Fat Loss via Better Science and Simplicity
It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.
In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…
Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
Rule #2: Eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:
10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed
Here are some of my meals that recur again and again:
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables
Rule #3: Don’t drink calories
Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.
Rule #4: Take one day off per week
I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
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If you enjoyed this post, check out my latest book, The 4-Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: the finer details of the Slow Carb Diet (outlined in the above post), how I gained 34 pounds of muscle in 28 days, how to produce 15-minute female orgasms, and more.
You can also get the Expanded and Updated 4-Hour Workweek, which includes more than 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel.
Related and Recommended Posts:
Tim Ferriss interviewed by Derek Sivers
Tim Ferriss articles on Huffington Post
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This is a really inspiring article. I will definetly spread the link, and try it my self. The tips seem very use full; especcially the part of taking 1 day off ;-))
This is a great article! All you need to lose weight quickly is a good diet plan to lose weight!
Finally gonna start this diet tomorrow ))) Have about 14-15 pounds to lose :p Can`t wait for week to pass and post about my results :D:D:D
EXCELLENT Tip! As a triathlete who needs convenient tips to lose weight with food that tastes great, this is one of the easiest diet plans I’ve seen yet! Not to mention a clever way to eat extra Mexican food =)
Thanks Tim for all your entrepreneurial motivation!
Going to try this but I’m not sure what to do about my Whey powder. Pretty much all of them are sweetened with something (IE. sucralose, etc.). What’s the limit on sweeteners?
I have recently begun the fat-loss portion of the 4 Hour Body, and plan to add the workouts very soon. I am trying to figure out how to modify some of the exercises in Occam’s Protocol to suit my limited equipment. I live in a rural area, with no realistic access to a gym. The equipment I have: adjustable dumbbells (5lb to 55lb each), 2 swiss balls, 40lb kettlebell, 55lb kettlebell, and an elliptical trainer.
Do you think I can fake the Yates row with dumbbells, or should I plan on buying an EZ bar, or is there a substitute exercise?
I can use the swiss ball and dumbbells to do shoulder presses and incline bench presses, but what about squats? Any suggestions? I may be packing enough weight on my own right now (345 lb), but that isn’t going to last ;).
I appreciate any help you can provide.
Thanks!
Jim
Hello.Looks like lots of kids are asking for help. Telling them to go eat fruits in the morning is not going to work. Stress at school,parents working too long for peanuts, mega companies supplying plastic and chemicals as food are all issues that we need to address.This is critical;otherwise there will not be enough fit people to take care of the future.For many people that I talk to,there is despair. They do not think that they can go against big business. Many have resigned themselves to eating at Mickie D or the $store.I have also noticed that too many people in the health care sector are morbidly obese.
I do not eat anything smelly like beans or asparagus. I drink all my meals as banana/Vanilla smoothie because it has the best scent. I eat once a week on saturday a package of toffypops and Ihave pancakes with berry-marmelade on my birthday and if I really want something made of meat ccktailsausages. I dont like to ovreat because I have problems with my weight beacause I am not very Lucky at the toilet. Actually I only like bananashake and pancakes with berrymarmelade and grenadine. I dont drink Water from tap, but I shower and brush my teeth.
I am curious what you would recommend for vegetarians and vegans. The suggested protein sources all come from animal sources. This is the first “diet” that can lead to significant fat loss that isn’t some crazy fad, starvation plan and I want to give it a try. Are lentils a viable protein source that will still produce results?
Thanks!
I don’t know much about this, but he does provide a fair bit of information in The Meatless Machine portions of the book. Good luck!
I started the primal program 2/9/13 one week later i have lost 5 pounds and
i am eating more food than ever.I am greatful to have found this new way
life.Thanks, PS (I FEEL GREAT)
Can you add things like garlic and onions to this diet?
A good diet plan. Will give it a try.
I am going to try this out. Thannk you for sharing. However; I did do the no carb diet back in 2007 & we did feel a lil bit week. I even got sick from dehydration lol
Going to start this starting tomorrow. I love simple the meals are, absolutely perfect for my healthy lifestyle. We’ll see how this goes.
I am REALLY loving the effects from this….adding BEANS has made all the difference in losing weight. That…and not eating any carbs. until my day off.
I am choosing to eat “organic crap” on my day off LOL! I will go to whole foods and choose the ice cream and carbs that are at least organic so I don’t feel like “crap” but instead indulge myself a bit to offset the other six days.
It hasn’t been that bad at all. I add hot sauce (no calories) to my organic beans and meat and it makes it taste better.
I am a 12 year old girl and I got picked on After that I did not eat as much well I should say not eat breakfast some times skip lunch or if not just a cookie I will get home go out until 5.50 then I will eat half a Portian off chips and some sauce and then I will go to bed
Hi,
By the time lots of people reach web pages like this, their health is not good. I’m 62, over weight, Diabetic with Diabetic neuropathy in both feet, sciatica in my right thigh & a wonkie knee. I was a steak, chips & a bottle of wine 7/7 until my Consultant blew a gasket & read me the riot act. Now I have cut out ALL meat except 2 rashers a day. I used to have them in a French loaf until I found out about:
Modern wheat is a “perfect, chronic poison
Modern wheat is a “perfect, chronic poison,” according to Dr. William Davis, a cardiologist who has published a book all about the world’s most popular grain.
Now I’ve cut out ALL bread & cakes.
Next I read about SORBITOL affecting Diabetic neuropathy, so now I have to watch what kinds of fruit I can eat:
Apples;pears, peaches, prunes, apricots, bananas, grapes, plums and nectarines, raspberries, strawberries, raisins.
So I’m down to my 3 Duck eggs for breakfast. 1 mug of freshly ground coffee at mid-day & 2 rashers, a few tomatoes & nuts for dinner.
Oh Yeah. I use my Rebounder for 20 minutes every morning & I have begun to use light kettlebells for a few minutes.
Between my wonkie knee flaring up & my neuropathy, sometimes I think I’m a mashochist.
Ah well, in a few months time I’ll make my Consultant happy & that can’t be bad!
As Waylon Jennings said, “Never say die”! & he did. He was Diabetic too.
You got to have a sense of humor.
The tips are pretty solid and useful. It all sounds so easy but it requires a lot of
discipline. Avoiding “white” carbs is hell for someone like me who’s been eating
rice for every meal since i was about 5 years old. I like tip #4 most. Seriously speaking, if you’re following a strict diet you need something to look forward to.
You will need a break otherwise you won’t be successful in being consistent in your goal. Aside from the tips listed above I also strongly suggest that you watch this video https://www.youtube.com/watch?v=V92wUegHpsU. It helped me a lot when I was just starting to diet. Believe me losing weight is not easy but it is definitely not impossible.
i found a soup that calls for both black beans and lentils. you said to have one from each of the 3 groups. would having 2 from the same group be okay?
21 years old and way 270 pounds. Need a diet plan because I have horrible eating habits
I’ve always had an weight problem and its been hard to lose the weight I want,what Kind of exercise should I do if I have a slow metabolism ?
Any thoughts about “Wild Rice?” It’s a grass not a grain like white or brown rice. Thanks!
Do you have an app for Android?
Thanks.
Can I eat fruits in this diet
No.
I am generally just confused on what “white” carbs I’m not suppose to eat. I understand like white bread, potatoes, and pasta, but does that also mean wheat bread and whole grains? If I wanted to have some granola or oatmeal would that be considered white carbs or could I eat that?
I guess what I’m looking for is some clarification on what carbs I’m suppose to be consuming. I understand this is a low carb diet so obviously I’m not going to go in excess, but some clarification on what I can eat would be nice.
Zero carbs are allowed. No grains at all. No Greek yogurt, or whole wheat, or oatmeal. Only vegetables, meat, and beans. ONLY. Stick to that easy rule and you won’t get confused.
Red or white wine??? Does it matter??
Thanks 😉
Jenn
Is there anything wrong with eating tuna as a protein?
I’VE BEEN ON THIS DIET WHERE, I EAT A PACKAGE OF REGULAR OATMEAL EVERY MORNING WITH HOT SAUCE AND A PIECE OF AVOCADO. AT ABOUT 1 HR AFTER OATMEAL I EAT A GRAPEFRUIT. I TRY TO DRINK A BOTTLE OF WATER BEFORE OR AFTER EACH MEAL FOR LUNCH I HAVE CABBAGE SOUP. FOR DINNER THAT’S WHEN I ALWAYS CHEAT. ALSO I DO 100 CRUNCHES IN THE MORNING AND AT NIGHT. I WAS 210LBS NOW I AM A SIZE M/L FROM XXL. I EAT THE SAME FOOD EVERY DAY. TO MAKE MY DIET FOOD TASTE GOOD I ADD HEALTHY GEVETABLES TO MY CABBAGE SOUP THAT MAKES IT TASTE GREAT. I DIDN’T EVEN THINK I COULD LOVE CABBAGE SOUP SO MUCH NOW THAT I’LL NEVER STOP EATING IT. SALAD IS ALSO GOOD. WHEN I DIDN’T USE TO HAVE THE SOUP I USED TO HAVE A SALAD EVERY DAY. LETTUCE, TOMATOES. ONION, AND CUCCUMBER. WITH MY HOME MADE DRESSING WITCH IS VERY HEALTHY. WHEN I CHEAT ON THE DIET I ALSO HAVE A GREAPEFRUIT AT NIGHT TIME BECAUSE GF IS A FAT BURNING FRUIT.
SO I want to lose wieght before my field trips!!!1 is in march the other is in may!!I will want to atleast want to before the may one!!! I do not eat red meat,I try to eat salad,And I zumba and walk,do not snack that much but it is taking to long to lose Weight I am 140 pounds I know boys that wiegh less!!Please help me…
hi i am 17 and i’m 280 lbs iv’e been trying to loose weight but it seems impossible the only thing i drink is water. and i don’t eat much but for some reason i keep gaining rather than loosing. i’m graduating in three months and would like to loose some weight any tips? please help!
Hey buddy, just wondering, my mom is the same way with her weight, barely eating will just slow your metabolism. Three small meals, two snacks a day to increase metabolism. Also green tea. Have you gone to the Dr and had blood work done for things such as Thyroid?
OK – So I’ve been doing Slow Carb since the beginning of January this year. I am trying to loose weight for my wedding this summer. I’ve lost 7 pounds and about 7 inches in about a month and a half. However, I am not loosing quickly at ALL, and I have done slow carb on and off numerous times over the past couple years with much better results. I am getting seriously frustrated because I don’t cheat at all except on cheat days. What do you think I’m doing wrong? Are there supplements I should be taking as well? What exercise do you recommend? Any other tips??
Hi there would you mind stating which blog platform you’re using? I’m planning to start
my own blog soon but I’m having a tough time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique.
P.S Sorry for getting off-topic but I had to ask!
If you want to know what blog to set up, don’t ask here. The guy that started this doesn’t even bother to respond lol ps
Yo,
I’m a 60 year old wheat junkie & I’m going cold turkey! Can anyone help me find a way to make break outta of anything but wheat?
HELP!
Hello! Do you use Twitter? I’d like to follow you if that would be ok. I’m undoubtedly enjoying your blog and look forward to new
updates.
Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it’s calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.
I am a freshman in college and have gained the freshman 15 🙁 Help!!! the major problem is that my college does not have a good cafeteria and i have no place to get good clean healthy food like i was able to at home
Hey, I am a 24 yr old mother of 3 and I had them all close together. I am 5′ 2″ and usually weigh about 128. Since I have had my 3rd child I feel like that extra 30-35 lbs of baby weight is stuck. I lose 6-7 lbs at a time, but it comes back then goes away and so on. I am a late night munchie person and I think that has a lot to do with it because I don’t eat the best stuff at that time of night. I am at my all time high weight of 160 right now and I am so uncomfortable with myself. How do could I lose weight while still going about the busy life of a working mother, and wife?
I’m so glad I found your diet. It is the only one that has worked for me! I am taking EGCG (Green Teat supplements) along with it and I lost about 5 lbs after the first week (I am 130 lbs)! Thanks for sharing!!
I workout everyday eat like what you describe …but still can’t loose any weight …do you have any other suggestions
I see a lot of struggle here. Anyone that would like to talk is welcome to email. I’ve been through too many diet excersize combinatations. I’m certified to know everything I need to about the human body and where metabolism is important. I can let anyone know how to successfully use this diet if I get some background and figure out your progress so far. Email me at thesalesman1031@gmail.com. Hope I can get to talking to some of you. I have been living to try and make a difference in daily life and in this degenerating world. =)
i have been on this protein diet for the last two months.when i started this diet plan i was 74 kg,it worked in the early days but now it stuck at 67 kg. i am continuously trying the same but its not working and i really want to know will it work in the later stages or shall i stop doing any more.
any comment or guidance in this regard shall highly be appreciated
Hello, im laura and i am trying to loose a good portionable weight before July 31st 2013. i weight 149 pounds and i want to get down to a good 110-100 pounds before then any recommendations?
Well, as I said before, the author of the blog never responds or helps anyone, and I’ve given my email and have been helping people for uh, quite a good while now with great success. If you chose, thesalesman1031@gmail.com
As far as the taking off 1 day-can I just follow the diet and and a treat every day instead I’d eating junk for one while day?
Hi I from Iran thx for all rule
Salaam aleykum. I speak excellent Arabic, Palestinian style though. Hope I can help, email me at thesalesman1031@gmail.com. Salaam!
Hi I don’t know if any one had ask this question but am I allow to eat nuts and low carb fruits? I like to mix some berries into my pro workout protein shake.
Asal alakum. I speak fluent Arabic. I’ve helped alot of people here. Email me at thesalesman1031@gmail.com welled. Salam
I love this diet! I am a carb-aholic. I love bread and milk and yes sweets! I tried so many different diets. From 1200 calories a day and 60 minutes of cardio, to starvation, and diet pills. I am unable to exercise due to a neck and back injury. Even though I do try to walk on the treadmill for as long as possible I knew that I wouldn’t be able to lose the 20 pounds I have been wanting to lose. So I remembered seeing this diet before and since I started on Friday 3-1-13, I have already lost 4.5 pounds! I am not as tired as I thought I would be but either way it will be worth it! I will let you know when the remaining 15 pounds are gone. Talk to you in about 17 days 🙂
Congratulations Tiffany! Would love to know how you are making the beans and lentils. I have posted on here but no one is answering me and if your having such good luck with the diet it only stands to reason to ask you! I have tried so many different things and to be honest I am frustrated and trying really hard not to give up. Could you send me some of you recipes? Would like to hear more on your success as well. Maybe it will give me the motivation again as well! Thanks, you can write me at bmh_wpg65@yahoo.ca Hope to hear from you! Thank you, Brenda
I have tried all the programs that both the doctors and private individuals have offered over the last 40+ years. At one point, one of my doctors had me on a cherry flavored amino acid liquid as my only source of calories. Even that with medium level exercise did not take off more than 10 pounds over the two months he had me on this starvation diet. Every doctors told me it’s my metabolism. They’ve tried thyroid pills and everything except major surgery. Well, I’m here to say something finally worked. I am 60 years old and one of my doctors put me on Lasix 40 mg a day and that alone triggered a tremendous weight loss. Within the first month of feeling better, I started exercising again (walking). I am now up to a mile a night. I eat somewhere between 1300 and 1900 calories a day of anything I want. In the first two months alone I have lost 34 pounds without trying. The doctors explained that there is a interstitial space between the cells of the human body that in some people begins to accumulate and retain fluid. For the first time in 20 years I can look down at the top of my feet and see the veins and not just puffed up skin
This is a continuation of my first comment that accidentally got posted before I was done…Let me continue by saying that the Lasix works in older people better than younger and the medical studies show that if the older person also has type II diabetes and or fluid buildup around their heart, the Lasix will work even better for reducing the excess body fluid. I am now in my third month of using Lasix 40 once a day, I don’t try to diet as part of the reason I was constantly hungry for most of my life was because the retained fluid puts pressure on the cells and on the other parts of the body which creates pain which creates stress which also releases abnormal levels of hormones which creates constant hunger. I am now down a total of almost 50 pounds in three months. My blood pressure is in the normal range whereas before when I weighed over 300 pounds it was 250/138 on average. To be 60+ years old and finally feeling like a teenager (which just after puberty was when the fluid buildup started) is a minor miracle. BTY: over the years they also had now massive amounts of painkillers because of the constant pain, I am now totally off of all painkillers and do not hurt anywhere, anymore.To any of those wish to investigate this use of Lasix, please go to a medical professional and insist on trying this. For me, it was a medical prescription of last resort as it took the fluid buildup around my heart to finally get my doctor of 25 years to use Lasix on me and finally cure me of my type II diabetes, of my massive obesity, and of the fluid buildup around my heart. According to the medical studies, this will be a permanent weight loss as a secondary effect, the follow-ups show that 10 + years after the study show the individuals who were on Lasix had not gained weight back. Too bad my doctors didn’t think of trying Lasix on me 25 or 30 years ago…
Hello. I’m 14 years old, 5’8″, and 132 pounds. Is it a good idea for me to go on a diet such as this? I’m not necissarily looking to loose a drastic amount of weight, but I have some visible pudge that I really need to get rid of. I ride horses for an hour twice a week, but otherwise I’m not very active. I never drink carbonated beverages, however, I do consume a large amount of white carbs. If you have any additional tips to share with me, then that would be great.
Thanks!
Ok so Im 14 and I plan to loose weight so i can actually wear a bathing suit this summer. Im currently 182, and sick of all my fat. i was actually 201. But now im loosing weight thanks to this i have lost 20 pounds. This whole thing has totally helped me and im actually happier that i was before. so the whoe point of this is to thank the person who did this. i can’t even describe to u how happy i am. but i still got so much more to go. my goal is 140. c: k wish me luck
While I certainly don’t disagree with any information here, I have found that by simply reducing sugar from my diet, (and keeping the carbs intake low) I have lost 13 kilograms in just a few short months. Better still, I lost the first 5 kilos in just three weeks using this method. Really cool, and easy to maintain.
As someone who is already curvy, my fear, is the one day free for all. Is it really okay to eat what ever i like for one day during this diet? I would rather push myself to the limits and not lose track of my goal. Well, is it really okay? Thank you for your time.
Hey Tim
Great post mate!
I agree over the white carbs. These are damaging and difficult for your body to burn. I would also say that lowering sugar intake is extremely important as insuline prevents your body from burning fat
There are some top meals you have offered that look very tasty
However I am in 2 minds over the best method for frequently eating. I hear to plan to eat small but regular but also I hear the plan to fast which is a great way for the body to burn calories
Jim
I am trying this, day one for me. I weigh a lot.
Going to give this a try. Just loaded up on the recommended items. I’ve been planning the start of this diet for a month as to not shock my mind… wish me luck. I’ll try to update in 30 days.
Hi Tim, I am very interested and hopeful of trying this 20 pounds in 30 days diet. A few years ago I found out I had a pituitary brain tumor. In the couple of years before this was found out, I had gained a lot of weight. Approximately 60 pounds. I went on medication and took a lot of it off. When I was taken off the medication the weight came on again very fast. My doctors don’t believe it is from the tumor and meds for gaining and loosing the weight. Yes how coincidental I say. I was sent to dieticians and after writing down all I ate every day she decided to UP my calories. Nothing changed but I gained another 2 pounds. I have had my thyroid checked and they say it is borderline but nothing to make me like I am. It doesn’t seem to matter what I eat nothing helps. I am so tired of being and feeling so fat and gross. I am divorced and 48 years old. I used to be really pretty and could have almost any guy I put my eyes on. What happened? Well with the weight gain and tumor, confidence is out the window. I want to make sure I do the diet you have above absolutely perfect. Can you tell me the recipes you use for your lentils and beans? I don’t want any mistakes on this. I want and need to loose this weight to get my life back again. Please help with the recipes. Thank you so very much, Brenda
for the cheat day, are you allowed to eat carbs on that day?
Hi,
I am 30 and I am trying to loose some weight………. the problem is due to a motor vehicle accident I am unable to really do any type of exercise because of injuries to my lower back muscles and a few out of place disc in my spine. I have been home from october 2012 and because of the pain medicine like Lyrica among being stationary I have gained more than 20lbs….. I need to loose weight because I am short 5′ 2” and I weight 220lbs and the majority of weight goes in my upper body so my bust are getting larger and heavy for my back which does not help my injuries….. From the look of things I will not be able to do much exercises for a while and I do not want to gain any more weight……. I am stuck home…… I need to loose atleast 80lbs……. Any Suggestions?????
hi, can anyone tell me the way your supposed to cook the beans or lentils? Can you do them anyway you want? Refried beans would take away all my friends if I ate them everyday and with good reason! This is all I really want to know so can someone, anyone please tell me how they are eating their beans and lentils so I know! Thank you
My cholesterol is a little high, do you know how this diet will do whit it?
Thanks
Hi,
I’m 5.2 inches tall and I’m weighting around 120 pounds. I realize that I’m on a healthy weight-range, however, I was once able to reach a 105/107 pound weight and I haven’t managed to get back to that weight ever since, though I would like to. Instead, I keep on gaining weight and dress sizes.
I am very interested in trying out this diet but, I wanted to know if I could get some suggestions in terms of exercise routine and also any modifications for someone with very low blood pressure levels and tendency to hypoglycemia? Also once the goal is reached, how do you maintain it?
Ideally, I try to hit the gym at least once a day for a Muay-Thai class and/or a Brazillian Juijitsu class (1-1:30 hours per class). with 2-3 resting days. Sometimes though I am unable to make it at all, so are there any routines I can perform at home when that happens?
Thank you for the help, and I apologize for the grammar as I am still working on the language.
I am 31 years old. My leight is 1,83 cm and my weight is 309 ?bs. I know, I need professional help but I can not do..
Hi everyone!! I’m looking to lost about 10-15 pounds but I am a very pikey eater. Very Pikey!!! I don’t like vegetables, fish, beans, egg whites, etc. Do you know of any other ways to drop a few pounds? Please Reply I’m desperate. Thank you
Can I add a pinch of salt to my eggs
Im on a diet and been eating salads, and veggies mostly. some chicken too but the eating whatever you want for a day. Does thos really work?
I read your writeup on dieting. I don’t exercise because I am just not an exercise person. I have started the Kellogg’s Special K diet where I have a bowl of it in the morning and then another in the afternoon and normal food for dinner. Do you think I could lose weight with this diet? I want to lose 10 kgs.
Sorry, forgot to add – I have the Kellog’s special K with milk.
i have tried everything and all I do is get bigger I just cry I am always tired and when I do trying and loose weight i get on the scal and i have gain.
The diet seems interesting, but i want results now. Will this diet do that for me? I,m 215 lbs and I’m not sure this fit in my supper busy schedule.Damn, I want to lose this weight but it seems impossible.
hii, my name is Awilda and i really need help losing wieght im 15 and my hieght is 5’8 and i weight 179 i atleast want to e 150 if theirs anybody that can help me please !!!
I like the idea of avoiding white carbohydrates. Simple and effective.
Keeping sugar intake to a minimum also increases weight loss and is good for our health as well. Great post. This has been very helpful.
Hi! I have a few questions about the slow carb diet:
– 4HB warned against hummus. Was that bc of hummus itself or the pattern of eating it with chips or the like? Can I eat hummus by itself, mixed with beans, in shakshuka, on vegetables? (If you don’t know about shakshuka, it’s worth looking up 🙂 )
– What about tehina? It’s from sesame. Is that ok? It’s a staple here. Besides using it as a dip, it can be used in salad dressings, and to substitute things — I use it in place of mayonnaise with tuna.
– 4HB forbade fruit, but then made exceptions for avacado and tomato. What about olives — do they count as fruit by Slow-carb standards? Nuts and coconuts similarly forbidden?
WOW. I eat the protein and vegetables always, but I rarely eat legumes. I have no idea why. Maybe I think they are time consuming. I’m going to try this. All I have to do is add legumes and I will see if your system works. Okay here is the truth, will it make me even more gassy? The problem with clean eating is gas, and it can be embarrassing at the gym,and everyone blames legumes for gas. How can we be clean eaters and not super gassy? I don’t want to add more good nutrition and face even more gas. It’s the one side effect that’s problematic. Hmmmm
Good Post
The best way to lose weight is by acting on the following plan that ALWAYS WORKS and I personally have lost 4 inches off my waistline
1. Of course follow a diet of foods which focuses on nutrition. If you focus on nutritious foods like vegetables and fruits and whole meats (not processed) then you will be feeding what your body is craving for and NOT fats and sugars
2. Exercise – just pick any – running cycling, swimming. Whatever floats your boat. BUT and here is the big BUTT make sure its intensive exercise (even if it is short (like sprinting) and not long and slow (like jogging)
3. Focus on losing a steady 2-3 pounds a week
4. Measure yourself by your clothes fit and photos and NOT the scales. You may be not losing weight but losing fat and gaining muscle – which is great. Scales will not reflect this
For more Fat Loss Tips here is my personal blog http://topfatlossadvice.com
Best of Luck with your goals
Jim
Heyyy I’m 14 and I don’t now what weight i am because i dont like to look at the scales hopefuly this diet does work as its my mums wedding in may this year and really don’t wont to be the fat daughter can some one give me some easy mealplans that i can cook myself it would be very useful
Thank you
hi i purchased your book after losing 30 lbs and staying stuck there for six months when my sister told me about your 4 hour body i purchased the ibook version for my ipad first of all is confusing you have all these sites listed and as you read on you end up lost and going back to that chapter where your diet is well let me tell you i followed your diet for 2 months no alcohol lots of exercise and i found myself not being able to loose the weight it worked for my sister not for me im now starting the anabolic diet im still 70 lbs overweight i hope it works
I started the diet Thursday, 7 days ago. Started at 175 lbs., weight dropped to 169.8 two days ago and today I was back at 171. My fist cheat day will be this Saturday since I started on an odd day. Hopefully the result after the dieters gone wild day will be a better. I don’t want to be discouraged. I really want that 20 lbs in 30 day.
Excellent site!
your plates look discusting, not appelaing at all beurk
it’s about nutrition. Nothing else. Secondly you don’t have to eat it if you don’t want too. It’s called free will.
Hello, I’ve been on slow carb for almost two weeks. However, I was wondering if I have to eat as much as you are saying we have to. I’m just not hungry most of the time, yet I’m forcing myself to eat because it seems like I have to. But I wake up full, with a distended belly. I’m trying to get rid of my damn belly.
Is it okay to skip dinner, or just have a light salad? Also, for the cheat day (which I love), do I need to follow what you do word for word with the kambucha, etc? What if I miss one of the squat times?
I have not incorporated a workout yet, so I can’t really give any results yet. I’m not overweight, but I am trying to lose my layer of fat and get toned and firm and lift my bum. I’m at 24% body fat, with a goal to reach 18%. Would just the kettle bell and cat vomit/plank workouts three times a week be enough, or should I do the female version of “From Geek to Freak?”
Thank you for any help!!
I am a model and have to maintain a 5’10” under 110 pound figure. I know this isn’t the normal body type, but will this diet maintain that? For all the talk about healthy eating, most models eat very little, and just eating less makes me annoyed and tired.
I noticed you don’t include fish grilled or baked and was wondering why?
I’m actually also curious about that. I don’t eat pork so I’d rather eat fish than pork.
I am listening to your book for the second time and devouring your website. Can a vegetarian (going vegan=no dairy) get the same results without the meat and eggs? Would nuts be good for the protein?
The strange thing is Tim didn’t mention anything about fish or seafood in general. I would think it would be ok since there are no carbs. Maybe some fish is a bit fatty though. The omega threes are suppose to be good for you though. Also, no nuts were mentioned but most aren’t too low in carbs and maybe a bit high in fat.
I loved this article. Such a simple approach to diet and weight loss without hopefully reducing metabolism. I just have to q’s.
what do you want for breakfast? (you never posted any of those meals)
what’s your daily calorie and macronutrient breakdown?
Hi TIm,
What about slow carb diet for vegetarians? In your blog, you suggest chicken and beef several times per day, in addition to beans. How can vegetarians obtain sufficient amount of protein in this diet? Thanks,
Hi everybody, I’m 49 years old and 175 pounds.
I feel so insecure and sometimes when my colleagues at the university don’t treat me like a princess I just can’t stop eating. I really believe it’s my attitude and rather a mental problem but it not only reflects on my weight but also on the way I treat my students. There’s one student I love to mess things up for and it makes me happy to see him in down. It’s even better than eating! I don’t know why. Am I hateful? I believe he deserves it though, because he’s always working. Shouldn’t I be the centre of his attention instead?
Can anybody give me advice on this matter? I don’t want to lose my job and I really want to put an end to my sick obsessions and mental problems.
Thanks,
Rebecca
I’m 13 years old and I weigh 180 I have an illness because I weigh so much I have head aches everyday and so it hurts a lot when I exercise I hope this works for me because I really need it too
If anyone has wieght loss tips please write them
Would quinoa be OK? It’s a grain but it’s kinda brown rather than white.
Also, I hate all those legumous beans. I can barely tolerate lentils. Do you have any suggestions to substitute in that group? I’m desperate to find something I can actually stick with. I need to lose about 50 pounds before my knees and feet give out from the strain.
Reading through this diet plan reminds me of the Atkins diet.
i want to reduce min 10kgs in a mnth bt i dnt eat non-veg pls help me with any veg diet chart asap. pls
I just want to say after 2 weeks of trying this diet i have lost 6 pounds. Its really hard not doing the rice because most of my meals used to consist of rice.Also cutting out the fried food was wicked hard. However i persisted and i feel very energetic and happy. Also your advice was FREE!! So thanks!
Thanks for the tips i have been fighting weight all my life, not unitl this year i hVe lost 60 lb. but i need another 40 !! Im bored of diets i need something fast, somi dint get discourages and i think this post might help.
I am excersisng a lot for me, and started jogging, i have not lost or increased muscle according to the gyms scale i have only lost fat.
Any recommendations?
Tim, I honestly cannot thank you enough for this dude. I read this article, bought the book, and have been on the slow-carb diet for 2 weeks now. I am a 5′ 11″ 170 pound dude, who is by no means out of shape. I have been overwhelmed with school, so I decided to switch up my eating approach since I can only dedicate 1-2 days in the gym on the weekends. Since I have cut dairy, fruit, white starches, (6 days per week) and have been crushing a 25 g protein shake every morning I have lost the last 5 stubborn pounds I have been after. Not only that bro, but my face is completely clear, radiant, and my jawline is much more defined. I can’t thank you enough for this diet. My girlfriend has been so impressed by the results, she is going to start up with me after my cheat day tomorrow. Not only does my face/body look better, but it’s easier to study, get more restful sleep (despite the fact that I’m only getting 6 hours), and I have massive sex drive. Unreal man. Looking forward to purchasing the 4 hour chef as soon as I finish up the semester. Take care and best of luck to you in your future endeavors.
No mention of fish or seafood although since there’s no carbs in those I would imagine it’s ok.
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Hi,
I am Pakistani, Single and 38 years old, presently residing in Levan Utah Florida US, My height is 5.8″ tall, weight is approx 86kg, i have seen your so i needs quick advices from you how to reduce my weight in short time as my nature of work is most probably at night shift.
I am associated with Bloomberg tv Channel as sub-editor.I have never excerise ever and i gets tired may be due to continous night shift for last 12 years.
Regards
Sayeed