is this enough or should i do more exercises ?also is pork and beans in a can alright? feel great after giving up the soda and junk food have a hard time drinking water all the time so i got some little packages you add to a bottle of water to give flavor they are 5 calories .been taking 3 1000mg fish oil a day should i take a multi vitamin or any other supplement?energy levels have been fine just feel alot better about my self in general can’t wait to see the long term effects of healthy eating thanks for the diet plan tim
@eddie.
Pork and Beans.. Read the side of the can, I think in 1 serving, (2 per can) it has 6g of sugar. That’s a no-no.
Good luck..
Hi i was wondering if yogurt would be ok for breakfast with a hard boiled egg?
@Allie,
Yogurt is fine as long as it is plain and low-fat. Yogurt is often just chock full of added sweeteners, which are no good. Plain should have no more than 12 grams of carbs per 8 grams of protein.
Good luck!
Tim
@Nicole – I snack on Almonds.
@NP – I believe edamame is ok. Brown rice – no, carb heavy (try to substitute with beans).
@ Mike – if you decide to have more “cheat days” then you’ll gain weight pretty quickly. The best thing to do is to run, lift, and try to increase your exercise routine.
Hello. I noticed that fruit is not in the list of ok-to-eat things. Wouldn’t it be a good thing to have 1-2 servings of fruit each day? They are relatively low in calories and are packed with vitamins, and only pineapple and melons have a high G.I. Wouldn’t eating an orange or some strawberries be fine?
Thanks,
Lillian.
I have started this diet 3 february, i weighted myself yesterday, that is , a week later, and i lost 2.5 kg !! (thats almost 5 pounds) , the interesting thing is that , two of the days i kinda cheated (ate once a chocolate, and on another time 2 pieces of a birthday cake), and still i lost all this weight. will keep a update for next week. Good Luck Everyone
I still believe that it’s all about the food, so everything we eat should compliment our diet, I made a study, which I carry out every day when I am going about the place, I do a bit of people spoting and make note of what the person is eating whenever posible, and I check there body weight and pychical
appearance, you would be suprise to see the conclusion, It’s all about the food!!! and the diet..
I’ve been doing the diet for 11days now and have lost 5lbs. I have been running 4-5 days a week for about half an hour and I cheat by eating a handful of cheerios or soy nuts or something almost everyday. Also on my cheat day I ate pizza, tortilla chips a butterfinger bar and toast and probably other stuff I don’t remember. My favorite thing to eat is turkey chili I make a big pot and it last for days
1lb lean ground turkey( rinse with water after cooking doesn’t take away flavor but takes away fat)
1 big can of beans
1 big can of tomatos
2 zuccini chopped
1 onion chopped
4 celery spears chopped
1 cup carrots chopped
1-2 big peppers chopped I use red
2 cups chopped mushrooms
2 garlic cloves
2 tablespoons chili powder
2 tablespoons paprika
1 tablespoon cumin
cook for about an hour and you have dinner for days! you can throw in any veggies and its yummy!
Hope that helps I also have a recipe for turkey burgers I eat without buns and stuff if anyone cares maybe you don’t.
If anyone wants to chat about recipes or anything I would love to have a diet friend.
Add me to facebook, myspace, msn, or email melissanielsen20@hotmail.com
Good luck to everyone!
Hey Tim,
I’ve dropped 130 lbs following what you said in this post. Thanks.
@Patrick,
130 lbs.! That’s amazing – congratulations on a job tremendously well done. I hope your success inspires others to tackle their own weight challenges. All of you putting this plan into action — great work and great support for one another. Outstanding.
All the best and best of luck,
Tim Ferriss
checking in after 5 days. I lost 4 pounds but it was a real tough week. I had three full days on the road in hotels and airports and had a heck of alot of salads and steak tips and turkey etc with greens and veggies. Hard to have the same four meals but think I understand the gist of this. Not many carbs although I do eat a few handfuls of mixed nuts each day. Do the nuts have any negative impact on the regime??
Thanks and I am looking forward to my cheat day tomorrow.
Thanks for the tips. At last, I can try a proven method.
Hi, after 3 weeks it doesn’t work for me… I didn’t get a reduction nevertheless I have keep my weight without doing any sport.
That’s a good result; not going fatter without exercise.
Thanks for the idea Tim, it was worth to try.
Jon.
This is my second post. I have been on the diet 10 weeks and have lost 21 pounds. (Started at 214 and am down to 193). I have found it fairly easy to do but look forward to the cheat days. I lost a lot in the early weeks then reachead a plateau. I then started jogging for about 15 minutes every morning which re-started to weight loss. I consistently lose about 1 – 2 pounds / wk, which is O.K. with me. I didn’t put it on overnight, so taking it off at this rate is fine. I have 20 more pounds to go to reach my goal, so I should be there about mid-July. I’ll post again to let you know how it’s working. Keep up the good posts. We encourage each other.
hi all,
this is my second time on the “diet” and i have come to realize a few key points that i thought may be useful to others:
1. for long lasting results, this really shouldn’t be a diet but rather more of a lifestyle change. the first time i started the program, i lost about 10lbs, but wasn’t following all of the rules consistently. since i viewed this more of a short-term diet, once i stopped, the weight came right back on. if you make the decision to live healthy for the rest of your life, your won’t view this as a diet but rather a healthier way to live. is there really anything wrong with eating healthy 6 days a week and having that one great cheat day to look forward to??
2. the cheat day can really set you back if you aren’t careful. so since most of us come to this blog originally looking to lose weight (not maintain), it is important to note that although the cheat day is great and what we all look forward to, it can also be too much of a good thing. simply put, if you consume 4000 calories on your cheat day eating a huge breakfast, snacks all day, a huge dinner and drinks out on the town, you will be setting back your progress for the week. take advantage of the cheat day but don’t go overboard.
3. exercise makes a HUGE difference. if you can force yourself to the gym at least 3 times a week and do a combination of jogging/brisk walking for 30 mins and work up a good sweat, you will really give the weight loss a boost. take a look around next time you are at the gym and see what the people in good shape are doing. you will notice most of them running/jogging. there are lots of excuses for why not to, “my knees, my joints, etc”, but if you want results, look to those that have already done it. it’s not a big surprise that most people in good shape watch what they eat and they work out regularly.
4. burrito joints can be a great place for meals on this plan! just order a burrito bowl with black and pinto beans, chicken, lettuce, salsa and guacamole. who knew eating healthy could taste so good!?
the great news is that this program works and the more you put into it, the more you will get out of it. and the real success comes when you make a decision to live a healthy life for the long-term. your body, mind and spirit will thank you for it….
THANKS TIM!
Hi Everyone,
I started this diet for a week and a half now and so far I have lost a little over 5 pounds.
I just wanted to say that on cheat days, most of the time if you gain some weight back ts water weight. Drink lots of water for the next couple days and in no time you are back to where you started before the cheat day give or take a pound.
Once you get used to it its not so bad, I have to say I do enjoy this diet because I love beans and I don’t get hungry thanks to the beans. Just drink lots of water and I think that might help with the gas too. Good luck everyone! Thanks!
I stumbled across this website looking for a way to drop some weight. I had surgery in mid july and have gained a good 30 pounds since then. ( Drs said I would gain 15-20 ) I have had a real hard time trying to get rid of this weight. I will not be able to start until thursday (Day off of work to go to grocery and cook) but I am REALLY looking forward to doing this diet. Wish me luck.
Hi, i have a quick question. I was wondering what is a good snack to have. I work for an airline and sometimes only have a few minutes in between flights to grab a quick snack. would walnuts be ok? anything else would really help out! THANKS
Hi Tim and others,
I have been following this diet since past two weeks….but not loosing much….wondering what i might be doing wrong?.. by the way i have hypothyroidism since last 1.5 year but i am taking medicine for it so it is supposed to be under control…I am 5 feet and 11 inches tall (~ 180 cm) and starting weight was 86.5 Kg (190.7 lbs) and after two weeks it is 85.1 Kg (187.6 lbs)…total of 3.1 lbs weight loss whereas is should have been ~ 10 lbs…i am really not sure how expedite the weight loss…please help me out…thanks.
Hey ya’ll,
I am starting this today. I used to eat very similar to this all through my early 20’s and I was as slim as..uh..well I was really thin (5’2, 110-115lbs). I also weight trained and jogged so I probably weighed even less minus the muscle weight.
Now I’m 26 and 15-20lbs heavier and I HATE IT! I’ve tried calorie counting and weight watchers and I know, for me at least, counting does not work. It makes me crazy.
I also travel a lot so this way of eating will work for that.
Only thing I am going to modify is I have to eat an Activia yogurt everyday. The light ones have about 12g of carbs. I have had IBS for over 6 years and in that time I’ve tried everything and I was always sicker then a dog. Enter Activia. Halleluia I found something that actually works! So even though it has some nasty fillers in it..whatever pro biotic they use helps me-I can’t give it up.
I’ll keep everyone posted.
Heather
ps. I can’t help but comment how attractive Tim Ferriss is. Wow!
what about the drink propel?
@Jakee and All,
I don’t suggest you drink “sports drinks” like Propel, as they tend to have a good dose of added sweeteners and sugars.
Good luck!
Tim
okay thankyou,and are scrambeld eggs good to eat?
sorry for all these questions this is the last one, im fourteen and im trying to lose wieght im five ten one hundred seventy pounds, how am i supposed to grow if i cant drink milk?
hello tim i was wondering if fruits were good to eat, thanks
@Jakee,
At 5′ 10″ and 14, you should be all about diet and exercise. At that age, the benefits of milk, fruit, healthy breads, veggies and low fat meat eaten in 4-5 smaller meals throughout the day are essential to keep your metabolism regulated while still balancing your diet.
You qualify for the old adage about 1lb of fat is 3500 calories. So eat 1500 calories a day, make each calorie count.
thankyou, how do u suggest i lose weight? and how much should i weigh?
Well i forgot to give all other details like my diet, age etc… i am a male and 32 years old…my diet chart is following:
Breakfast: Lentils or sometime lentils+Veggies
Lunch:Chicken+Veggies OR eggs+Veggies
Evening Snack:Lentils
Dinner: Two serving of Package soup (mushroom or chicken or tomato or Veg.)+eggs+Veggies…
half a glass of red wine.
today i weigh myself and now it is 85.4 Kg (188.27 lbs). No idea why my weight increased since yesterday 🙁
Tim please suggest me something. Do you think my slow metabolic rate could be related to hypothyroidism even though i am taking proper medicines…i am thinking to start some jogging..may be that will help….Thanks for the input.
Nice post… I loved it
Hello, I was wondering if you could eat fruit, whoe grain/brown bread(on occasions) and also bran with skimmed milk?
Thanks
T
This diet may help people lose weight, but it sure is unhealthy. So it sure won’t help people live longer (unless their regular diets are even worse — which is possible, I suppose).
The best diet is raw food vegan, second best is vegan with no white sugar, no white flour, no preservatives or chemicals, no chemical sweeteners….
Please note the following.
Dear Tim,
I hope everyone reading this article will also read “Diet For A New America” by John Robbins. Certainly some other options discussed are better than others (organic’s better than non-organic, for example), but eating any animal product (flesh, eggs, milk products) is awful for our health, our planet, the animals who are being killed or kept in horrific conditions (and eventually killed), and other humans on the planet who are starving.
Production of animal products is a huge polluter of water, land, and air. Robbins’ meticulously researched book goes into the facts about all of the above in detail. It is horrible for our health. And research will show that many of the best athletes that ever lived were vegetarian and/or vegan (no animal products at all). In fact, athletic performance will improve the most from being a raw food vegan, specifically as Dr. Douglas Graham describes in his book, “The 80-10-10 Diet.” Dr. Graham trains many pro and Olympic athletes.
Many people seem to care more about what they think their taste buds like (vegan food can taste just as good or better) than they care about our planet, their health and longevity, animals, and other people (including children) who are starving. (If people gave up meat-eating, it would free up resources to feed all the starving people on our planet.) Other people are just uneducated about it. Which can be easy because there are people out there who promote diets, claiming they are healthy, when they are not. (I.e. Atkins Diet.)
It’s possible (and much more likely) to have all you want (optimal athletic performance, optimal health, longevity, tons of energy) on a vegan diet (no flesh, no eggs, no milk products, etc.)
Thanks.
would it be okay to have a Little garlic ketchup(a teaspoon worth) with the meals?
Hi all new comers…..this is a Diet ! for loosing FAT! follow it strictly and all will be revealed. I am tired of people asking all sorts of questions about what to eat. Read the blog……eat only what Tim says is allowed…..and if you need to ask a question and the answer is not under Rule #1 or Rule #2 and if the food you are enquiring about is not listed under Protein, Legumes, or Vegetables……THEN THE ANSWER IS NO!
Its a bit like ‘He’s Just Not That Into You’…only for food. Stop asking silly questions, either do this diet or dont. There are plenty of other diets that can accomodate your, this, that & the other.
Also if you are under 16 and overweight with no proper meal structure, then discuss this with your parents or caregiver…. (sounds like a sort of neglect)you should be out playing sport and sitting down to 3 meals a day, while having fun.
Good luck….either you want to loose fat or you dont. Stop procrastinating and just DO it.
Amy
@Gabrille
Really? Pro and Olympic athletes? Great. Unlike those people, I have a desk job, 3 kids, and am not genetically gifted. I’m also allergic to most fruits, and wheat.
But back here in reality, this is an eating plan to lose weight, rather quckly, through a technique that is fast, repeatable, easy on the wallet, and requires minimal effort.
Tim prefaced this post of wanting to go to 5-6% body fat. And through life experimentation, tried this and it worked.
I suggest, once at your goal weight, a balanced diet (vegan or not), plus exercise will maintain your weight and promote general health.
Hey Guys,
Just read the initial 100 posts. Too many posts could not finish reading all – but read this blog twice. Its great!
You guys wont believe, i came across this site today, but thanks to http://www.whfoods.org, i had started eating the items mentioned on that site ONLY – http://www.whfoods.com/foodstoc.php
You wont believe in 20 days i have lost about 9.5 pounds!!! from 190 to 180.5 lbs and 3 inches around the waist!!! I am 5′ 11″ and 28yrs. Other than that i have gained tremendous amount of energy as well as i have been able to get rid of my acne from my face in about 20 days (still working on it. but has improved by 70%).
I will just write in short
Breakfast – it has been exactly the same for the last 20 days
-2 big glasses of fresh vegetable juices (i select 8-10 green vegetables + ginger + garlic + lemon)
-2 boiled eggs in the breakfast
– followed by 1 tablespoon of Apple Cider Vinegar (ACV) in 8 oz of water
Vegetables that i have been using : Spinach, Kale, Collard Greens, Carrot, Beet, Broccoli, Cabbage, Celery, Romaine Lettuce, Squash, Cucumber etc. (organic veggies are bit expensive for me)
Lunch & Dinner
Lentils or beans – boiled along with salt, chili powder, olive oil, tomato, onion & Turmeric powder (according to me – Moong Beans are the best – i have them for 4 meals in a week)
Salmon – either baked or fried in 1 table spoon of olive oils (Twice a week)
Turkey – fermented from farmers market (Twice a week)
Snacks
Nuts : When i get hunger pangs – i keep Almonds, Walnuts, Sunflower seeds, brazil nuts with me – in my house, office as well as in my car
Along with this i drink
– 8 cups of Green Tea every day (during office time)
– 12 – 15 glasses of water (throughout the day)
– ACV as mentioned above
– I have stopped alcohol intake completely(especially for my acne)
As per my research – i have read that water plays a super important role in the weight loss – so please pay necessary attention to it as well.
Fruits : Along with the above mentioned : I try to include a banana, an apple and an grapefruit on a daily basis
I have been regularly doing the exercise – 6 days a week
– 20 minutes on the treadmill – jogging + 5 minutes for warm-up and 5 minutes for cool down
– 30 minutes of light weight lifting – using machines and barbells
– have not been doing any serious abs exercise till now (but if i reach a plateau, will start soon)
For last 2 Weekends – i have had psyllium husk – which is a colon cleanser.
Following the above “change of lifestyle” – i have got tremendous benefits not only in weight and waist, but as well as in skin (acne problem), eye-sight, energy levels and etc. I am active for about 19 hours a day on this diet, compared to earlier 15 hours earlier (in other words i get recharged by 6 hours of sleep, earlier (basically last month in Jan 2009) i was not fully recharged even by 9 hours of sleep!!!
I found out this “change of lifestyle” while searching for remedy for my Acne and found out that it even helps to shed pounds. So i started weighing & measuring my self and it is 100% Effective.
Guys – In short stick to the items mentioned in the http://www.whfoods.org : You will never ever get unhealthy and will loose fat automatically. Avoid anything that has been made chemically or is packaged and processed. Make sure that you read about each of the 129 natural foods to get information that how it can help you prevent cancer, heart diseases, diabities, cholestrol etc
Kindly search on the following terms on google to get more indepth information
– Apple Cider Vinegar
– Green Tea
– Psyllium Husk
– Honey & Cinnamon
Would be even starting to add Honey combined with Cinnamon from tomorrow onwards in my diet.
My Goal is to get flat stomach in next 30 days. Right now my waist has reduced from 41.5″ to 38.5″. I guess i need to be at 33 – 34″ to get flat abs!! Wish me luck!!
I am pleased to hear that Tim has helped so many people. Guys just follow his blog and get great unexpected results!
Cheers
Hey Tim, I was wondering if vegetable soup was okay. Like the Progresso Italian-style Vegetable, but I take out the noodles. And I’m a vegetarian so I wouldn’t be able to eat meat in anything, any suggestions? Thanks
From my experience with helping people lose weight over the past 15 years the best diet is one that you can follow for the rest of your life. Calorie restrictive diets only work short term until your body adapts by lowering the metabolism. The idea is to eat foods that increase your metabolism. It’s not so much the calories you take in, but rather the source of calories you take in. For example, I have had clients that ate 1500 calories per day from a variety of different foods and not lose one pound. I would then take the same 1500 calories and eliminate all white foods in their diet (breads, pastas, potato, sugars) and replacing those foods with ones that are high in protein and high fiber vegetables and fruits. The key is high fiber because it slows digestion. The same amount of calories resulted in a 12 pound weight loss in 4 weeks. So, the next time someone tells you it’s all about the amount of calories you take in and the amount you expend, tell them it’s not. I have proven it time and time again and even scientists today are now admitting that it’s the source of calories that makes the real difference on whether a person will see good results when it comes to weight loss. Food combinations, proper exercise, how much to eat per meal, when to eat, etc. also play a major role. I have designed thousands of weight loss programs for people from all over the world and all my programs are personalized to fit each unique individual. What’s the difference between a professional program vs a one-size-fits-all generic diet? Not everyone will see good results that are lasting on a generic diet. My programs are tailored to fit each individual so every one of my clients see excellent results.
Johnnie D. Jackow Sr. – Total Body Fitness
Hi everyone…I have been following this way of eating for several months now and have dropped fat and have gained muscle. I do not exercise regularly but I do raise and show my standard poodle and caring for up to 12 dogs is a lot of work….in addition I have 3 horses and other pets who keep me moving all day. I like my food mixed and have found that I rely on egg whites, fat free refried beans (with homemade taco sauce to “soften” them up), a mixture of 3 cans of black beans to one can of corn and chopped red onion, pork, chicken; fish, shrimp, and a little beef, along with either fresh or frozen brocolli, green beans, spinach etc. I will use garlic infused olive oil to cook things in and have found a few marinades like Caribbean Jerk sauce which is very small amounts adds a bunch of flavor. I “like” the fact of not having to figure out what to eat all day…..this makes it simple, plus I love the food!
I am almost 38yrs old…..5’6″ and started out weighing 173 and squeezing into a size 12. That was in Nov. 2008. I now weigh about 156 and wear between an 8 & 10….I am naturally muscular and have noticed a build in my arms and ,legs, but then again I am always lifting, bending, and walking around. I drink a lot of water and do have a cheat day on the weekends and eat whatever I have been craving….I am slowly losing weight and feel great.
I wanted to share a few recipes if you will…..will do in small doses so I don;t write a 2 page list! lol
I make a chicken chili a few times a month and everyone loves it. It’s made in a crock pot so it’s simple to cook and is very tasty.
Enjoy…..
I’m not one to really “measure” things but I can give you a ballpark with things. I make this once a week and eat a little for a few meals then Todd takes the rest to work. It’s really good and you can add whatever veggies you like….I stick to broccoli cause I like it so much…sometimes I’ll add corn for more texture.
I use a crock pot…not sure of size but it’s fairly large. I rinse all the beans in a small strainer. And when I had the ingredients I layer them somewhat which I think makes for easier mixing in the crock pot.
First I get my chicken going…..about 4 very large breasts (is there any other size! LOL). I season with kosher salt, pepper, and a little chili powder. I saute them in a pan with garlic infused olive oil. It’s the best oil and adds so much flavor I think…I use it everyday. I let them cook about 90% of the way then let them rest.
To the crock pot I add…..
3-4 cans of Cannellini Beans (white kidney)
3-4 cans of Navy Beans
3-4 cans of Great Northern Beans
1 medium to large sweet onion
1-2 cans of fire roasted tomatoes w/garlic
1-1.5lbs of frozen broccoli cuts (I buy the 3lbs bags and eyeball about half) Fresh is best of course but frozen is easier for me.
I cut the chicken into bite size pieces and layer the ingredients and as i do that I add ground cumin, S&P, and a little chili powder. Then I stir all together, simmer for a few hours through the day (that way I can stir and check on consistency) or over night. I love the taste of cumin so I go heavy on it….but use to your taste.
I agree with Jackow Sr. Being on this lifestyle change is very hard but very awarding. For people counting lbs need to pay attention to the Bodyfat percentage. I lost 10lbs last month but lowered my Body fat percentage by 1.5%. Golds told me that it was an equivalent to 6lbs which meant that I lost 16lbs last month. I have stayed on this diet since Jan 7 and wont stop. I love looking forward to Saturday. Just remember, its a lifestyle change! Not a diet.
For those of you who miss pasta, you should try spaghetti squash. it’s a veggie but it satisfies my pasta cravings!
Hi Tim, I’d take out the DIet Soda in your drinks with low carbs, simply because of the addition of Aspartame in ALL diet soft drinks. Check out wikipedia for more information on the controversy about it. Thanks
Tim,
Be careful with headstands. I live in Boulder, Colorado, center for many things including yoga. I’ve know several people that seriously injured their necks with headstands… one friend of mine went through multiple surgeries. Anyway… I thought I’d mention it when I saw the pic above with the “no-hands” headstand.
BTW… your book as transformed my workday… seriously.
Thanks,
Jack
Tim,
I didn’t follow your diet word-to-word (made a few alterations based on food preferences, etc.) and you helped me lose 18 lbs in a month! WOW. Thanks a lot !
Best regards
your a good man tim i hope everyone is losing the weight …. stick to it guys
I’m gonna try this out; see how it works. I’ve been eating less for a while; only eating when I’m hungry, and my family thinks I’m annorexic (haha, very funny. I don’t call 210 lbs. annorexic). But with the whole thing about the chicken thing: I’m a vegitarian and I eat soy-based chicken breasts and stuff like that. I assume it’s better for you?? Does soy/soya count as a legume or vegitable? If it counts as a white carb I am SCREWED. Haha, but I’m going to give this a shot.
Hello Tim and everyone!!!!! I am following my recent post from like mid to late january. I have been doing this since then and I have lost 20 pounds. I was even on a cruise and still in a way followed. It was really hard but i tried to stick to it as much as possible…Im still following. Keep going guys…It’s almost summer and we’ll all look amazing!!!!!!!!!
thank you this is very helpful….
Hi. I’m in college and looking for some better foods to eat. I’ve found lists of healthy foods to eat, but there are hardly any recipes to go with it. It’s hard to eat healthy while in school, especially since its hard to find the time to research the foods/recipes to find out what to eat. Any suggestions for recipes/meals to eat following this plan? I just want something that I can look at, buy the foods, and follow the plan without too much hassle.
just recently had a baby 4 months ago.. And let me say that getting back to my normal weight has not been easy for me. I use to weigh 118 and now just checked my weight the other day and weighed in at 138. So I am going to try this diet to see if it really works. Good luck to all who are trying this diet.
Noemi:)
HEY TIM,
I WAS WONDERING ABOUT THE PROPEL. I DRINK IT ALL THE TIME, AND IT SAYS IT ONLY HAS 2GRAMS OF SUGAR. IS THERE MORE STUFF IN IT THAT IS NOT ON THE LABEL??
Has anyone in Canada found these supplements?
No one has them here in Toronto so far where I have called.
1. Chromium Polynicotinate (not “picolinate”),
2. Niacin (nicotinic acid)- must be slow release – 500mg of Slow-Release
Is there another name for these? any help is appreciated?
Hi,
I have a question regarding fruits. I eat fruit all the time as snacks, and when I stop eating fruits I start to feel unhealthy. I did not see fruits listed as the possible foods, are we allowed to eat fruit??
thanks!!!
ops forgot to ask about spices and oil.
I always cook usiing paprika, cumin, pepper, salt and oregano. In addition i have to add some oli so the food doesn’t stick, is it ok to use some olive oil, lemon and vinegar to cook and for salad dressing?
Hi Sofia,
I generally discourage more than 1-2 pieces of fruit per day, preferably an orange in the morning or a little bit of berries. No time to explain, but best to minimize fructose (fruit sugar). All spices and herbs are fine.
Best,
Tim
I started this diet last Tues, I love it! I am scared to cheat too much too soon. Today is my “cheat” day, and the only this I had was a bowl of Golden Grahms with 1% milk. I am working out and playing wii so I am feeling really great about the next 3 weeks! Would it be okay to maybe have some almond butter with celery sticks for a snack? I love almonds and munch on those frequently. I like going to Qdoba getting a taco salad with pork and black bean and corn salsa…. very yummy. I hope that is okay. Good luck to everyone on your weight loss adventure, I can’t wait to reort my results!
plzzzzzzzzzzzzzzzzzzzz someone get to me as soon as possible its my 2nd day didnt loose anything , my question is the quantities do i eat till am satisfied or i have to limit my intake
Hi Nadeen,
Eat until you are full and no more, following the listed foods and no others. Limit salt/sodium intake if you want to accelerate weight loss. If you do these things, the program will not fail you. Stick with it.
Best,
Tim
Hi everyone,
I have started the diet yesterday, i weight 105 kilos, i would like to go down to around 80 kilos, my question is: how much exercise to i need to do a day to achieve my goal in a fast manner?
I am only drinking green tea and water all day, and walk 60 minutes a day, and
train light weights 3 times a week for 30 min…
Any advices would be so greatly appreciated, and i think this diet is genius, thanks Tim and everyone here for there support and motivational comments, good luck to all of us to achieve our goals;)
Will.
HI TIm,
PLease help me out here, I love guacamole, how much of it and how mnay times per week can i add it to my meals??
Is it ok i eat red meat with my egg whites everysingle morning or not?
I do go for a 60 min walk 1 hour after breakfast everyday.
I am sleeping well, but have also trouble falling asleep like you i stay in bed 1,2 hours before falling asleep, i am trying to take your advices and not stress or read to much of anything that will make my imagination go wild.
THanks beforhand for you help and answers,
Will in Sweden.
Pizza looks delicious, but I’m still not so sure it should be in the menu.
I thought of another question, would a smoothie be okay? It basically consists of nonfat yogurt, chocalate whey, banana puree, and peanut butter. i like to drink those as my meal after a workout.
I’ve been on a diet almost exactly like this for three months + intensive weight and cardio training and only lost 3 lbs (!!) Down 3, up 2, down 2, up 1. Ugh. I then cut fruit down from two to one piece a day, and increased cardio (almost doubled). Just lost 14 lbs in two weeks. Gained 3 lbs muscle. Lost 5% body fat. Strange going but my body seems to finally ‘get it’. Yaa! I’ve talked to other women on this and they have had similar results. Slow going at first then whoosh! Don’t give up!