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 900 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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7,296 Replies to “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”

    1. Hi Natalie – if you are referring to the PAGG supplements, Tim specifically states in the book not to take them if pregnant or breastfeeding. HTH.

  1. Ok, my other question is about turkey hot dogs.

    I currently buy these:

    They have no carbs,so shouldn’t be bad correct? With all the hatred/bias against hotdogs aside, are these ok for the diet?

    Also, I know corn and carrots are usually not considered good for low carb diets. But in the book he specifically mentions corn many times in foods…. Is that one of those things that’s good for the diet but just in moderation?

  2. I first read this post about two years ago and tried the diet for, oh…2 days, then quit, as I’m sure thousands of people have.

    I am down to about 220 lbs from a peak of almost 260 about 3 years ago, but I want to lose another 50. “The 4-Hour Body” arrived a couple days ago, and this blog post was essentially pages 70-75 of the book. I don’t know, maybe I just needed to see it print to get sufficient motivation.

    I am having to adapt this meal plan to my somewhat unconventional living lifestyle, as I lack a traditional kitchen and the ability to refrigerate — except for what I can put in a small box outside, since it’s winter. Essentially, I live what might be traditionally called a backpacker’s lifestyle. I shop for groceries extremely frequently (2-3x per week), and eat out more than most people.

    I will probably be consuming more canned tuna than Tim would suggest, and will also be consuming a substantial amount of turkey jerky and beef jerky. Most of the broccoli, spinach, cauliflower, and green beans will be either fresh or canned, not frozen.

    I was happy to discover that cold bean-and-tuna salad recipes are quite abundant, and I think that basic concept will form the basis for most of my meals.

    Here is what I’m planning for tomorrow, after a quick trip to the grocery store a little bit ago:

    Meal 1: 2 oz beef jerky, half can of green beans, half can of pinto beans

    Meal 2: Two hard boiled eggs, the other half cans of green and pinto beans

    Meal 3: Most likely a restaurant meal of a chicken salad

    Meal 4: Tuna/pinto bean/spinach cold salad

    Over the past several weeks I have, by accident, adapted to a crazy sleep regimen due to a new business. Fortunately, it has started to transform into the “Everyman 3” polyphasic sleep schedule described in the book, and so I am going to try sticking with that sleep schedule, which makes it easy to do 4 meals daily after waking.

    On the exercise side of things, I am on the ice skating about two hours per day, six days per week, and have just started doing free weights three times per week, although I will likely modify my weight lifting program to be more in line with The 4-Hour Body, since I might as well do a multi-faceted experiment of the ideas in the book.

    I will report back here regarding my results!

  3. How do you recommend fitting in TI-like swimming into this plan? Would it be in addition to the Workouts A/B for gaining muscle? Or in substitution perhaps? Just curious how swimming laps would fit into the Slow-Carb dieting and the muscle-gaining workouts prescribed in the 4HB book.



      1. But wasn’t that part of Phelps ability to consume so many calories, the thermal load of the pool water?

  4. Good stuff. Chile rellenos with green chile pepper sauce would work very well with the morning eggs… Now can you start obsessing about skin and wrinkles so we can all benefit from your inquiring mind before we start to age too much and while it’s still time to reverse or at least slow down the process?

    1. I would love some new veggies ideas. Almost every night I broil a cookie sheet full of red and orange ( my favorites) peppers, zucchini, onions, green beans, and asparagus sprinkled with sea salt. It helps my mouth stay occupied in the evenings which is when I have the hardest time. I also decided to learn how to knit to distract me! It is really helping! Anyways, I love to try new things so I would love to hear of others favorite clean munchies! Occasionally I get some artichokes and steam them. This is great also for night time snack attacks.

  5. Hi all,

    I’m giving this diet a go after many years of on and off low carbing, so it’s very easy for me to just add the legumes and drop the cream. But in terms of the appropriate proteins, fish (other then canned tuna you blogged once) are not mentionned in your basic outline. Is it ok to include white fish, like cod for example?

    One more question, when cooking the legumes and proteins, can we add garlic, onions, fresh herbs and other spices?

    1. Sara,

      If you read the book, you’ll see that both answers to your questions are a Yes.

      He states that pretty much any meats are allowed in this diet.. fish, beef, chicken, etc.. common sense would tell that leaner cuts are usually better, and to avoid things with sugary marinates etc. But fish is great, and a good source of healthy fats.

      And he does mention that spices can be your best friend.. all vegetables are allowed except for white starches, like potatoes, garbonzo beans, etc… He doesn’t mention anything about sweet potatoes, but, because of the high sugar content in them I just avoid them anyway.

      But I for my beans, I make big batches of pinto/black beans, fried in a little big of organic grass fed butter, with garlic, onionc, green pepper, and cumin.. than mash it, sort of like a refried beans recipe, except I use a little dab of organic butter instead of tons of pig fat. (I’m using the organic butter with cod liver oil, to boost testosterone as he mentioned in the book.)

      So go nuts with the herbs and spices… just stay away from sauces and anything that contains a lot of sugar. For example, pure spices usually don’t have sugar added, but spice mixes usually come laden with sugar and salt, so try and use pure spices and mix them yourself, rather than using pre-mixed spice mixes.

  6. Hello all,

    To start I’m a girl, 22 years old, 5’4 and my starting weight was 125lb…

    (goal 105lb or 110lb depending on muscle gained)

    I’m in the middle of week 2, and have lost only 4 pounds but I don’t know if it is because I am either already down to a lower weight, or maybe I’m eating too much butter. lol, I love butter!

    Is there such thing as too much butter?!?! It’s zero carb 🙁 !!

  7. Tim – I think it should be said that there is a difference between somebody who has nearly no muscle definition gaining this much weight vs somebody who has been bodybuilding already. I am reading your other book, the 4 hour workweek and much like in that book you don’t qualify the ideal candidate for the best-case scenario. It just so happens I am the ideal candidate for the book I’m reading. It’s amazingly enlightening.

    I’m going to read your 4 hour body book next, even though I am clearly not the ideal candidate for this one. I’m sure I can learn a lot. But this low carb diet wouldn’t work for me, I need those carbs, being already 170lbs and only 10% bodyfat. My workout is 2 hours a day, 6 days a week. I drink 2 gallons of nonfat milk per week. I can easily use that many calories in my daily limits. My limits are set by my basal rate which nearly perfectly regulates my bodyfat, providing I am strict with my diet.

    I’m going to keep an open mind about this, and I’m going to read the entire book and see if I can implement any or all of it but I’m already seeing some red flags :). In your opinion, can an experienced body builder who has already gained a great deal of muscle mass and who already has low bodyfat realistically expect these same gains? I am also vastly worried about going from 12 hours a week to 4 hours a week of heavy lifting. I am not sure this makes any sense for me. I’d like to hear your opinion.

  8. Hey, is there ever going to be an actual forum or searchable message board for the new book? This set of comments is great, but 8 pages of comments are not as user-friendly as a real forum would be. Plus, Tim, you claim that there is a forum at and yet the only forum that I can find is when I go over to I have not read your first book, although I did just pick it up, as I am more interested in the new material and in weight loss/exercise. It would be great if there was more of a community for those who are actively using your diet and exercise tips.

      1. It would be wonderful to setup a WIKI where people can contribute diet-friendly recipes, etc.. I feel like I have so many questions that are probably answered multiple times but I dont have the time to go through all the linear content.

        btw, congrats on hitting #1.

  9. I just read your book and I’m really excited to see how this works for me. I am a mother of 2 beautiful boys and a national level figure competitor. Every year I have followed a strict 12 -16 week contest prep diet and training schedule prepared by my nutritionist to get me below 10% body fat. During the off season I fail miserably at keeping my body fat in the low to mid teens which is where I would love to be consistently while enjoying myself occasionally. I have put on about 13 pounds that looks like mostly fat to me because of all the “goodies” I have been eating, and with the holidays I’m sure I will put on a few more. ( I know, it seems so simple, just don’t eat junk and there will be none in your trunk) I have replaced my oatmeal, sweet potatoes, brown rice and grapefruit with beans. This is my 2nd day and it seems that beans keep me full longer ( I think my appetite is quite a bit larger than the average woman!) Is this way of eating beneficial to someone looking to loose 5-10 pounds? Even with the cheat days? I could understand a person with more to loose being able to make a few healthy changes in their diet and loosing a significant amount of weight but the last ten pounds have always been the hardest for me to get rid of and those are the ones that I continually regain over and over again. what about nutrition ratios? I have always thought that a 50/30/20 would be ideal but obviously I’m having a hard time sticking to that as shown by the extra butt cheek of cellulite I have obtained (YUCK!) so what do you recommend. I am planning on staying around 1700 calories. I train in the mornings ( 45 min to an hour of weights x 3-4 days and 30 min to an hour of cardio 5-6 days…thinking about training for a marathon so that might change, I want to get rid of this extra baggage first and re-read the part of your book about healing injuries, I’ve got tendinitis in my ankle that I just can’t shake) so what about eating beans late? Should they be cut off after around 5? ( bedtime is around 11:00 and we are fairly sedentary after 6 or 7. One more question ( I know I’m a bit long winded) what exercise do you feel hits the front delt best. This is my weakest link, they wont budge! It’s very frustrating!!!! I’m not a gym newbie and I have had my fair share of trainers so you would think some progress would be made in 5 years but I can barely see a small inkling of a curve….if I squint. I’m really hoping the new tweaks I am making to my meal plan will help me stay on track, I don’t mind the monotony of the food, I’ve done it for years minus the addition of my frequent dessert binges. I just want to feel full and energetic while being fit and lean. Thank you for your time, sorry my post is so incredibly long. –KK

  10. This is directed at Dave, who wrote that the slow carb diet isn’t for him at already 10% body fat. If you’re reading 4HB, I would direct you to page 205, eating for the “Occam’s Protocol”, and also to the “Effortless Superhuman” chapter. Both those sections contain material relevant to what you’re talking about.

  11. hai guyz… so im 15 and im weighing 65 kg.. i wnt to lose weight. i drink plenty of water but i eat rice…would that help me lose weight??..

  12. Hi guys,

    I started this diet last week (Dec 21st) and lost 3.7 lbs in 4 days, then came christmas and gained back over 2lbs :/ I know I feel guilty. So I re-started it this past Monday (Dec 27th), and hope to keep it very strict for the next couple months.

    I’m 6’0 and 183 lbs, my goal is to reach around 168 and then move to the “Geek-to-freak” or “Occam’s Protocol”. I actually might start OP tomorrow and follow it exactly like in the book.

    My concern is pretty much the amount of food. I start with same breakfast (egg whites, one whole egg, beans, veggies, flax seed oil, salsa), then lunch at Qudoba (meat, beans, veggies, guacamole), and dinner (meat, beans, veggies), every day. Also whenever I’m hungry I’m adding a quick snack (can of tuna with salsa, or protein shake).

    My question to Tim or whoever knows he answer (I know Tim might be extremely busy at the moment):

    – Can I combine Slow-Carb Diet and Occam’s Protocol? If, so what should I add to my diet? Also, can calories for building muscle thru OP come from fat that is burned because of Slow-Carb Diet?

    – In one of Tim’s videos he says if you don’t lose 5lbs per week than you’re doing something wrong. To achieve this kind of fat loss rate is it better to just deal with calorie deficiency (being tired, small headaches) or adding more food to get body out of the starvation mode?

    I’ll try to keep you updated and share my journey. It’s time to reinvent myself and build better me over next couple months.



    1. Hi Kris,

      The “5 lbs/week or you’re doing sth wrong” is only for those with at least 50 pounds to lose, and it only applies to the first 1-2 months.

      Good luck!


  13. Giving this diet a shot since reading the 4 Hour Body – it was actually a gift for my husband but I dove right into it. I’m on day 2 and I can say so far that this is the only diet I haven’t been RAVENOUSLY hungry on!

  14. KK – I’m 5’4 and trying to lose 7 pounds (from 119 to 112) and this seems to be working for me so far…I lost 2.5 the first week and just had my first cheat day today. I eat about 1200-1300 calories a day and do a weights dvd 3 times a week and run 3 miles 3 days a week. I think I ate about 2,000 calories today.

  15. Hi-

    I’ve just read quite a bit of 4HB and I’m really excited to get started! I have a few questions though, mostly just to clarify.

    In the book you (Tim) say dairy products are out, yet you mention that cottage cheese is ok when you say it’s one of your mom’s favorites, and another recipe mentions cheese as well. Also, you specify to use cream instead of milk in coffee. Are cheeses and limited cream ok then?

    Another question, which may seem silly to you, but what exactly is a resistance training work-out specifically?

    Thank you in advance, and thanks for sharing all your knowledge!


  16. 32m – 6’4, 284.8 – goal of 240

    Gave up diet coke on Saturday.

    Started the diet on Sunday. (including PAGG, AGG)

    Tuesday morning I was 279.8

    It’s kind of silly… I can’t wait to weigh myself tomorrow morning.

    Doing and bought a 53lb kettlebell. Adding swings and ordering the half ball crunch thing next week.

    Looking forward to the forums and would appreciate some simple step by step easy purchase & easy cook methods… like your liquid egg whites and microwave solution for breakfast.

    Come on Saturday!!! Daddy needs some pizza!

    Tim: Serious question… Scotch?

    (1 oz of Glenlivet 12-year single-malt scotch contains 70 calories, with no fat or carbs.)

    1. YES. I’m about 4 days past my binge and have just recently started to drop weight again. I think that rather than a cheat DAY, I’ll allow myself one cheat meal every 7 days. I’ve felt so fat and disgusting since my binge; at times wanting to just give up the diet. But I’m sticking it out.

  17. I just started this diet a couple of days ago and its going well so far. My energy level’s up and I’m not hungry all the time. My only concern is that I have been really thirsty. I’m drinking about 5 or 6 liters of water. Has anyone else experienced this? Not sure if this is due to increased sodium from canned beans, more fiber? I don’t mind drinking a lot of water, but getting tired of running to the restroom every hour. 🙂

  18. Hi Tim,

    I am about to start your slow carb diet. I would like to lose 20 lbs, so I will follow this to a tea. So, I would like to know if after 30 days and I lose 20 lbs. then what. What do you do for a maintanence plan. Do you keep eating this way for the rest of yo

    ur life? Is it ok to continue and healthy to do so?


  19. I have some questions:

    Are hearts of palm ok on this diet? They are really popular in Brazil (where I live), greate in taste, low-cal and very easy to eat over and over again. I think it could be an exception to the no-whites rule, just like cauliflower. What do you think?

    What about those protein bars? (like this one: Are they allowed? Can I eat them on the occasional snack? What would be the safe ammount to consume, if any?

    And what about sweeteners? In the book it says 16 ounces of diet coke a day is ok, but what’s the ammount of aspartame allowed? I’m not really adapting to drinking coffee without any kind of sweetener and in Brazil coffee is very different from what it is in the US. We usually drink it black (and it’s preety strong and tasty) with sugar or sweetener. No cream (milk for some, not for me).

    So, if I skip the 16 floz of diet coke (I actually preffer coke zero), how much aspartame a day could I safely use on my coffee? Is sucralose ok in small quantities? How much?

    I’m two days into the diet. I’ve been on a more regular diet for two months or so, counting calories and doing 40 min of stationery bike a day and have come down from 94kg (207lb) to 79.5kg (175lb), but still need to reduce my bodyfat, which is about 23% right now.

    I’d appreciate if someone could answers my questions. Thanks.

    And, Tim, the book is really nice, I just got confused with some likely inconsistences (e.g. do you drink 1,5l of icy water AND eat some tbsp of sauerkraut AND eat eggs and spinach and beans in the morning?) I’ll try to gather these and post on another comment.

  20. In law enforcement, there has been a change to stop referring to one’s non-dominant side as the weak side, and instead call it the support side. It’s a bit of cognitive behavior therapy that has successful results.

    In that vein, I don’t call my Sundays my cheat days, as the day still helps my weight loss. I call it my spike day. I wonder if anyone else has renamed the cheat day to a more positive term.

  21. I am a 43 yo female and started this eating plan on Monday. I dropped 1.6 lbs after my first day, 2.2 lbs my 2nd day and then just stepped on the scale and put back on 1.8 lbs! I am following this eating plan like an obsessive freak. Just normal daily fluctuations in water weight or did I eat too many lentils last night? How often do you weigh yourself? Daily weight loss is definitely motivating, but set backs like today are even more discouraging. Would love to hear other people’s thoughts on daily weigh ins and what you do.


  22. Hi Tim.

    I have been doing the slow carb diet for 5 days now and have followed it well. I havent been hungry much at all and have stuck to the plan. I am 180 lbs and pretty lean, I decided to try this because tho I am somewhat lean I have never been able to get my frontal abs to show. I love working out and am a kinesiology major in college so motivation has come somewhat easy to me. Right now I am lifting 5-6 days a week doing different body parts each day and often include 30 minutes of slow paced cardio in the evening. Like I said I started at 180 lbs and when I wieghed myself this morning right when I woke as I have been everyday since I started I am now 182 lbs.. Im not sure where I am going wrong. I am making sure I am getting enough protein and eating until I am full. the only thing I think it could be is that I am overtraining or not eating enough.. What do you suggests?


  23. I’m starting this Tim, thank you so much! I’m a nurse and I believe in this only because I’ve seen all the rationales for your recommendations, and they are all scientifically strong.

    I think I’m starting to get Syndrome X or maybe my t3/t4 is going down the drain, but I will write about how I’m gonna fair with your diet. Thank you!

  24. omg thank you one thing i cannot do in a diet is cut out pizza…i love it too much…ill be healthier about it and get vegetarian which is also good but i cant cut it out all together

  25. Hi Tim

    I have been on the slow carb diet for 5 days now and started at 180. I have followed the diet plan pretty much to the T except with some almonds here and there. I workout out 5-6 days a week doing different body parts each day. In the evening I do about 30 minutes of slow cardio. I have been eating until I am satisfied and making sure I am getting enouigh protein with each meal. I have not felt full in between the meals either. I have been wieghing myself each day right when I wake up. Today I stepped on the scale and wieghed 182lbs…up 2 lbs since I started. I dont know if maybe im not eating enough or working out to much but am a bit discouraged..any suggestions?

    Thanks and happy new year!

  26. Hi Tim,

    I bought your book and im on my first week, but I have a few quick questions. Whats the deal with whole eggs? I love them, and you reference eggology, but wheres the actual line? Can I have a breakfast of 3 Eggs and some ham scrambled together with a chunk of black beans and broccoli? What about 2 eggs in a protein shake for breakfast? Does this “count” as skipping breakfast?

    Secondly, what about hard liquor? I only drink water normally, but can I have a diet coke + crown royal drink? 3? 5? I know you put a limit on diet soda for the day, and I’ll stick to that limit, but does the booze really have much caloric value?

    And lastly, when work gets really tiring I occasionally go for a blue (diet) rockstar. 0 Calories, bad for my health (which I make up for by using them infrequently, following it with a lot of water, and taking a great multivitamin powder) but does something else in there throw off the weight loss process?

  27. Carmen,

    I’m really interested in knowing your age.

    I fear that you are really young and are not deriving healthy information about dieting and exercise.

    First off, our bodies retain water because we are human. When you weigh yourself after you eat and you see that the numbers on the scale have risen, it is due to water retention and because you simply have food in your system that the body is trying to digest. Weigh yourself once a week, in the morning, after you wake up and have used the bathroom. Don’t wear any clothes either, simply because that will add on more weight. With the use of a regular scale, that is about the most accurate measurement you can get.

    2ndly, you must eat 3500 to gain one pound, your whole story on eating two dinners here and there and going on small binges makes me believe that you haven’t really read up on any information regarding safe weight loss. Go to google and do some research on food and weight gain…and please try not to stress. Losing weight is simple if you clear your mind, have determination, and not obsess. Don’t lose sight of your goals and make sure you are not harming your body in the long run. Your mom seems to be doing an excellent job making food for you which suggests to me that she’s supportive. You can do this…just don’t over think it. More importantly, don’t do anything that could put your body at risk,

    Good luck.

  28. Starting the suggestion for weight lose tomorrow.

    I’m 49 yr old and need to lose 40 lbs and 8 inches from my waist. I will post each week with results and updates and probably alot of questions. I will post fair and accurate as to how well I am doing.

    Everyone wish me luck!


  29. Hi Tim,

    I’ve been on this diet for 3 days now and have lost 4.4 pounds. I started at 128, and my goal is 110 (I’m a 5’4 female). Anyway, on Saturday, I’m meeting with old friends and I know there’s not going to be any food AT ALL that is allowed in this diet. It’s at one of their houses and they loathe anything healthy. I was thinking of putting off my dieters-go-wild day this week til Monday, because that’s my sisters birthday (she’s also on the diet with me). But, now that this other event came up, could I have that day off on Saturday and Monday, and then not have my day off again until the week after next week (basically 12 days from Monday)? What do you think? Anyone else have any input on this?

    Thanks! Finally a diet I can stick to and see results 🙂

  30. Tim,

    Day four of the diet. I’m actually enjoying the meals thus far.

    One question – You say no milk. Us Brits take milk in hot tea. And I will drink at least 5-8 cups a day which I reckon is normal. You say tea is fine, but what about the milk? If I cut down to five cups or so, would that milk intake be ok?

    I need tea!!! & please don’t suggest iced tea!! uurggghhh!


  31. i would definitely recommend more on the egg whites than the yolks, egg white contains “albumin”, a protein responsible for permeability of blood vessels, for you to understand more, here it is, its the one responsible for holding fluids within rightful spaces in the body, allowing the body to avoid edema, bloated abdomen and such stuff (lol)…

    albumin is found in some dietary sources such as egg white but take note that human body also produces albumin through the liver, my point is… if you try damaging your liver by abusing on drugs, supplements and alcohol, your putting yourself at risk for losing albumin source for the body 😀

    regulating the fluid in the body can be a good way to shape up, as it mostly contributes to your body weight.. im just saying, ahhaha thats how we usually student nurses think…

  32. Vladimir….actually that is incorrect chicken has more protein then turkey unless it is wild turkey which I venture to say most of us are not going hunting every week to get it. Also there is no such thing as buffalo any longer as they are an endangered species therefore protected so when you go to the meat department ask for beefalo which is the new version of buffalo they actually cross bread buffalo and cows for consumption to protect the receeding numbers of buffalo. If you wall want to know the specific facts of proteins that are best here is a detailed list of protein to fat ratios……………

    Species – Protein % – Fat % – Cholesterol (mg/100g*) – Calories (Kcal/100g*)

    Beef (USDA choice) 22.0 6.5 72 180

    Beef (USDA standard) 22.7 2.0 69 152

    Lamb 20.8 5.7 66 167

    Pork 22.3 4.9 71 165

    Wild Boar** 28.3 4.38 109 160

    Buffalo 21.7 1.9 62 138

    Whitetail Deer 23.6 1.4 116 149

    Mule Deer 23.7 1.3 107 145

    Elk 22.8 .9 67 137

    Moose 22.1 .5 71 130

    Antelope 22.5 .9 112 144

    Squirrel 21.4 3.2 83 149

    Cottontail 21.8 2.4 77 144

    Jackrabbit 21.9 2.4 131 153

    Chicken 23.6 .7 62 135

    Turkey (domestic) 23.5 1.5 60 146

    Wild Turkey 25.7 1.1 55 163

    Pheasant (domestic) 23.9 .8 71 144

    Wild Pheasant 25.7 .6 52 148

    Gray Partridge 25.6 .7 85 151

    Sharptail Grouse 23.8 .7 105 142

    Sage Grouse 23.7 1.1 101 140

    Dove 22.9 1.8 94 145

    Sandhill Crane 21.7 2.4 123 153

    Snow Goose 22.7 3.6 142 121

    Duck (domestic) 19.9 4.25 89 180

    Mallard 23.1 2.0 140 152

    Widgeon 22.6 2.1 131 153

  33. Just started this eating plan. Has other people experienced daily fluctuations in weight loss? After my first day I was down 1.6 lb, after the 2nd 2.4 and then i went UP 1.8 lb on the 3rd day. I have been very diligent and dedicated to following the plan to a “t”. Please help me from getting discouraged! I haven’t even done my “cheat day”. Very anxious about this.

  34. You mention that red wine is safe to drink (here and in 4HB), but don’t mention other alcohol. Is whiskey safe to drink?

  35. I recently became somewhat disabled through my active duty service which has rendered me unable to walk very far, forget running or any other type of aerobic exercise. Will something like this help someone in my situation? The doctors say diet and exercise like they forget I can’t participate in the exercise part. I do what I can but I’ve just been watching my weight increase and increase for 3 years. I already eat fairly healthy, do the thermogenics really make that much of a difference? Thanks so much!

  36. Ready to begin on Monday (gotta shop). Started reading the book over the last few days. I am fuzzy on a couple of things though… I am a 40 yr old male, 5’11” and 245 lbs (about 30% fat, ugh) roughly. I would like to get to 200 lbs by August (going to the Galapagos). Anyway, fuzzy issues and questions… Maybe some of you forum-ers know the answers.

    1) Avoiding injury. My right trapezium and some of the surrounding shoulder muscle is “turned off” due to cancer surgery 20 years ago. Any ideas?

    2) When is the best time (of day and during the week) to measure inches, lbs and fat? Every day? Once a week? Before or after binge?

    3) Total daily caloric intake. Yes, yes, we’re not counting calories, but should I be aiming significantly below my BMR? I did a test menu at 40% protein, 30% fat, 30% carb and came up around 75% of my BMR..

    Thanks for any help

  37. i would also recimend not eating after 8:00 and drinking nothing but water

    plus have protien and fiber every meal and dont eat carbs after your lunch (maybe one thing that has carbs)

  38. umm i have abnormaly large hips from front view

    but when you look at the side view im fine

    will this help burn off my hips too?

  39. Good stuff Tim! I agree with your diet approach completely.

    I’ve found Barley Green in the mornings for breakfast works fantastic too.



  40. I plan on starting this up on Monday, and am looking for some guidance on some foods…

    1. What are people’s thoughts on tofu?

    2. Any thoughts on soups as a source of legumes? I’m specifically interested in Campbell’s Bean with Bacon and Split Pea. If they’re valid, with a chicken breast on the side, this would make a cheap and easy dinner.

    3. How about oatmeal? Quaker Oats has a “Weight Control” line of instant oatmeal which has no sugar and protein powder added.

    4. And what about carrots? I’ve heard these described as just about the worst thing ever by some dieters. I don’t eat a lot of carrots, but I was thinking of adapting a lentil soup recipe that relies on them.

    5. How about sweet potatoes? Some other slow-carb lists have them and many dieters swear by them.

    6. Finally, those YouBar protein bars recommended as gifts – I guess those are OK, provided you stack the right ingredients? And is honey an acceptable ingredient?

    Thanks for any and all advice! I’m looking forward to getting started.

  41. If I do the last 10 pounds diet to get down to my goal weight will I have to stay on it to keep the weight off? or can I transition back to the slow carb after and remain the same weight?

    I’m loosing very, very slowly on the slow carb so far. I suppose it’s because I’m already at 19% body fat which I guess isn’t bad however I’d love to be at 16%.

    This is my third week on the slow carb and I’m incorporating 3, 20 minute cardio sessions per weeks starting now in order to loose a bit faster. I’m wondering though if I should just skip right to the last 10 pounds diet instead. Please, if someone could let me know. I’d rather just do it now if it’s necessary.

  42. Regarding the “cheat day”. Saturday is a good day, usually, but is there a problem switching from alternating Saturday and Sunday (not every week)? Maybe there is a party to go to the following Sunday, for example, and you’d like to have that day be the binge day. So you may go only 6days between cheat days one given week and 8 days another week. Any real problem doing this?


  43. I’m finding the gym a little intimidating. With everyone seeming to know how to use al the machines etc. Didn’t expect the mental part of this to be the biggest challenge. 😉 So to feel more comfortable in the beginning I have started walking our Black Lab. She seems to be very happy with my choice! lolzzzz As long as the ground stays clear of snow we’re in good shape. I will eventually get my esteem up enough to tackle the “Gym Thing”.

    Anyone else feel this way when they started out trying to get more fit and lose weight?

    Make it a great day!


  44. Hello Everyone,

    I’m wondering if anyone has used Ketone Strips to monitor their urine for ketones? A friend of mine who has been very successful in losing over 75 lbs with low carb and excersize did this all thru his program. He states that a higher ketone presence in the urine says the body is discharging sugars that would otherwise be stored in the body as fat. His results are evident in his lose numbers but I’m interested to hear if anyone else has informatiion on this too.

    Make it a great day!


  45. Hello Everyone,

    I’m wondering if anyone has used Ketone Strips to monitor their urine for ketones discharge? I’m interested to hear if anyone else has informatiion on this too. I’ve been told this indicates sugars leaving the body that would otherwise be stored as fat.

    Make it a great day!


  46. Tim,

    My husband and I bought your book and I have started your slow-carb diet today. So far so good. However, can you give me any alternatives for sugar and cream in my coffee. I am not a pop person but coffee is my life. I have 4 kids and need my coffee. Can I use non-dairy dry creamer? Please Help!!

    Congrats on your book!

  47. Bought your book on Saturday! Read the four hour work week and still have not found a muse but thought up several and after doing some research they’ve disappeared. Today is my first day following your plan. I have about 20 pounds to lose. I read through most of weight loss section by last night (still have some left). I understand that for you this is a lifestyle but for others, I’m wondering what happens once they’re off of this diet? Do they maintain or just continually go back to this way of eating?

    Also for you…do you always eat this way except for one day a week? What if you spread that cheat day (after losing all the weight you wanted) into a little each day and ate your way the rest of the time?

    Also, I don’t eat eggs and I don’t really eat meat except for salmon or scallops sometimes and filet mignon (picky, i know). I had BEANS for breakfast! I am trying to do a combo of your plant based and your regular version since I do eat meat sometimes. I feel surprisingly full (had salmon and vegetables for lunch).

  48. Hi Tim,

    You mention that you had great success with the CKD diet. It’s obvious you developed your own system instead because of the strictness of the former (and it likely doesn’t follow your “minimum effective dose” strategy).

    I can see how they’re similar, but the difference that you allow carbs in yours is massive! Strictly outlawed in any ketogenic diet!

    Do you allow carbs — albeit a smaller amount than the average — in your diet because it’s easier for regular people to follow, and eventually fat loss will overcome anyway? Or do you disagree with the basis of ketogenic diets? Or is yours not ketogenic in any way?

    I’m on the CKD — although I’m thinking if your diet is the “MED” of ketogenics, I’m switching up because, damnit, I miss my daily chili in the wintertime!

  49. I am a big gum chewer. It helps satisfy my sweet tooth and helps cravings between meals. I do chew sugarless- but I know there are artificial sweeteners in every piece. Is it okay to keep chomping my gum on this diet???

  50. Nice article! I agree with everything Tim has said.

    If any of you reading this article is interested in losing weight fast (with a great deal!), check out my website. Just click on my name. It really is worth it!!!

  51. Any early morning workout eat before workout and after to maintain. currently eating almonds before..exercising weights and cardio and afterwards eat whole wheat waffles with almonds and grapefruit.

  52. GREAT book, i lost 7 lbs the 1st week, i only weigh myself on the morning of my cheat day, i can’t wait for Saturday to come!

    1 question: I swaer you said in the book to keep away from dairy, then i read on here that LOW FAT chese is OK? Also, how about low fat cottage chese? Thx KBpaul

  53. Hi All –

    This is day 2 for me. I’ve got about 20 pounds to lose, and this seems like a plan I can stick with for a month or two – so I’m optimistic (although somewhat skeptical as it seems a little too good to be true). I do have a couple challenges / questions I hope someone can help with.

    1/ I’m concerned that I am eating way too much fat. Is the chicken supposed to be with skin or without? Should I be trying to limit or cut down on fat in things? Or does in not matter? And, what about butter? Tim says butter is ok if only with salt – but how much butter? I don’t want to mess up all of my hard work just because I’m trying to be too treatie.

    2/ The thought of eating when I first wake up is awful. The first two days I got up, stumbled to the kitchen and forced down 1 egg plus one white on day one, and one chicken thigh (skinless) on day 2. This was the most I could choke down, and I know it is not enough protein. Any tips on a breakfast that I can prepare in a minute or two that might be a little easier? Would a protein shake be ok? If so, what is the level of carbs it should contain?

    3/ Should I wait after taking the supplement stack to eat? In order for me to get both done in the first 30 minutes, it seems like it has to be one right after the other.


  54. Can all the legumes just be canned? Very easy to just pop the can open a little spice and heat in the microwave

  55. I have started on the diet since December 22 and have had a real rough go of it. I have done BFL and lost 50lbs in 7 months all to gain it back , after I had a serious shoulder injury lifting weights and had to stop resistance training. I have read about 10 books at least on Low GI diets and CKD diets(Which this one seems to be). My issues is I am following the plan to the letter and to be frank..I feel like crap! Not my first rodeo but I have awful headaches, migraine style. I keep a food journal and I am consuming 2000 calories per day and plenty of beans with each meal. I also eat about 5 times per day. The ONLY way the headaches seem to abate is I give in and have some Ezeikiel Sprouted bread with a little peanut butter, a few grapes or some plain oatmeal with stevia. Like magic the headaches disappear. On BFL which contained some slow GI carbs I felt great and never had headaches. I understand that horror that is insulin resistance and the side effects after you take action but man, detox does not feel this bad. I am thinking of adding some Low GI carbs back, anyone else have this problem?

  56. What’s wrong with egg yolk? It has good, HDL cholesterol, as opposed to bad, LDL cholesterol, and I thought that was where a lot of the other good stuff is concentrated too.

  57. Found this place via a separate message board where a few of us were starting to ‘get back on track’ starting New Year’s.

    I have done Atkins years ago, it worked, but jeez, just not enjoyable.

    2 years ago I did P90X and lost 20 pounds and added a good amount of muscle. Now I am three days into P90X and will be incorporating this diet into the mix starting this weekend.

    Starting M, 43yr, 5’11”, 236#

    Oh, I have the 4 hour body on order as well.

    Good luck everyone.

  58. Started this diet since the new year and dropped 6 pounds since! (some water weight).

    Quite the hassle to implement this into my daily schedule as in The Netherlands bread/sandwiches are the dominant food to eat at breakfast and lunch. But when adjusted it is very easy to follow, just buy in bulk ;). Now I have a good laugh at school when everyone is in awe with my lunch.

    One question though. I do not have to lose a lot of weight just want to reach the 10%. In the book a diet is mentioned to can get you to 8% which includes half a cup of nuts at almost every meal, but in the section ‘domino foods’ you mention that adding nuts is a bad idea. So If I would add a handfull of cashew nuts to my tuna and brocolli (no beans at this meal) would this a good meal to have during slowcarb diet which consists of other meals with beans?

    Thanks in advance!


  59. So glad a searchable database is coming soon…ok.. Ground Turkey=good …tomatoes=good…black beans=good…pinto beans=good, a few spices later and you have Chili ! Also good ?????

  60. Hi Tim

    Why do you recommend egg whites over whole eggs?

    If it is to cut calories, then why add in legumes?

    Can’t one simply eat whole eggs and cut down on the legumes?

    I am asking because whole eggs seem to me to be more nutritious than legumes.

    I ordered The 4 Hour Body from Amazon this week and am looking forward to receiving it.



  61. I am a 45 year old (5’9″, 150 lb.) woman who has been trying everything to lose this nagging tire – 15-20 lbs. of fat – for the last several years, post-childbirth. I am no stranger to exercise and a good diet, so I thought the 4HB diet sounded perfect and doable. I’ve been keeping strictly to it for the last 3 weeks, also incorporating the PAGG before every meal and bedtime….and I simply can’t lose weight!!! Grrrr…

    The scale seems to cycle between 145 and then right back up to 150 again. My body does not want to let go of this fat. I’ve measured inches instead and that shows no real results other than a 1/2″ off my thighs.

    I am beyond frustrated to say the least. It’s really hard to keep going when you don’t see results. I don’t know what I could be doing wrong. My only ‘cheating’ is cream in my coffee and a bit of cheese now and then. And my cheat days have not been so out of control, I don’t think.

    Is it possible age and female hormones make it harder for some of us to lose weight? Or, if you don’t have a humongous amount to lose, is that harder somehow? Does anyone out there have a similar experience? Any hope to offer me?? 🙂

    Thanks for reading!

    1. Dude (and everyone else with questions), either follow the the rules set out above, or read his new book Four Hour Body.

    2. Lloyd, I haven’t received my copy of the book yet or started any diet, however, from what I gather on the 8 pages (thousands of responses) of the forum it would appear that Quinoa is fine. I am sure others will correct me if I am wrong.

  62. Not sure if there’s a better place to note this, but I’m reading 4HB, and putting together a shopping list of supplements. p524 lists USRDA for iodine as 1500mcg. My current supplement lists 150mcg as USRDA. seems to confirm this.

    1. Yes, Nathan, this is important. I don’t know how this was changed in editing.

      150 mcg is the proper amount. It is getting fixed as we speak.

      All the best,


  63. Sorry, forgot to mention, loved the new book Tim! Plus FHWW, which I just finished. Now it’s back to trying to come up with a muse…

  64. Tim-

    Just started the slow carb in November. One thing I have noticed is my cardio is much weaker than before.

    To give you parameters, I run 3 x per week at lunch hour. Usually a 45 minute run, 5 miles x 9:00 each.

    I never had problems finishing when I started doing this last September. BUT, now I don’t have the energy to do it. I get tired at the beginning, and wear out towards the end. I’m actually living healthier than last fall, being I haven’t been boozing and have consumed more than 100 oz of water every day where in the past I wasn’t always so dedicated. I’m also sleeping regular hours where before I was partying a bit more.

    Could it be the lack of carbs in my diet is affecting my energy level? I’ve been losing weight as expected, and that usually HELPS my cardio. I’m not sure what to do.

    Any thoughts?

    Love the new book btw – keep up the great work.

  65. I’m on my 4th day on this diet, but I haven’t seen any weight loss. I have your book and am following the diet strictly. I’ve ready many comments where people have seen results in the first few days and I am wondering what I am doing wrong. I have not been eating breakfast because I take an early lunch @ 11am. Do you think that might be the reason I haven’t lost any weight?

  66. I just started this on Monday. This my 4th day and have been following it as I should. I do not have a scale but feel I have lost nothing. In fact I feel fatter. I feel bloated, my clothes feel tighter and I look in the mirror and want to cry. Is this normal? Is it too soon? Do you gain before you lose? Will the weight just melt off one day and I will be pleasantly surprised? I am getting into a panic and am heading towards my cheat day on Sat. I am scared I will get heavier.

    This is what I have.

    Breakfast- 1 cup of coffee with 2 tbsp cream and some sweetner.

    2 whole eggs

    lentils or beans

    mixed veggies I have this each day.

    Lunch- green tea

    tuna, chicken or egg salad with balsamic vinegar and olive oil

    salsa and avacado

    Dinner- chicken breast, salmon, or lean steak

    beans or lentils

    mixed veggies with guacumole and salsa


    I walk 21/2 to 5 miles aday and do 2 hikes aweek. Also swimming when I can.

    Can anyone comment on this? I don’t want to get discouraged but I feel like throwing that book out the window. I just want and need to lose 20lbs and thought this would do the trick. Am I wrong?

  67. Hey Tim,

    I recently purchased your book, and I am excited to begin the slow-carb diet this Monday. In the text, you recommend taking potassium, magnesium, and calcium supplements. While on the slow-carb diet, how many milligrams and with what frequency should I take each of these supplements? Also, what brands do you recommend?

    I look forward to hearing back from you!



  68. Tim,

    I am glad to hear a “four-hour body” forum will be coming soon on this. Reading through thousands of comments was quite painful. I bought your 4HWW several years ago, and got your 4HB book last month, enjoyed reading the sections focused on weight loss, and both me and my girlfriend are doing this together started last Sunday. I’ll post my progress periodically on my blog ( ).

    Let me share some of my observations so far in the first week:

    1) I stopped drinking soft drinks in favor of coffee years ago, so this is easy for me. I will stick with 2 TBSP of half-and-half (half cream/half milk) for work, but switch to the powdered CoffeeMate creamer for home, to see which is better. I don’t put sugar or sweeteners in my coffee, so no problem there.

    2) I felt terribly bloated and gassy, so the lady at Sunflower markets suggested an “Essential Enzymes” tablet similar to BeanO but also handles a variety of other enzymes as well to digest cellulose, protein and fats. This helps a lot. The lady in the store also recommend “Pro-Biotics” but since I don’t know anything about them, and you don’t mention them in your book, I decided just to stick to the enzymes only. I suspect these are like the bacteria stuff in Yogurt, which is off limits because it is dairy.

    3) Last time I started a new diet, I through out all the perfectly good food that did not fit the restrictions and felt guilty about it. This time, I plan to use my Saturday (Dieters Gone Wild) day to be my “Clean out all the stuff in my pantry that doesn’t fit my new slow-carb lifestyle” day.

    4) I got all the supplements you suggested – PAGG, Potassium, and Calcium, Magnesium, as well as a few my doctor suggested. You indicated 9700mg of Potassium per day, but the tablets are just 99mg, was this a typo? I need 97 tablets a day? I hope not. On the good side, all of these supplements mean drinking lots more water to swallow them.

    5) I have not been weighing or making fixed portions of anything, I just eat lots of everything. Often, I can’t finish, so I just save it for my next meal. After every meal, I feel so full as if I just finished Thanksgiving dinner!

    6) You’re three-minute breakfast video was the selling point. I had no idea you could microwave eggs. I mix 1 full egg with 1/2 cup EggBeaters, and then add pepper, garlic salt and salsa.

    7) A cup of dry beans turned into six cups after cooking. I am torn between cooking smaller batches of 1/4 to 1/2 cup at a time, versus putting them into plastic containers into the fridge. I think “peas” should be moved over to the “Legume” category.

    8) My girlfriend fell off the wagon on Wednesday (day 4), she forgot to pack her lunch for work, and had junk food instead from the cafeteria, and then felt that since she couldn’t make it the first week, she was a complete failure and would just resign to not losing weight with me. I told her it would be ok for her to have two cheat days (Wednesday and Saturday) until she could get used to the diet. She agreed to try to keep going.

    9) My girlfriend can’t tolerate the absolutes, so she has re-classified all of the “banned foods” as “garnish only” foods. For example, cheese is banned, but ok to sprinkle some Parmesan cheese on the spinach. This is the logic I use for my half-and-half in my coffee, 2 TBSP is only 40 calories.

    10) We decided not to try to lose 20 pounds in one month so aggressively, but rather, just stay on the diet all year as more of a lifestyle change. I started this week at 196 pounds, 36 percent body fat, and want to get down to 20 percent as you suggested. My girlfriend just wants to get down to 130 pounds.

    11) I found nearly every “what about this food?” question that appears in these comments could be answered easily from the “” website. If the “GL” is more than 15, I treat it as a white/fast-carb category. This could be a way to resolve a lot of those questions, come up with a general guideline of why things are either on the nice or naughty list.

    12) I have drug my old crock-pot out of retirement, as this appears to be perfect for this diet. Throw in the dry beans that were soaked over night, frozen meat and frozen veggies into the crock in the morning, and have it all hot and ready to eat when I get home at night.

    Next week:

    My girlfriend does not like the idea that life’s meals should be boring, she has had tuna fish every day this week for lunch and is tired of it, so we are probably going to explore cookbooks and come up with meal plans that provide some variety.

    — Tony

  69. Nice job Tim.

    20 lbs will cure alot of 47 year old body problems. I work out consistently, alot of basketball, so my weight stays consistent, just too heavy.

    I love low carb because it lets me eat. I like to eat!

    And smushing up beans works to give you a mashed potatoes feel. Love it actually much more than just eating beans.

    I’m excited to see what January brings as I have done well on low carb before.

    And your previous book helped my business in countless ways.

    Thanks for your work.


    (If you need me, I’ll be at Chipotle, Golden Corral, or some Chinese buffett. See you in 20 lbs.)

  70. Question for Tim or others. I started the diet 1/2/11 have been following it to a T since then and have yet to lose any weight whatsoever. I have tracked everything I put into my body since then – can anyone see a reason for no weight loss with what’s listed below? The only thing that is not allowed that I see is the Worcestershire sauce which contains a bit of added sugar. However I used such a small amount 1 tsp total in the dressing (which I still have leftovers of) that I hardly think it would be enough to throw off weight loss. Should I lose the butter and wine for now?


    – 2 fried eggs with pam spray, pepper, salt

    – black beans with garlic and onion

    – 20 oz heavily iced water


    Dinner (9:00 PM)

    – Filet Mignon with Mushrooms and Onions (5 oz filet, 4 oz white mushrooms, 1/2 onion, butter, olive oil, salt, pepper)

    – Spinach salad (spinach, red onion, toasted pecans, balsamic vinaigrette)

    – 2 glasses malbec

    Lunch (2:00 PM)

    – Spinach salad – (spinach, whole hard boiled egg, red onion)

    – Home made dressing (egg yolk, mustard, canola oil, olive oil, salt, pepper, red pepper flakes, 1 tsp worcestershire sauce)

    – Lentil Salad (brown lentils, carrots, celery, red onion, olive oil, lemon juice)

    – Braised chicken (1/2 chicken breast, diced tomatoes, onion, garlic, garlic salt, red wine, white vinegar, salt, pepper)

    Breakfast (8:40 AM – wake 8:10 AM)

    – 20 oz heavily iced water

    – 2 fried eggs, butter, salt, pepper

    – Black Beans (black beans, onion, garlic, olive oil, salt, pepper, cayenne pepper)

    – coffee with cinnamon


    Dinner (7:30 PM)

    – Spinach Salad: (Baby Spinach, Red Onion, Hard Boiled Egg, Bacon Avocado)

    – Home Made Dressing: (Egg Yolk, Garlic, Lemon Juice, 1 tsp Worcestershire Sauce, Pepper flakes, canola oil, olive oil)

    – 1 glass red wine

    Lunch (1:45 PM)

    – Braised Chicken (1 Chicken breast, diced tomatoes, onion, garlic, garlic salt, red wine, white vinegar, salt pepper)

    – Lentil Salad (brown lentils, carrots, celery, red onion, olive oil, lemon juice)

    – 625 mg garlic, 100 mg alpha lip acid

    Breakfast (8:30 AM – wake 8:00 AM)

    – 20 oz heavily iced water

    – 625 mg garlic, 100 mg alpha lip acid

    – 2 fried eggs, butter, salt, pepper

    – Black Beans (black beans, onion, garlic, olive oil, salt, pepper, cayenne pepper)

    – coffee with cinnamon


    Dinner (7:30 PM)

    – Braised Chicken (1 Chicken breast, diced tomatoes, onion, garlic, garlic salt, red wine, white vinegar, salt pepper)

    – Lentil Salad (brown lentils, carrots, celery, red onion, olive oil, lemon juice)

    – 2 glasses red wine

    – Water

    Lunch (1:30 PM)

    – 14 oz white bean, kale soup

    – 625 MG Garlic, 100 MG alpha lip acid

    – 20 oz heavily iced water

    Breakfast (Wake 7:30 AM/ Breakfast 8:00 AM)

    – 20 oz heavily iced water

    – 625 mg garlic, 100 mg alpha lip acid

    – 2 fried eggs, butter, salt, pepper

    – Black Beans (black beans, onion, garlic, olive oil, salt, pepper, cayenne pepper)

    – coffee with cinnamon


    Lunch (12:00 PM)

    – 12 ounces White Bean, Kale soup (Chicken Broth, Kale, Onion, Garlic, Cannellini beans, chorizo sausage, olive oil, salt, pepper, bay leaf)

    Breakfast – 7:30 AM (Wake 7:15 AM)

    – 10 oz ice water

    – omelet (butter, three whole eggs, spinach, sliced tomato, white onion, tabasco, salt and pepper)

    – coffee with approx 1 tbs cream

    1. Paul H,

      Every person is different and their results will vary. I started the diet Jan 2 also.

      If you are just looking at your total body weight, you might be missing on the internal changes going on. I bought a ‘body fat percentage” scale that gives both weight and body fat percentage. Multiply one to the other for your “fat weight” and then focus on getting your “fat weight” down. For example, if you are 200 lbs@ 40%, that is 80 pounds of fat. If you get this to 200 lbs @35% that is down to 70 pounds fat, so a loss of 10 pounds of fat, even though you still weigh 200 lbs.

      From what I see you have written down, it does not seem like you are taking the Garlic and ALA at every meal. You might want to do that.

      Also, you might want to up your protein. Add another 1/2 cup Egg whites to your 2 eggs for breakfast, have bigger steaks, more chicken. This diet you should eat like a body builder, not a ballerina.

      On the right panel of “” you will find a “Body Needs” calculator that will show you the minimum amount of protein you should get, or use the guidlines Tim has in the 4HB book. I found I was not eating enough protein, and started eating more.

      — Tony P

  71. So how about stuff like canned beans, chili etc (like say hormel turkey and beans chilli, etc) is there a standard when looking at the labels to help pick out? would love some baked beans that were low/slow carb if anyone knows of them


  72. I’m looking to up my protein intake in a quick somewhat tasty (don’t really care that much about taste) way, but have been looking at protein bars, I know for a fact that certain additives such as maltodextrin are not too good for you, but I’m looking at Optimum Nutrition Protein Diet bars as an option (it does contain malitol GI of 36, sorbitol GI of 9, and sucralose), and I was wondering what your opinion of Sugar Alcohols is and how it would affect the diet.


  73. Hi Tim,

    First, love the book, thanks for writing it!

    That said, I have a quick question about the diet: does it matter when you get up? I’m kind of a night owl and sometimes I don’t get up until 12 noon. Does it matter when you get up? Or should I get up by 10 am?

    Again, thanks. Oh, and the 15 minute orgasm really does work! 🙂

    – Ravin

    1. Haha… Hi Ravin.

      Doesn’t matter when you get up. Just space the meals appropriately and you’ll be good to go.



      1. Hi Tim,

        Thanks for the response! If you don’t mind, I had a few quick q’s from my family and gal pal who are also giving your diet a shot… (I bought them your book for Christmas.)

        1) What’s the verdict on coconut? Can it be eaten on non-binge days?

        2) Similarly, is Kombucha okay to drink on non-binge days?

        3) Is Yerba Mate okay on non-binge days? I know tea is good, but Yerba causes less absorption of nutrients, yes?

        4) What do you consider to be “waking up”? Sometimes I’ll wake up and then go back to snoozing or half-snoozing. I just want to be precise so I know when to eat within 30 mins.

        Again, thanks so much. I officially weighed myself today (206 Ibs.), we’ll see where the slow-carb takes me in a month. Oh, and the sleep advice is also helping (making the room 70 degrees).

        Take care,

        – Ravin

  74. I just started this on Monday. Today is Friday. It has been 5 days. Tomorrow is Saturday and my cheat day. I have been following this very well and don’t feel like I have lost anything this week. In fact I feel fatter. I feel bloated and my clothes are tight. I am freaking out. I am scared to do my cheat day tomorrow incase I gain more weight. I don’t have a scale but I don’t feel any slimmer. Is this normal? I have heard other people say they have lost up to 5lbs. in the 1st week. Am I expecting too much? I eat what I am allowed but I don’t measure anything. I eat until I am full. Is that correct? This is upsetting me and I feel like quitting but don’t know if this is normal. Will the weight start coming off soon? Thanks.

  75. I’ve been stuck around 12-15% bodyfat for ages (currently measured at 13.6% at the beginning of this week) and want to go sub 10 so I can see my abs for the first time ever (preferably within the next 4-8 weeks), so I’m going to give this diet a try.

    I’m currently coming towards the end of week 1 and I’ve never done a ‘cheat day’ or eating binge before so that should be an interesting experience.

    Will keep you updated on my progress…

  76. Hi Tim,

    I’ve got a copy of the 4HB book and have been reading it. It’s really good so far, and I’m making it a New Year’s resolution to give some of these things a try!

    I tried the slow-carb diet once before, but I had to stop because of one factor I find to be pretty game-breaking, that I am afraid I don’t really know how to get around. I am an assistant language teacher (ALT) in Japan and I am required to eat the same school lunch as students every day. These school lunches are designed for “genki” Japanese schoolchildren with enough energy to power a major city for a month, and they ALWAYS include a glass bottle of whole milk and either a piece of white enriched bread or a rather large bowl of white rice – pretty much the two absolutely worst things you could eat on this diet. And I have to eat this five days a week.

    I really felt like I was at least maintaining my weight this diet, but I feel that if I wasn’t literally forced to break it every weekday lunch, I would be able to actually lose weight on it. Do you have any advice about what I could eat to lose weight in this situation? How could I be able to reverse the effects of this rather nasty required self-sabotage?