How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

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:


Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-fed organic beef




Black beans

Pinto beans





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.


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 800 million 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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7,293 Replies to “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”

  1. P.S. – Ever toy with adding a *soluble* fiber supplement with each meal to further slow digestion?


  2. Hello everyone,

    This diet (or lifestyle) is very easy to understand, I look forward to taking this on. My only question would be in regards to the carb meal that can be eaten within 1.5 hrs of a resistance work-out of minimum 20 minutes. Does that imply that, within the guidelines of this diet, I can still have whatever white carbs post-workout every day? It would motivate me to get working out more often if I knew that the efforts were so worthwhile. Yes, I know, the payoff should be feeling great-but add a pizza, and it’s hitting two birds with one stone: cravings and physical fitness. A weekly ‘cheat day’ sounds dangerous to me…so I’m much more focused on the post-workout meal. If anyone has any useful tips, or experience in regards to the workout meal to share, I’d be very interested to hear. Good luck, and congratulations to everyone giving this a try!



  3. hey again i started this food plan 2 days ago and i got to say it is going great. i have lost 7lbs already in 2 days that is pretty crazy i say. but i feel good and have energy so that is a good thing. some of the other diet plans i have tried let me feeling sluggish. i glad this one is not like that. thanks you tim for this great meal plan.

  4. i need help tim

    im 15 and wiegh 72kg

    need to loose wieght but dont no how to i burn on average about 700 calories on the treadmill in 1hour and a half a day. i eat about 1000 calories a day and i havnt got a certain way to eat i just eat when ever. i drink about 2 liters of milk and 2 litres of water a da

  5. Lose 20 lbs. of bodyfat in 30 days…Without Doing Any Exercise:

    OK I’m going to give this a try.

    5’8″ 181 lbs. 07/10/2010

    Rule #1: Avoid “white” carbohydrates

    Rule #2: Eat the same few meals over and over againeach meal with one from each of the three following groups: (Eat as much as you like of the below food items.)


    Egg whites with one whole egg for flavor

    Chicken breast or thigh

    Grass-fed organic beef




    Black beans

    Pinto beans





    Mixed vegetables

    Rule #3: Don’t drink calories

    Rule #4: Take one day off per week

  6. Tim,

    I’ve delved deeper into diets based on the glycemic index, modified a bit, and have lost approximately a pound every 2-3 days while still building muscle from working out. I was not looking to lose weight as fast as your article describes, but wanted to take advantage of the power of the glycemic index. Therefore, I have made one change from your plan that I think can benefit people as well, and that is at breakfast.

    My first meal of the day is now a large smoothie blended from fruits, organic yogurt, and protein powder. It is without a doubt my favorite meal as well. Following the glycemic index values, it consists of the following:

    – 1/2 cup of low-fat milk

    – 1/2 cup of orange juice

    – 1/2 cup of plain low-fat organic yogurt (must be plain, not with flavors)

    – 1 large banana (must be as green as possible, overripe bananas have high GI score)

    – 1/2 cup of strawberries

    – 1/2 cup of peaches

    – 1/2 cup of mixed fruit, i.e. raspberries, pineapple, mango, grapes (don’t overload on the tropical fruit because they have higher GI values. it is more for taste)

    – 1 scoop of protein powder, protein only, not high in carbs (I prefer vanilla)

    This creates a large shake that is inexpensive and extremely good. It’s my favorite way to kick start the day and the overall GI value is still low on the scale. It also provides a nice change from the typical protein/legumes/greens meals I eat the rest of the day.


  7. Long time reader, first time commenter.

    Dug your stuff after seeing you speak at a Stylelife event.

    1 week into this and already noticing a difference.

    Can’t wait to see the difference 3 more weeks from now.

    Thanks Tim!

  8. Hey,

    Quick question- what about oatmeal, or rolled oats- are those okay? Because that’s what I usually have for breakfast, with a little honey.

  9. hi! names kirsten and im 15 years old i have been eating as well as i can for 3 months and i play rugby and try to run every day! i would really like to loose 20-30 pounds by the time school starts up again! i would really like to try this diet but is there a exercise plan that goes with this!?

  10. Samantha, do people like you even READ the premise of the diet? It is very clear on it’s carb sources: veggies, legumes, and beans.

    Oatmeal/Oats and honey are as far from this diet as you can get.

    To answer: NO, oats and honey are not ok with this diet.

  11. Not like anyone is going to read this far down the comment block. But I thought i’d chime in here.

    I tried a CKD diet last year for a month, though not exactly as shown in this posting. I probably had <50g of carbs per day for the 5.5 days (and felt like sh.. on my thursday cardio workout btw). I didnt lose much weight at all. Infact the only way I've sucessfully lost "a lot" (20lbs in 6 months) is when i started to do copious amounts of cardio. I ride my bike to work (9km ea. way) 4-5 days a week + do 3 triathlon training sessions (1 swim, 1 bike, 1 run) each week.

    If you've tried the high protein, lifting weights, CKD and HIIT diets without success, then I suggest copious amounts of cardio and eating tonnes of veg.

    But first try Tim's stuff. 🙂

  12. Hi Tim and everyone. I’m Gee and I ecided to become model. So, I have to burn the more body fat that I can burn. Your meals are good enough but i have a problem with black beans. I canot find them anywhere. So, could i eat kidney beans instead of black bean, or ever the plain white beans? Please reply!

  13. Hey Guys. Erm…… I’ve never really posted anything before but I went ahead and started with the diet. I gave birth to a beautiful baby boy 3 months ago and had to lose the weight rapidly due to work related issues.So my lovely hubby showed me this. I started the diet 2 weeks ago and to my surprise I’ve lost 11 pounds on the second week!!!!!!!!!. I drink plenty of water about 8 bottles a day. So I just wanted to make sure that the rapid weight loss wasn’t due to my body loosing water. I’ve got my figure back and my agent is very impressed with me.

    Thanks Tom. I though I was goIng to lose my job because my industry is harsh. When I tell people I had a baby 3 months ago they don’t belive. And got back to work today and everyone has been showering me with copliments.

  14. Hi

    I was been reading posts in this forums almost like 6 months, but never tired.. today i thought of give it a try…..I cooked chickpeas( lentils) to start this diet.

    I ate lot of food(rice) today…. as i am going to be on diet, though of eat as much i want…

    I want to loose at least 10pounds by 3 weeks ( 2nd week of august). I will do exercise at least 4 times a day for 1/2hour atleast.

    will post the status of my wt loss in timely manner.

    Start Date: July 19, 2010

    Starting weight: 171 pounds

    Height” 5.6 1/2 inches.

    I will keep update my wt loss program.

  15. Quick update.

    Started diet on 6/18 at 258lbs.

    1 Month later, weighed in at 248 lbs. It may not be 20 LBS, but it was 10 LBS. My wife and I are going to continue the diet for a few more months. We haven’t really done much exercise at all. We are planning on doing it this round.

    See you in a Month.

    P.S. Costco sells: Tasty Bite: Madras Lentils. Total package:

    300 Calories

    12 g Fat

    36g carbs (kinda a lot actually..)

    14g Protien.

    Taste hella good.


  16. So i know you havent answered anyones questions for a while. (3 years) but i have a question.

    Well not A as in singular.

    1) Is chicken wings okay?

    2) Is it okay to put sauce on any of the above items?

    3) Is corned beef acceptable?

    Well i think thats it.

    I started this diet a couple days ago, and i started at 129-128 pounds.

    Now i’m 125

    So i just thought i’d tell you thank you soo soo much, your a life savior

  17. Hi, I am also trying to lose weight but the problem is that I LOVE food. The things you said to avoid are the things I love. But I am gonna try it its gonna be hard but I am gonna do it.


  18. Hi all

    I started this diet today… i will keep update the status on a weekly manner.

    Starting Date: July 19, 2010

    Current weight: 172pounds

    wish me luck and good luck to you all………

    happy loose weight



  19. hi i’m Indian girl we always eating same food like egges, green vegitabel with olive oil but i still too faty. plz tell me something for lose wight. thanx pavi

  20. Been doing this for just over four weeks now, and it really is the mutts nuts!

    Lost over 30 pounds and lowered my cholesterol!

    Pete 🙂

  21. Hey Tim, I’ve been trying to follow this diet the best I can but I’m having a couple problems I’m hoping you can please help me with. How many carbs are you allowed per day if you were only eating protein,legumes and vegetables? Since this is a slow carb diet I’d figure it would be around 20-30 but I think I may be wrong, the legumes alone add 50 carbs or so per day so I try to just skip out on those and eat protein+vegetables.

    I’d really like some help since its confusing me a bit


  22. July 10, 2010…..181 lbs


    July 14…………..177 lbs

    July 19…………..176 lbs

    July 22…………….173 lbs

  23. I’m on my fourth day and already noticing some changes. My one problem so far are my meals. I’m now so sick of them I dread meal time. I guess that’s where the day off comes in handy. But I do have more energy in the day, and I sleep better. I don’t own a scale, but after two weeks I’ll search for one and give everyone a specific number, if that helps.

    My Meals Are-



    Egg (whole)


    2 cups of water


    Half a chicken breast (cooked in olive oil)



    2 cups of water

    (I split this into two mini meals, drinking 2 more cups for both)


    Egg whites



    2 cups of water

    I am 18, and I’m not overweight. A couple of years ago I stayed at my grandmother’s for 2 weeks and…let’s just say she was an awesome cook, therefore I put on some pounds. So this is a really hepful, healthy, and easy diet to follow and I believe I can stick with this longterm- so thanks Tim : )

    Come 2 weeks from now, I’ll post another update : )


  24. started diet today.

    5’2 180

    aim is 150.

    hope i can do it.

    restricted myself to pinto beans and chicken.

    july 22nd

  25. K, I know it’s a little late, but I just read one of the comments made on page 4, and I just want to thank Lance Curtis- you basically just answered all my questions- THANK YOU : )

  26. Hello All

    Started on July 22nd at 158 lb.

    Aim to be 138 on Aug 22nd.


    Had a question anyone.

    I have to have coffee and cannot have it with out cream and Sweetner.

    Is one Splenda a day OK ?

    One Tea a day with honey OK ?

    1/2 cup low fat plain Yogurt OK ?

    I have egg withes and vegi for Breakfast .

    Cicken Salad for lunch

    and lentils for dinner .

  27. Hi Tim, What about fruit? No go – too much sugar? And, how do you stay so sexy, trim, fit, super when you are always on the road? Thanks, P

  28. Hey Tim,

    All really great ideas, glad you have had such great fat burning success, even without exercising. I must add though that calories are still calories and even consuming too much meat and legumes will still prevent fat loss. Portion control is key and will allow you to take a few more liberties with what we eat and not be as strict.

    Additionally, eating too many animal products, which are all high in fat, can also trump weight loss efforts. My advice is keep portions in check, focus on a plant based diet, and, of course, do a few home workouts per week.



  29. Hey everyone,

    I started this diet about 3 weeks ago and since the scale at my house isn’t exactly accurate, I’m not really sure how much weight I’ve lost but it’s definitely not anything near 20 pounds.

    Not that I’m complaining. I’m on my binge day right now and after eating carb loaded things I’ve never felt more disgusting in my life. As much as I miss the Chinese diet I used to be on, I finally feel less bloated and more energetic after starting the low glycemic index diet. I’ve also gotten my mom to start as well ;].

    I think although the weight comes off slowly (due to my genetics most likely), I’m really happy I found this. I’ve grown to appreciate healthier foods that are not only less processed but more organic. I’ll definitely continue this diet when I’m back @ college.

    Thanks Tim! 🙂

  30. this is my second time at going on this diet. I’ve made a few adjustments and read more carefully as to what tim wants. Soy beans are the only beans ill eat besides black beans. Anyway, I’ve noticed as long as I have at least some sort of protein right away in the morning then my day starts much better. Also, I only eat the beans when im “starving” and feel the urge to just eat eat eat. Eating the beans really takes the edge off of the hunger. I haven’t lost a whole lot of weight, but I do notice that I am getting slimmer. More than likely due to my jogging. its been about a month for me, and the scale tells me I’ve lost about 10 lbs but everyone tells me I look great! I think I may start measuring rather than weighing so I don’t get discouraged. Also, I went to use my belt I haven’t worn in a while and instead of 3 notches I had to go 6! whoa! is all I had to say! =D The cheat day makes a world of a difference in my metabolism and in my determination…its just so hard to believe I can eat all these oreos and its okay! lol

    -I am going to be starting a cardio bootcamp next week at my gym. I know I will need more calories. Any suggestions? I know white carbs are allowed after a work out but what can i eat before so i don’t burn out?

  31. Its been a week and i cheated little here and there specially eating litle amount of rice during dinner…….i did aerobics 1hours in one time a week , 25minutes threadmill….also did lot of yardwork too…… drink lot of water like 100 oz per day…..

    last week i had black coffe with creamer twice a day ( very little amount)….

    I know this is all wrong…….i will try to avoid this little by little……..

    Here is the update:

    Starting Date: July 19, 2010 Starting weight: 172pounds

    Date: July 25, 2010 Weight: 168

    will update again in a week………..

    good luck to you all

    happy loosing

  32. I am on my 4th week on this diet and have managed to lose 5lbs. Even after having 2 days of cheat days on the weekends. I did not lose any weight last week, but I did not gain either. I will start to exercise this week and hopefully I can start to lose some more weight. This is by far the best diet ever and it is so simple to follow.

  33. I find that portion size is one of the biggest diet factors controlling weight loss. I personally can gain and lose weight just by controlling the amount I eat per meal, and am finding that many of my clients feel the same way. It is SO easy to consume too much now a days and I would guess that 90% of people do.

    In fact, I would bet that if we were able to control our portions we would not have to resort to eliminating entire food groups or depriving ourselves of desserts.

    After all, a calorie is a calorie no matter where it comes from.

    I agree with your diet suggestions as to how to lose weight quickly. I would add though, that it may still be necessary to control fat consumption considering people tend to eat more meat, dairy, and eggs when you eliminate a food group, such as grains.

    In reality, our diets should be plant based (fruits, veggies, nuts) and everything else should be secondary.

    Thanks for the great post!

  34. @Kita

    I think Tofu is excellent source of Protein.

    Serving Size 126 G

    Calorias 88 Fat Cal 44

    Total Fat 5g

    Total Carbs 2g

    Protein 10g (Firm tofu gives you higher)

    Quick update.

    Started Diet June 18th……..258

    1 month July 20th…………248. Not much, but 10 is 10.

    The more exciting thing is that i saw the doctors yesterday and they told me from my last Doctors visit, my Blood Pressure has gone down! I dont know when my last one was, but had to be 2+ months ago:

    2+ months ago: 148/92

    Yesterday: 127/82

    This was very Exciting for me!

    So starting the diet again As of yesterday

    July 27th, ………..248 lbs…See you in a month.

  35. It’s ALL about watching what you eat, plus adding any type of exercise to your daily routine.

    Yes, and soy is very good for you!

    So lose those pounds and begin your new life today…

  36. 160 lbs, 5’6″. Female. Goal = 125 lbs. Started today: July 28th. Checking in every Friday. Anyone want to start? Here we go!


  37. HI Smart Potato:

    I am in tooo……… started like 5 days back…..

    Okay here are my details:

    Female: 5 6 1/2

    Starting Weight: 172 pounds

    Goal Weight: 150 ( i want to set small goals as they are easy to reach fast 😉 )

    July 19, Starting weight:——— 172pounds

    July 25, ———————- 168 pounds.

    Will update next Friday August 5th.

    Good luck to all the loosers.

  38. I’ve started this diet about two weeks ago and lost a total of 5lbs. I get easily discouraged. I cant tell if I’m overdoing the exercising. I went from working out on 3 different dvds a day including beach body slim and 6 with kettelbell, fat blast workout and lotte burke just about everyday. A couple of days ago I read about over training and how it can prevent weigh loss, so I haven’t worked out on any dvds yet. I feel like doing one right now because I don’t want this diet to “not” work. I’ve been following this diet exactly. I wonder if I should just stick to walking on a treadmill for an hour a day or something to burn fat and not build muscle.

    Stats– Female

    5’5″ 31 years old

    July,10th 2010 ——-163.5 lbs

    July,24th 2010——–158.5 lbs

  39. DD- I feel the same way. I have also only lost 5lbs, but I have not been exercising. I have also taken Saturday and Sundays as my cheat days. But I follow the diet strictly from Monday to Friday. I did exercise a couple of days this week, but haven’t seen any more weight loss. I think you might have been overtraining. I read a post where he recommended only training 2-3 times a week. Let us know how that works.

  40. Hi Tim!

    I have followed these suggestions combined with the muscle gain suggestions (modified) for the last 6 months. I went from 220 lbs to 182 lbs, 24.5% body fat to 17.1%. Picked up extrodinary definition in my core/shoulders/chest. Thanks for all the help!!!

    btw – love your book. tremendous impact on how I conduct my own life.

    1. Congratulations, David! Keep it up! Many thanks for the comment and kind words. Good luck to everyone else doing their best! It works.

      Pura vida,


  41. Thanks for the comment Gloria, did you read the link from the top of the first blog page about the cyclical diet it says to have 1 and a half cheat days. Sunday is my cheat day. So then I would start out Saturday afternoon eat a apple or something have a cheat afternoon and night and all day on Sunday. If you haven’t read it you must it’s very interesting. I definitely think I’m over training and not eating enough calories. I weighed in today at 157.5. I’m looking forward to the next week. Have a great weekend

    “{Happy Cheat Day}!!!! —DD

  42. I have started this diet from today (: ..

    I really hope it works..

    Here are my details:

    Female: 5’5 1/2

    Starting Weight: 49/50 Kg

    Goal Weight: 43Kg

    August the 2nd , Starting weight:——— 50Kg

    Il Update on the 9th


  43. I am an elite cyclist, and working on becoming even more lean to finish out this season. I am in great shape, but have not focused on diet in a few years and the enjoyment of food and beer has strapped about 10 pounds or so of fat around the midsection.

    The guidelines here in Tim’s diet are very useful. I at first thought the reduction in carbs might not fit into my training needs, but betweem veggies and beans, and the “on the bike” fuel I take in (drink and gels) I think it is fine.

    I think this will help me lose the next 10 over the next 3 weeks. I shall see…

    1. Hey Johnny,

      As long as you’re getting a carb supplement (like Vitargo) after hard training, this diet will work just fine. Good luck and keep us posted!



  44. if your loaf of bread is heavy, it is probably better for you. if it is light, you might reconsider. dense=better.

  45. Hey Tim,

    How are things?

    Great article, just wanted to ask you a quick question, you mentioned in your post “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).” I’m of Swedish descent and actually find that’s also the last place I lose fat (As a lot of people that have commented on this post it seems haha).

    Anyway, I’m just wondering if you could either provide a link to more information on the connections between Scandinavian genetics and stomach fat/somatotypes or (and this is only if there isn’t an available link and it’s not too much trouble) a brief summary outlining the connection. Naturally I tried searching for this info myself online but unfortunately came up empty. I also couldn’t see that anyone else asked this when I was scanning the comments pages.

    Sorry if this is a a bit of pain in the arse, but I’ve always had a thing with “why” and like to know more details instead of simply taking things at face value. I suppose, in many ways this is what lead me to the 4HWW in the first place haha. Can’t wait for your new book by the way, really looking forward to seeing which techniques I can implement and experiment with in my own rowing training.

    Hope all is well. 🙂


  46. What do you suggest to people that are still in high school? With the amount of time that I spend there during the day it can be hard to stay on any diet.

  47. I didn’t exactly followed the diet…. i ate carbs almost each day atleast little bit. lost just 1 pound….

    July 19, Starting weight:——— 172pounds

    July 25, ———————- 168 pounds

    August 6 _____________ 167 pounds

    will update on August 13

  48. i have my university in 20 days,i need a quick weight loss… i am 70 kg.please sombody help me… i want to look beautiful 🙁

  49. Good Plan – Ive added a tablespoon of virgin coconut oil to my diet, which I take first thing in the morning, it boots energy and (read the peer-reviewed research) promotes weight loss…

  50. hi, I’v been trying to lose weight for the longest time, and i use to 145 pounds and now im 162 as the scale just told me. i was so shocked that the last time i checked i was 150 trying to lose weight, but its so hard when Im on Birth Control, i want to go back to 145 if lucky lower then that and I’v been trying for so long im getting steaded and gaining weight. what should i do for a person that is 20 years old and is on Birth Control. All the food here really work?? i mean i will try any thing to lose this weight. i just want to do this for myself and have my husband fine me attractive again. please help. oh and how many calories should i eat each day to lose this weight?

  51. Great post! Ive lost a bunch of weight and Tim’s rules are pretty much EXACTLY what I followed. The hardest part for me was becoming a monotonous eater.

    Ive lost a total of 190 pounds and Im looking forward to Tim’s new book about the human body!

  52. My son’s 15mos. old & I’m still carrying around 20lbs of baby fat. SO HAPPY I came across your blog!! I’m willing to try anything healthy so here goes day 1. What are your thoughts on substituting one of the small snack meals from above for a whey protein / soy shake? (mixing water instead of milk)

  53. Love this post – been reading all the great comments for a few days now, and its nice to know that so many people are succeeding with this fab new way of eating!!! Love all the recipes and tips – keep them coming…

    Anyway, fourth day in, and three pounds down. Nice. Trying to stick to the rules as much as poss – only deviation is milk and sugar in coffee in the morning – can’t function without it!

    Saving my day off for a big 30th party ‘pub lunch’ next week. Just wondered do the days off need to be the same each week or can you change the day as long as its only 1 day p/week?

    Good luck with losing the pounds people! x

  54. so quickly…honestly as much as you’d like? There are no calorie restrictions whatsoever? To lose weight even faster on a diet like this would it be more helpful to keep calorie intake under 1500 calories? I’ve been trying to stay under 1500 calories for a few months now, but doesn’t seem to work. I’ll have a cheat day rarely, so maybe I’m just eating the wrong foods. Gonna try this out, but it’s especially hard because I work in a kitchen surrounded by terrorizing treats daily. Going to stick to it like stone, update next week.

  55. Great post Tim. It’s about time I started loosing some weight. The diet food tips are a great idea to my kitchen routine.

  56. Hey Tim,

    I am a big morning cereal eater. I am not into the colorful cereals or sugary cereals. Are they are cold cereals that work well with this like Cherrios, Fiber One or Special K?


  57. I have been on this diet for one year! HAPPY anniversary to me! I started at 222 lbs. and am now 169 lbs. I want to shed another 20 lbs.

    I stuck to the diet and exercised quite a bit. However, I’m stuck in a PLATEU.

    TIM—— any suggestions to kick off this plateau?

    I’m 53 lbs lighter and extremely happy! Thank you so much.

  58. Hi Tim,

    First, just wanted to show my appreciation for your site. I’m learning and using little bits and pieces from your blog, and so far it’s been helping, so thanks!

    I recently got off a 6 month weightlifting binge at my gym in which my trainer basically told me to eat as much as I could. For the first 3-4 months, he also really pushed I drank a gallon of milk a day (GOMAD, a very appropriate acronym), and I complied. I did do some research on GOMAD for training and found mostly supporting documentation on this type of training diet, so I wasn’t entirely uninformed.

    However, as one could imagine, this lifestyle wasn’t exactly maintainable. One can only consume so much for so long. Evidently I dropped the gallon of milk and asked for other options, of which I got the response that I had to eat about 300 grams of protein a day. I did this for a while too, but again the same issue arose: the diet wasn’t exactly maintainable.

    After having gained all of that weight (a mix of muscle and fat, though I wouldn’t be surprised if it was majority fat), I was starting to feel sluggish, so I stopped weightlifting and went back to cross training. A consequence of this shift is that I’ve lost a considerable amount of strength, since:

    a) I don’t eat nearly as much

    b) I don’t lift as often

    I’m currently trying to figure out what the best path is to achieving a balance of low fat, strength, and high performance (i.e.: as much as I like being strong, being able to run and do other things without gassing is rather important). My trainer hasn’t been the most useful so I figured I’d ask for the collective information of your blog / you personally.

    Resultantly I have the following questions:

    a) How do you cater your training so that it balances between strength and overall performance? How much metabolic conditioning do you do in a given week vs. cardio vs. powerlifting & weightlifting?

    b) Would it make more sense to work on fat loss over strength gains first, or vice versa? (I guess this is largely a matter of preference, but if there’s any credence to one order or another that’d be useful to know)

    c) How much protein should one eat in a given day for sufficient fat loss? I’ve read stuff like 1 g per pound of bodyweight to 3g per pound… your take on this would be appreciated.



  59. Hey Tim,

    I’m living in Taiwan and finding pinto and black beans here is really difficult, because the locals hate them. I can sometimes find Van Camp’s Pork and Beans and kidneys, but otherwise I have been largely SOL. Any recommendations?

    Also, what’s your take on Sashimi as a substitute for organic grass fed beef?

    1. Hi Jason,

      Not sure on the beans, but you can certainly sub any veggies that are dense, but avoid tofu. Sashimi is great, but I’d avoid any fatty tuna (high mercury levels).

      Good luck!


  60. Hi Tim,

    well now i’ve turned 40, and after reading this post for the first time a few weeks ago, i have finally got in that frame of mind that i need to shed some pounds.

    as i said i’m 40 years old 5’10 and 210 pounds, thats 15 UK stones, (as of this morning) and living in good ole blighty.

    form the initial list of foods to eat i can see many many options for tasty dishes that one can stick to rule 2 with

    i have a passion for idian food (not sure if you guys in the USA see much indian food) and spicing lentils (dhal) and beans is an excellent way of making them tasty and not dwelling on lack of white carbs in the diet, where just a small change to the spicing creates a different taste to what is essentially the same dish.

    i started on Monday this week and aleady noticed a difference (just have to get the volume of foods right as i feel really hungry right now) from being 213 pounds now 210.

    fist goal is to be 208 pounds on Friday with an overall goal to be 196 (14 uk stones) pounds two weeks thereafter, before starting on the muscle gain plan on another thread (i used to weight train in my early 30’s, possibly why i got so heavy with quite a slim build) and can see why it works without that 8 hours in the gym a week.

    good work Tim, as a couple we are putting your ideas from the book into practice and in general the book has changed the way i think so for that i am grateful.

    best of wishes


  61. Hi Tim,

    been trying to lose weight for the last three months but to no avail..after coming across you blog seems like was doing most stuff wrong, tried the fruit diet for two weeks, lost only half a kg, fruit and veggie;s nothing, Had the idea that sweet potatoes/oats & bananas were good for diet..turns out was wrong…..which starts to explain in part why i was not losing any weight.

    I weigh around 55kgs..that;s huge for am just a mere 4feet 5 inches. So they weight is a no no.need to lose 7kgs..your advice gives me hope am goin to try it.

    My question is am fasting since it is Ramadhan and can only have two meals in 24 hours, though there is a lot of snacking after the evening meal when i break my fast. Will the diet be healthy for me..if i follow it religiously and eat only the allowed foods in my two meals and is it okey to add milk to my diet? Really need the calcium

  62. hi. i was wondering if caffeine was alright. also, on the day you take off, do you allow yourself more than the 1-2 glasses of wine? i bartend 6 nights a week, and it’s difficult to not have one night to drink like i’d like to. usually, i enjoy beer and shots. thanks for any help you can provide.

  63. Hello

    Well I have a huge problem… I’m 19 years old and I gained over 50 lbs. In a year, I am 5’1 and weigh 185lbs. I need serious help!!!! I tore a ligament in my knee so I am not allowed to exercise. I don’t have that much money so I’m lost! I need someones help! Please help me….

    Thanks Samantha.

  64. Not sure if this has already been recommended in the thread or not. But here is my recommendation for shopping and one that saves an incredible amount of time. Avoid the aisles since this is where most of the evil foods that add to our waists lurks, taunting you to buy it.

    Where to shop, the perimeter of the supermarket. Think about it, all the healthy items dairy products, meats, veggies, and frozen veggies are found here. It really doesn’t matter if you lean vegan or crave some meat, you can find all your food items here that will get you on the path to the body you desire.

    The only time I venture into the aisles is to purchase beans, lentils and other items such as spices that may be needed for the meals. It normally takes me about 10 minutes at most to buy everything I need.


  65. Hey Tim great article I’m going to start this tomorrow. One question I have is about fruit. I love fruit can I eat it as a snack? Is it even ok? Since it’s the summer it’s hard to say no hahaha.



  66. My name is Zahria and im wondering. Do anyone else here weigh 237 pounds and yours only 16 thats some stuff right there but im gonna try prom is coming up so if you have any tips for me plz email me at……….. thanx bye 🙂 🙂

  67. Hi Tim and all,

    I’ve been lurking on this blog for about 3 weeks trying to see if this really works by reading all the comments and I finally started the diet about a week and half ago. I am a 33 year old woman and I can definitely say that the diet works for women. I started the diet Monday and I had already lost 7 pounds when I weighed in Saturday morning before starting my glorious cheat day.

    Tim, I do have one question for you. I have recently fell in love with moscato wine, but it’s so sweet it makes me apprehensive to drink it will doing this new way of eating. Is Moscato ok or should I stick to wines that aren’t as sweet?

  68. Hi there, thanks for the very informative post. I just started the diet after getting stuck at 13.5 stone dropping down from just over 16 stone. Im actually really enjoying the food and would just like to ask if Quorn is an ok addition into the diet. I have an abundance of Quorn packs in the freezer, fillets, mince and chicken pieces. Ideally 12 stone is my target.

    Thanks again, getting your book for my birthday too, so looking forward to reading it.

  69. Hi Tim,

    I’m very skeptical about taking one day off per week when losing FAT. Wouldn’t the calories you consume on your day off negate any weight you lost during the rest of the week? I understand the metabolic spike, but I’m just concerned that I would gain the weight back on this day.

    Also, I’ve been averaging 3-6 lbs of weight loss each week, which seems like what you were averaging also. I’ve read on soo many websites that anything more than 1-2 lbs per week is unhealthy. This seems ridiculous! I have a young, fast metabolism, and of course I’ll lose weight quickly, right? Only 1 lb a week seems horribly discouraging. What are your thoughts?

  70. I’ve lost 20 pounds in three months- haven’t done any additional exercise, and admittedly have stretched the cheat days somewhat. Generally I have stuck with the no white carbs except on my cheat days, and I am careful even than- 3 other people I work with have noticed and are trying this diet!!! I’m 57 and was about 30 pounds overweight.

  71. Interesting article but I too am skeptical about taking a day off. But I am willing to try it out. I will try to incorporate into my own diet. If anyone is interested in losing weight together join me on my blog.

  72. Dave, how much weight are you trying to lose? I feel like if a person is maintaining their current weight, having cheat days would be a good thing. But losing weight (as fast as possible) I don’t see how it would work.

  73. has anyone ever tried miracle noodles they have no calories and less than 1gram of carbs and zero net carbs . They are zero on the glycemic index. The noodles are great for the slow carb diet because they are a great sub for pasta and rice lovers like myself. Great for stir fry , I usually take olive oil, chopped seasoned chicken breast mixed vegetables onion and garlic and mix

  74. I don’t feel like I am overweight or that I need to diet, but losing twenty pounds would get me back in the weight range that I used to be in. I am only on day 2 of this diet and have noticed that coupled with regular jogging, I feel substantially better and actually have far more energy. I also feel that my mind is not as exhausted as it used to be (I just finished the last 100 pages of the novel I was reading in about an hour and a half). Oh, and I already notice my stomach becoming leaner. The results are looking good on this end! Thanks Tim!