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
The Tim Ferriss Show is one of the most popular podcasts in the world with more than one billion downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.
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If 1 cup of cooked white rice is estimated to have 200 calories, then how on earth does a 1/2 of cup of rice have 350 calories? BRO, YOU’RE CLUELESS. SMH
Hi, Richard –
Tim’s approximate calorie count of 300 calories per half cup is for uncooked white rice, and I think you were looking at cooked.
Best,
Team Tim Ferriss
Hi ,
I am having hypothyroid and am on medications.I followed this diet for about 2 weeks and started having giddiness and hence stopped.i want to give it a shot again
Anyone who is hypothyroid and on medications have u bee able to follow the diet without any problems or fluctuations in their TSH levels.. Can u please help
Thanks
Michelle
Thank you, Tim Ferriss!
Michelle…
I’ve been on Synthroid (or the generic version) for years and years.
I just recently had a physical and everything is fine. There is no problem for me. I can’t see how it would affect your thyroid gland one way or the other unless you increase your intake of iodine.
good luck
jorgeviola ,
thanks for the input.I have had severe giddiness after following the diet for two weeks and hence trying to find out if it was due to response of the body being hypothyroid on slow carb diet
Thanks
Please help … garbanzo beans (chickpeas) are O.K or :-(?
Update:
Starting weight 232.2 (10/18/09)
Today’s weight 221.8 (10/28/09)
Sorry Kem, my boy has been sick and haven’t been around to read responses. I’m hoping that you are eating more than just an egg for breakfast?? Just remember that not eating enough calories can stall weight loss. I will have a fairly decent size piece of chicken. I always have a good amount of beans and veggies too. I never finish a meal feeling full but satisfied. One thing I learned about following diet plans is that you should do it exactly as given. I’m eating the same meals every day (boring) but will change it after 30 days. My goal is to be 185 by next summer. I am planning on doing my Power 90 starting next month.
Well I started this diet on Sunday sept 27th my weight then was 224.5.
•I weighed myself again on 28th of sept 220.5!!
•I weighed myself again on 29th of Sept 216.5!!!
•I weighed myself again on 8th Oct 210.0
I wieighed myself again on 28 Oct 206.0
Total weight loss = 18.5 pounds
1.5 pound away from my goal for 30 days
The first week was easy and all the weight lost was obviously water weight. The 2nd week is a little harder thank god for a cheat day, I went crazy at subway 🙂
•My stats are 5″9 was at 224.5 🙂 medium build age 42. My workout routine is boxing/martial arts and my Nordic track for fun and cardio
Hi all,
I’ve been on this diet for a week and I’ve lost 1lb but then i’ve put that back on after my cheat day. I’ve started my own no carb diet about 3weks ago and altogher i’ve basically lost nothing. I’m so fed up and I’m loosing interest in this. I need some help and support. What can i do to lose more fat. Pls help
Starting weight: 232.2 (Oct. 18th, 2009)
Today’s weight: 220.6 (Oct. 30th, 2009)
Andria, there can be many reasons why you are not losing weight. Are you eating enough calories? Are you eating too many calories? Were you on a calorie deficient diet before trying this one? Have you seen a doctor to rule out any possible reasons that would prevent you from losing weight? I also know that one diet does not fit all. I personally cannot do a vegetarian diet as they all have made me feel crappy with very little weight loss. I have done great on low carb diets but have met others that have done the diet exactly the way I did and lost virtually nothing. I believe we all have different body types and not all diets work the same. I have tried the ABS diet and it didn’t do much for me, but I had seen it do wonders for others. You might try that diet to see if it works.
Here is a link Andria that might help you get started in the right direction:
http://www.womenshealthcaretopics.com/bn_diet_body_type.htm
I know I’m dredging this up about 2 years after the fact, but I am just now going through your archives and really enjoying your stuff, Tim.
With regard to you “Dieters Gone Wild” day – the idea of cheat or “overfeeding” one day per week is gaining a lot of ground in the fitness field. Without getting too far into the science, we’re primarily talking about a hormone called Leptin, which is responsible for a lot of metabolic processes.
Known as the anti-starvation hormone, leptin is produced in fat cells. The less fat you have, the less leptin you produce; therefore when you diet your already low (in relative terms) leptin levels drop and you wind up slowing your rate of fat loss pretty quickly.
Given that, taking a day “off” from the diet helps to radically increase fat loss as well as giving you a great mental break.
The manipulation of leptin via cheating and overall management of diet are the core principles of Joel Marions “Cheat Your Way Thin” dieting program. It’s an excellent resource. I’d advise you and your readers to check it out at cheatyourwaythin.com
Thanks again for bringing stuff like this to the forefront, Tim. Really enjoying your ‘back’ issues.
-John
Thanks very much, John! Agreed that leptin is fascinating.
All the best,
Tim
[…] How to lose 20 pounds in 30 days: This is from the blog of a great book, The 4-Hour Workweek. The post gives very straightforward instructions for a lean, healthy nutrition plan — high protein, low fat, and eating bad food only after exercise. It also advocates for one complete junk waste day per week. I like that a lot. […]
Starting weight: 10/18 (260lbs)
Today’s weight: 10/31 (244.2lbs)
I did not lose as much weight as I did the first week, but I am feeling great and lost about another 3 pounds. This seems consistent with the pattern i have seen with others. Lose a ton the first week, a little the second, then steady losses in the 3rd and 4th weeks. I know it’s working because people that haven’t seen me since I started the diet have commented on how I’ve “slimmed” down. Clothes are starting o be loose. It’s great. Hopefully next week will be another big loser week!! Keep it up guys.
Hi I have been experimenting with this diet for a few days now after a lil mishap with the ketogenic diet that caused me to become very ill.
I understand the low carbohydrate philosophy but what nags me is that the vegetables I am eating are chock full of carbs.
Is the only thing that matter is the difference between simple carbs found in generic white foods over complex carbs found in colored vegetables?
Are complex carbs somehow exempt from the low carb standards? How?
Thanks so much you guys are awesome.
I’ve been on this diet for a week now and have lost 3 pounds, but the big question I am wondering is if what I am losing is fat or muscle.
Does this diet burn fat or muscle?
Tim and friends,
Is there an intraday version of this diet? i.e. your cheat meal can be the last meal of the day, but the others must be “slow carb”
Thanks
g
LOVE THE SITE, I’VE NEVER BEEN A HEAVY EATER BUT EVEN WITH ALL THE EXCERCISE I WAS ONLY MAINTAINING MY WEIGHT COULD NEVER LOSE IT UNTIL I STARTED FOLLOWING THE TIPS ON THIS SITE ……THANKS MUCH
@Michelle 10/27- I am using the plan as laid out by Tim and have a Hypothyroid as well. I haven’t found any of the giddiness that you describe… yet. Nevertheless I’d rather be thin and giddy than otherwise. What I will say is that the occasional second glass of wine really gets my attention. Yowsa.
Hello, Im in my day 3 of the diet and I only lose 1 pound (0.5 Kg)
I read people saying that they lost a lot more than me, and I whant to ask why?
I do Power90 2 hours after my lunch.
I height 191 cm and weight 288 pounds (well now 288 :p)
Thank U.
By the way I eat:
Breakfast: 1 Cup of lentils with 1 whole egg and 2 whites
Lunch: 1 cup of lentils and 150 gr. of chicken breast
Dinner: 1 cup of lentils and chicken
Post power 90 I drink lemon juice + 1 scoop of whey protein.
Thank U everyone!
hey,i weight 70 kilograms and i got some belly and some side fat,wil this diet help me melt it down.
I dun want muscles i only need skinier body.
PLS E-Mail me on SpecialStrikerS@hotmail.com
Hi Manuel, do you mean that you don’t eat vegetables at all?????
Warsam – Thanks again for the advise. I know it’s not what major gym goers would have respect for, but i started Curves last week. I think it would be a good place to get me back in the motion of going to the gym. I have went every day so far except for the weekends and i feel great. Once I get used to doing that and get a bit back in to a little bit of shape I will start back at the big gym. I know it’s going to take time, it did before and it always will. I may not be able to lose ALL the weight I wanted to before I go back to Ireland for Christmas but I know the people I love wont think about it as much as I do. I am really the ONLY one who cares what I look like and I am going to go there with a good attitude and just enjoy the time I am spending with my family. Thanks again!! 🙂
Maggie- I eat brocoli in the lunch, I forget write it :p
Hi and thanks for a great read!
I have been on a low-carb diet for 30 weeks now, and have lost 61.2 lbs. When I started I was 253.4 lbs.
I avoid so called “white carbs”, alcohol, and sugar (not on Saturdays), and eat at regular 3-4 hour intervals (4 times a day). I meals and cooking style is very similar to what is described in the blog post, and I also try avoid most ready made off the shelves products to avoid additives and preservatives.
Under this time I have not participated in any exercise due to my M.E. (Myalgic Encephalomyelitis).
I Introduced “eat what you want Saturdays” after 15 weeks, and they are reserved for my passion for ice cream:)
I have had problems with energy levels, leaving most carbohydrates out, but after a while I added healthy carbohydrates for breakfast, and this seems to have done the trick.
Thanks again for very appreciated info,
Kent, Norway.
Hi, I am Vikram from India. I got to know of this diet program from Google. I work 10-11 hours a day, I don’t get the time to work out at all. I am 96kgs approx 210 pounds. I wish to lose atleast 10 kgs since I don’t fit into any of my clothes. My eating habits are erratic. I don’t eat many vegetables. Can someone recommend a diet to me. I am a vegeterian. I agree it’s ironic since I don’t eat or like vegetables that much.
Would appreciate any suggestions any one may have.
Cheers,
Vikram
Thanks for the great info Tim. I couldn’t agree more, weight loss shouldn’t be rocket science if you stick to a health, non processed diet, focusing on boosting your metabolism, it should be plain sailing.
[…] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise […]
Manuel,
Don’t be discouraged about not seeing weight loss right away. I did an exercise/diet program years back and was discouraged to see no weight coming off. You probably are experiencing weight loss the same time you are experiencing muscle gain. Power 90 is an intense workout so don’t go by a scale. When I was weight lifting before I was seeing no change on the scale but I persisted. Eventually that muscle I gained ate up all the fat and my weight dropped considerably. Keep doing what you are doing. Just make sure that you are eating enough calories. I weigh less than you and am eating more than you it appears. Eating not enough calories can stall weight loss. I will have 1 cup egg whites for breakfast (the Egg whites your pour into a frying pan kind). I have about a cup of veggies. I also have about 1 to 2 cups Pinto beans. I have a mid-morning snack that is a full 14oz can of black beans with a decent size piece of chicken. For lunch it is the same thing but with a veggie of some kind. Dinner is around 5pm and again it is the same as lunch. I do not have any snacks after that.
My starting weight was 232.2 back on 10/18/09. 18 days later I am now at 217.2. I have 12 days to lose 5 pounds to lose the full 20 pounds. I appear to be losing a pound a day. Tomorrow is my cheat day and I take full advantage of that as 6 days is about all I can handle from eating the same foods. I will have McDonalds for breakfast (2 McSkillet Burritos and 1 Sausage McMuffin with Egg). For lunch I often will not go wild but will eat something delicious. Dinner is when I will pig out on pizza but I still try not to eat after 6pm. The next day is when the scale will read 2 pounds more than what I was on Friday. By Tuesday is when I will be back to my Friday weight and then will lose 1 pound per day until Saturday.
After my 30 days are up is when I will begin Power90x myself.
Ok, Tried this, on week 5 now, starting weight 257lbs, today 237lbs exactly.
Also tried the worked out described in the “How I Gained 34 lbs. of Muscle in 4 Weeks” article, It really works, although I can’t say how muscle mass I’ve gained, and I doubt it’s anywhere near 34lbs, visually the gains are undeniable. I’m very amazed, and very happy.
Thanks Tim.
Starting weight (10/18/09): 260lbs
Today’s weight (11/7/09): 239.3lbs
Hey guys, it’s been 20 days, and I’ve lost the 20lbs already!! Today is my 3rd cheat day of the diet, but I am just so happy at the results. If anyone needs any tips just let me know, and I’ll do my best to help you out. Another week left, and maybe I’ll be out of the 230s??
@Dave – Hey man congrats on the success so far. Looks like we started the same day and are experiencing pretty much the same type of loss and success. Keep it up!
How important is the binge day? I have been on this diet for 2 weeks now and have lost 6 pounds. However I have never had a cheat day.
????????Hi TIM?????????
How about Sweet in Low to add to my coffee or tea? please share
@JayC: They are brilliant results! I recently started this on November 1st. It was a Sunday. The next Sunday I had my cheat meal to spike my carbs and “stoke” my metabolism.
Losing 20lbs is great but scales can be deceptive, I am more interested in how you changed aestetically, when you started noticing, has it improved your confidence?
Thanks in advance 😀
Hi Tim,
I created an account because of you, you are a useful man, and your information too, i don’t want to talk too much, simply i am a skinny person, i am in Good shape, i go every day for cycling starting from one week before, i am doing this because i have a stomach, a very annoying one, i had it after getting married, since 2 years, i do eat chocolate, and red bull, and i love diner. what can i do to lose this stomach, some one advised me to take a medicine called Cynical, to burn the fat.
thanks Time
[…] Friday, my girlfriend and I wrapped up the Tim Ferriss diet. There have been ups and downs a long the way, but we finished to entire month of dieting. To […]
[…] two eggs every morning, to get my protein up (as I don’t eat meat), so I’ll be trying that (and a few of his other recs, […]
I am kind of curious about this regimen, The 1st day I started out at 225, a day later I woke up 221…. (Granted I had five 16 ounces of water / tea throughout the day, and loaded up on beans, veggies and turkey with chicken. I am curious to know if I am just losing “water” or if it is actually “fat” or what percentage is what…. anyways on day 2… I am just skeptical because Doctors say its safe to lose 2-3 lbs a week, I dropped 4 lbs in a day… seems a little far fetched, but continuing none the less… Hey Tim, what are the effects of this diet as far as “Visceral Fat” is concerned?… I noticed reading the board that some people are not losing weight, and I read that only excercise burns visceral fat, any thoughts?
Hi guys! I’m on my 4th day on the diet. Gotta admit, I’m struggling! Not to say I’m cheating or I’m gonna quit (I’ve lost a few pounds already, which is awesome), just saying I’m finding it tough, even though I already eat very healthy and clean and have been eating that way for a long time. Beans with every single meal?? Jeez. No fruit? Double jeez!
Also I don’t understand something. I thought beans are a slow carb and keep you full for a looong time, and that’s why so many posters say they are “never hungry” on the diet. I’m not experiencing this at all! I feel hungry/weak every 3 hours I’d say, and have to eat again. Am I doing something wrong?
We’ll see how long I stick with this. I’m really, really not digging the whole “no fruit” thing. Fruit is full of vitamins and nutrients – it is really good for you, and I also happen to love it. You’re supposed to eat it every day. I know it’s not good for fat loss but fat loss is not the be all and end all of health! I know I’m allowed to have fruit within an hour of working out and on my cheat day, but I’m not currently working out (bad, I know), so that means only one day a week!
Oh and one other question. Some poster said this diet is BS and all you’re losing is water weight. Is this true? Why would this be the case? Can someone please explain? Thanks so much!!
Hi Rachel,
Ignore the people who say it’s just water weight. They are wrong. Trust the several hundred people in the comments who’ve lost 20+ lbs. That’s not just water.
Good luck!
Tim
HAHA the funny thing for me is people saying they lose 20 pounds of water?!
There are a few smart people on this forum but i’m going to say the Majority are just plain dumb. Once again 20 pounds of water weight! What are these idiots just not drinking and losing water.
Lisiten you are eating a lower carb higher protien diet. The protien is there to spare your muscle tissue so the weight that comes off with be close to 100% body fat. If you are hungry every three hours on this then you are eating way below you calories and need to eat a little more. Try another half cup of beans or even try to eat a little fatter meat instead of chicken. I myself am actually bored of chicken and i am eating more eggs and lener meats. These things keep you full for a while.
I’m still amazed at all the questions on this thing. Have any of you read the post? Read and just do it, it’s that simple STOP with the subsitutes for this and that but if you want a peice of fruit i’m going to venture to say it won’t scew the weight scale or make you die.
I’ve decided to give it a go again! This time not as a vegan. I’m 5’6″ female probably around 132 (haven’t weighed in a year or so) and I’m a little nervous it won’t work for a girl who has only around 10 lbs to lose, but I’m willing to try. This past week I ate perfectly on plan, ran outdoors twice for 60 minutes, got lots of water, a bit of green tea, stuck with chicken/pinto beans/mixed veggies and egg whites in the morning. Had a wondeful cheat day Wednesday (sugar cookies, a Nutella crepe, few slices cheese pizza, slice of peach pie). This week I’ll do the same as last but add in salad and salmon sometimes for variety. I adhere to the diet strictly with zero cheating because I want to make sure I see results if possible. I’m into week two now and hoping I’ll see a shift in my body fat over the next 2-3 weeks. I will report back. Thanks so much for all the help Tim! 🙂
Good luck, Norala and all!
Soooooo hello everyone! After doing this diet since August and loving it, I am sad to say that I am going to have to quit it. On the other hand I am extremely overjoyed to say that I just found out that I am pregnant with my first baby 😀 Since this diet is not baby friendly I am going to put it on hold until I have the baby (i cant believe I am saying that!!) Good luck everyone! I will check back from time to time. Thank you everyone for the support and I’ll see ya in about 7 and a half months!! WOOOOOO HOOOO 🙂
Starting Weight (10/18/2009): 260lbs
Today’s Weight (11/14/2009): 235.4lbs
Nearly 25lbs down and I still have a couple of days left! Thank you Tim!!! Seriously, you are the man.
@DudeSpectre – First, I bought an expensive and accurate scale that I made sure was calibrated just for the very reason that scales may be deceptive. I weighed myself everyday for about 2 months before I started the diet. And I’ve charted daily weight while on the diet. So I know the 20+ lbs are real. As far as aesthetic results, I started noticing them around days 11-14. At that point I had lost around 15lbs. Just losing the weight made me feel great about myself. And with this diet, you seemingly lose weight everyday (except after you put back the couple of pounds from the cheat day). As I said in an earlier post, people who saw me a couple weeks in, commented on how I look like I’ve been losing weight. Now especially people are saying I look younger, I look so skinny, “how much more weight can you lose”, etc. I had a friend tell me I look younger because I’ve lost weight in my face and it’s not as “puffy” as before. Also when people are asking you to give them this diet, they see that something is working for you. Just keep it up, and I would recommend charting your daily progress if you need to be convinced. Also get some of your old clothes that don’t really fit, and watch yourself be able to wear them pretty soon. Good luck and hit me up if you have any more questions.
Hey Tim,
Loving all your content. I have strayed from this diet but still have maintained my 20lb weight loss from a few months ago – thank you.
I am wondering how detrimental eating Apples for snacks are and lowfat cottage cheese before bed? I also have been eating Kashi Golean for breakfast every once in a while.
After surfing the web I determined these were all low GI foods, I just want to know how much of a set back this is in losing fat? (don’t care about weight as much as fat)
Kind regards,
Mark
PS- I WILL be pre ordering your new book too! And what don’t you like about Rosetta stone anyway?
Hello,
I started this diet three weeks ago. I started at 197 Lbs and I am now at 183 Lbs. 14 pounds in 3 weeks, with minimal excersize. This diet works. For all the complainers out there (I can’t give this food up etc etc) I would suggest you eat to live, not live to eat. I have been pretty strict on what I have been consuming, and I have noticed fat loss all over. I am 28 years old 5″10. I have lost over a waist size, and feel better all around. Life is good! I will update again in the next few weeks!
Hi, everyone. I know it’s been a couple of months since I last posted. I’m still on the diet, but last month I was pretty lax, but still lost weight. I’ve been back on track since end of October and doing pretty well. I am creeping closer and closer to my first goal and very excited about that. I can officially wear every single thing in my closet. It fits either comfortably or just too loose. I am just a little shocked that if I lose a little bit more, I’ll HAVE to buy new clothes just to fit me. I gave away all my skinny clothes a while ago and now wish I kept them to measure how close I am getting to my goal weight which is what I used to be a decade ago. I lost 20 pounds and I really didn’t think it was that much until I put on my jeans that I wore at my starting weight and I am swimming in it. Wow. I have changed my lifestyle. I prefer quinoa rather than rice. On my cheat days, I have low-carb whole wheat bread when I get the craving. I look at everything I eat. I ask for steamed veggies than having fries. I cut my chronic migraines by half and my blood pressure is under control without medication. All that just by losing 20 pounds. I am so motivated. Thank you, Tim. You have changed my life for the better. I’ll write again as soon as I hit my first goal…which is right around the corner. 🙂
Angel
Start weight: 231
Current weight: 211
First goal weight: 199
Ultimate goal: 160 – 170
What’s all this about buying Tim’s book? I looked up Amazon and he only has written one book so far, the Four Hour Work Week. Is there something in there about this diet? I am not interested in outsourcing my work or going traveling, because i love my job and i hate traveling. Is there anything about nutrition or not?
I came across this diet about a year ago, but for some reason I never gave it a try. Happened upon it again this morning and decided it must be time to do it. I have 30 lbs to lose and I’m hoping that strict adherence to this program, with some cardio thrown into the mix, will get me to my goal in 2 months. It’s inspiring that this thread has been going for 2 years and everyone is so encouraging to everyone else. I will be checking in weekly – seems to make you more accountable than just keeping a diet journal. I’m feeling pretty empowered!
Quick update. I’m in a plateau, and I’m realizing that I may have to reduce my portions. I also slipped up and ate bad for a few days last week and didn’t exercise as much as I wanted to. But I am attempting to get back on the right track and eat as clean as possible from now until the holidays next week.
If anyone has any advice on how to get over on this dreadful plateau, I’m all ears.
Hello all,
I am looking forward to starting this eating regimen and just wanted to say that I think it’s awesome this blog has been going for 2 years. I will keep you all updated on my progress! I’m really excited to finally lose some serious weight.
Thanks 🙂
[…] on the way. I continue to play not only tennis and football, but many sports. This is no longer to lose weight but because I enjoy […]
First time comment here. After a shocking year during which I gained far too much weight by (surprise) eating too much, I finally decided enough was enough and jumped on the bandwagon.
Four days later, and I’m 4lb down. Awesome! Really looking forward to my day off too – it actually keeps me on track.
If anyone’s interested I’ll continue to post my progress? Although probably not for everyone, this way of eating is really worth a go. I know it suits my taste, my body and especially my lifestyle (hardly ever at home so need things that are EASY and PORTABLE!)
Thanks heaps Tim and all the comments. I read every single one!
this is so crazy i have gotta try it.
Tim:
After sticking to this diet faithfully for 6 weeks, my fat loss and muscle gain were plainly obvious. I kept a consistent diet & exercise log, and while I did not get any body comp analysis done, I did take “before” and “after” pictures. If you want any of this documentation for your research or publications, don’t hesitate to contact me on LinkedIn.
Thanks for the great content. I’m looking forward to the new book.
Dan Cotter
Woodruff Arts Center
Capital Projects Dept.
Atlanta, GA
Hola Tim,
-Any key suggestions on foods or snacks to eat while at the airport, sometimes as I’m sure you are familiar with, you can get stuck at the airport and must eat some food there. I know you are busy, but any tips would be greatly appreciated.
Cheers
Jose
hi
my name is syed and iam 23 yrs old my weight is 78 kgs i want to loss weight in one month without exercise pls give me sdvide to loss weight to my mail id i will very thnk full to u
Hi Tim and All,
In the spirit of this diet being a “no brainer”, I’ve been trying to let common sense guide me through the gray areas of this program. I’ve tried to read through as many of the posts as possible so as not to repeat a question, but finally, I give up and would just like to ask:
What about the use of agave nectar?
Just to sweeten teas and coffee? (Oh alright…I’m asian with a sweet tooth, so I was thinking of experimenting on some kind of sweet bean paste dessert.) Would it be permissible in small quantities? Different websites list different numbers in terms of GI and GL, but they all agree agave scores the lowest and best. Thanks in advance!
Respected i am 24 years old female and having medium hight, i read out ur article which really impressed me and u are realy doing a great job.
will u plz help me with my problem ?
i want to tone or u can say give a good shape to my abdomen and my tighs it looks fatty to me and also how to make buks small or in good shape i hop u catched wat i wanted to mean.
do reply me on my mail plz
@shrinkingleon – If you reduce your calories too much, your body goes into starvation mode, and hence, a plateau. Try zig-zagging your calories from day to day to keep your body guessing. One day I’ll eat 1800 a day, then the next I’ll eat 2400, then I’ll go to 1500, then 2600. I’m never consistent day to day. That way my body doesn’t adjust to a set level.
My calorie needs to maintain my weight/height are approximately 2500 a day (6 foot 6.)
Oh by the way, I started this low-GI dietary change at 240 pounds in early September and I’m down to 198 pounds today. Thanks Tim!
(Free hint for everyone: Chipotle burrito bols are awesome for this diet, just avoid the rice and cheese. I MAKE EM HUGE. Tons of beans, vegetables, salsa, cilantro, and guacamole.)
are any whole grains such as barley (in vegetable soup), oats (oatmeal), quinoa, or wheatberries allowed on this diet?
Update, now on week 7 of the diet, down to 233lbs from 257 at start of diet 7 weeks ago, I’ve set a target weight of 210lbs. I’m still amazed at this, I’ve lost 24 lbs thus far.
Muscle growth is coming along nicely, and I do feel much healthier now.
I’ll be posting some before and after pics on my Facebook account soon.
@Norala
Hi! This is Rachel, I commented just a couple of posts above yours. I am wondering the same thing as you. I am 5’3 and have weighed 130 lbs for a long time. You know how everyone’s body has a “set weight” – that healthy weight for you that your body doesn’t really want to go above or below? Well mine is 130. I’m also, ach this is embarrassing, what they call “pear shaped” – small/thin from the waist up and heavier on the bottom. Well I guess it’s not so unusual, as many, many women are shaped this way. (It’s supposedly really good for child rearing.) I started the diet 2 weeks ago and fell off the wagon, but I’ve been adhering strictly again since Wed 11/18. Would love to lose 15 pounds. I’m also vegan, if that matters.
I too wonder how well it can work for a woman who is not overweight to begin with. I know Tim started the diet when he wasn’t overweight and still lost obviously, but I suspect it’s different for women. For pear shaped women, it is really difficult to shed lower body weight – biologically my body doesn’t want that fat going anywhere!
Not trying to make excuses…I’m going to really stick to the diet for the next month or so and see what happens. No point in cheating a little here and there, then quitting because you don’t lose weight.
Have you lost weight?
[…] How to Lose 20 lbs of Fat in 30 Days… Without Doing Any Exercise by Tim Ferriss at the Four Hour Workweek blog […]
hey tim, i recently gave birth this is my third child it’s been soo hard for me to loose weight specially those cravings in the morning or at work donuts,candy and im kinda addicted to soda(dark soda)=(. im short im 5’3 and weigh 146 ive never been this”big” im usually at 125 131 at the most i want to know how can i keep my self from craving all day and stick to this diet for atleast 1 month. is it good for me to get on the scale every single day? or should i make a habbit of doing it once a week? what kind of exercise should i do? is it good to start out running when im soo out of shape? or should i lose some pounds ,then start running thank you
shrinkingLeon,
How about varying your workout regimen…implementing some HIIT.
I’ve browsed this site a few times…i need to lose about 30-40 pounds…i think i’m gonna start this diet today. I love beans. I have a mean Black bean soup recipe. Can’t wait.
I often hear ppl talk about gas. #1.Drink lotsssa water, #2 Soak your beans overnight, drain the water, rinse and then boil/ pressure cook it. Buying dry beans is cheap too. For those with time constraints, soak, boil/cook soups over the weekend.
Good luck ya’all and wish me luck too.
I’m new to blogs. Feel free to delete my business affiliation that I put in my signature, if that is against the norm. I missed your “comment rules” somehow. Cheers.
Dan
[…] I had lost last year. So a  few days into the start of this month (November 2009), I attempted Tim Ferris’s 4-hour body diet. It seemed to be a good idea at the time, and is really quite similar to the concept of my diet […]
Quick update:
I stuck to this diet pretty much exclusively and I’ve lost 5 lbs in 3 months. I’m not complaining because I haven’t gone hungry. In fact, hunger sometimes ceases. So sometimes I eat less than 1000 calories a day and yet still only 5 lbs of weight loss. I think I have to eat more throughout the day.
I’m rather small, 5’2 and 115 lbs right now. So the last 5 lbs will probably take their time coming off.
Hi all! I had 2 successful weeks so far on the diet, and the third week has been with family for the holidays and Thanksgiving and I had to relax my diet until Thanksgiving day passes just to deal with all the family cooked meals. I haven’t weighed but jeans felt looser after the 2 weeks. As a “leaner” girl at 5’6″ 135ish, I’d suggest for any other girl out there who’s about my size looking to lose weight at a nice speed is to 1) really be honest to the diet and don’t cheat till cheat day, even little cheats are bad, 2) DO drink lots of water, and 3) do consider exercise. I was losing weight without it, but I think it can speed up with added exercise, which I have added in week 3 and will continue into week 4 when I’m back to Tim’s plan. After Thanksgiving I look forward to being strictly on plan again and posting results in the future.
Congrats on everyone’s success!
Norala
@JayC: Thank you for telling me avout your progress. Really, well done! 😀
My progress:
started this thing on Friday, 20th December at 241lb (17st 3lb) I am currently 234 (16st 10lb). Even if half of that was water weight thats 3.5lb since friday. I have moved down one notch on my belt as well, where last week I had to suck it in, it is nice and snug now!
Recommendations:
Tim says this can be done with no exercise. If this is what you are comfortable with then cool, but I say there is no harm in doing a bit. I do weight training as an excuse to have something that would otherwise be bad for me (remember the 1.5hr window).
Seriously people, follow Tim’s advice, dont look for ways around it and don’t over complicate things and indulge on the cheat days, the weight you put on on that day is “ghost weight”, it is the weight of the food and water you have taken in. It is important you remind your body to keep the furnace burning.
Questions to Tim or anyone:
I have a heavy musculature. I am wondering, would a high ratio of muscle be an added benefit to the fat loss process?
Thanks, Tim. I will update every Sunday, which is my weigh day.
Tim,
Do you ever have “carb free” days? Maybe days where you only eat protein and veggies?
I was thinking about maybe one day a week going carb free (or low carb) as a way to help spur fat loss. However, I’m not sure if this would be helpful or detrimental.
Thanks!
I’m female, 32 and looking to ditch the weight I gained while preggo. I just started this diet on Sunday the 22nd and so far so good. I’ve lost a couple of pounds already and am looking forward to losing more:) I’m keeping a blog to track my diet at isaboblue.wordpress.com . Stop on by!
this is my situation . the last 5 years i have put on a lot of weight . i have tried to lose it . an just got heavyer. i use to be a body builder . things happend in my life that put my body into hibernation mode. it didt matter what i did for exersize . i finly went to the doc. offfice and he did alot of test and it all came down to a low testostrone level . he asked me some quetions and come to findout when i had a visectony 5 years ago was the big problume . my testicals wher not producing what i needed to keep my bodys motabulism running normal.. i know what your thinking that i was doing drugs …. i hate to disapiont you but i was drug free … doc asked as well . but no .. well now i have to take test to rase my level to normal… for life or run the risk of ostio porosis… well all i am asking is as i losse all this weight am i going to have alot of exis skin or will it shrink down as i losse the fat ? and my weight was 455 ,now i weigh 421 and lossing over 6 mo. is it too fast or too slow .. i just dont want all this extra skin .. what should i do ?
Tim,
I have written in a while but have given your diet recommendations and advice an honest attempt. When I first came across you blog in April I wasn’t losing any more weight, even while working out more than 5x/week for at least two hours/day and weighed about 175. I followed your advice on the diet which was not too far from what I already was eating and also your advice on reducing my workouts to 2-3 times/week.
Now, my weight is 136. I am within sight of my goal of 120. But my weight has remained steady at between 135 to 137 for about 7 weeks and I am not reducing my hips or stomach any more even though I still target those areas during my gym time. I do have problems eating as many times a day as you recommend though I do eat the right types of food. I normally eat around 3x/day.
Do you have any sage words of advice? Your previous words were such a large inspiration which was and is greatly appreciated. You have my heartfelt thanks.
Hi Angie,
Congratulations on your progress! Ensure you are drinking more water than you think necessary, and ensure you eat at least 30 grams of protein within an hour of waking.
Good luck!
Tim
Excellent tips we give all of our clients. Well said Tim.
Good ideas and I like the photographs. I do not eat any grain products, no matter if white or brown. I saw all the lentils in your meals. I will research them. They are protein rich, but I wonder if we can fully digest them, which we can’t with grain. I believed in cyclical ketogenic diets with lots of meat, eggs, some nutritious carbo (=vegetables, salads, fruit) and some nuts. Maybe I will add some lentils.
Hey Guys,
Question for Tim: Can nuts be used to replace beans? My digestive system handles nuts and fruit a lot better than beans and I enjoy eating it more.
Tim, thanks for the advice and will attempt to eat protein first thing in the morning. Will keep you posted on my progress.
yo(: im 17 female
starting this diet today
im 5’11” and weigh 168
goal weight:148
keep you postedd
I wish there were a more extensive meal plan ideas. I find myself a bit limited,until I see other peoples’ posts. I’m trying to gain muscle. and have read you post on that as well. Neither contradicts one another.
What do you normally have as a snack?
Starting this today, wish me luck.
Hi Tim, I am a long time paleo athlete and a friend suggested your page. I am curious about recommending as “much as you want ” tea and diet sodas under the same category as water.
Some of your readers my not understand the implications of drinking diets sodas not only the insulin response but as well as the long term effects of this artificial products in the body.
2nd, I see your hight consumption of grains which are loaded with “(Lectin) a very serious protein found in grains and legumes which cause auto-immune response.
Also, you call it a diet? rather than teaching people how to make long term successful life changes? Suggesting the same meals will only lead to failure, but teaching people what they put on their bodies to achieve a healthy long lives.
I love that you eat grass feed beef, but I don’t see the use of naturals fats such are nuts and seeds not only for energy but for daily body function.
Anyways would like to hear more.
You live in NorCal? have you heard of Robb Wolf or Mark’s Daily apple? great resources
im hoping to join this diet tomorrow my current weight is 183 i will keep you post.
What is the maintenance after you reach your goal weight? Just curious.
[…] This month, I’ll put this confidence to the test by attempting to follow Tim Ferriss’ slow-carb diet plan. The specific goal is to lose 12 pounds by December […]
I’m 2 weeks in on this diet and I’m down 3 pounds. This may not sound like anything to brag about, but considering the SEVERE “pie-derailment” during the holidays, this is definitely a small victory! I’ve never made it through Thanksgiving without at least 5 extra pounds. Back home now and back on track.
I’m still hangin’ in there with the diet. I started out doing my own modified version of Tim’s but decided to stop goofing off and go the distance. My weigh-in is on Saturday. I’m still keeping track on my blog: isaboblue.wordpress.com
i would like to see a after and before picture of you it all sound perfect but i just wanna make sure cuz u never cant trust now in days…..
Tim: primero que nada, un saludo para vos desde la mejor ciudad del mundo!!
Ok… so I’m writing this as a kindda of last resort… maybe you can give me additional tips regarding this weight loss regime, which really seems to work for a lot of people. I do believe it works…
The thing is, for me it seems not to work. And in my opinion, it might be the fact that I’ve suffered with Hypothyroidism since I was 12 (i’m now 30).
I was a runner. Running was my thing. I enjoyed every minute of it, every single aspect of it for as long as I can remember. I even love the running pains after 2-3 hours of uninterrupted running. I have always been a bit heavy for being a runner (I’m 6 feet tall and used to weight 180-190lbs, 13-15% fat), but I still clocked in some good numbers: best 10K @ 45min, best half-marathon @ 1hr50min. My food regimen was a simple plan of 4 meals a day, same meals all the time, and I always take my morning medicine to keep my T3, T4 and TSH hormone levels in check (note: my meals included everything I could find to eat).
My problems began after I moved to Buenos Aires, 3 years ago. I immediately began preparing for the BsAs marathon (full 42K) in 2006. The joy of running changed for me. I kept to my eating habits, but as you know, food here in this crazy town are a whole different story (huge portions, lots of meats, few veggies/fruits and HUGE meals late at night are the norm). I came here with 190lbs and balloned up to 230lbs.
And believe me, i’ve tried to keep up with my running and to keep my eating under control. I got to the place where I would drop 10lbs just to bounce back up +15lbs a week later. My running has come to a halt: i’ve hurt myself, my tendons, and ligaments, trying to run with this extra weight – and came to the sad conclusion that I just cannot go on runnin until I drop the 30-40lbs i’ve gained
I also feel my metabolism has seriously slowed down. My doctor tells me that my thyroid function is low, but that it is to be expected due to my condition. Maybe aging effects are further slowing my metabolism?? But I feel like crap, slow, sleepy, and cannot rest well even after sleeping 14 straight hours.
Bottom line: I’ve tried 3 thyroid specialists and 2 nutritionists in the last 3 years. The doctors have slightly modified my hormone intake, but it doesn’t help much. The nutritionist have given me the most crazy diets possible and they are simply too ridiculous to follow for more than a week or extremely forbidding (for example, one diet said I had to eat for lunch every day a skinless salt-less chicken breast and two lettuce leafs slightly sprinkled with lemon drops – that is simple impossible to do constantly working 12-14 hours per day in an IT company in downtown Buenos Aires).
What would you recommend for me Tim?? Anyone?? I’ve followed your plan and, sadly, I’ve bounced back all the lost weight after 1 month in your plan. Should I completely skip the free-for-all saturdays and keep to the regular meals? Should I take out legumes and replace them with additional animal protein?
PS: I’ve also followed your recommendations on running without shoes (or with a pair of Vibram five fingers) but I will not try until I have lost at least 20 lbs!
my goal is to get to 135. my healthy weight supposed to be 95 to 125 pounds, but my dr said since i extra here and there it will be ok to get to stop at 135. since the last time that i posted heare ive lost 5 pounds now i weight 178 (not with this meal plan) i am planing to start this diet i just been to busy, but i have been eating less than 1200 calories which i know it not healthy. (but, hey im trying)
Starting weight (10/18/09): 260
Today’s weight (12/5/09): 228.9
Over the 30lb mark! This with Thanksgiving in there to throw me off. I took my normal Saturday cheat day, then also that Thanksgiving Thursday and friday. So I spent this last week paying for that, but still came out on losing pounds! This is the first time I have been in the 220s in nearly 3 years, so I am ecstatic. Diet has stayed basically the same, however I have been experimenting a little bit with non-fat cheese and low calorie ketchup (I love ketchup and gave it up during the first -25lbs). Either way, I am loving how I look and feel, and hopefully will reach my goal of 215lbs or less in the next few months.
Tim, I have a question about cheese. In one of your first posts you mention cheese is good, preferably the low fat kind. Then in a later post you say not to do the cheese. I would appreciate any comment on this. Thank you so much for this. I am so grateful.
I’ve restarted this diet today. Like a lot of you, the “cheat day” has been my demise – it lasts for weeks sometimes, ha! My goal is to lose 40 lbs. in 4 months, very reasonable based on what I’ve been reading here.
Tim, can’t wait for the new 4HWW, and the new book regarding diet and exercise!
Um yeah I lost a lot of weight, but I was looking for muscular weight and found it thanks dude. I’m going to say this to be funny and true, but don’t really care anymore about that person. I’m gonna show my ex what she could’ve had if she should’ve never cheated on me. Lol. Sorry I had to say it. Other then that I’ll get back on here and let you guys know on my progress with this. 😀
oh INSPIRING Lol.
Hello everyone,
I’m going to give this regimen another try. I tried the Master Cleanse but only got to the 2nd day, I think I love food too much.
Anyway, starting weight = 135 lbs
Goal weight= 110-115 lbs
I only have two questions:
Is it ok to take metabolism boosting pills?
Will I lose weight faster by going to the gym or should I wait until I’ve lost it?
JayC—Awesome job on the weight loss!
How many calories should we be eating? I am 5’3″ tall, 48 years old. I need to lose 216 pounds. I have had a successful week. My blow it all day is Sundays. I had a successful week. I started Monday after Thanksgiving and here it is Monday and I did good.
I saw that you wrote that canned food is totally fine, but I’ve read that there is often cancer-causing BPA in canned food, the same stuff that caused Nalgene water bottles to be recalled. Probably fresh food is better, generally?
Here’s just a bit of info, in case anyone wants to read: http://www.consumerreports.org/cro/magazine-archive/december-2009/food/bpa/overview/bisphenol-a-ov.htm
Hey Diego Shut Up.
I hate how people like you come here just to complicate others peoples lives, talking about antigens in grains! man thats only if you have a disease like sprue or something like that, dont talk about thing you just read on a forum. See ya!
@Christa
Beans (including lentils) have amylase inhibitors in them that keep the glycemic index low and insulin response low. Plus, they’re cheap, easy to prepare, and high in protein, which is why I’m pretty sure Tim put them on the list.
@JayC
Long answer:
Cheese and peanut butter are two foods on this diet that are a bit of a paradox. While both are high in protein and low in GI, the caloric load needs to be considered. Even though this is not a calorie counting diet, consider this. With the primary source of calories from both of those being fats, you can generally count on those calories being fully available. However, with beans, for example, the body has to do a bit more work to process it (read about amylase inhibitors), expending calories, and the protein and fiber content is high (reducing the effective calorie amount).
Short answer:
Cheese and peanut butter (any nuts except macadamia… which are very calorically dense) are good. Just keep it in moderation. Experiment with both foods, gradually adding them in, and see if your fat loss slows. If it does, back off. If not, and your progress is still going well, enjoy 🙂
@Sugar
It says in the post not to worry about calories. Counting calories is often times pointless. Don’t eat any fruit, be careful with your cheese and peanut butter intake (and any nuts, for that matter), and you should be good to go. Just eat until you’re full and satisfied, and keep your meals regular. No need to eat 6 times a day or any of that garbage, half of it isn’t true. Even if you eat 3 times a day, eat 3 times a day at the same exact time, and you’ll get hormone regulating benefits that will help you with your fat loss (look up leptin and ghrelin if you’re interested.)
this may seem like a weird question but, to those of you who have been on this diet for at least 2 weeks, do you ever get constipated? and by that i also question the hard/softness of the stools… because i have never eaten a lot of beans before, im just wondering if they are hard to digest and would they make your stools hard? thx
Jake,
Eat your vegetables and salad. The lack of sugar does not aid digestion (doctors prescribe Pure corn syrup for constipation.) and the fiber and cellulose of the veggies will make up for it.
Rob,
Thank you so much for the information and responding so quickly. Ok i will not worry about counting calories, by why is counting calories is often times pointless? just wanting to know. I don’t eat fruit, except on my one day to blow (is that all right?) so, i should eat the same time every day and that will help balance my hormones? thanks because they have been out of wack ever since I was 9. on the for real side. will look up leptin and ghrelin i am interested
thanks so much,
sugar