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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Cory,
I felt like you did on my first week, I am going into my second week, I ate a lot of carbs on my cheat day hoping it filled my muscles, fat, whatever with carbs.. i had oatmeal for breakfast with butter, almonds, and stevia, peaches 2, nectarine 1, roast beef slices a pack (lunch meat style), movie popcorn with butter, soda, sweet potatoe casserole, had a coffee ice cream drink from Wendy’s couldn’t finish it but i feel a whole lot better today. I will see how it goes this week and the weekend
Hi Tim and Everyone –
Figured it was time for another update. So, I’ve been eating this way since April 15th and I feel and look great. I’m not one to get on scales on a consistent basis, so I honestly can’t tell you just how much weight I’ve lost at this point, but I started at 151lbs and have probably lost about 10lbs or so. I know my body looks good, my clothes fit better and I’m getting more stares and whistles! lol
For a minute, I was losing a little too much, so I decided to add 2 cheat days to my plan. It seems to work out for me. I’m still very strict with the eating during the week and have taken a little down time from my workouts. I’m usually a gym rat, but every 3 months I take 2-3 weeks off from any strenuous work outs. I never have a difficult time getting back on track when it’s time and oddly enough my body reacts very positively to this “downtime.”
Because I’m being consistent with this way of eating, I’m noticing that some days I’m a little burnt out on beans and end up not eating all. Prolly not good to do, but a girl can only eat so many beans!
I’m still seeing my little 4 pack developing – don’t think I’ll ever have a 6 pack – I’ve had 2 kids and that baby pouch is here to stay – unless of course, I lose a bunch of weight and get lipo or a tummy tuck. Don’t think that’s gonna happen. I like me just the way I am.
So, good luck to everyone….stay positive and you’ll soon achieve your weight loss goals.
Dale what did you do to lose 23 pounds in 28 days, did you work out?, did you follow the diet to the T?what?
i am a 5′ tall, female, and 21 years of age, 130 lbs. i always promise myself to start my diet but every time i eat my meal i can’t help but exceed to my planned measure of food.
there was a time when i was very desperate to loose weight that i took capsules that promise to remove fats even if i in take the same amount of food.but instead i gained weight.
it gave me so much depression. and i wanted to feel good about myself.
but the foods you r not suggesting to take are the ones most available to us.
Tim, you didn’t lose 25 pounds of fat. You mostly lost water and on top of that a few pounds of fat.
Hey there!
I’ve been using this W.O.E. for a week, and it has yielded some really fantastic results. I’m down 10 pounds (yay!)
I have quite a bit of weight to lose (over 100 pounds), so don’t feel discouraged out there if you don’t have this result on your first week. It’s all relative.
Find I have a hard time getting the amount of calories that I should be consuming at my weight without eating 5 meals or so… I get so hungry! But I noticed two very interesting things on my “cheat day”
— Like Tim says, the foods you “love” eaten in excess will make you feel ill. When you’re not used to eating it (and I had been avoiding sugar products for weeks before I started this W.O.E.), sugar can make you feel rather worn down and ill. I wanted something sweet all week – and then when I eat it, I wanna puke! Funny stuff
— My stomach has shrunk. On my cheat day, I couldn’t eat nearly as much as I usually do in one setting. I’m not surprised that this would happen per say, just that it happened so fast.
I will try to pop back in with an update or two – in the meantime, thanks for the article, Tim! I have your book on my bookshelf… maybe I should read it, huh?
Cheers,
~ Josette ~
Heyy.
So i wanted to try this to lose about 15-20 lbs and I was wondering, how much should I eat of each thing?
I get full really easy, but I don’t want to not eat enough and slow down my metabolism.
Thanks!
i can not lose weight its hard for me to but food is addicting to me and i try and try and try to lose weight but i can please help me i am on my 4th day of dieting but im stuck with the same weight i had 3 days ago!!!
@ Richard : Thank you very much for your replay regarding Proteins.
Will start this plan soon. Thanks again!
Currently down to 231, losing the last bit of Saturday’s “cheat” water. This diet works!
I am starving and craving sugar worse then badly. But in less then four day I’m down 4lbs.
Hello,
It’s sugar again, I have been eating the way Tim says, and I am losing, question? I have been using a lot of herbs and spices is that okay?
herbs like: fennel, onion & garlic powder, basil, oregano, red pepper flakes, cumin, curry, etc….all the spices with no sugar, corn syrup, no form of sugar? is this okay i have also added 2 cups of herbal tea no sweeteners maybe stevia
So how many carbs should you limit yourself to on a daily basis? Is there a suggested range?
I read this again and again. Love it! Thanks.
I’m back on the wagon as of this morning. I’ve decided to stair-step my weight loss goals instead of looking at it as one big colossal number (which seems much more daunting to me). I have a total of 32lbs to lose My initial goal is 7lbs. So, here goes day one.
BTW, I made a vat of white chicken chili last night. Just add a salad or veggie on the side and you are good to go… here is the recipe:
1 T olive oil
2 med onions, chopped
4 cloves garlic, minced
2 4oz cans chopped green chiles
4 cups chopped cooked chicken
2 t ground cumin
1.5 t dried oregano, crumbled
.25 t cayenne or crushed red pepper (depending on taste)
3 16 oz cans, great northern beans, drained & rinsed
6 cups chicken broth
salt
pepper
Heat oil in large heavy pot to med/high.
Add onions & saute until translucent, about 10 minutes.
Add garlic, chiles, chicken, cumin, oregano, and hot pepper.
Saute 2 minutes.
Add beans and chicken broth.
Bring to a boil, reduce heat and simmer 2 hours or more.
Add salt and pepper to taste
Wish me luck everyone… I wish you the same.
PritiBrownEyes
Thanks for the post that chili sounds great I will make that.
YW Sugar… Tim says spices and seasonings are a GO! But beware of CONDIMENTS and (Ketsup, BBQ Sauce, etc) because they have lots of sugar and are completely void of nutrition. Herbal tea is also OK if you don’t add honey/sugar/etc.
Another Recipe:
I really like meals I can make ahead so that I don’t have to THINK about what I’m going to eat. Another good make ahead meal are Taco Rollups/Taco salad. If you like Tex-Mex you will love this because you stick to the plan and still feel like you are eating something yummy that you would normally eat (minus the sour cream and cheese)…
Following is MY recipe, but the good thing is, you can fiddle with it until you get it how YOU like it! I always make enough for several meals. It takes less than 10 minutes to make which is a plus becuase I am a mom and time is at a premium:
3lbs Ground Turkey
2 Cans Black Beans (Pinto, Refried or whatever beans you like)
1-2 Cans Whole Kernal Corn (Yellow or White)
2 Packets Taco Seasoning
Several lettuce leafs (if making taco’s)
OPTIONAL: Guacamole and Salsa
DIRECTIONS: Brown ground turkey, add taco seasoning and stir. Add black beans (drained); add corn (drained). Mix it all together and VOILA!
You can roll it up in a lettuce leaf and eat like a taco OR you can eat it over lettuce like a salad.
My peanut butter says ” salt and peanuts” serving size is 2 Tablespoons.
Is this ok for a protien source and is 2 Tablespoons ok?
Thank You!
Hi Leona,
On a posting dated 5 May 2008, Tim says:
“Mixed nuts (no peanuts or macadamia) or almonds are great.”
Priti: I also think Tim said no corn. I’m sure a little corn won’t hurt though. Just wanted to let you know if case you were trying to follow the diet exactly.
It will be 2 weeks for me on Saturday. I will post my weight loss results then.
Good luck everyone!
hey tim im going to try the diet i hope it works it sound gross but i want to loose weight. thanks for the tips tim bye
i was so happy to c this page, sinds im trying so hard to keep my body in shape.so sinds im a girl and still21 years old, is it oke if i follow this dieting program????? im gonna start doing this 2moro onwards. so can u please tell me this process is safe enough to follow? please just let me know…and my weight is 55k and my height is 5.4..so im hoping to come down till 50k ormaby less, but not less than 45…im so happy to c this again!!!!!!
@Sarah… on Tim’s 4/13/07 posting he mentioned eating chunky salsa w/beans, corn etc. so I figured the corn was a GO… I’ll have to read back and see if he gives it the Jolly Roger somewhere.
By the by, 2lbs down since yesterday.
Good luck everyone!
Has anyone tried oil pulling? If so, what type of oils have you tried and what were the results? I’m looking for good ways to detox and cleanse that can be done on an on-going basis.
@ Jeff
I had never heard of Oil Pulling, but it sounded interesting to me… so here is a link to some information…
http://www.healthy-holistic-living.com/what-is-oil-pulling.html
It says organic cold pressed sesame oil or sunflower oil is best…
@ Jeff (again)…
WOW this oil pulling stuff is intense. I think I’m gonna have to give this a go for sure! Eastern Medicine and tecniques sometimes seem far superior to our Western ones … If you decide to move forward, keep me posted Jeff!!
To date I have spent over $50k on plastic surgeries, liposuction, laser hair removal, etc to ‘improve’ myself according to our shallow American standards… I wish I would have found this site first, (sigh).
Well, I figured I’d touch base and let you guys know that I’ve lost 8 lbs. in the past 2 1/2 weeks I’ve been on the diet. Yippee! I have been doing it with a lot of black bean salad, a lot of warm pinto beans, a lot of dark greens cold salad with chicken. But I am not one of those people who say it is a breeze, or the easiest thing ever. I feel homicidal! I get super tired, weak, dizzy, incredibly cranky and irritable, and all I can think about is food food food. Not junk like brownies or ice-cream: I find myself practically weeping for a turkey sandwich with Miracle whip on 12 grain bread. During the first day of my monthly cycle I actually passed out from weakness – all went black, fell down to the ground! Is this common for females? My husband is doing this diet too, the same meals I am, and he has lost almost 20 lbs. in the last 4 weeks. He doesn’t like the meals, but he is breezing by eating the same portions I do! I am 5’2″, size 5, was 130lbs and now 122 lbs, am trying to get back to my pre-marriage size 3 115 lbs, mainly I want to lose my little tummy fat and chubby face. Please let me know if this is happening to any other women out there… the PMS all the time symptoms? Do I need to adjust my portion ratios in some way?
Here is my three-month update. I changed to Tim’s regime on 9 March as a Lenten devotional. It was so successful that I decided to keep doing it after Holy Week. I have now lost 17.5 kg (38.6 lb) and am at the midway point to my target loss of 35 kg (77 lb). I have three boxes of Land’s End clothes that are being sent back today because I need a new wardrobe. I have gone from the outermost hole on my belt to the innermost, and the darn thing doesn’t fit me anymore! I have dropped 4+ inches in my waist and feel fantastic. All of this was done without exercise because I am still recovering from a traffic accident that happened last year. But more loss to come, I am sure. Thanks again, Tim, for sharing this regime. As I said before, let me know when you are in the UK so I can take you out for a thank-you meal.
Hi, I have been trying to lose weight now for many years without success. I’ve tried nearly all the diets going but cannot seem to lose any weight, so I though i’d try one more time (after coming across your blog).
Anyway, I have been trying this diet now for nearly 3 months and still cannot seem to lose anything. I haven’t lost even 1 pound. I now visit the gym three times a week to work out (for at least and hour) but even this does not work.
I am so disappointed/frustrated and dont know what to do next.
I really don’t understand what I am doing wrong.
For Breakfast I have scrambled egg/pinto beans, Lunch consists of mixed veg, pinto beans and a slice of ham – Dinner is pretty much the same as lunch. In fact all i eat is mixed veg and pinto beans !
The only thing I can think of is that I am eating too much of the veg and the pinto beans. Is there a limit to the amount of veg pinto beans that I should eat. Could this be the problem.
Any advice or help would be greatly appreciated as I feel so down.
Thanks
Tim,
Just wanted to drop a few lines to thank you for your ideas; I follow this new way of eating and have loss 13 pounds in 4 months; the most interesting thing is I am eating healthy and enjoy every minute of it.
Also I am stating to practice your other ideas on goals and my my life is changing dramatically.
Thanks so much for sharing with the world what has worked for you.
Johnny
Hi Tim,
I have been a vegetarian for over 7 years now; I however do eat fish, but I try to avoid it. Throughout the years I have neglected the dietary part of my ethical choice and consequently gained weight. I am so tired of eating eggs and tofu to replace meat. No that my thesis is almost done, I feel confident to start exercising again and changing my ways. What do you think is the best way to start exercising and what should I be eating?
I have started your diet, quit frankly, it really makes me TIRED! Is that normal?
Merci beaucoup!
I too am having a very hard time! Last week i lost 3 # but this week it is only 1/2 #!!!! Depressing! I found a web site i like called Spark and there it tells all kinds of things about weight loss, it is free, it gives the amount of calories one should eat in a day according to your age, height, acticity level, etc. Mine says to maintian I should eat 1400 calores a day. So I feel that on this diet I eat more then that some days.
I like Tims diet but maybe for me it is not a good one, think???
Sorry to see others are not doing so good, I feel their pain ( but then again, misery likes company)!!!!!!!!!!!!
Hello,
I just came off of a 10 day detox under the supervision of my natural path. A lot of this sounds the same. Except the milk. I was losing weight until i started have Rice protein shakes for breakfast. I was using milk to mix it. Do you think protein shakes are okay for breakfast with water? I am on a trip in a European country and bread is all the family i am staying with has for breakfast. Any ideas?
Cheers
I am happy to report that since Wednesday I am down 7lbs which was my immediate goal! Since my first Saturday *designated cheat day* was only 4 days after starting the new eating plan, I decided not to cheat-cheat… but I did eat half an Apple Crisp a la Mode and a delicious (not to big) slice of NY Cheesecake w/strawberry topping… (YUM). Now I am only 25 lbs from my ultimate goal which I hope to reach before my B-day in August.
I sincerely hope I am not only losing water weight… that would truely suck.
One amazing thing I have discovered/realized is that when you are eating the same meals over and over… you are FAR LESS LIKELY to overeat… even if it is something that you really like (my white chicken chili for instance). After eating it two or three days in a row, you really only want to eat enough to satisfy your hunger… Therefore you eat MUCH MUCH less. Atleast that is my experience.
~~~For anyone not losing any weight my recomendations would be:
*Drink lots more water! If you are dehydrated your body will hold on to everything.
* Eat less meat and beans and LOTS more veggies… preferably RAW (leafy greens, especially spinach will promote eliminations – gross, I know.)
*Lastly, as much as I hate HATE to say this (because I tend to be a little on the prissy side) you are just going to have to reconcile yourself to getting in some cardio… walk, jog, dance, spin… yes ladies and gentlemen… you are going to have to (wait for it…..WAIT FOR IT)…………… SWEAT.
I have 2 questions about this diet, I’m not sure if they’ve been covered.
1. how sustainable is the weight loss? if you follow the plan for some time, get results, and then revert back to a low calorie, but not carb restricted diet, will all the weight come back? can you possibly alternate weeks of this diet with weeks of less restricted eating to get similar, but not as dramatic effects?
2. where does dairy fit into this? Is non fat plain yogurt okay?
Tim,
Once we loose the weight that we need to loose, do we still need to follow this diet? Can we add fruit and whole grain bread? I love drinking milk because of the calcium. I am 36, and Osteoporosis is something I dont want to get when I get older. I take calcium supplements but it is not enough to make the daily recommendations which is 1200 to 1500 a day for women.
I’ve lost 3 lbs in the first week. How does one know if this is water weight or fat being lost?
What’s up y’all! Just wanted to comment and tell people about my results.
2 1/2 weeks ago I was at about 180 with ~16% body fat. This is the highest I’ve ever been, higher then my freshman year in college.
The last 2 1/2 weeks I’ve been on this diet, doing HIIT (high interval tranining) one day and been on the ‘hundred push up’ plan the next (I’m on week 2 day 1), cheat day is on Saturday and no excercise on Sunday.
In the first week alone I went down to 173, losing 7 lbs! Most of it was water weight though I’m sure; still 7 lbs is ridiculous. The last week and 1/2 I’ve “only” lost 2 lbs., down to 171 and 14% body fat (since last friday), but I’ve been as low as 168 after a good hearty workout and shower. All this in 2 and 1/2 weeks! I’ve definately gained more muscle mass and have gotten leaner.
My advice to anyone asking for what they can and can not eat, is to JUST KEEP IT SIMPLE. Eat what is written, the more strict you are, the better off you’ll be. I pretty much ate black beans, veggies, and chicken the past 2 1/2 weeks and it’s worked great, don’t over complicate things or else you won’t be actually be following this plan.
Thanks Tim for the guidance, I’m gonna try and make this more of a lifestyle change then a 1 month crash diet!
Loosing weight it just annoying, I can do it! I know I can, but just exersicing & not eating fast-food or eating fast-food but in smaller portions, is just too hard… I don’t mind no fast-food to be honest I can live without it & it’s fine just everything is so tempting… chocolate, crisps, chips… (all my weak point)
As for exercise I don’t mind it, acutally running gives me a real adreneline rush & I feel so amazing when I have finished doing a lap, but it’s hard to fit in to normal life… I have so much to do! But back to the point,
Thanks for the advice I am going to try & follow it, actually not just try, I am going to follow it to the letter… I need to ask though… has any-body tried the Atkins Diet? Is it good? Does it work? Is it worth doing? I have been told it’s good, but I don’t know, so anybody?
Thanks!
I’m still amazed at the amount of people that do not get the program. It’s so imcredibly simple with only 4 rules, how can that be hard to follow with only 4 rules? Honestly it is just like any other diet but with simplized rules to it. ONe thing i would do is be careful on the ALL YOU CAN EAT DAYS. Eat enough of what you want but don’t pack in 10,000 calories this won’t work at all.
For your meals just make sure to have a serving of each one except veges PILE EM ON!! You can probably polish off a can and a half of beans a day i would assume.
Don’t over think things because once you do that it leads to a binge or just giving up. Of course it sucks not eating bread and what not but he does say you can eat these things after a 20 minute workout. I would say after a 20 minute weight workout and not a 20 minute run. Honestly with this sort of eating cardio is useless, which IMO is a useless way to lose weight as it is. Just a quick thought……. you go out for a run or walk for say 2-3 miles and you burn 300-400 calories than you go home and eaet that back in, what did that run do for you?
It’s just insight from someone who was a binge eater from over thinking now everything flows easier. So follow the simpliest rules i have ever seen and life weights and it will work for you. Also drink lots of water it makes everything move around better and out of you if you know what i mean. 🙂
Later
I am female aged 29 5″9 and started diet 13/04/09 and followed the ’30 day diet’ I a now havng Fri/Sat as cheat days and pretty much sticking to the plan. I posted a couple of comments back in April and May.
My weight has dropped from 12.6lb to 11.5lb which is nearly 10 weeks.
I have run 4 miles once a week for the last 3 weeks but thats about it in terms of exercise.
If you get hungry, try adding more beans to your meal!
I puree the beans sometimes with seasoning and garlic, make chillis, soups anything to break up boring beans ..:)
Kristal,
Sounds almost like a hyperglycemic thing…i am by no means a doctor and do recommend you at least talk to one. and stop the diet until you figure it out…but if that is the case, sounds like you need to eat more beans. The dizziness and emotional things happened to me also. Have you ever been diagnosed with PMDD? Could be something other than the diet. Also remember this is not for everybody. I hope I helped a little even though I rambled a little.
Shizuko
Week 3:
i have been fluctuating around 130-132, leaving me with a weight loss of 3-5 lbs.(I hadn’t been that strict with my eating- still a lot of cheese, and some high fat foods.) Yesterday I had my cheat day and really outdid myself and I weighed myself this morning and had gained 8 lbs. I am terrified that ONE day of eating badly could do this much damage. Obviously I am going to go back on the diet hardcore, but jesus. I really don’t think that can possibly be healthy? Could it water retention? I don’t recall eating much salt, but 8 lbs in one day seems off.
Mary
start: 135
current: 138
goal: 123
mood: depressed
1) Will fish interfere with this diet?
2) Tomato is a fruit, but Tim says salsa is okay…
1) Will fish interfere with fat loss?
2) Tomatoes are fruit, but Tim says salsa is okay, are tomatoes only okay in small amounts then?
3) Since the beans make me want to absolutely gag, is it okay if I keep my caloric load high enough to maintain metabolism through squash, almonds, and fish? Will this interfere with fat loss?
Started this “way of eating” on Sunday. Was really difficult at first because I dislike beans, but is going okay now. Occasionally I’ll give in and have a bite of bread or something..baad haha.
hello,
thanks i think this might help..
im 15 years old, i weight 120 lbs and im 4’12 ft
so i think should loose weight.. the problem is i cant go walk or anything so no sports training is possible .. what kind of things you think i can do at my home that would be good enough to burn my calories..
thanks for taking the time to read this
hey can you please tell me that ur diet plan can be adopted by a growing teenager as i am 15…will it not hamper my growth and development…please help me at the earliest so that i can start the same as soon as possible……..thenk u in advance……
update:
weighed myself again this morning and i am down to 130. that was the scariest water weight gain i’ve ever had.
start: 135
week 1: 131
week 2: 131 ish
week 3: 130
[…] and other legumes for example…) the Pollan’ation can be very compatible with the Tim Ferriss body fat reduction method I link at the lower right. This approach allows me, a person pre-disposed to high body fat and a […]
Hiya Tim (et al),
I’ve been using this WOE for 2 weeks now, and am down 16 pounds – yay!
If you are like me, when the hunger disappears, you just want to starve yourself to lose faster. It only works against you. I would reccomend to anyone out there that you figure out your BMR (lots of free online calculators for that), and then figure out from that how many calories you need to be taking in per day so you don’t stall your weight loss. If your body thinks you’re starving it, the loss will stop… no matter how little you eat.
— I wasn’t eating enough… had to take into account my activity levels (again, see the online calculators on the BMR pages)
— Upped my calories (hard, but with some nuts and protien, mission accomplished)
— Found and started taking the suppliments
— Water, water, iced tea, more water…. drink up
— Don’t forget to take your measurements
I’ve lost alot because I have a lot to lose. In addition, I didn’t realize how much of my diet was the whites (flour, rice, potatoes, pasta, pizza, bread, pre-packaged stuff). Just knowing that I can have some pizza if I consume it within 1.5 hrs. of a workout makes a GREAT inspiration to get off my butt and get to the gym.
This Sunday, my off day, I plan to have a steak with potatoes for dinner, and something like a mexican plate with rice, tortilla, and chips for lunch. Breakfast might be the Fiber One pancakes and sugar-free syrup… or I might just have the stand-by of eggs. Might even have some ice cream – it is Father’s Day, and that’s probably on the agenda for my hubby – who is also on the plan.
Sugar is the monster that really messes with your system. We each had (2) doughnuts the first Sunday, and it made us feel instantly sick to our stomachs. Amazing, but true!
I have well over 100 pounds to lose. This is happening, it’s going down! Just have to remember, like on the BIGGEST LOSER show, the second week is a bit of a slow down as the body adjusts to the new WOE (way of eating). As long as I feed my muscles, get out there and move, eat enough of the right foods, rest, and drink my water, the excess will eliminate itself.
I’ll keep you up to date – thanks for the information!
Cheers,
~ Josette ~
hey tim im jon and im 16 years old. i weighted about 180 lbs 4 months ago and now i weight 200 lbs. im working on changing my eating habits but im not really losing any weight. i have a lot of fat in the chest area and work out my chest at the gym to try to turn it into muscle, but it doesnt work. it does the complete opposite and makes them show more. what im asking is what workout routines can i do to lose weight and fat in the chest area?
HI All
Just wondering what your thoughts are on real organic yoghurt with live culture and so milk. We all do smoothies with organic yoghurt & fruit – is that ok? Also I noticed a reference to quinoa – does that include to amaranth/whole grain spelt? This is ver similar to the eating program used to promote gut recovery – except without any fermented foods. An reason why fermented foods are not inclulded?Thx
Shizuko –
Thanks for the ramblings. 🙂 I took your advice and made beans the #1 ingredient this week, and I have a lot more energy and am remarkably less cranky. The first couple weeks I made veggies #1 with a bit of beans and meat tossed in. This week it is beans, beans, beans… and I’m now down 10 pounds. Whoppee!
To the lady who posted the egg white/cabbage pancake: Absolutely Fantastic! It has the taste and texture of Chinese food, which really helped to break up my “Mexican meals” streak. THANK YOU!
Meat idea: Pork loin marinated overnight in a simmered down, watery sauce of Pinot Grigio, fresh rosemary, cracked pepper, crushed garlic and balsamic vinegar. Brown on stove top or grill, then cook in 400* oven for aprox 1/2 hour or until cooked through. Slice into medallions, then grill up some bell peppers, zucchini, peapods, and onions in the broth. This recipe is absolutely delicious, fits the diet perfectly (the wine is less than the full glass TIm recommends before bedtime, and it simmers down), and is such a break from Mexican style meals! We ate it tonight with a bowl of pinto beans on the side, and chopped up the rest of the tenderloin for salad lunches this week.
Hi Tim and Everyone,
I’ve been following this plan for a week and not lost anything 🙁 So I decided to read “ALL” the posts (should have read them all first) I have been eating exactly what you have listed except I have been eating chick peas as my main source of legumes, snacking on peanuts all day and eating half an avocado a day. I see now that’s the problem cut out the chick peas and replace them with beans or lentils and no nuts or avocado. So if anyone else isn’t losing weight maybe it’s what you are eating.
So I’m starting again tomorrow will keep you posted 🙂
hi!
i am 26 years old and my weight is 94kg.i was a psychiatric patient and had to take so many tablets and capsules.before psychiatric illness i was really a fit person.my weight was normal i.e 5okg.but now i have gained a lot of weight.by using your diet i have loosed my 6kg weight in two and half weeks.
can u tell me what can i take with green tea in small lunch at 5.if there are any particular biscuits or any other things which can help me in loosing weight and controlling my apetite plz do let me know.and 1 more thing i have to ask that other than specified food timings in your diet can a person eat some salads or fruits after having dinner.
thakfully
Today is my first official ‘Dieters Gone Wild’ day. I don’t really like it. I have been in such a groove with my eating this past week that I really would rather have stuck to the plan… HOWEVER rule number 4 is to cheat one day a week to ‘spike’ our calories… thereby keeping our body from thinking we are having some sort of food shortage…
What I’ve learned so far is that when I’m eating crap, my body craves water. Secondly, eating crap makes your stomach rumble in a most unladylike manner. This morning my weight was up 1lb… I had stalled out after losing 7lbs really quickly, so I’m hoping this will be enough of a shock to the system to get things moving again… I’ll write next week unless something amazing happens… Also, here is my recipe for the week! Enjoy.
Cuban Bean Salad
1/2 cup chopped cilantro
2 Tbsp. lemon juice
2 Tbsp. white wine vinegar
2 tsp. ground cumin
1 fresh jalapeño pepper, seeded, finely chopped
1/4 tsp. dried oregano leaves
1-1/2 cups chopped CLAUSSEN Kosher Dill Pickles
1 can (15 oz.) black beans, drained, rinsed
1 can (15 oz.) pinto beans, drained, rinsed
1 can (15 oz.) chickpeas (garbanzo beans), drained, rinsed
1 stalk celery, sliced
1/2 red pepper, cut into 2-inch strips
2 green onions, sliced
1 tomato, chopped
Drizzle of Olive Oil
MIX oil, cilantro, lemon juice, vinegar, cumin, jalapeno pepper and oregano in large bowl until well blended.
ADD remaining ingredients; mix lightly. Cover. Refrigerate 2 hours or overnight. Stir gently just before serving.
Salad may be prepared the day ahead. Cover and refrigerate until ready to serve. Substitute lime juice for lemon juice if desired.
Makes: 8 cups.
Heres the deal Tim,
Love the blog, love the book and now I love the diet. I apologize in advance for the length of the post.
My question is, and I hope you haven’t addressed this in previous posts, (I tried checking)
Whats the alternative for a Vegan? I don’t eat any meat of any kind, or dairy.
For protein I eat meat subs, such as…
Meatless meatballs from Trader Joes
Chickenless Strips from TJ
Gimme Lean Ground Sausage Style
Are there any red flags I should be on the lookout for within these substitutes.
Whats your take on quinoa, is it acceptable on the diet? And what about Fava beans.
So to break it down, my vegan alternative for the diet are the three meat/protein subs listed above,
Black legula lentils
Black beans
Pinto beans
Brocolli
Asparagus
Peas
Mixed Vegetables.
I would love to hear back from you.
Thanks
Tara
Tim,
I love this diet. I’ve tried a lot of diets, and I’ve never seen one that was this simple to keep to, plus was healthy at the same time. That includes in the 80s when I tried Herbalife shakes. It was really easy to do, but you can’t drink protein shakes your entire life.
In 2 weeks I have already lost 7 pounds, without any exercise. I plan on starting the exercise regimen soon. I never feel hungry, or like I am missing out on something. The beans are the key.
The 2 best things for me are knowing that I can get food like this when I am out, usually at a mexican restaurant, which has always been my weak point. The other thing is having one day where I can eat anything. Now I don’t feel like I am confining myself to a life with no fun food in it.
Great job, Tim, like always!
hey name is felichia rivera i am a mother of a baby boy he is 1 yrs old the reason why i am writing to you is because i need help to lose weight i have very low self esteem and i would like to lose weight and feel good and also look good .
thanks, felichia rivera
Hey Tim, how do you keep this diet up if you’re on the go? I’m rarely at home, and I usually rely on a nasty protein bar (20 grams protein/ 20 grams non-sugar carbs) for the midday snacks. Any advice?
Week 4:
Still maintaining at 130. Total of 6 lbs lost for the month so it seems. Not bad…but not great. Really I only need to lose about 7 more lbs, and my body is the kind that likes to hold onto weight, especially at the home stretch. I will stick to this diet another month and see if I can finally reach my goal.
so NO fruit?? that can’t be healthy!
@ Mary… are you working out at all?
@ Felichia – Now that you are a mom, your life will never be the same! Your son thinks you are the greatest thing since sliced bread… and he doesn’t care how thin you are!! But I understand you wanting to lose weight, because when we look good, we feel more confident!
The eating plan that you found here is a good place to start. But remember, losing weight is NOT EASY and it isn’t going to happen over night. You have to make up your mind to follow the plan and stick to it… NO EXCUSES. Put your son in the stroller and take him for a walk every night for 20 minutes, you will lose weight even faster! I would love to support you through your weight loss journey… you can email me at my screen name at hotmail. (Moderators, feel free to direct this info directly to Felichia if possible).
Everyone, please post your menus. Need ideas for new meals. 🙂
I currently do:
Break fast – Omelet – 1 egg white 1 egg mushroom, spinach, top w/ salsa and avocado
Lunch 1 – El Pollo Loco – 1 chicken breast, 1/2 pinto bean, 1/2 vegetables
Lunch 2 – El Pollo Loco – 1 chicken breast, 1/2 pinto bean, 1/2 vegetables
Dinner – Tuna Salad w/ beans, vegetables.
The tough thing is doing lunch and dinner meetings with this diet. Feel all weird telling clients etc. you can eat. I’ll just drink this water and wait to go home to make your own stuff.
[…] Today, he announced (via his twitter stream and blog) that his next book will be (tentatively titled – we hope) titled ‘From Rapid Fat Loss to Strongmen – A Guide to Becoming Superhuman‘. Apparently, its something that he’s been working on for the last couple of years and researching on himself for even longer. I’m just excited to read how he takes his particular brand of “lifestyle methodology” and apply it to fitness and nutrition. Given how his last book was received and his overall positive message, this book should be huge – especially if his other fitness endeavors are any indication (”Geek to Freak“, “How to lose 20 pounds in 30 days without exercise“). […]
Tim,
I’m Day 2 of the plan. Got headaches, but i’m sure this is the sugar withdrawal. Thanks for sharing this plan.
2 quick questions.
1. Why don’t you include milk or cheese in this plan?
2. What about Baked Salmon?
Thanks,
George Mario Cohen
ps:
Good luck on you’re soon to be published book: From Rapid Fat Loss to Strongmen: A Guide to Becoming Superhuman. Like many others have already said, I definitely will be buying it!
I don’t know if anyone’s as big a cheap skate as me to notice..but have you realised how CHEAP this diet is?
It costs you $5 per day to eat eating frozen veggies, canned beans, eggs (cheaper than eggbeaters) and about as much meat as you can handle…besides continually eating alfalfa sprouts – I don’t think you can beat this.
I’ve been on the diet about 2 months now. First I lost about 15 lbs in 20 days, which was awesome. Then after a fat test I realised I’d look weird if I got any skinnier, so I moved over to putting on muscle.
Just out of habit, I stick to the diet a lot (I make a mean eggwhite omelette now), but I ‘cheat’ a little more often, and cut out the cheat day. But, the first phase I didn’t excersize at all, now I’m doing some daily sprint training and short long distance. Now the top ab muscles are rearing their heads for the first time in years…
To be honest, I really don’t want to cheat the longer I do this..because all my work would go to waste. Once you see results it’s pretty hard to turn back.
Oh hey George Mario Cohen (GMC…tee hee), I read earlier that Timbo said fish is alright, but not too often because of mercury content.
Hi all I wanted to join in on the discussion. I started on my weightloss get in shape quest on Feb 6th 2009 as of today I have lost 74lbs. that’s in about 4.5 months. I’m 36 years old 5ft 5 and 136lbs. My goal is 120lbs. I did it using a combination of different things. My thinking was not to do the same thing over and over so I could trick the body thus staving off the dreaded plateau. (which BTW I have successfuly done no plateau yet). I’m mainly doing an adapted version of the warrior diet (no time to elaborate you can look it up) but I also do Eliptical training, and Pilates. I’m in the home stretch which brought me here. I’ve not been eating beans and I need to add more protein.
I wanted to address the issue of “cheat” days especially if you are not at your goal or ideal weight. I don’t get how they benefit steady weightloss. I’ve not had one real cheat day since begining my weight loss plan. In fact I don’t plan to do any until I reach my goal of 120 and then I plan to add the weekend cheat day and remain on the healhty eating plan Monday through Friday.
I am a Stay at Home mom with 3 kids who eat the regular “kid” foods 3 or 4 times a day. On top of that I have a toddler who had a problem gaining weight so we have to give him high fat foods. I have to prepare all kinds of tempting foods for them so it is not easy. I told my husband it’s like having a alcoholic working as a bar tender .However I love being able to wear an xtra small from the Junior clothing section and not having to try things on before I purchase them. In fact when I get weak I go internet window shopping for clothes, and that keeps me motivated. I’m curious how this food plan would work if you don’t do the cheat day. (which I am defenitely not doing until goal weight is reached.)
George – for an on-the-go breakfast or snack try Bumblebars. Tim Ferris recommended them on another of his blogs as OK to be eaten on this diet. That has been my hubby’s breakfast for the past 5 weeks he’s been on the diet, and they are the perfect texture and taste to feel like you’re cheating even when you aren’t. 🙂
priti: i am on my feet running around work 10 hours a day, 4 days a week, sweating my ass off at the most un air conditioned restaurant in probably all of atlanta. i should probably start exercising but truth be told, i’m exhausted after work. also, i can’t blame the diet for not working because this last week i cheated, A LOT.
however, the weight is coming off, slowly but surely. i’m going to keep at it. only 7-10 lbs to lose to be at goal.
Kristal
Please tell me and everyone else too, how to get to the blog you just mentioned. I thought for some time that others mentioned things that Tim had said but I could never see where that was.
More info is so important for so many of us.
Thank You
I just came across this posting and am very interested to find out the long term results that people are having. I’m 6’4″ tall and weight about 275 lbs with over 35% Body Fat. My goal would be to get down to about 225lbs and under 15% body fat.
Can anyone who has been on the diet for more than 4 months let me know the results that they’ve gotten?
I like the look of the post workout pizza, it has inspired me to get off this laptop and to go to boxing tomorrow nite. This will be followed by the pizza and diet coke.
Thanks for the great idea Tim.
I am 23, 5’4” and 150 lbs. Every one is telling me I look good but I wanna loose some lbs. This sounds great for me, it is deff a challenge b/c I am a college student. OK talk to you in a month and I’ll let you know how i do….
Slow-Carb Options for Vegetarians & Vegans
5 days a week
eat similar meals 3 to 5 times a day depending on your activity level, consisting of 1 serving from each of the categories below.
Protein
eggs, egg whites
Quorn/mycoprotein
soy, tofu, seitan
protein powders: hemp, pea/gemma, brown rice (sun warrior brand)
(alternative Meal replacement powders include the ultimate meal and Vega/Now brand tru-vegan)
cottage cheese/goat cheeses/goat yogurts
fermented dairy/kefir, yogurt
Legumes
lentils
beans
nuts
seeds
peas
Vegetables
any and all mixed/fermented vegetables & salads with the exception of white potatoes and possibly sweet potatoes which should be eaten after exercise. also save higher GI veggies such as carrots or beets for after exercise/heavier activity or perhaps use sparingly.
Healthy Fats
coconut oil, red palm oil
hemp, borage, flax, olive, grapeseed, pumpkin seed oils
avocado
choose extra virgin/cold-pressed
optional Sweeteners
Stevia
Save fruits and whole grains (brown rice, wild rice, quinoa, millet, amaranth, buckwheat) for the 60 minute window after heavy activity and the “off day”.
most of the carbs during these 5 days come from fiber and low GI sources, so drink lots of water!
switch meal variety every 2 weeks. learn to make different dishes that are easy to prepare and adhere to these principles. look at mexican, indian, thai, fusion etc.
learn to make healthy dressings, sauces, spreads, dips, marinades etc.
learn to use herbs & spices
1 Day a Week
the “cheat” day, or the “overfeeding” day. eat whatever you want including higher glycemic index carbs such as grains, breads, pastas, fruit, sugars, etc.
experiment.
these restore your glycogen stores or some such healthy thing 🙂
stimulate your metabolism, etc. and are psychologically healing
1 Day a week – The 7th day
the day after the overfeeding day perform a 24 hour short term intermittent fast consuming only no-calorie liquids (water/tea, etc) and herbs/spices, lemon juice while still going about your usual routine and exercising.
perhaps even cycle off your supplements and vitamins this day.
remember to eat a high protein breakfast within 30-60 minutes of waking up, after re-hydrating flushing your system with water/liquids.
remember to eat lots of veggies + drink enough water!
hope this helps all the veggies out there who read this awesome thread!
further research: brad pilon’s eat stop eat, joel marion’s cheat to win, dean karnazes, brendan brazier’s thrive diet
“SLOW CARB” DIET PROFILE
————————-
Cameron
Age: 18
Weight: 197 Lbs
Height: 5’8″
Waist: ~34″
Target Weight: 155 Lbs
Weight Loss Needed: 42 Lbs
Target Waist: ~30″
The weight loss regimen should take approximately 70 days to reach the desired weight.
Strict Diet Start Date: Thursday, June 25th, 2009
Strict Diet Target End Date: Friday, September 4th, 2009
—
I plan on doing exactly what Tim has instructed for the diet, and nothing more or less. I will be doing cardio at least 30 minutes a day, aswell as strength training 1-3 times a week, and Ab workouts 5-6 times a week.
I will take a before photo now, and when I reach 155lbs or whenever I am satisfied enough to show you guys, I will post the B/A!!
Good luck to anybody else starting/currently on this diet. Seems tried and true.
Hey! i know that this post is a bit old now but i just stumbled apon it the other day and i’v started my diet today! haha..im a 17 year old female and want to lose 20lbs(and become more healthy and toned)
mostly i’ve decided to eat this soup i love made up of spinich, silver beet, spring onion, grilled chicken and green chilis..
Also i love kidney beans so i’ll eat those for calouries
im trying this for a week and i’ll probably change it slightly every week so i dont get bord..im only drinking water too and im exercising at least 20 minutes a day
fingers crossed if i follow this i’ll reach my goal in a month or two
if your still around please give me some advice regarding this if you can, do you think this will work? will i reach my goal?
thanks 🙂
By the way i weigh 143lbs(about 65kgs, argh) and my goal weight is 120lbs(55kgs or something like that) or maybe 125lbs as im 5’8″ and i dont want to look to thin for my hieght and i DEFFINATLY dont want to lose my butt thats why im exercising every day to build up muscle.
Vanee who posted above really inspired me with her story and i agree with her, i dont think i’l add a cheat day to my diet untill i reach my goal weight;
im to scared it would break my resolve!!
But please post and give me any advice you can think of like meal ideas or exercise ideas that mainly focus on the butt and theighs cheers!
Hi everyone,
Thought I’d jump in with a quick update of my story in case it helps anyone out there.
I found this thread a few weeks ago. I’m 39, 6ft, live in UK and weighed 17.2 (240lbs)
I started the diet on 1st June and I weigh every Friday.
I’ve lost 14lbs so far.
Week 1 – 7lbs
Week 2 – 5lbs
Week 3 – 2lbs
Week 4 (today) – 0lbs
I have to say that I was dreading this week’s weigh in because I had a hectic weekend last weekend – sister’s bbq, charity function sat night with alcohol involved and buffet food all over the place, but I remained the same so I’m more than happy.
I do agree with earlier comments in that I think the older you get, the more you need to take care with your cheat day.
I weighed 254 exactly a year ago (28th June 2008) and was dared to do a 10 mile road race that takes place near me every year. I started training and by the time the race came around I’d lost 14lbs.
I stuck at that weight for roughly 6 months and then found this thread.
I have continued with my exercise since training for that run and I do what I class as a lot but perhaps not enough for others –
Mon – Boxing
Tue – Cycle to work and back (28 miles) + Football – yes it is football and not soccer 🙂
Wed – Gym – Cardio and very small weights as I want to lose fat first
Thu – Cycle to work and back (28 miles) + Football
Fri – Boxing
Sat – Cheat day no exercise
Sun – Back to 4 meals and occasionally a run if not playing golf.
If you want to lose weight just do it. I messed about for years on and off the diet wagon.
I think an earlier phrase sums it all up – This is not designed to be easy, but to make you lose wieght.
Bite the bullet, make the decision and go for it.
You really will not regret it and you will feel so much better physically and mentally.
Cheers Tim – really glad I found your thread and thanks for posting the info. You have made a magical difference to me and I sincerely appreciate it.
Colin.
P.S. It’s been written many times before, but stop asking the questions and do a bit of research yourself. It’s taken me 3 weeks to read every single post in this thread – I come back to it every few days and read some more, but don’t post until you’ve read it all – all the answers are there.
I am not having a problem with no Milk and cheese, but my wife is. She is going to modify her diet to include non-fat milk and cheese. Has anybody had success with this and are there any things to watch out for. I have done reading on the evils of milk in general, and I can see why this can be deterrent to weight loss and health in general, I’ve read other post on here about how humans are the only mammals who consume milk after the period of infancy.
I really like soy milk, and I’m aware that most out there are very high in calories due to the sweeteners used. Is there good Soy milk out there?
Thanks,
GMC jr.
@GMC Jr.,
I don’t suggest cheese except for cheat days, but — if your wife has to have milk — I suggest 1% instead of skim milk for many reasons. Just had elbow surgery so have to keep this short.
Best,
Tim
@ Mark –
Not to sound cliche, but this isn’t so much a ‘diet’ as it is a lifestyle. As with any eating program, when you reach your weight/fat loss goals then revert back to your former eating habits, the weight/fat WILL come back…
I know that girls and boys burn fuel differently, but for me, I have found that this eating plan is SIMPLE. It is easy to follow AND best of all for a food addict like myself, I don’t get hungry if I keep up with the beans and protien.
The eating plan here, as Tim explains in earlier posts, is how he eats pretty much on a daily basis. And he has done his homework! If nothing else, his Physical Performance blogs testify to his extensive research and personal quests for the best way to achieve fitness goals with the least amount of ‘work’. And we are lucky enough to benefit from all his hard work.
Ultimately, we have to accept that there is no magic potion, no diet pill, no snap of the finger that is going to make us all lean and beautiful by next week. What it takes is for you to make LIFESTYLE CHANGES that you can live with, commit to them… and get to it.
This is a good place for you to start. All the best!
Hi Tim I tried UR Diet For About A Week & Half Lost 7 lbs But Then I Gave Up On It Because Of The Typical Excuse ” I Had No Time With Work & School” But I’m Going To Be On Vacation For 2months I Want To Do This For These 2 Months I Will Let You Know How It Turns Out Ok Thanx A Lot
i hope this works because im 11 years old and i weigh almost 130
This is for Constance:
I’m glad my story helped you. We’re all in this quest together huh. You mentioned toning excercises for the butt and thighs. I know three ways that are working for me (well maybe 4)
1.Windsor Pilates has a fantastic lower body workout
2.Squats!!! done the proper way. They are great for the butt and thigh and what I like to call the buthigh (where the two meet) I found a video on You tube that explains how to do them properly. I do 3 sets 15 reps in each set about 4 or 5 times daily every other day.
3.This one I have not tried yet but many swear by it. They are called Hill Sprints you find a hill that has at least 100 yards with a good amount of incline, but not extreme. You sprint up the hill and walk back down and repeat it.
4.As a rule spot reduction cannot happen unless you are burning over all body fat so some good cardio is important too. and strength training
hope this helps I for sure no expert just sharing what I’ve found
I’ve only done this diet for a couple days, but haven’t eaten a single bean-for those of you who aren’t big into beans, no worries. I eat lots of fruit, veggies, lean protein, and brown rice sushi. I have so trouble staying full and I feel great so far.
So for those of you who are intimidated by the strict all-beans no-fun that this diet suggests, I’m doing a more lax version that has been working great so far.
Okay so I am 5 ft 8in. I wigh between 140-145 lb. I am 14 yrs old. I’ve started the diet today and I’m not totally sure I trust it but just as a refrence for all the girls out there thinking about starting this diet, I’ll check back in a week and tell you how it goes.
Don’t forget – if you choose kidney beans, to rinse them very well, since they are canned in sugar and corn syrup. Also – that Cuban salad sounds delicious, but chickpeans (garbanzos) are also not allowed on this diet, so maybe modify it with more black beans instead. 🙂
@Tim Ferriss
Why would 1% milk be better than skimmed?
WAY TO GO CAMERON!!! Planning is the key to success and you DEFINATLY have your game plan down! All the best!
ok ashlynn (and all other young kids), 11 years old is far to young for this diet…..u need carbs for growing and ur just gunna ruin your body if u start this young
its so foolish.
if u want to become more healthy, stop eating junk food and drinking fizzy drinks, go for a walk every day and u’ll be fine.
but honestly dieting at ur age is really, really dumb, you’ll just really damage ur body and end up getting fatter……i think 14 is to young too, my gym trainer said u should only start a low carb diet when you’re FULLY grown (17+).
I can see alot of people are editing this diet like adding rice…if you read the posts you’ll see that tim said that even brown rice isnt actually allowed.
(any thing that can be white is not alowed in this diet…eg brown rice can also come as white, brown bread also comes as white)
infact the only things you’re allowed to eat are
Protiens (lean meat, eggs etc).
Legumes (black beans, lentals, kidney beans) this is for calories so you have energy to get through the day
Vegetables
your not supposed to eat fruit (or anything with sugar)
your not supposed to eat dairy products
your not allowed carbs at ALL not even brown rice or brown bread
If your not folowing these rules then like tim said your not actually folowing this diet.
If you want to change it to suit u more fine, do it, but ur not going to get the same results…just remember a diet isnt really supposed to suit u, or be easy…its supposed to work.
VENEE thank you so much for ur suggestions!! thats awesome im looking up the squats on youtube tonight and i’ll make sure i do them properly
thanks heaps..hill running too lol i can just see the pain im going to be in tomorrow!
well anyway its day 5 of my diet and i feel great, i’ll admit i had a slight slip and ate some dark chocolate today when i was with a friend but apart from that i’ve folowed the diet to the T and im feeling really refreashed and healthy…i didnt realise how much junk i was eating untill i cut it completely out and now im having to really streach my imagination to think of things to cook haha but i dont feel so tired and gluggy anymore
its hard giving up bread i was craving a french bread stick with butter the other day…but apart from that i dont really miss much…as long as you dont let your self go hungary u shouldnt crave forbidden foods
carrots are a great snack they’re really filling 🙂
if anyone knows any other snacks (that are healthy and allowed in this diet)
all i can think of is celary which i really hate
One extra thing, i just got back from a jog, and i just thought i’d mention something….
Ladies if you dont run with a friend or partner (which is the safest thing) then make sure u walk(or jog) the roads your going to take while its light so you know exactly where ur going when its dark.
If you run with an ipod on loud, make sure u look over ur shoulder every lampost or so to make sure no ones coming up behind you.
and it goes with out saying, dont run in parks or industrial areas!!!!!
I know most people know this….
but obviously(due to the number of rape cases on the news lately, 3 in the past two weeks) many people dont…
So be safe out there!!
and push ur self dont stop running untill you get home.
This diet combined with exersize is kick ass!!!!
Tim,
Hope you’re elbow feels better. I’ll pass the info on 1% vs Fat Free milk to my wife.
I started on the plan 1 week ago @ 314 and today I’m 309 and feeling much better already. My goal is to be 280 by the end of July. I’m taking it a week at a time and I plan to be down to my goal weight of 220 by this time next year.
Salsa Suggestion : Arriba! Black Bean & Corn Salsa – its mild and delicious. mmmmm with egg whites, yes definitely hits the spot!
2tbsp = 2g net carb. And its made in Texas, not NY City 🙂
GMC Jr.
Does this diet work well for women? I am 30 lbs over weight (according to the dr.) and I have high blood pressure. I am wanting to lose at least 30 lbs by October. Does the diet include supplements? Can I just do the food part of the diet and exercise?
[…] about starting the 100 push ups program, which I did today. I also started the Tim Ferris’ ‘lose 20 lbs of fat in 30 days diet’ […]
Hi Tim,
Thanks for the great info, and you’re so nice to patiently answer so many questions! I read through a lot of the comments, but wanted to clarify some things. You said you consume a lot of olive oil, but you also say it’s high in calories. So is it okay if I cook fish/other proteins and veggies in olive oil in a frying pan? I’m a little nervous, maybe I should just steam everything instead?
Also, I’m probably going to consume 3 or 4 handfuls of brazil nuts, walnuts and almonds a day. Do you think that’s excessive? (I’m 5’2 140 pounds if that makes a difference). Hope you’re recovering well!
Hi Ruby,
A bit of olive oil is fine, but lay off of the nuts. No more than 4-8 nuts per day total. One big handful can easily top 200 calories.
Good luck!
Tim
Tim
Is a tablespoon or 2 of natural peanut butter ok for a protein? It is made with just salt and peanuts, made by Smuckers.
Thank You!
Hi…
I really need to loose 10 kgs (not 10 lbs) within 30 days.. I cannot take any drugs.
So could you please tell me how to do it by following a special diet???
I’ll be really grateful to you..
Thanks for the response Tim! What would you consider a “bit” of olive oil? I tend to use about 4-5 tablespoons per day, is that about right or would you recommend using less?
I’ve been doing this diet for a couple months, and I went from 200lbs to 148. This is the best diet I’ve ever been on, and having a cheat day not only boost your metabolism but makes it 100% do-able. THANK YOU!
I was wondering would it be okay, if on this diet, one kind of legumes I consume can be navy beans, or is it only black beans lentils and pinto beans?