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
Comment Rules: Remember what Fonzie was like? Cool. That's how we're gonna be — cool. Critical is fine, but if you're rude, we'll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)
i started the diet today. but im still asking for an experinced person answer can you lose 20-25 pounds of pure fat in 7 weeks.
btw can you have almonds
Hello,
@ Jordan: Glycemic index of grapefruit is 30, and contains 40 cals/100g so by all means eat up if you like it.
@ Aaron, Glycemic index of almonds is 15 BUT 600+ calories per 100 gr so the answer is yes but very little.
@ Sam: 2 weekson a 1000 calorie deficit and no weight loss, you probably need a cheat day (or three).
Lack of magnesium or water can explain it, and the break should get you back on track.
@jordan the headaches sound more like a caffeine withdrawal. Are you also taking coffee or soda out of your diet?
Despite the benefits of grapefruit, if you are trying this diet, I would really skip it.
i really want to try this out but i dont have a serious problem i am at a healthy weight would you recommend this for 17 year olds?
Hey guys. I have started this diet only 6 and can’t wait for tomorrow.( Cheat Day ). I just got on the scale and I’m proud to announce I have lost 9 lbs. You can’t imagine how happy I was to see those numbers. That’s a first…lol. Any way just wanted to share with everyone what I’m eating and would like to know if its enough. Take into consideration that I really slowed down on lifting weight for these 2 weeks before vacation so I could concentrate on loosing weight rather than gaining muscle.
Breakfast: 4 eggs one being a whole egg, lentil’s, and spinach.
Dinner: 2 pieces of chicken,peas, and lentils
All I drink is water.
That’s it . No post workout carbs only what I have listed. Is this enough food? I feel ok most of the time. Sometimes a little weak and I seem to be dropping everything. This never happened before the diet. Thank everyone who’s has commented and made this diet as easy as it could be.
Also. Can anyone tell me a few way’s they have cooked there beans.I don’t want to add anything to them because I fear I’ll mess up the diet but I’m getting burned out on them quick.
One last thing. Can I really eat whatever I want tomorrow with no worries on gaining any weight back? Thanks for your time guys and hope to hear from you soon.
Charles!
I read with great interest your post:
“strong insulin response, leading to fast storage and a sugar low, which causes a craving for more sugar, which causes the next sugar high, which causes the next sugar low… ”
On my cheat day in the evening I will have a whiskey and diet 7-Up. I have noticed that when I have this drink I want something to eat, even though I have had a good amount to eat during the day; I crave something salty ( like crackers of chips ) and also protein ( cheese, sausage, etc.) I have always had this urge to eat when having a drink, not just since this diet. Now being on the diet I do “feel” the high sooner too!
I notice this only with drinking alchol, not when having a cookie!
Leona
Today was the second day of my diet. Tell me if this was okay
Meal 1 Nuts 2 handful
Meal 2 7 Egg whites
Meal 3 Nuts 2 handful
Workout
Post Workout Meal 4 2 slices of whole grain bread and 12 slices of pepered ham
Hello everyone,
It’s saturday, happy dieters gone wild day! I’m looking forward to my pizza with coke and mars ice cream bars and swiss chocolate for dessert 🙂
Leona, Alcohol has a very high glycemic index, which might explain it partly (crackers and chips are also packed with fast carbs). Also, insulin spikes don’t explain everything. Hunger can, with some people, be strongly influenced by psychology (look up ‘reinforcement’, paired up with ‘psychology’). In short, if you grew up drinking diet 7up with crackers and chips, your mind associates that with a positive, comforting experience and you crave crackers everytime you pop a can!
Much like a dog salivates when told to sit when it was trained to sit with food rewards, or just wags its tail and “grins” if it was taught with voice and scratching behind the ear. I hope you don’t take offense in this analogy 🙂
Last but not least, I’ve read around that diet soda, while being no calorie drinks, still spikes insulin (sugar substitutes being close enough to be confused as sugar by the hypothalamus), which would make it a killer for this diet (except on cheat day). To be confirmed though, I’m not sure of my sources on this one.
Aaron, I’m sorry to have to say this but please and thank you helps sometimes. Start by looking that up.
@leona
I hate to recommend something to cheat on, but if you are feeling the urge more and more to cheat, you may want to go out and get something that would be less detrimental to the diet that fills your craving. If its salt that you are after, I’d suggest something like smart balance or smart pop popcorn that has very low calories but is crunchy and salty. I think each serving is only 90 calories. But the best suggestion would be to just fight it!
I stumbled across this one day and after consideration I have decided to do this diet! I started 3 days ago and already notice a difference! I am a very active girl and workout everyday while training for marathons…im just wanting to be down to 115 im currently 130…i have been working on my goal for a long time but my biggest weakness is food…so im giving this a try and sticking to it! so far I have already noticed a difference.
My diet so far has been:
Breakfast: 2 eggwhites with 1 egg…omlet with spinach, mushrooms, green onions and peppers with salsa. pinto beans. coffee. vitamins.
-workout
-peanut butter post perfect foods bar
lunch: meat(chicken, tuna, fish, steak) with lots of veggies and a portion of pinto beans.
snack: almonds, diet green tea
dinner: repeat of lunch minus beans
drinking lots of water!
If there is any modifications i need to make please let me know!
My diet: Any modifications i need people?
Breakfast: 2 egg whites 1 egg omlet. with spinach, mushrooms, green onions, green peppers, olives, and salsa. A portion of pinto beans…coffee, vitamins
post workout: peanut butter organic whole foods bar
Lunch: Meat ( salmon, chicken, turkey, steak, shrimp) lots of veggies, pinto beans.
snack: 16 almonds, diet green tea
dinner: repeat of lunch minus the beans.
lots of water!
I Live In North Hollywood I’m Curious To Know Where Everybody Is From ???
Im from Utah!!!! beautiful hot day! Just ran up and down adams canyon took me an hour and a half! My heart rate never got below 145 and was up to 180…if you dont have a hr monitor i recommend gettting one..sure helps when keeping track of calories and keeping your hr in check
Sorry Charles thanks for the help
but is Cesar salad with grilled chicken no dressing okay
Hi,
Just came across this page. I think this is helpful, although I haven’t exactly started following the directions. Somehow it reinforces the notions weight loss program I had in my mind, so thanks! Saturdays will remain as eat-all-I-like days for me =)
@ Deb Wow UR In Good Shape & U Still Want 2 Go To 115lbs???? Looking @ Ur Pix It Doesn’t Even Look Like U Have Lose An oz. Take Care
@deb two questions
What’s in that peanut butter bar? How much sugar? Depending on the ingredients list, there may be something better to eat in its place.
Same with the “diet green tea”? I’m assuming its some bottled brand name drink, since regular green tea wouldn’t have any calories to begin with. I’m not a fan of drinks with aspartame in them, but thats a personal preference.
struggling with weight loss, looking forward to trying your diet and tanks for the motivation
i am a breast feeding mom. can i use this diet?
[…] diet program is effective and I have lost almost 10 pounds since I started the diet three weeks ago, and I bought a pair of 32″ waist shorts this week, […]
Charles and Mike!
Thanks for the reply! No canned soda when i grew up, it only came in a glass bottle back then! And never any diet stuff!
I will try the popcorn on my cheat day, along with the “drink”! Good idea!
Someone here asked about beans – I use both canned and dry beans, rinse well, heat and season with garlic pepper or eat them plain. I also like them cold in my salad.
Lentils – still trying to learn to enjoy those! Good ideas anyone???
Today was weigh-in for me, lost a total of 5 & 1/2 #’s now since staring on July 7 – I’m so happy with this!
Charles – when you mentioned about comforting food from ones childhood, this diet does that for me : eat what I’m suppose to and then I can have dessert mom would say – now it is eat well for a week and then I can have a “cheat day” . I will try to just have a few cheat items and not pig out the whole day!
Thanks ever so much everyone for all your help. Very Much Appreciated!
Leona
@deb two questions
What’s in that peanut butter bar?
Peanut butter, roa unheated buddy bee honey, milk protein, egg protein, rice protein, dried whold food poweders (sunflower seed, sesame seed, flax seed, rice bran, rose-hip, orange, lemon, grapefruit, tomato, apple, bell pepper, papaya, amngo, black cherry, cranberry, fig, alfalfa, celery, spinach, parsley, mint, kelp, olive oil, sunflower seed oil sesame seed oil, flax seed oil, pumpkin seed oil, almond oil, and rice brean oral.
292 calories
16 g fat
17 g sugar
18 g protien
I hit the gym pretty hard everyday 2 hrs sometimes twice a day..and train for races…so i think for a post workout meal this was a good option for me.
mireyao7,
yes i want to be 115 but take into consideration im only 5’4 so for my height that is ok…and i carry most of my fat in my stomach and booty. Ive also had 3 kids so that has been a challenge…so its all about where your body fat is on me and i want to be a certain weight and maintain that.
Same with the “diet green tea”?
yes the green tea is arizona diet green tea, but i did just buy the tea bags and can sweeten it with splenda?
Hello,
I was just wondering, my family and I have always eaten things organic and healthy(trader joe’s), but still I can’t ever seem to lose weight. Are there any foods that can increase your metabolism before meals? And also, are there any good diet tips to curb your hunger before meals like drinking 2 large glasses of water or vege juice? Another thing is that are diet watchers meals alright that have things like pasta or chicken nuggets, or should I just cut off carbs completely. Sorry, but one last thing. How often can you drink coffee but the frappuchino’s from coffee bean. When I do drink coffee( sadly which is often) I always make it light (without sugar) to eliminate calories. How often do you think is good to drink something like starbucks, but make it light and non caffein?
Guys any idea on how to burn 1500 calories a day including the calorie deficit from the diet. Thanx guys 😛
@ Deb What Is The Green Tea Diet?????
Well I know there is a green tea diet…but i just drink it because i like it and its suppose to be a natural energy drink and is a great cleanser and antioxidant. I don’t like sugar free carbinated drinks so this is a better alternative for me…carbination makes me feel bloated.
@deb
That bar doesn’t look that great to me, but if you are a big fan of it, I would say you can keep it in there, and if you aren’t seeing results, that is probably why, since everything else in your diet looks solid. You bring up another point though, what are you spending two hours in the gym on? Most trainers would tell you that’s too long to be there.
For the green tea, you are much better off with tea bags and splenda (or no splenda), than something from Arizona.
@ Mireya… Tampa Florida Here.
@ Deb… I have to agree with Mike. 17g of sugar is way too much. You aren’t doing yourself any favors there.
@ Aaron… All the rules of the diet are at the top of the page. READ THEM!
I stumbled across this book while Stumbling! 🙂 ((www.stumbleupon.com) Great way to find things. ) The G.I. Diet Clinic by Rick Gallop. Has anybody read this book? I like the traffic light system, Green, yellow and Red foods. If am thinking of going to the Low G.I. Diet / lifestyle. Anybody have any negative comments or experiences. I’m still at 14Lbs down, but I’ve lost inches, cause my belt is down 2 notches since I started about 30 days ago, so i believe I’ve lost 20 Lbs of fat.
GMC Jr.
okay guys 5 days into the diet and im down 6 pounds
thanks for all help guys 😛
Mike,
I train for marathons so I have to get my miles in..I am actually a Personal Trainer myself.
Part of the reason im there for two hrs is I need a break from my kids , being a single parent. ha ha and a little bit of that time is socializing with friends but most of the time im training…there is a reason I look the way I do and its from all the hard work i put into it…im just wanting to lean out more and get down to my ideal weight!
I think the bar is good for me because its sweet enough just to curb my cravings on piggin out later…i know myself enough that if I dont have something like that then my diet is screwed…and where im eating it right after my workouts, i dont see it a problem with it.
Hello,
Leona, I put some garlic in with the lentils. If you like garlic it should make it more enjoyable. Also garlic has prebiotic fiber, which is good. Congratulations for your great start!
Congratulations Aaron, although you should keep in mind the 6lb a week rate won’t last (don’t let that get you down!)
Mireya, I’m in Paris.
Deb, that bar has a few good things, like the flaxseed (omega-3). 17g of sugar is only 70 cal, which seems ok to me for post workout, especially if it was an endurance workout (strength training would, in my sense, require that you stay on slow carb after the workout).
For your diet, seems all fine. What I do when in doubt is check a food’s GI. The following page has a very convenient search box:
http://www.montignac.com/en/ig_recherche.php
Hope I won’t get spam booted, not my site and I have no affilia
Deb, unless I missed something it seemseverything in your diet has a GI of 15, so it’s great.
Hey guys. So I am trying this method again. I tried to do it about a month ago but wasn’t serious. The hard part is getting my lunch and in between meals together the night before so I can back it for work. But I am 25, 6’4″, 279lbs, 47″ stomach. So I need to loose so weight.
I just grilled some chicken and will eat beans as in between meals and a lot of veggies for lunch and dinner. But what I would like are some recipes. Does anyone on here have a website they go to? I need to variety in my meals or I’ll get bored.
If anyone is interested in reading further about :
Weight loss from one workout per 7-10 days (by targeting just five compund exercises, and without any cardio )
Reducing Insulin resistance through diet manipulation (eat natural foods, no refined carbs)
The superiority of Arthur Jones-designed Nautilus (and MedX) machines
then check out a new book called “Body by Science” by Doug McGuff MD and John Little (McGraw Hill). It’s nicely laid out like a high school textbook, and has up to the minute research backing up EVERYTHING that Tim mentions in the above article.
Check them out on YouTube as well.
Cheers,
Kieran
Hi Tim, I don’t suppose you’ll actually get this far down the list of comments, (it took me forever just to scroll through them!) and I admit, I didn’t really read most of them so you might have already responded to this type of post, but I have to say that while the diet you recommend might be helpfull in losing weight, it’s not all that healthy in the long term. You suggest an animal sourced, saturated fat and protein at every meal, and while the concentrated protien source might help build muscle initially, and therefore reduce body fat, it will also clog your arteries and eventually lead to heart disease, plus all sorts of toxification if improperly digested. You might try preaching a more sustainable diet consiting of mainly plant proteins as an alternative option, considering you seem to have quite the following. Thanks for the post though, I enjoy the site, Cheers.
Hi,
I have been trying to lose weight for a number of months now and nothing is seeming to, im a very picky eater and wondering if you have any meal ideas. I’m pretty open-minded about vegetables and meat, but can’t seem to find any “good” recipes any suggestions?
thanks -Megan
so i had a modeling photo shoot yesturday and when I looked in the mirrior i looked slimmer!!!! and I feel better mentally and physically. I notice a little less energy in my workouts. I havnt weighed myself because im going more on how my clothes fit in another three weeks I will weigh myself.
Also I dont really believe in a cheat day! I dont like feeling like crap and then guilty for all the poison i put into my body. Everybody is different and for me when I have a cheat day it usually turns into 2 or 3 but I think just one cheat meal is ok and that doesnt necessarily mean eating junk food but just different than your used to….like lasana yummm! so your still getting some nutritional benifits…. if i have a cheat day though it would be oatmeal raisin cookie dough and be the only thing I eat all day because of all the calories and fat.
does this like work for girls…i’m like 14 5’5 121 lbs but i wanna reduce a lil fat in my stomach….so like would it WORK ???
Yes. Try it.
I have to tell you how great this post is for people who are just diehard nonbelievers. You have made a concept very simple for those of us who are completely resistant to getting off the bread, and wanting to eat stuff like KFC.
I am finally getting serious about my weight and need to see and read more informative stuff like this for my own blog.
Thanks!
Hi I was wondering for those of you on this diet, are any of you loosing weight on this diet without exercising? The title of this blog says to lose weight without exercising but then I see most people are exercising. So I am just wondering is it possible to still lose 20 lbs without exercising. Thank you.
Hello everyone,
I felt the need to change my diet plan and stumbled across this and thought I would give it a try. I have lost in the forty pound range, but wasn’t really happy with theplan I was on any more.
Since starting on Monday I have lost a couple of pounds and I am very happy about that.
Question: Has anyone trued split peas for their legumes? Their GI is listed as 32 so they are pretty close to black beans on that scale.
Here’s to hoping for more success.
Danny
Started this diet Monday (July 24, 2009) & have been very faithful to the diet. Currently have lost 8-9lbs and its just early Friday (4-5 days on it)
I’m at 171lbs, heading to hit 160-165lbs and keep it balanced there.
Well hope this helps people stay motivated & good luck.
Started this Monday (July 2o, 2009)—MY BAD NOT 24} & have been very faithful to the diet. Currently have lost 8-9lbs and its just early Friday (4-5 days on it)
I’m at 171, heading to hit 160-165 and keep it balanced there.
Well hope this helps people stay motivated & good luck.
can we eat fruits?
For the record and all similar questions: for maximum fat loss, do not eat any fruits. Period.
Good luck!
Tim
Do not even have fruit on the cheat days only?
Unfortunately one can find many quick ways to loose weight myths on the internet. Many people wrongly attribute crash dieting as a quick way to loose weight. Crash dieting might work in the short term but it is not the solution to long term weight loss. When you crash diet your body’s metabolic rate (the rate at which your body burns fat) decreases and when this happens it is very difficult to lose weight (even though you eat hardly anything at all).
The best quick way to loose weight is not to “not eat”, but to eat several times a day (usually every 3 to 4 hours). This is not a joke! When you eat regularly you keep you body’s metabolism active and working fast which means that your body burns fat at a faster rate than normal. Obviously this does not mean that you can eat hamburgers and ice cream every 3 to 4 hours. The diet should be a healthy and varied diet, which means a low fat, low calorie, low sugar diet. And yes, your body needs carbohydrates as well in order to function properly.
Drinking lots of water is also very important if you want to loose weight. When the body burns fat it produces toxins which need to be expelled from the body and this is usually done by the kidneys. The thing is that the kidneys need a lot of water in order to function properly so water deprived kidneys might lead to slow and inefficient weight loss.
[…] the law of the land, whether the constituents like it or not. Before my internship, I went on a very strict diet described by Timothy Ferris. I mean it worked while I was on it, but I don’t think it was […]
What other alcohol can I drink besides wine. If I decide to go out one night with the girls, most of the bars where I live do not serve wine, what do you recommend?
i had a few questions and was wondering if someone could help me. I started this three days ago and have lost about a pound, good i guess. I am currently 5’9″ 20 yr old male and weighed about 178ish, i’m down to about 175. My goal is to get to 160 or so.
But I’ve become obsessed with counting calories (I found this great scale at Target that will measure all kinds of foods, like egg whites, and give you estimated calories and everything). But I’m limiting myself quite a bit. I don’t really get that hungry, which is good, but I wanted to know if its possible to get too few calories, or too few grams of something, like protein. Is there any possibility that this could actually slow weight lose? The day before I started I fasted after breakfast, and the first day I only ate 655 cals, the second day only 585 and I hiked and burned an estimated 400 calories, and today i ate 659 (splurged with a naked qdoba chicken burrito without rice, lettuce, pico, and black beans). I’m trying to stay as active as I can and run/walk/hike at least 4 days a week.
My goal is to lose three pounds a week, and I estimate I need to be around 1000 calories a day to do it, but I’m not even eating that and I still don’t think I’ll be able to meet that goal. But will eating only 600-700 calories a day hurt me in anyway? I know Tim says, “Eat as much as you like of…” but since I’m keeping track of calories I don’t do that, and black beans surprised me with how many calories they have.
Also, I don’t know if its been asked, but are kosher dill pickles ok (not sweet)? I buy the good kind without food coloring and that stuff. Also another favorite snack is a slice of turkey wrapped around a bit of lettuce and salsa, but I wish sometimes I could change the salsa for a tiny slice of cheese and a small amount of mustard, is that OK, or should I stick to salsa?
Hey Tim I know you drink wine but what about beers……..whats your advice on that?
hey tim i see you drink wine what about beers? whats you take on that?
I’m a guy in my late twenties, about 30 pounds heavier than I want to be.
So, I’ve been following the diet (to the best of my knowledge) for the past two weeks and maybe, maybe I’ve lost two pounds. What am I doing wrong?
Breakfast: 3/4 cup egg whites, a 1/2 slice of turkey bacon, 1/2 ounce soy cheese, 3/4 cup black beans, 12 spears of asparagus (sometimes I put spinach in the eggs)
Lunch: Spinach/Leafy green salad with small piece of chicken breast, 1/2 slice of turkey bacon, 1/2 of a small avocado, cut carrots.
Dressings: I sometimes top it with salsa and a tablespoon of light sour cream
OR I made an vinaigrette with rice vinegar, almond butter, basil, garlic etc
Side of jalepeno pinto beans.
Dinner: Chicken Breast of Fish filet, pinto or black beans, and a vegetable (broccoli, asparagus, mixed veggies).
Snack: Cut carrots
Sometimes, if I’m hungry a few hours after dinner I will finish off the can of beans I opened (usually with 1/2 a cup left of beans in it).
I’ve also had a few days where I made tuna or chicken salad with a tablespoon of Trader Joe’s light mayo (which isn’t really mayo) and dill.
I consume approximately 400 calories a meal. I am eating no more than 1400 calories a day. I am doing some light exercising (situps, pushups, jogging). I still am not losing much weight.
Hey Tim your plan looks excellent and I’m excited to start it and see how it goes. Just a couple quick ones:
1. I know you dont like the tortillas, but with school coming up, I need something moderately easy to pack. Does a corn tortilla filled with lettuce/spinach, chicken, black beans, and some salsa break your diet at all? If there’s something you find more suitable, please.
2. I workout on most weekdays, and always have a protein shake afterwards (a real expensive whey-based shake, one of GNC’s brands) it usually means 40-60g of protein after my workout and 200-250 calories. Should this replace a meal or be an extra meal?
Amazing! I’m starting today, I’ll give all my “white” carbohydrates to my brother, and I already bought a ton of the food you recommend. Anyone has any stories to share about going through this process?
What about brown rice – would this still be considered a white carb? And what’s your take on multi-vitamins?
@Deb:
That peanut butter bar has far too much fat for a post-workout meal :[
Ideally, the idea for post workout nutrition is to get in a good healthy carb/protein intake to ensure that your muscles take in as much protein as possible. Protein uptake is far more effective when the protein source is eaten with some carbs.
In addition, that sort of post-workout nutrition generally only applies to weight training and/or any sort of anaerobic training, not cardio.
I saw that you also had diet green tea from Arizona in there. As long as it has no added carbs, you should be fine. Just be careful, manufacturers like to be sneaky with the term ‘diet’.
Apart from that, your diet plan looks great! Keep it up and you should see results fairly quickly.
Hi, all. I discovered Tim’s Blog on Saturday and was on it by Monday. I’ve already lost 4.5 pounds. I know it’s probably water weight, but I am hydrating myself. I’m extremely motivated. I really don’t see this as a diet. Just replacing bad foods (bread, rice, pasta, et cetera) with better foods like beans. It just made sense to me. I haven’t had the bad withdrawals which I’m glad. I follow this lifestyle change to a T, except I do have sugar-free Jell-O for dessert. I like having something sweet once in a while, so Jell-O it is. I just hope that won’t mess everything up. What I like most about this is that I don’t have to count calories. I do anyway just to monitor what days are good for maximum weight loss and what days I gain or have no change in weight. That way I know what tripped me up and to change accordingly. The meals are extremely filling. I am not hungry until it’s time for another meal or snack. I don’t feel tired at all. I was worried I would feel drained of energy, but that’s not the case at all.
Breakfast: 1 egg and 1 serving of eggbeaters for an omelet with pinto beans and salsa.
Lunch: Black beans, asparagus, mushrooms, baked chicken breast (no skin).
Dinner: Black beans, lean turkey kielbasa, corn, and peas.
Snacks: Jell-O or edamame (soy beans)
My Stats: I’m 37, 5’6″ and start weight 231.5
Current: 227
My only question: Can I have watermelon and sugar-free Jell-O on this diet? I know I’m not supposed to have fruit, but Tim did mention you can have an orange. I just want to verify before I have a bowl. Don’t want to mess up a good thing.
Thank you so much, Tim, for this great blog. I’m on my way to a healthier lifestyle!
I was wondering if you have to eat four meals a day? Is that required or can you just eat three times?
@ Totoro – I have been on the plan with good results for a couple of months (this is more of a lifestyle than a diet)… I do not exercise although I realize I would have better/faster results if I did. At some point, my body is going to plateau andI will have to start exercising to progress.
@ Ashley – Try to work it so your night out with the girls coincides with your cheat day – problem solved! Keep it simple.
@JP – Are you gettng in enough water? If you are dehydrated your body will hold on to everything… be sure you are staying hydrated with at least 80oz of WATER per day… not Propel or flavored water… just good old H2O. Also, just because you aren’t seeing a change on the scale doesn’t mean nothing it happening. How are your clothes fitting?
@ David – Tortillas are NOT on the plan. Do lettuce wraps instead… same concept but with lettuce leafs (romaine, cabbage, iceburg, whatever kind).
@ Miguel – Welcome to the party!!!
@ Randel – No rice… not white, not brown, not polenta, not couscous – NO! The main point of the beans is to fill you up with something that is super HIGH in fiber… The beans will keep hunger at bay and keep your sugar levels stable. Rice will not do that for you… Stick to the plan, keep it simple.
@ Angel – Way to go!! You are off to a great start. Be careful with ‘sugar-free items. Aspartame (artificial sweetner are not good for you either). Google it for more info. Oranges have nutritional value that is lacking in watermelon.
@ Aya – If you are taking in only 3 meals a day, make sure you are getting in enough calories. Not eating enough will keep you from progressing.
I wish you ALL the best!!!!!
Hello Tim,
Firstly, I would like to thank you for publishing this diet. I am ashamed to admit that I have known about it for some time but did not take time to pursue it until this past Monday. This is my third day on the diet and I feel GREAT! I have not had the opportunity to weigh myself, but unlike other truly grueling diets I’ve engaged in, I maintain an even level of energy and have almost no cravings for other foods.
Secondly, I would like to describe my minor personal modifications for this diet in case anyone would like to know:
BREAKFAST
—————-
* (2X) Brown Eggs [/w 1 tbsp. Extra Virgin Olive Oil, 2 tbsp. Parmesan Cheese, Sprinkled Liberally /w Muchi Curry Powder, Drenched in Frank’s Red Hot Sauce]
* (1/2x) Can of Soup Beans{Great Northern Beans, Red Beans, Barley, Lentils} [/w 1 tbsp. Extra Virgin Olive Oil, 2 tbsp. Parmesan Cheese, Sprinkled Liberally /w Muchi Curry Powder, Drenched in Frank’s Red Hot Sauce]
LUNCH
———
* (1X) Broiled Chicken Breast [/w 1 tbsp. Extra Virgin Olive Oil, 2 tbsp. Parmesan Cheese, Sprinkled Liberally /w Muchi Curry Powder, Drenched in Frank’s Red Hot Sauce]
* A Full Plate of the Other Half of the Can of Soup Beans{Great Northern Beans, Red Beans, Barley, Lentils} and a Salad Consisting of Mixed Vegetables, Collard Greens & Spinach [/w 1 tbsp. Extra Virgin Olive Oil, 2 tbsp. Parmesan Cheese, Sprinkled Liberally /w Muchi Curry Powder, Drenched in Frank’s Red Hot Sauce]
DINNER
———-
* (10x) Almonds
* A Full Plate of the Other Half of the Can of Soup Beans{Great Northern Beans, Red Beans, Barley, Lentils} and a Salad Consisting of Mixed Vegetables, Collard Greens & Spinach [/w 1 tbsp. Extra Virgin Olive Oil, 2 tbsp. Parmesan Cheese, Sprinkled Liberally /w Muchi Curry Powder, Drenched in Frank’s Red Hot Sauce]
– I used to eat a lot of nutritional yeast, but recently switched to a moderate amount of parmesan cheese due to the health endangering large amount of B-vitamins in even two-tablespoons of nutritional yeast. In contrast, parmesan cheese contains 50 calories, 4 grams of fat and 4 grams of proteins per two tablespoons. ***My question is: Do you think that the parmesan cheese is ‘o.k.’ for this diet in the amounts that I’m eating it?***
– ***There was a comment by you earlier in this thread saying that ‘some’ olive oil was o.k. Do you think that the amount of olive oil I am eating is o.k. for this diet?*** {One-tablespoon of Olive Oil: 120 calories, 14 grams of monosaturated fat}
– ***I’ve found that hot sauce is the ideal super-condiment for this diet. Not only does it have no calories, fat or cholestrol… It has only 200mg of sodium and contains the highly beneficial compound, capsaicin. Flavor AND health benefits!***
Once again, much obliged!
Pritibrowneyes, thank you for the answers to my questions. I know we’re not supposed to have fruit, but I thought I’d ask. As for the Jell-O, I only have one a day. I know those sugar free stuff isn’t what it’s cracked up to be.
Which leads me to my next question. Can someone post some of their favorite desserts they have while on this diet? I would like to implement something in my diet that will curb my sweet tooth, but won’t throw off my diet. Posts will be greatly appreciated. Thanks so much!
so this week ive switched it up a bit….so i dont get to bored! Feedback would be appreciated
Breakfast: Muscele Milk Protien shake/workout.
lunch: layered refried beans, lean ground beef, fresh steamed veggies, topped with fresh herbs and salsa. I made this into a casarole.
Snack: about 16 almonds and a low sodium v8 juice
Dinner: Chicken, fish or shrimp and veggies
Snack: 1 egg 3 egg whites with lean turkey slices.
Throughout the day: Water, Teas,black coffee.
Along with cardio and strength training.
I seem to have enough energy and beggining to think out bodies dont really need as many carbs as we think….In my schooling for Personal training it states that what your body does not use in protien transfers to carbs….anyone heard this before?
If I am feeling hungry instead of eating food I will drink some iced tea, black coffee or Water and this is working very well for me.
Im so glad for Tim starting this! Congradulations everyone with sticking to this! All things can be accomplished with the power of the mind and staying focused! This! for me. is not a one time diet! But a way of life that I want to stick to!
Hey everyone! Just curious. What are you planning for your cheat meal or cheat day this week?
I’m still amazed at all the questions about substitutions and what not. Just do what it says, how hard is that? If there is a day you can’t follow it you won’t die or not lose weight jsut do your best.
The author ( Tim ) is great because personally myself i would get sick of all the dumb questions after dumb questions.
NO WHITE CARBS
EAT THE SAME 3 OR 4 MEALS A WEEK
DON”T DRINK CALORIES
HAVE A CHEAT DAY.
Eat white carbs after a hard 20-30 minute workout.
Find foods you like and eat them over and over again
YOU CAN’T GET BY WITHOUT A SODA? YOU’RE AN ADDICT
TAKE A DAY OFF AND EAT WHAT YOU WOULD LIKE
Follow or don’t follow it’s your time you are wasting.
Chocolate cake with vanilla icing and coconut!!!!! All day!!!! I said that last week but actually didnt feel like eating that much on my cheat day….I’m down 7lbs…wooo hooooooooo
My cheat day is going to consist of
Shredded mini wheats or crunch raisin bran with milk.
Some bannana cream pie, a little cookie dough
either cheese stuffed crust pizza or lasana.
a double stuff recess peanut butter cup!!!!
@ Angel – Try freezing the oranges and eating them like popsicles… One thing that worked well for me was keeping a little notpad with me. Everytime I got a craving for something (sweet stuff or just regular food) I added it to the list of things I was going to feast on during my cheat day. This was my way of acknowledging my craving and reminding myself that I could have it, but just not right now. Its like deferred eating, lol.
I have to totally agree with Mark. Either you ARE following this plan or you are NOT following this plan. Tim outlines the plan in 4 simple rules. You have to keep it simple. Trying to incorporate too much variety WILL lead to falling off the wagon.
This plan does not allow substitutions and modifications
There is no dessert, unless you have your daily orange.
Trying to get around the ‘rules’ is why we are trying to lose weight in the first place. You have to draw the line somewhere. IF YOU ARE NOT COMMITTED TO THE PLAN AS IS, THIS IS NOT THE PLAN FOR YOU.
hey guys wts up so ive stoped the diet cause this diet will cause muscle loss. but anyway i think i lost 2 pounds of fat in like 5 days and like 1 pound of muscle and 5 pounds water but anyway it was a good diet but not for a weight lifter
BTW Deb Ur a model?
@angel like pritibrowneyes there are no desserts on this diet. You eat what’s in the pictures. nice and simple.
@aaron I think you are wrong. I have gained plenty of muscle on this diet. I think you are looking for results much to quickly, you just started the diet recently. There is so much protein in the diet from the meat and beans, that you will not lose muscle if you are working out.
Deb – thanks for the suggestion, I’ll try to up my water intake (although, I feel that I’ve been drowning myself pretty well 🙂 ).
So, there was a comment about an orange a day…Please explain more about this. I love eating fresh fruit and this diet has been a killer. On my cheat day I snacked on grapes and mangos all day long. Today I was cleaning out my fridge and found an uneaten grapefruit. I assumed it was bad (it has been sitting in there for over two weeks), so I cut it open “just to see”. Lets just say it was still good and I was overpowered by its citrus-y tastiness. Wagon. Fell. Off.
Also, so if I understand everything: after a twenty minute exercise, I can eat fruit then, right? I could make a strawberry smoothie or have an apple? Yes or no?
There is the diet at the top of the page and then there is all the extra stuff that I’ve been wading through in the comments pages.
Sorry pritibrowneyes, I meant to thank you for the water advice. I mixed up my posters! Thanks!
whooooooooo hooo…1 i lost 2 lbs & already mi tummy is staring 2 reduce !!!
@JP I just wanted to warn you and everone else….I have actually slightly ruined one of my kidneys from drinking too much water when i was on a diet a few years ago. Be sure not to drink more than 3 1/2 litres a day. Your kidneys do not work that fast, and it takes no time for the damage to be done.
Hi all. I’ve been reading through all this all afternoon and I definitely need help. I’m 50, female, 1.755 m tall and 86kg (aaargghh). I was 64kg after 2 children and before the menopause which happenned way too early *61kg before children). I was told my BMI is 31 and need to loose 23kg. How much is that in lbs? Is this BMI thing the same as the fat % you guys are talking about? I’m confused anf not sure where to start.which diet to go for…. Anyone with good info or advice? Thanks
@ JP I also meant to say that when you are hungry after dinner dont eat…its your body eating its own fat…when you feed it that late at night it will eat the food instead of the fat stores. I lost 50 pounds 3 years ago doing a similar diet to this one plus went to the gym 4 times a week. I never ate 3 hours before bed. Hope this helps too!
I have been following this blog and Tim since its inception. It is amazing how people can complicate the simplest things.
Some of you are really making this difficult for others by injecting all sorts of confusing and daunting details.
This diet always has been and always will be simple. So if you are trying to read this blog (I’m done now) pay attention to Tim and Tim only. Because of Tim, I lost 23 lbs and I have never been healthier or happier.
This diet changed my life and it will change yours too….if you listen to Tim. I don’t blame him for not responding. Some of these folks need something else to do!
Best to you.
@lorenza I think it’s important to take things one step at a time. This would be a very good diet for you, if you chose it. It involves simple meals, that anyone can prepare and enjoy. It is easy to follow, but like I suggest to everyone. If you are going to follow this diet, then do so. Don’t use it as a starting point and then modify it, such as to eat fruit as well, etc
Also, exercising, even if only low impact and not everyday, is still better than no exercise. Go for walks in the morning or evening, if that is what fits in your schedule. Based on where you are at, you have listed some goals that can not be achieved overnight. Don’t over think things. Start on this diet, or whichever you choose, and monitor your progress. But by all means, start immediately. The longer you ponder what to do, the longer it will be until you can start seeing results.
Hi Everybody Sorry I Haven’t Stopped By To Say Hi 2 U Guys I’ve Been Out
ill 4 Some Time I Wasn’t Able 2 Continue The Diet But Last Month I Did
Promise To Post My Weight 2day
June 30, 2009 ……….202 lbs.
July 31, 2009 ……….197 lbs
Even Though I Only Lost 5 Lbs. I’m Still Happy Since I Probably Went On
The Diet For A Week And Half Wk. B4 I Got Sick But I’m Back Now & Ready
To Continue On This Journey … I’m Happy & No Numbers Are Going To Put
Me Down My Next Weigh In Will Be August 31 & If I Just Lose Another 5 Lbs
I Will Be Happy Because 5 Lbs Is 5 Lbs.
Ps. Thanx 2 Everybody For The Support
Special Thanx To Pritibrowneyes & Deb
Nice 2 Meet U Charles ….. So Where Is Everybody Else From????
Hi, all. Pritibrowneyes, thanks again for the posts. It is appreciated. Well I do want to give a status report. I kept on my lifestyle change. Didn’t eat any fruit. Won’t eat any unless it’s my Free Day. I am on day five and have already lost 7 pounds. I am just ecstatic the fact that I’m 7 pounds lighter. 7 pounds in 5 days. I still don’t believe it. I know I won’t lose 7 pounds every week, but it’s a great start. 🙂
I should say that I have read every single post on this blog over the last 6-7 days to help keep myself motivated. And will keep on reading to inspire myself that this is attainable. I was always healthy and fit when I was younger. It wasn’t until a few years after my second my child that the weight started to come on. By my third child, I was already over 200 pounds. I have been overweight for 8 years and my health isn’t what it used to be, so I know that this diet will put me in the right direction.
I knew better for asking about modifying the diet by having fruit or low-carb desserts, but the former self wanted to ask those questions. I am trying to keep the new self here to stay.
Start Weight: 231
Current Weight: 224
First Goal: 199
Second Goal: 160 (For my body type and height, this is a size 7)
hey mike thanks for your comment can you tell me if i can lose my man boobs im at 17% bodyfat and at 143 pounds if i lost 20 pounds id be at 8% body fat is that possibe im 15 btw i workout btw
@ JP… there is the plan at the top of the page (Tim’s well thought out and researched plan) and the rest of the posts are people like us who found the blog and are making a go at it. THERE IS NO OTHER PLAN BUT THE ONE AT THE TOP OF THE PAGE.
What you find are alot of people trying to CHANGE the plan to suit their lifestyle or their tastes and preferances. While wading through the 2000+ posts, it is easy to get confused… just refer back to TIM’S plan at the top of the page.
@ EVERYONE… If you read Tim’s other blogs, you will soon realize that he doesn’t post this stuff just for the hell of it. He does ALL THE HOMEWORK using himself as a guinea pig to provide us with correct information. Tim has resources and access to information that alot of us don’t. And being the super hero that he is, he shares it with us here FOR FREE!! Most people in his position would make us join some sort of website or even charge us a subscription fee for the bounty of information we find here.
This plan may not be the best option for everyone. The variety of food is limited BUT if you are serious about losing weight and you DON’T want to workout, you have to give up something, folks. That is the tradeoff.
KEEP YOUR MEALS SIMPLE. There are so many options for beans. And they’re cheap to boot! Experiment, get creative. Use spices and herbs to jazz them up… You can do chicken, fish, beef and lean pork many of different ways… grill it, sautee it, bake it, broil it… Vegetables… come on!!
If you are trying to make this plan look like your OLD way of eating, maybe you are not ready yet!!
@ Mireya007… I bet when you stepped on that scale and saw that you were under 200lbs you were turning cartwheels!! YOU GO GIRL!!!!!!!!!!
@ Angel…. You can do it! 7lbs in 5 days??? That is Rock and Roll! Make sure you are getting your water in every day! I have 3 kids as well and we both know our body will never be the same. (Ho Hum) BUT, it will be as sexy as I can make it! I refuse to go down without a fight, lol. Keep it up sister!!
@ Lorenza… BMI and Body Fat % are not the same thing at all. The internet is full of explanations on all that stuff. You said you are trying to decide which plan to use. MY ADVICE TO YOU IS TO STOP PROCRASTINATING! You will have success on any number of plans but you HAVE TO START SOMEWHERE… There is no magic pill, or miracle plan. Almost ALL the plans you find will advise you to cut out the ‘White Foods’ which is rule #1 here. So start there, right now, and build on that.
There is no time like the present. You can do it!! You are tired of being overweight or you wouldn’t be here asking for help. Now is the time to make a commitment to yourself… to your health, that you are NOT going to keep doing the same things and expecting a different result!
This is an awesome plan… it is SIMPLE and it is INEXPENSIVE!! Whichever plan you choose, I really hope you will decide that today is the day you say goodbye to the old Lorenza!! Look out world, here I come!!! I wish you all the best.
@ Aaron R… I don’t know where you saw that this plan causes muscle loss but your information is not correct. Have you LOOKED at the pictures of TIM? This is how he eats every day except his cheat day. He looks pretty cut to me!
@aaron
Yes I do some modeling…also a personal trainer.
so past few days have been really hard because I came down with a flu and sticking to this diet is hard when your sick…ive done ok…but have slept for the past 3 days and have not eaten much..i did have a cheat day but couldnt taste anything anyway which really sucked!
Im really not convinced on a cheat day..it seems I end up just wanted more sugar the next day and the unhealthy foods taste ok to me but I feel like why all the hard work and then eat like crap? I understand the concept behind it but when cheat day comes and I have no desire to eat that way should I force myself anyway?
I am curious? What is everyones motivation behind wanting to change thier bodies and doing this diet?
Mine:
Im a single mother of three little girls….my health is very important to me because I want to be around a long time to take care of my kids. I want to be an example to my kids and for them to see me as evidence, how changing your body can change your life.
I want to prove that whatever you set your mind to, you can achieve.
I also wanna be a sexy momma! ha ha and someday find a companion with similar thinking and goals!
HI Tim:
I am in; started the diet this am. My goal is 20 lbs, weighing in today at 157lb at 5’8″. I am hopeful this will work for me with this combination. Love’in your OCD’ness in tracking your body in fitness over the years. You are a natural scientist and I look forward to gaining your knowledge in the science of this weight (really fat) loss. I cannot wait to get your new book. I will watch for it and hope you will put it out on Kindle.
I did ask, on Twitter about fruit, than found the readings on the blog. It is lovely to see the helpfullness of the responders. Nice work by all.
A question, I did not see addressed (oopsy if it was , I do speed read) is regarding coffee consumption and mild. I am truly addicted and have been called not-fun (not good)… it is one of my last real counted on pleasures of the day. I make, religiously, 2 cups of latte each am with 2% milk. I can cut down to 1%milk no problem but will the coffee be counterproductive to weight loss? How might I balance that better for weight loss without giviing it up?
I also intake a vitamin supplement drink that is high in fiber… no sugar but I will look into the replacement sweetner (it is a Davinci Lab from Vermont Supplement drink with vitamins and minerals).
Everything else seems pleasant; I can stick to it for 6 days and go wild once a week. I do like that I can add something like wine in the evening. I will stay clear of my occasional enjoyment of beer.
How is your elbow? Let me know if I can help.
Well, I am off to the store to get more of these items in the fridge! Thank you!
Respectfully,
BonnieRN
Hi everyone. Thing are going pretty well. I will do my second weigh in tomorrow morning, I use Sunday as my cheat day since people come over my house on Sundays to watch football. I know I have lost some fat so far I just don’t know how much in terms of pounds.
I have got to say that what I Love about this plan is the ability to eat stews and casserole type dishes. I have been eating chicken and beef stews all week and it is great. I miss the potatoes a bit but lentils and a good satisfying substitute. This will be even better in the cold New England winter.
I hope everyone out there enjoys this as much as I do.
Hello everyone. It is inspiring to read about everyone’s successes.
TO:
@Mike and @pritibrowneyes
Thanks a milion for your encouragements!!! I’m on my way back home (London, UK) where I don’t think I’ll be able to find these egg white things Tim talks about but I’ll see and let you know.
As I’m Italian, cutting out the “white stuff” is going to be a nightmare, especially since I never had to worry about them ’till now…lucky me…..
Does one have to use all this tinned stuff? And how many lbs to a stone? Is it 7 as in UK or different over there? If the same then I know my current weight of 86kg is about 13.5 stones and I need to be around 9.5 to 10.
Long way…..
I’ve started on a similar diet for now as where I am I can’t do this one but I PROMISE I’ll check these ingredients and start on this one ASAP.
Again, thanks for your support!
@Lorenza There is about 2lbs. in a kg. and about 14lbs. in a stone. I lived in Ireland for a while and I had to convert all this stuff while I was there. The polish people I worked with used Kg. and the Irish used Stone…I thought stone was a funny word..lol and still do! It sounds very primal lol. Good luck on all the rest of your diet journey. This plan is working out great for me and my husband!! I have gotten a few people in work interested now too so I’ll have some support there as well. I also wanted to add that I feel fantastic. My mood is great and my energy is wonderful, and my face has cleared up! I recommend this diet to everyone! Good luck to all! 🙂
Oh yeah I forgot…Is it just me or does anyone else notice that a lot of food tastes very vinegary on their cheat days? Everything I have eaten today tastes and smells like pure vinegar and there is not vinegar involved!
Hello All!
Charles – will try the garlic with lentils this week, thanks for the suggestion!
I have been on my version of this diet for going on 3 weeks, lost a total of 6# and am so very happy! Beans are what does it for me and the no bread has made my tummy go down!
It is so great to read all the info here and hearing of the success is so important too – keep it coming!
Reading about how we want to look sexy put a smile on my face – no matter how old I get I still want to be able “to turn a head”!!!
I make a lot of soup on this diet, adding salsa, beans and more beans, fresh spinach, any veggies I have on hand and some lean meat; I make lots and freeze some.
Have a good week and loads of luck to everyone!
Leona
From the USA – Great Lakes Area!
What is amp?
Alright, I started the plan today. We’ll see what happens.
Sex: Female
Age: 36
Health: Good
Metabolism: Obstinate
Height: 5’8″ish
Weight: I was up to 165 lbs. this morning, but that is coming off of two weeks vacation (including a visit to Mackinac Island, fudge capital of the world). I suspect that 10 or 12 pounds can come off easily, but once I get below 152 then I’m really getting down to some bedrock, old fat. I mean the nuclear holocaust-surviving cockroaches of my fat cells. It will be nice if this eating plan can put a dent in that.
So far today, I have eaten:
Two scrambled eggs (I slept in, so this was more like lunch than breakfast)
Coffee with Splenda (pleh)
Canned vegetable soup (no added starch or sugars)
Green beans with a dash of soy sauce, lemon juice, garlic salt, and pepper (I don’t like green beans)
I will have a glass of red wine before bed.
I’m fairly full, despite not getting three squares today. I’ll let you all know if this works.
Hello all. I just wanted to share my first week with you. I have lost a total of 7 pounds. Had my cheat day on Saturday. I was nervous to get on the scale on Sunday. When I did, I only managed to gain 1 pound. During my Cheat Day, I kept track of what I ate. I ate in small portions, but I was able to eat whatever I wanted. I kept my caloric intake to 1700. I think it helps to keep track of that, so you don’t go overboard and gain a lot of weight back. On Sunday, I was back at my regular eating plan. The start of my 2nd week, I managed to lose the one pound I gained from Saturday. I am extremely happy with this. Mondays are also the day that I take my measurements. I have lost 1 inch from each thigh, 1 inch from my waist, and 1/2 inch from my hips. I already noticed that my pants I haven’t worn for a while fits perfect. This is the motivation I need to keep on going.
I just want to let all the people out there contemplating if Tim’s Lifestyle Change works, it does. You won’t be disappointed if you stick with the plan he provides at the top of this page.
By the way, did I mention I am doing this without working out? I am waiting until my weightloss starts to slow and then I will implement it. I don’t want to start fast and high and then fizzle before I get to the finish line 🙂
I really like the idea to this diet it is something that I have followed before and I am somewhat of a compulsive tester myself. I have always been interested in what the body can accomplish and the limits that may be pushed. Great Stuff!!
Just giving people an update. I’ve lost 65 lbs or so in the last 4 1/2 months! If anyone has any doubts, trust me, THIS WORKS. I’ve even got other people on this plan, and they’ve been losing weight too.
I’ve had good weeks and bad weeks in terms of my intake, but overall, this weight loss has been fantastic.
Tim, thank you so much.