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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This is genius because it is so simple and nothing new. I find when I am travelling extensively in Latin America or Africa, their diets are very similar: Beans, chicken, port, beef, veggies, etc. Indeed, I spent 2 weeks travelling through Costa Rica, and I lost nearly 10 pounds from hiking and eating local food. This post has inspired me to recreate that lifestyle in the US.
Hi Tim,
I was wondering what you used to scramble the eggs in. i usually use butter or margarine but i was wondering if there was something else i should use.
Thanks much
Does anyone know if we have to have the glass of wine? because ive been reading the posts and seems like people have lost weight really quick and Ive only been losing 3lbs per week. : / its better than nothing
do i need to have the glass of wine?? also is the reason Im not losing weight fast because I’m nursing?????? I have been on the diet for about 3 weeks and have lost a total of 6 pounds. That seems a bit on the low side. My start out weight was 155.4 and weight myself this past Wednesday and was 148.8… I am 5’7″ tall. Does anyone have any suggestions??? What the heck am I doing wrong? or is it because I am not morbidly obese????? I DONT KNOW.
@ Angelina
Have you consulted with a doctor before starting this diet whilst nursing? When nursing, a woman’s body draws from her fat stores for the nutrition of her milk. If you are cutting fat out of your diet to this extreme at the same time as trying to feed a baby, it would seem that you may run the risk of cheating the child out of necessary nutrients.
Finally, 3lb is perfectly fine and may be healthier for yourself than faster loss. Remember that your organs – especially your heart – need to adjust to the new you.
All that said, you really should see a doctor or a nutritionally trained nurse before you start this diet. Everyone’s personal situation is different.
Hi I have been reading your post and was very excited to start this way of eating. I have been doing it almost for 3 weeks now, avoiding every carb I can and only eating protein, veggies, beans and lentils. I started at 150 I weighed myself a week later and I was at 145 (great) 4 days later i was back at 150. I weighted again today almost 3 weeks later and I am at 147. I dont understand why? i have been doing exaclty as this post says, on saturday I eat carbs, not alot though and I dont pig out I just eat some carbs but overhall i eat good. I have not have fruits (which i love) all this time only drink coffee with alilttle bit of creamer and splenda. somethimes diet soda other than that just water all day long. I seriously do not undertsand why this is not working for me. I was very excited.
The other thing is that I have been statying active all these 3 weeks, i walk every day 30 minutes and 1 go to the gym 1 -2 times a week for cardio and weight class which I was not going before i started this (diet) way of eating.
Please help give some ideas or hope… i am really trying i am just loosing hope.
thanks,
Kary
@Kary,
Two things:
1) I would try cutting out the diet soda. Aspartame (Nutrasweet) can negatively affect fat-loss.
2) Women tend to gain water weight just before their periods or during the two weeks preceding menstruation (if on birth control). Follow the diet and you will lose fat. Don’t let short-term water fluctuation discourage you.
Good luck!
Tim
How do flour less, live grain breads (like Ezekiel bread) fit into this way of eating. Does it have to be limited to that period after a workout? Thanks!
Hi Tim and everyone else,
I found this recipe online that I want to share. It looks like it’d fit this diet perfectly, but I figured I’d check with some of the more knowledgeable people around here first.
Here’s the recipe – http://www.recipezaar.com/black-bean-asparagus-salad-365707
Is there anything that should be taken out or modified? I’m not a big fan of eating black beans (or really any beans) on their own, but I think I can manage if it was in a recipe like this. I was thinking about adding in diced chicken breast into the recipe for dinner time. What does everyone think?
Thanks!
Hi Matt,
The black bean asparagus salad is 100% OK — looks good!
All the best,
Tim
TIm:
I will continue with this way of eating, and count today as day 1, i’ll start fresh today. it really doesn’t bother me eating like this, I like it. I was just getting very frustrated with not loosing weight like other people do and mentioned in this blog. but thanks for your advise and I will definitely cut out the diet soda. I drink tons of water everyday, sometimes it gets boring that’s why i stated drinking diet soda. what else can I drink other than good ol’ water.. if I cant have sweetners.
please advice,
thank you very much for your help.
Kary
Tim,
I’m going to start this diet, but I wanted to check on a couple of things first.
1) What vegetables (besides potatoes) do you NOT recommend eating on the diet?
2) What about hummus? I know it comes from legumes, but fat and calorie content is pretty high…
3) Can I really have pizza Sun-Fri after I workout? It seems to cheat the system a bit. How much do I need to workout to allow myself this treat?
Thanks for droppin’ some knowledge on me.
Hi Tim,
Are you still taking the supplements ChromeMate, Slo-Niacin & Policosanol ? I’m seriously looking forward to trying it out for reducing my LDL, I was wondering whether you took them temporarily or are continuing with them.
Thanks.
I started this diet the Sunday the 17th and so far I have lost 7 pounds in my first week. I am very excited to see what I will lose this upcoming week. I find this diet truly changes the way I look at food; on my cheat day (today), I barely wanted to a slice of a pizza- that is very odd for me, for I LOVE pizza.
I am curious on if I will gain pounds after today; I do not mind the physical weight gain ( i.e: if the food weighs 2 pounds) of the food but after Sunday I am hoping I will be back down to the weight I was on Friday. I hope to lose a total of 30 pounds within the next 6 weeks. I will give an update after my cheat day is over. Good luck to all.
I started this diet the Sunday the 17th and so far I have lost 7 pounds in my first week. I am very excited to see what I will lose this upcoming week. I find this diet truly changes the way I look at food; on my cheat day (today), I barely wanted to a slice of a pizza- that is very odd for me, for I LOVE pizza. I am curious on if I will gain pounds after today; I do not mind the physical weight gain ( i.e: if the food weighs 2 pounds) of the food but after Sunday I am hoping I will be back down to the weight I was on Friday. I hope to lose a total of 30 pounds within the next 6 weeks. I will give an update after my cheat day is over. Good luck to all.
Tim,
Thanks for sharing this. All the other diets have failed, and I’ve always had trouble with the “eat this way and reduce calories.” We’re not even talking 2000 a day, but keeping below 3000 a day was hard. I’ve been on this diet for a couple weeks, and for kicks I tracked calories for a few days and figured there were a lot of days I was only eating 1600-1900, but there were so many beans and proteins that I wasn’t only content, I was stuffed! This diet’s been nothing short of a Godsend so far, and I thank you so much for sharing this. Here’s to sprinting towards my goals.
Cheers!
PS – forgot to add this on the other comment, but my energy levels are also even higher than before!
I’m trying a no carb diet (South Beach Diet) I have no get up and go.. I have headaches and i feel tied all the time . What can i do to give myself a boost? And how do i control the craving when i want something sweet ? This is day one. Is there any support sight that i can go to when i feel like cheating?
Thanks
Gin
Hey Tim,
I have been searching for a solution to my weight and I found this. I am excited to get started and see results, but I have a few questions regarding your supplemental suggestions.
I worry about the effects of pills and what not, so was wondering if there are any biological disadvantages or threats from taking the supplements you mentioned.
Also, you mentioned that the supplements increase insulin sensitivity. Does this help prevent diabetes? Being overweight and fairly unsure of my family’s previous health issues (I was adopted), diabetes has always been a concern of mine.
Thank you.
Andrew
13 pounds in two weeks. yesterday was my 2nd cheat day and i think i did it better this time =)Although, I was worried for a couple days after my 1st cheat day because i gained weight back, but after not checking the scale for two days, and sticking strictly to it the weight came back off and then some. Also, I have started drinking a glass of Cabernet at night.
-dry red wine is the best for you. it is the one most exposed to the grape skin for the longest, which makes it the most nutritious.
im 21 and was 222 when i started now down to 209, and im on birth control. listen to what tim said, us women on birth control have the problem of water weight. so be patient.
also, if the weight isn’t coming off drink more water!! and think about what you could cut out to force that weight off. like i was eating red meat my first week, and now none. I was using regular eggs, now i use egg whites. now i do a small workout at home almost everyday for just about 20 mins.
i have a good feeling about this diet.
Karina,
Try different kinds of tea, unsweetened of course.
🙂
Hello ! Tomorrow will be 2 weeks for me and I’ve managed to lose 17 pounds. I exercise for about 1.5 ~ 2 hours a day everyday [typically spending 45 min cardio x 45 min weight training] and my exercise routine paired with this diet has been quite the success.
I hope everyone is doing well ! Seriously, just stick to this way of eating and hang in there. (:
Tim,
I am about to do this-it looks like it should work. But, is fruit on the diet? Also, can I substitute the meat for tofu? Thank you!
What’s the serving size for women? I started today and couldn’t eat all the food. 6oz protein, 1 cup veggies & 1/2 cup beans. Is this corect?
hi tim,
i couldnt find the post so i’ll ask the question again, im only eating eggs and beans and its working wonderfully but im sure im missing some nutrients from the lack of meat and i was wondering what supplements i needed to take since im not eating meat. thanks
Hey you lot,
I just completed week 2, lost about 7 pounds. Feeling awesome, but not as strong results this week, actually, I didn’t lose ‘weight’. I’m just wondering, I don’t do any weight training, and I’m barely exercising, is it possible I’m building muscle without a resistance workout? When I was still lifting, I put on muscle a little too much to my liking. I wanted to be strong and nimble, but I looked/felt like a condom stuffed full of walnuts – I’m just wondering if it could have been more to do with my diet at the time, and less to do with maxing out. I think I’m going to give up the cheat days, and get myself to work out again. Don’t get me wrong, this diet is awesome and kind of reminds me of turbo boosting through a short cut on mariokart.
Hi Tim,
This is just great to know that this really works.i hope it will work for me too.. i am just 27 F with 185 lbs. i tried many things but none work for me.
I am going to try this myself. The only thing i am concern is proteins. as i am pure vegetrain,i was wondering what can i have in proteins?
@ Joanna Pearson
I would go to the top of the post and use your “find” function in your browser (microsoft click “edit” then “find”) and search for “ferriss” so you can see all his replies to comments.
*disclaimer – I am by no way knowledgable on this but I did read a lot of the posting…
To answer, from what I have read no fruit UNLESS it is after Resistance Training OR on your “off” day
Hi Tim,
I am about a week+ in on your diet and have a couple questions.
1. You mention some carbs are okay after resistance training, what about after Basketball or 30min+ run?
2. I find I am craving carbs and just food in general in between meals. Can you recommend snacks – i.e.- protein bars? (I was snacking on almonds and cashews to later find you recommend against this but all the comments were deleted?)
3. When are you going to reveal your new experiment/study/findings?
Your blog is awesome and I am half way through your book. Lower body fat and diet is the first thing I want to improve in my life and I believe this is a good foundation for more improvements. I want to read “protein power” and “glucose revolution” but I want to finish your book first.
Hi TIm..
i found this website about 2 weeks ago, and just after reading from top to bottom (including the VERY longggg history of comments), just the next morning i started out exactly what is required to do.
and amazingly after 2 weeks using the method you post, i lost 6 kilos (13.2 pounds!)
im an overweight person, but now im really2 aiming to live life healthier and have a healthy body. i go to the gym 3-4 times a week, do long cardios and free weight lifting as well.
all i gotta say is, ive never felt healthier before..this new lifestyle and menu is just amazing!!!
once i hit my target i would love to show the before and after results.
i started out 96 kilos, now im 90kilos..
aiming to hit 75 kilos further down the line.
wish me luck..
Thanks for sharing this to the world!..
Hi Tim and Everyone…..thought it was time to give another quick update as to my progress…and I do mean progress!
I’ve seen some post from women worrying if this will work for them….yes, it will and it can, if you follow what Tim is saying. Seems like a lot of people wanna do it THEIR way and expect to get the same results….I don’t think so. If you follow the plan, then you’ll start to see some weight loss, so just hang in there and don’t get discouraged.
So, now about my progess: Again, I don’t do a bunch of getting on the scale. My body and the way my clothes fit me tell the whole story. The other day at work two people at two separate times of day (unrelated incidences) both called me “skinny.” I love it! I now have a couple of people at the job following the plan as well as a few family members. I keep telling them, what do you have to lose, but some weight!
I feel great and I look great too. My cheat days have now turned into real cheat days….for a while I would get full if I ate a little ice cream, but lately, I’ve been getting the full effect of my cheat days and it’s wonderful. I even had my first alcoholic beverage in 30 days. I wanted to see how my body would look if I avoided alcohol and I think I may only drink on my cheat days.
This leads me to a quick question….Is it ok to actually have a couple of martini’s on my cheat day? I know alcohol is so high in empty calories. So can a girl have a drink or two on cheat days only?
I’ve also noticed that because I work out like an animal 5-6 days of the week, drinking probably counteracts my cheat days. I workout on those days as well.
So, I plan on keeping this going and then adjust my eating a bit because I don’t want to get too small. By the way, I’m competing with my boys for mirror time…I’m loving the way my stomach muscles are trying to reveal themselves! My teenager and I seem to be in the mirror alot lately! lol
Ok everyone….stay positive and motivated….don’t get discouraged…it will happen and when it does, you’ll be competing for mirror time too!!
I appreciate a response or input regarding those martini’s…..thanks in advance
Joyce
“mirror competitor” 🙂
Whoa .. what a blog, I am in my 2nd week and its working already. lost 4 lbs.
Thanx TimFerris for this.
I have some questions:
Is it okay to eat 7 grams of Metamucil mixed in water every night ?
From today I am also starting on 1 200 mcg ChromeMate capsule every night.
I am not able to eat at fixed times and would like to know how important is it for getting best results ? Or it wont matter if the exact times are same as long as they are within an 100 minute window.
Thanx again !
I have started trying your diet plan. Its pretty healthy… actually VERY. I used to eat lots of carbs one ever 14 days. It helped me lose tons of fat and some weight, but the weight I loss was all fat and the weight I kept or put on was all lean muscle. I do have a question… what about drinking 1 cup of NO SUGAR ADDED organic soymilk. The ingredients are all water, soy and vitamins?!
Wow, this is such good information. When I googled “how to lose 20lbs in a month”, I thought the number one site would be some crazy diet pill company trying to push their shady product. What a terrific surprize to get turned onto Tim Ferriss’s diet plan.
I do plan to start this diet this week. Just wondering, may I substitute eggbeaters for the eggology product? I love fresh lemon and/or lime in my water, it makes it easier to drink more for me. Is that ok?
Thanks for the wonderful blog and information. I’m going to share it with a few friends! Good luck to everyone!
I have been on the diet for almost 4 weeks and have lost a total of 4 pounds. I am nursing. The only thing I am not doing is eating organic beef, chicken and the red wine. sometimes I eat breakfast really late. cound this be the cause? I did lose inches because i fit into my smaller size clothes but no weight loss.. I am in shock. I do eat cheese, and sometimes I dont eat beans so I eat more protein. Could it be that I starve myself and then eat a lot when I do eat?
Hi Angelina,
Yes, you guessed both of your two problems, which commonly result in little or no fat loss. You need to:
1) Eat within 30 minutes or so.
2) Get at substantial portion of protein at each meal. You’re consuming too little protein for this to work.
Good luck!
Tim
i Tim,
I am about a week+ in on your diet and have a couple questions.
1. You mention some carbs are okay after resistance training, what about after Basketball or 30min+ run?
2. I find I am craving carbs and just food in general in between meals. Can you recommend snacks – i.e.- protein bars? (I was snacking on almonds and cashews to later find you recommend against this but all the comments were deleted?)
3. When are you going to reveal your new experiment/study/findings?
Your blog is awesome and I am half way through your book. Lower body fat and diet is the first thing I want to improve in my life and I believe this is a good foundation for more improvements. I want to read “protein power” and “glucose revolution” but I want to finish your book first.
Hello everyone! I am currently feeling frustration over not being able to lose the 10-20 lbs I wanted to lose before being in my brother’s wedding in August. I have been trying to incorporate exercise 4-5 times a week, and have been watching what I eat (and when I eat it). I feel better, but according to the scale I’ve gained almost 7 pounds. Muscle maybe?? *fingers crossed* The point is, I stumbled across this and it seems like it might be a great starting point. I especially like the idea of “me” days; it’s easy to eat right when I’m on my own, but Saturdays are spent w/ my boyfriend all day and I don’t want to have to worry about every little calorie I consume eating and going out for some drinks! I have a few questions though:
1. You mention not eating white carbs, which is kind of a no brainer. They aren’t good for you. I was always told that eating whole wheat pastas, multi-grain breads, brown rice, etc. were okay (in moderation, of course). Is that not okay? I don’t eat much in the way of pasta or rice, but I do eat sandwich’s on whole grain, low carb breads/pitas.
2. Fish. Yes or no? I don’t see it mentioned at all in your proteins. I’m not a big red meat person, I eat a lot of chicken and seafood if I do eat meat. Salmon, tilapia, packets of tuna in water.. are those okay?
3. I saw someone asked about yogurt, and there were a few fruit questions already. I’m having a hard time sorting through all the comments to find the answers, so I hope you don’t mind addressing them again. Are those things okay in moderation??
I apologize if these questions have all been convered already. As I said, it’s a lot to sort through with almost 2,000 comments already! I may have just missed the answer while skimming. Thanks so much for your help!
I’m on day 4 . The second day I weighed myself and had lost 2 lbs! I seriously jumped up and down like a little kid- I’ve tried SO many weight loss programs and was never able to lose more than 5 lbs total (WW, low-fat low cal, etc.) But I weighed myself again today and am back where I started. I FEEL like I’m losing weight, and I thought my thighs looked skinnier, and as much as I want to freak out because the scale is staying the same I guess I need to cut down on my diet sodas, and watch my dairy intake (I’ve been eating a lot of cheese with my meals) and I think I’m probably retaining water. So I’ll wait til the end of the week to try weighing again. Anyway, this diet has been the easiest for me to follow thus far and I hope the weight starts falling off soon. Thanks Tim 🙂
Starting weight: 135
Goal weight: 123
28 y/o F, 5’4
Hey ppl,
I’m tryin to loose weight I weight 187lb and 5’3.so as ya can see I’m like 50-60 over my average weight.I want to loose all this by aug.(I have a big wedding to go). Guys keep on writing facts and diets and ideas.. Thanx ..
Hi Tim —
Thanks for the post! But I am wondering why you advocate the slow carb approach over Dr. Eades’s Protein Power plan (or even other low-carb diets such as Atkins)? I know elsewhere on your blog you write about the benefits of a plan such as Protein Power. I have been following a low-carb approach (focusing on meats, eggs, fats from oils and avocado, veggies, cheese and some nuts and cottage cheese/greek yogurt, and avoiding all grains and beans) for about a week now and am feeling great, but I am intrigued by the slow carb idea — particularly the idea of adding in legumes for caloric load and satiety. Do you find that the slow-carb approach results in greater/more efficient fat loss than a basic low-carb plan?
If so, will adding in some cheese, nuts, avocado (as protein and fat sources) work in a slow-carb plan and allow for continued fat loss?
Again, thanks for your posts. You are absolutely awesome and inspiring!
Is corn allowed (fresh, canned or frozen)? Is lime/lemon juice for grilling?
I just started the diet this week and have tried to be very strict with it. All fresh ingredients, no jarred or canned sauce, no dairy, only white lean meat. I’ve mostly been subsisting on black bean salad (black beans, corn, tomatoes, onions, cilantro, lime juice, cumin, chile powder, adobo) with a small side of grilled chicken or lean pork. I’ve only lost 3 pounds and am worried I might be screwing up with the corn or lime juice. Does anyone know?
Thanks a lot! Kristal
It’s me again, all… 🙂 I am very excited about the prospect of dropping 15 pounds this month and just want to be sure I am doing it right, following Tim’s 3 points.
1. Apart from the black bean salad, I’ve also had leaf salad (spinache, aragula, romaine) with red kidney beans, snap peas and chicken bits, in an organic vinaigrette sans sweetener. Are there any other dressings you can recommend that are tasty and dairy/egg/sugarless? I’m trying to eat the same 2 meals over and over as recommended but I’m getting a little sick of salad (but like it better than cooked veggies).
2. I’ve seen it asked several times, but not really answered, as to what to cook the egg whites/chicken in. Olive oil? Margarine? Dry pan? I use margarine but am concerned, like with the above lemon juice, that I may be jinxing myself.
3. How much salt is OK? I’ve been using Mrs. Dash salt-free table blend, but desire some salt as well, say, a dash on a boiled egg.
4. Call me completely desperate, but after just 1 week I am dying for my Saturday splurge day (Jimmy John’s roast beef sandwich, chocolate sheet cake with Betty Croker chocolate fudge frosting.) On page 3, Tim Ferris says to keep your splurge day limited to a 24 hour period. You know where this is going… (And don’t act like you haven’t wondered the same thing!) 😉 Does 10pm to 10pm count, or should it not be interrupted by sleep?
Good luck to all! Thanks! Kristal
On this program will exercise hinder it? Do you recommend it? I know there are some out there like this that say not to exercise. Any help would be appreciated.
MyEsha
@ Nims: Beans and rice together form complete proteins, but of course, save the rice for after weight-training. Also, peas are a great source of protein. You may want to look into a vegan/vegetarian-friendly protein powder, though going with soy is not necessarily the best choice, despite what many people may say. I am not vegan/vegetarian, but if I was I would personally try to minimize soy consumption (miso, tofu, etc is ok in small amounts); just don’t over do soy protein powders. Also, rice milk is not bad. I like to get that every once in a while.
Just whatever you do, don’t leave out or ignore the protein. It’s vital to health and to the success of any good nutrition plan. Also, drink lots of water every day.
Hi guys
i am eager to start this but with vegetrain plan.
i saw many comment in which few people have asked for vegetrain plan,but unfortunetly no one has replied to them not even Tim.
If anyone of you can please suggest some vegetrain plan.
Hi! Why do you use policosanol? There has been no proven benefit to decrease LDL, it’s mostly been sold with that premise, but a recent article (2006) from the Journal of the American Medical Association 295 (19): 2262–2269 shows no benefit, even at high doses!
Thought you may enjoy the read! Don’t you think your cholesterol loss is simply related to the fat burning and perhaps your low intake of saturated fats?
Great diet otherwise! Cheers!
Hey everyone,
In 4 days, it will have been 3 weeks, and I’ve already lost 11 pounds – total. Not sure what my body fat % is doing though so it could actually be more.
It’s kind of interesting, but I noticed that when I start to monitor what I put in my gob the more areas of my life I seem to manage a little better.
I did just read something that concerned me though. Aparently water attaches itself to carbs in the body? Maybe I’m mostly losing water weight? I don’t know. THe only body fat tests I’m doing are the old wrists,forearms,waist and stomach measurement, and I’m not entirely sure that will give an accurate percentage – so I can’t actually say.
I’m trying to find out, does anyone know if I am putting on muscle without working out? Can you really do that?
I know Tim has at least one workout in his regime, so I’m guessing with all the legumes and protein in this diet – he put on muscle like a champ. But I don’t do any workouts right now, will the muscle still grow?
Hey Tyson,
Are you noticing more definition in your arms, stomach and such? I don’t think your muscles will “grow” in strenght and size, but seeing more definition is a good indicator that you are losing fat as opposed to muscle over the long term. In the short term it is hard to tell if it is water weight or not.
Week three Weigh-in: 184 lbs (total loss 11 lbs)!
I had 2 cheat days this week since I went camping for the holiday weekend.
Start: 195
W1: 186
W2: 185
W3: 184
I think this is going to be another big week!.
Wow – I can’t wait to try this. One thing I never saw mentioned (tried to get through all the posts, but MAN! there is a LOT! Does anyone know if is ok to drink sports drinks after working out? There are a few that are low carb, calories, sugar etc.
Thanks!
Hello….
QUICK QUESTION CAN I HAVE ALCOHOLIC DRINKS ON MY CHEAT DAY???? PLS LET ME KNOW
THANKS
KARY
How’s it going Tim?
For the protein, is eating Tilapia ok?
And is it ok to eat a fruit or two after working out?…I like eating a banana or orange for the Vitamin C and Potassium.
Hi Leo,
An orange after a workout won’t hurt you, and tilapia (I assume the fish) is fine.
Good luck!
Tim
Has anyone had a problem digesting so many beans?
I just completed my first week- I lost 4lbs! Today was my cheat day and I think I may just have one cheat meal next week, because I literally felt sick after eating carbs today.
Only 8 more lbs to go to reach goal!
Start weight: 135
Today: 131
Goal: 123
Hey Tim, Mark et al,
3 weeks, lost 12 pounds – have really noticed a change in my lifestyle – like I don’t need to focus on eating ‘correctly’ – I seem to do it automatically now. Although – I am still going to stick to it for the 30 days. I probably would lose the habit if I lost focus on the 30 days.
Thanks for the tips/info Mark. Did an informal fat pinch test (which consisted of the very scientific and precise method of pinching my pec with my fingers). If I lose any more fat, I will look like a bit of a girly man. I don’t look a great deal different from when I was a strong and fit athlete (that’s the lie I tell myself anyway) just that the fat has taken the place of the muscle – so I still look like a big bloke – just not a big strong bloke – because I’m not.
Just moved into my new house and carried the wife through the door – was shaking because of lack of strength (nothing to do with the wife – I promise honey).
Think I’m going to jump over to the Geek to Freak blog (if there is one). Been using the excuse of an elbow injury a few years ago to stop working out all together – just because I loved to bench press so much. (*sob) So I’ll check in every now and then on this blog, but I’m mostly going to focus on building some mass now.
Tim, thanks heaps mate, and thanks to everyone who posts on this blog. It really helps to know others are doing the same thing I think.
Cheers
Hi all! I started this diet today. I don’t have any questions because I’ve read every last posting. I hope to have as much success as some of you have had. 20 pounds in a month would be amazing. I am going to follow this diet to the letter—protein, veggies, beans. Can’t get any easier than that. And then of course the Saturday cheat day! Good luck everyone and I’ll keep you posted on my progress.
To Karina: yes, you can have alchohol drinks on your cheat. You may also have 1-2 glasses of red wine before bed.
Hi Tim,
Just wondered if you had any thoughts on eating Chili Con Carne with vegetables added on the side – would this fit in with your diet…?
Cheers, Lewis
I’m back on this again! I tried it for a week and lost 6 pounds. I’m going to do it again but this time I’m going to exercise too! I’m to go from 226 to 170 in total. Hopefully I’ll be the 206 in the next 30 days so we’ll see!
I’ve been following this diet for two weeks, the first week modified to ease me into not eating white carbs. So far, I’ve lost 7 lbs 🙂 Which is awesome! Thanks! ?
Just wanted to pop in for some meal suggestions..
Healthy Baked Chicken
Healthy eating can be delicious. Here is one of my favorite ways to prepare chicken that is not only healthy but your whole family will be asking for more!
Healthy Baked Chicken
Ingredients:
1-2 Tbsp unrefined, organic coconut oil (Why? – Details found in Chapter 8 of the Diet Solution Program. Can be purchased at http://www.wildfamilynaturals.com)
1 tsp organic minced garlic (I buy this already minced)
1 tsp Celtic sea salt (Why? – Details found in Chapter 12 of the Diet Solution Program. Can be purchased at http://www.celticseas.com)
1 whole lemon
1 whole red onion
3-4 lb whole chicken (I buy all my meat and poultry from http://www.grasslandmeats.com)
Preheat the oven to 375 degrees.
I mixed the coconut oil, garlic and sea salt in a bowl. I rinsed
the whole chicken and transferred it to an oven safe pan. I then
coated the chicken with the coconut oil mixture (I put the mixture
on my hands and rubbed the mixture under all of the chicken skin.
Yes, I got down and dirty with it). I then cut the whole lemon into
4 parts (after I washed my hands of course). I put all 4 pieces of
lemon under the chicken skin, spread apart around the chicken. I
then cut the red onion in 4 parts and put that in the chicken
cavity. This whole process took me less than 10 minutes. I put the
chicken in the oven at 375 degrees and it was delicious in 1.5
hours.
Just wanted to quote you on this. Love it! 🙂
“That’s right: eating pure crap can help you lose fat. Welcome to Utopia.”
hi im going to try the diet but what can i have for lunch and dinner, and will it work on me?
I was wondering if it would be bad to drink orange juice or carrot juice. Also could you give me some more info on how to gain muscle and lose fat at the same time. The reason is because i only have a little body fat and its pretty much like baby fat, so I don’t really need to lose weight i just need to lose the fat.
Thanks
Moe
@Tyson
Hey Man – that is good to hear. I am 2 weeks into it, I have flubbed a couple times but I am still down about 9-10lbs. Started at 217 down to about 208-, it fluctuates a lot.
I wish you luck on the muscle gaining. I will definitely want to give that a try, but for right now I want to lose the flabbage. I will also peek in on your progress in that blog to watch your progress. Congrats on the new house and just tell your wife you were shaking for excitement!
I am reading some conflicting posts on the thread, so I just wanted to clarify…
One person says it’s okay to have a serving (1/2 cup) of lowfat cottage cheese as another means of protein in the morning, and others says that it should be absolutely avoided.
So can I have cottage cheese in moderation? Or will it completely derail the rest of the diet?
Thanks all!!
@alphabrenna,
1/2 cup of cottage cheese (low-fat) is fine.
Best,
Tim
Can you please clarify how many times a week you hit the gym during isolation (fat loss)? And how’s the diet plan on that particular day?
Do you eat again before bed or the calorie intake through the post-workout meal and the supplements (casein, High GI drink) is enough?
You have also mentioned that one should avoid milk on this diet. Does that mean that Micellar Casein should be avoided before bed as well? If yes, how would you nurture the muscles during sleep?
I know you may be able to do it without exercise in 30 days but the one key to metabolism is to generate that momentum to burn the stored fat that get stored in our body.
I still believe in the balance of diet, exercise, and some supplementation for effective weight management.
And yes, people may not believe it but water do make wonders in weight management. Nature’s best detox solution.
You didn’t mention fish and nuts! Are these allowed ?
I am a 30 year old woman who weights 125 pounds and am looking to lose these last very very very stubborn pounds they have stuck with me (literally on my thigh and stomach areas for the last 5 years) and have been the hardest to try and get rid of ..any other suggestions besides following the diet as far as what and how much exercise to include sorry saw the post on the fish and nuts… Could you please give us a list of at least some other vegetables we can freely eat besides the ones mentioned in your diet above? Also is salmon ok to eat “as much as we’d like”? i am motivated and ready so please respond back Tim!!!!
hey im going to start the diet that you put up. my boyfriend told me that i have to loose weight and i way 120lbs and i thought that was skinny and everytime i look in the mirror now i see fat. so please help me can you tell me everything that you ate when you were on this diet
A few questions for Tim!
You mentioned that you eat an orange at bedtime, also you mentioned it would be ok to eat an orange at breakfast; then on 3-1-09 you said 1 – 2 fruits a day was ok too. Is fruit now recommended?
On 1-26-09 you said “baked beans” were ok, is that correct? All baked beans that I have seen have sweetners in them, please help with this one.
On 5-18-09 you mention some sweetners were ok? What would you suggest? Hoping it is “honey”!
One last thing, is peanut butter made with only peanuts and salt ok? amounts?
Thank You ever so very much!
I’m going the distance with this diet….
A 10 week study to prove just how physiologically possible it is to lose more than the standard “2 lbs of fat per week”, which I never believed. Oh AND to be in unbelievable shape for my 20 year H.S. reunion, a better Dad, husband…
I’ll be taking pictures and all, so anyone who cares to see in the end just let me know.
Diet:
1) Chicken/Beans/Veggies
2) G.F. Beef/Beans/Veggies
3) Cod/Beans/Veggies
1-2 scoops NO-Xplode
Workout
4) 1 scoop protein / 2 scoops Waxy Maize
5) Big bowl of white rice / organic wheat free hoisen
1-2 Glasses Red Wine
I’m in week #2 now down 7 lbs already, even after Saturday Cheat which I believe is mandatory for leptin levels.
Starting weight: 239
Current weight: 232
Goal: 190
Tim, if you’d like pics for any upcoming project just let me know and I’ll send them upon completion. Thanks for the great post!
Thanks for posting this information. I started this diet 4 weeks ago and have only lost 5 lbs, 1 inch off waist and 1 inch off hips but I have lost 2 inches off thighs. I am also 20 weeks postnatal. I’m not sure why I have not lost more lbs. I have been very strict with carbs, protein and fat. I’ve used the ketostix so I know I am in ketosis. The only thing I am not good at is carbing up. Could this be why or would I be losing more by not carbing up? Would this diet have different effects for a postnatal person? Thanks.
Hi Shayd,
Perhaps you are snacking on high-calorie foods like nuts? The most common explanation for not losing fat on this diet: snacking on handfuls of nuts or dried fruits. Several hundred calories per “snack”.
Good luck!
Tim
I love salt….is putting salt on beans and veggies ok?
Ok, grits are white so they’re out? Say not so!
Hi Tim and co…
Started this 48 hours ago, noticing a difference already.
A few quick questions…
I bought green lentils, black beans and pinto beans… all take well over an hour to cook… are there any legumes that suit this diet that are not listed?
I am going to go to the gym a few times a week… is the post work out pizza a one-off? regular thing? essential?
Thanks
Hi, I love your rules…it seems like it will really work im going to start on it today. 🙂 Its summer and i bought a new bathing suit so i want to loose some weight. I love how you put personality in your rule statement paragraphs. 🙂 Im 15 and maybe doing this will make me alot healthier but i hope not to loose more than 20 lbs. Then i would be to skinny but keeping on this plan will just make me healthier right? And i shouldn’t loose more pounds than i would need right? But thankyou 🙂
WOW- This REALLY works! I lost 23 lbs in 28 days- and counting! I’m PSYCHED! Thank you thank you thank you! I look awesome…lost all the baby fat from 7 yrs ago! I’m a new person- YOU can do it too!
Just posting another comment about my experiences. I’ve lost almost 35 pounds within 2 1/2 months. I’ve been doing some strength training and intense cardio, but I’m very happy with my results so far! I went home a few weeks ago and my parents noticed my weight loss as well, so it’s good to see this isn’t all in vain.
I’m only 6 or 7 lbs or so from finally being under 300 lbs again for the first time in 5 years. Thank you so much for this informative information.
Shayd~
I am also trying to lose weight after my baby. she is 7 months and i have been on the diet for 1 month and have only lost 5 lbs. Maybe it’s something to do with our hormones from pregnancy. I am at a loss too since everyone else is losing weight and I have been following the diet as well..
Ashley – if your boyfriend told you that you “have to lose weight” and you are not morbidly obese, then losing *the boyfriend* is more important than any diet. Kick him and his concentration-camp-fashion-model fantasies out the door and down the stairs. Then, do whatever you want to do for *your* reasons. 🙂 I think Tim pretty much listed everything he ate in the main post – lots of the same slow-carb meals throughout the week and then junk food on his go-crazy Saturdays.
was corn ok to eat?
I’m about a week into this diet and I find myself struggling with hunger and depleted energy, especially in between lunch and dinner. I have my eating schedule set up almost exactly like Tim’s, minus the red wine. I’ve been eating portions larger than I’m use to, though I’m sure my calorie intake has dropped. My meals consist of equal amounts of lean protein, vegetables and legumes.
Is this period of hunger and lack of energy my body adjusting to the diet? Am I simply not eating enough?
Tim!
I posted several questions I have about your great diet, but you have not answered them yet! Please do! They are about:
fruit
sweetners
baked beans
peanut butter
I feel I hurt your feelings, I certainly did not mean to.
Right now my feelings are hurt because others questions have been answered and not mine.
Leona
i dont eat breakfast before i go to school, i usually eat something when i get there like half a sandwhich out my lunch, is this good or shall i have a few things before i go, like a fruit smoothie?
I have been doing a version of this diet since fall 08 and have lost 77 lbs.My personal trainer gave me a nutrition plan doing this and low carb protein shakes. I went from 236 lbs. to 159 lbs and I am a female, who is only 5’5. (and still going, but it is getting harder now that I am smaller and getting into older fat). I work out twice a day (1 1/2 hour cardio in the morning and weights/45 min. more cardio in the afternoon). I have been cheating on the diet more recently, but maintain by doing tougher cardio (like running faster than I usually do). I still have a long way to go to achieve my goal (125lbs.)
Just beautiful. Simple and logical… What every diet should be.
Why can’t everyone just take this simple advice and use it!
And over 2000 comments!!!! FAR OUT!! That’s ridiculous!!!
Three months on diet and have lost 35 pounds, not including the muscle I have added from my strength training! Loving it, Tim!
i have been doing this for a week now and lost 5 lbs. i actually started last thurs and fri and 1/2 day sat, then ate what i wanted sat evening and sunday and was back on it mon jun1, 2009, and i have already dropped 5 lbs. i started at 210 and i am now 204.9 i have been eating meat, beans and a veggie at least 4x a day and some days i am just not hungry like i use to be, i am craving something sweet today, but i am waiting either til tomorrow sat or sun to have my all out day to eat. it’s working for me and my aim is to lose 20 pounds by june 30, 2009, i started 4 days before june 1, that’s close to being over 30 days.
After my cheat day I had gained 2 pounds in food then after two days I went back down to the weight I was before the cheat day, I had taken a week off the diet but I am restarting it today, surprisingly I did not gain any weight during my week off.
I’ve been on this eating plan for 6 days and have lost 4 pounds…probably mostly water weight but I’ll take it. Today is my free day and I’m sure I’ll put on some of that weight back on. I’m trying not to go too crazy though. So far I’m am loving this “diet”!
Good job Jana and Yvonne! Keep checking back in with your progress.
Hi Tim,
‘Rule #3: Don’t drink calories’ seems to be crucial but IMHO should say:
‘Rule #3: Don’t drink sweet or artificially sweetened drinks’
Carbohydrates (sugars) are causing insulin increase in our blood and insulin triggers storing of sugars and fats from blood to fat cells. That is why we gain fat.
sugars or fats = energy
sugars or fats + high insulin = body fat
Surprisingly no/low-calories products (drink, yoghurts, etc) containing artificial sweeteners seems to be equally dangerous.
Artificial sweetener Acesulfame K (which is usually pared with Aspartame in most no-calories products) causes a rapid increase of Insulin in blood* (just like sugar) which stimulates body’s fat storage.
So they do not have calories (carbohydrates) but still make us fat.
————-
* http://tinyurl.com/m2gn4p – The effect of artificial sweetener on insulin secretion. – Liang Y, Steinbach G, Maier V, Pfeiffer EF.
* http://tinyurl.com/obbsqo – Effects of artificial sweeteners on insulin release and cationic fluxes in rat pancreatic islets. – Malaisse W J; Vanonderbergen A; Louchami K; Jijakli H; Malaisse-Lagae F
How many calories should I be eating on this diet/lifesyle a day. I am a sedentary person/secretary/receptionist/at home mom. 5’3″ trying to get to 155 and how many calories should I eat to maintain 155?
thanks,
sugar
Today was my first weigh in, lost 3 #! 9 more #’s to goal. Not bad for a “senior citizen”!
Today is also my first cheat day, I was surprised with it, my home-made oatmeal wheat bread did not taste that great, neither did the cookie I had! Being without bread and sweets I thought they would taste ever so good!
I will not step on the scale for a week.
This does indeed work!
Wish everyone the best!
week two:
after my cheat day last saturday i gained back the 4 lbs i lost. i weighed myself again today and i have lost one more lb combined with the original four. i wasn’t as strict this week as i was the first week (damn pms, i ate 3 handfuls of chocolate chips a couple days before weigh in. booo-urns on me) but i still am down. only 10lbs more to go!
start: 135
week one: 131
today (week two): 130
goal: 120 (ish)
i think i may just have a cheat meal instead of a cheat day. it was really disheartening to get on the scale and see that a weeks worth of “work” had gone to crap in only 12 hours. and surprisingly enough, i really don’t have cravings for carbs in general. when i do cheat now i get stuffy and sneezy, and i have more energy than i originally did. honestly, i have never felt this good on a diet…and felt like it wasn’t a diet.
thanks again tim. 🙂
is vodka bad? cause i love to drink on the weekends what should i drink? and what about dairy dont we need calcium?
[…] getting even more definition. Diet plays a big part in all this and I usually try to stick to a Slow Carb diet wich is low in total carbs and skips pastas, bread, potatoes and all refined sugars. Of course, […]
thank you.
[…] I’ve succesfuly used the cheat day as suggested by author Tim Ferriss (20 lbs. in 30 days). He suggests setting aside one day a week as your cheat day. You can eat everything you’re […]
for the guy who said no chili powder because its loaded with sugar that IS NOT TRUE, the pre packaged chili seasoning mixes have sugar but not the actually chili powder
to Leona,
no fruit, Tim does say you can have an orange here and there and it wont hurt, but other than that I don’t think you should eat it. (while being very strict on the diet anyway, we do need fruit to be healthy in the long run)
He says sweeteners are ok, I would assume that’s in moderation as some people say they are a big no no.
Baked beans are usually loaded with extra oil and fat unless you’re making them yourself in a healthy way, I would stay away from them.
And I’m pretty sure he mentioned no peanuts but almonds or walnuts are ok, but be careful it’s easy to eat 1,000 calories on nuts in no time!
Mike, I read what you said about artificial sweeteners raising insulin levels, what about stevia? Also, question Tim, how many carbohydrates are in a can of beans? the can says, 3.5 servings, total carbs 20 grams is that 20 grams per serving or 20 grams per can….Total carbs 20 gm is what the can says.
Thanks,
also i have had a successful week lost 7 lbs, gain 3 lbs on my eat cheat day…but i know i will lose it cause i am back on today…i chose sunday as my cheat day, i am graduating next saturday so i may make sat my cheat day for next week, but i prefer sundays, but i know we are going out after graduation.
week one started june 1, 2009 weighed 209
june 7, 2009 weighed 202
cheat day was june 7th 202 weight before started eating
june 8, 2009 weighted 205
will keep you up on weight.
i am using a lot of spices in my beans hope that is okay