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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Hi Tim,
Even someone with diabetes could possibly eat your diet and manage to
stay within their calorie guidelines.
For myself, I find that eating dinner a little earlier works better and save a few calories for a bedtime snack…30 minutes before drifting off.
You must be a night owl like my sister who isn’t so successful with her diet management! I really think that body clock regulated by exposure to light has something to do with it.
That old “early to bed and early to rise” has some scientific authority!
Nice article, always interesting to find out how someone else solves an eternal problem.
Hello all, I have had 7 children …..yes I said seven …im almost 44 and miserable….I am 5″2 and just got weighted at doctors office 198!….I never weighed that with any of my pregnancies…my youngest are…3,4,5…………i have a Severe Diastasis Recti…which I have no idea how to fix….but Im tired all the time and can tell ive gained alot in the past few months….stress im sure being a factor 🙂 anyways i would like to know which “good fruits and veggies to eat” and what to use in place as salt, as the salt shaker and me are never apart….I eat mainly the things i know I can dump salt….even raw veggies ..whatever 🙂 I dont like tuna or fish …so just trying to get a good mental idea of what i should be going for ..thanks!
Losin weight ain’t a cup of tea, you need to work heard.
My Diet
Breakfast : Two Boiled Egg(Protein), A glass of milk without Sugar(Calcium)
Lunch : Brown Bread(Fibre), Tuna(Protein), Peas, Brocoli, Spinach,Carrots(Vitamins)
Evening: Diet Coke( Satisfaction) or Cofee without sugar
Dinner: Green Vegetable and Fruits(Brocoli, Green Apple, Pear, Kiwi,)
Lean Beaf ( Protien )
Avoid: Oily and Fried food, Sugar and Sweet food, Potatoes and White Carbohydrate
Tips: Drink a lot of Water
* If you want to gain muslce then run, swim, cycle, jump and wieght lifts.
Tip: This document says not to drink calories. 🙂
how can i get red of sellolete
“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.”
Diet Sodas – really, no, no NO… these are so bad for you and will only help your body to cling ON to fat, not lose it….
Aspartame is Toxic and is found in most diet sodas especially Diet Coke and diet energy drinks. I am so sad that people think these ‘diet; drunks are helping them when in fact it couldn’t be further from the truth…
This is the WORST thing you can do for your body… seriously… when you have toxins in your body like the toxins in sugar (found LOADS in diet sodas even though they are low in fat) and the toxins in aspartame – which has been proved as a toxic chemical :
http://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx
the toxins have to be stored in the fat cells, if you have too many for your body to deal with. If you are exercising and losing fat then these toxins will come out into your body which is why most dieters feel so crappy – when you drink these diet sodas it is honestly one of the WORST things you can do for your body.
Also microwaving vegetables – really, really BAD – kills most of the nutrients in the veg, eat them raw (best) or steamed (second best) – if you’re going to eat veg anyway, why not eat them in the best way to get the most nutrients and do the best for you body?? 🙂
I have been following this diet and it’s great .But i must say than i needed to add some sleep and some rest (not too much work more relaxation) and it was awsome ! i really had some excellent results .I think i need to stay on this track
Hi everyone. I’m 23 years old, 5’2” in height and I weigh 110 lbs. I wanted to lose 10 lbs before April ends. Can anyone help me how to have a strict diet everyday? I really can’t control myself eating high carbohydrate rich foods everyday.
hi,
Isabella try to sleep and rest .When you are rested you have better control of what you eat .Also you can eat healthy snack in between meals
You don’t need to lose any weight
This sort of thing bugs me. You have no idea how this person looks at their current weight. Perhaps they look kind of fat. You don’t know, they may have a tiny skeleton. Don’t judge based on ‘general research’ because it doesn’t apply to everyone. Also, it’s their choice, so it’s not very nice to try to push your uninformed opinions onto people.
E special k two week challenge is great! I lost 5 pounds on that! It’s easy. I believe the special K website has instructions
I’m exactly like you!
Thanks! This sounds do-able! I’ll let you know how it goes!
Hello!
I have some questions… on your list of food you say mixed vegetables, does that includes carrots? Second one, on your plates pictures you have guacamole, is avocado aloud? Third, can I workout everyday for around an hour, 20 mins of cardio and the rest of abs and some weights? And my final question is can I have only one cheat meal instead of all day and could it include vodka?
Thanks a lot
Hi im 12 years old and im 212 Pounds and i need to Get my Weight Down or my Doctor Said i will be Dieabetic Beacuse it Runs in The family And iReally Need Help So ould anyone Please help me and i need Things That i Can Do At home or that or free Please Help.!
Hey hun! Firstly I want you to take a deep breath and slowly exhale—You are going to get through this, just keep telling yourself that YOU CAN DO THIS!!! Now for your diet, you’re going to have to make a super healthy grocery list (use Tim’s list)—hopefully you have support from your family–tell your mom/dad/guardian (person in charge of buying groceries) to buy the things on your list. Ask whoever is in charge of cooking to make these healthy meals (ask your family if they want to join you in this lifestyle change). Eat healthy 6 days a week and then allow yourself one “cheat” day where you can have ANYTHING you want–but remember to get right back on track the very next day. You will definitely notice a change within a month. For exercise, try and walk for atleast an hour a day (you can start with 30min if 1hr is too much). Slowly increase your activity level each week—Also YOU’RE YOUNG so go outside and play with your friends (run around, play tag, basketball, softball etc) Remember you don’t have to be a PRO at any of these things, just as long as you’re moving your body, that’s all that counts 🙂 And most of all BE SAFE!!! Best of luck kiddo, any questions just ask! 🙂
Hi, I am 15 years old and I need help I weight 246 pounds and I don’t really understand what this person is talking about. I get bullied at school because of my weight. I have really bad knee problems because of my weight. It’s hard to exercise because to my knee pain I just need to eat healthy to lose some weight so my knees don’t hurt then I can exercise. I don’t know how to eat healthy. I come from a bigger family I just need help please…..
Hiii Sweetie! Take a look at what I wrote above. Also you can go easy on the exercise in the beginning (don’t want you to injure your knees). But you CAN do this, just explain to your family how you feel and what changes need to be made (they are welcome to join you, but if not they need to support you). If for some reason they aren’t willing to help you, do it yourself….you can cook healthy meals for yourself (if you don’t know how to, check out some youtube videos which will teach you). If you have any questions let me know! 🙂
Thank you! 🙂
Roxy – great positive encouraging advice – you are right and this applies to everyone
It so wonderful for me to be here. I appreciate all conversation. It built in me confident that my child can loss weight. And look beautiful. Thank you so much. These is very nice.
hey everyone
i am 24, 5’6, 214lb i was looking for a website ti help me i just started this new diet hopefully it will work. i will let you guys know how did it go 🙂
Tim (or anyone who’d know?) you mentioned that it’s possible to lose weight with drug/supplement regimen: how?
Would you have a list of supplements you would recommend?
Thanks in advance
Mich (from Nice, France)
Can you eat a oatmeal for breakfast on this diet?
Drink about 8 glass of water a day.. I actually do extreme exercise about 3 time a day then I rested for a week –then I work out again.. Of course don’t eat too much red meats,breads,junk foods and stay away from drinking too much soda pops… And of course don’t be so stress-out
What about cheese? How does cheese fit into this program? It makes a lot of things taste good and it’s protein right? So how much is ok if at all?
HI, I’m Shane. 15 years old and already weighing 65 kg. I really want to lose weight since I’m one of the fattest girl in class. Plus, I want to enjoy a lot of things that other girls out there were able to do. Please give me some advices that can make me lose much weight. It’s summer here in the Philippines and with that 2 months, I want to really lose a lot of weight since I’m so busy studying in school days. Pls also give me some advices on losing weight even when you’re busy. I really hope that you can help me out. And one more thing, our junior-senior promenade would be next school year and I don’t want to be the center of attraction because of my unprettiness plus my not-very-nice body figure, I want to belong with the other normal girls also. and making me not enjoy things that other girls does makes me frown.pls pls pls help me.Thank you and God bless !
Hello! Thank You for this! I have a question though! When I cook the veggies should I just steam them or do them with butter or something?
Does this take about a month??
What should consist breakfast consist of.
What about fruits?
As far as I understand, no fruit. Only on cheat days, because of the sugar in them.
Does anyone know if this works? It sounds great haha but it is probably depressing eating the same foods over and over- but hey if it works leave a comment!
Im 27 years old and I weigh 240 pounds, im looking for someone who can tell me how to get the weight off, I have a very serious heart condition, and I need to get the weight off fast
Hi I a 20 year old female, 6″0 and 230 lbs. I have been struggling with losing weight my whole life. I struggle to lose but Gain it very quickly.
I’ve tried the weekly crash diets but then i bounce right back. Ive tried the whole replacing meals with shakes, still struggle with cravings. I have a lot of food allergies i.e most fresh veggies, fruits & nuts. I try to eat salads as much as I can but I still get those cravings and end up “cheating” then regret it an hour later. I also eat when I am upset, under pressure, stressed, or bored.
I try to work out every day, I do weights 3 times a week with an intense cardio. I really want to get down to my healthy weight which is around 175-180 lbs ASAP.
If any one out there could please help me out that would be great. Not sure how much of this depression about my weight I can take anymore.
Hello I’m 17 , 5’4 and I weigh 160
I want to start loosing weight, i’ve tried several other methods and i just can’t seem to get it, and i reallreally want to lose weigh for my and because next year I will soon Thank good be graduating and I want to look good, but also summer is approchung and i am a really self concious and even though many people say i dont look ‘fat’ or athign i cant help but feel self consious.
Can someone help plz (:
hi..i’am 23 years old Indian girl with 5 feet and 3 inches.and 150 pounds. doctor said that i’m overweight .and suffering from lack of iodine and im getting thyroxine tablet daily.is it the reason for my overweight. please tell me some tips to loose my weight without exercising since i’m busy with my work
thank u
i will be thankful if someone can reply me
so useful.. Thank you!!
I highly disagree with your statement that people should drink Diet ANYTHING. Fake sweeteners used in diet drinks, like Aspartame, have been shown to massively increase the chance of brain tumors. This has been proven throughout studies that show a massive increase in cancerous brain tumors a short period after Aspartame was released on the market.
Not to mention, that fake sugar is NOT real sugar, and can mess with your insulin and sugar regulation, which in turn, can lead to diabetes and hypoglycemia.
Avoid ANYTHING that has the word “DIET” on it. They ALL contain Aspartame (gum, soda, artificial sweetened tea, etc etc.), and Aspartame is a deadly synthetic chemical that gets turned into formaldehyde when introduced into your body (being converted over to formaldehyde is more exact).
Other than that, I found this article very interesting.
Hi. I think if this “diet” works for you, then that is great, but some of the things you suggested doesn’t seem like it would be very healthy. Like, when you say you eat all your favorite foods so you get a little sick? That just doesn’t seem like it would be very healthy.
And I know that all soda is unhealthy, even diet soda. I think people need to stay away from that!
And is it really a good idea to eat the same foods every day? For me, I would get bored? I like to change up my food and add different grains and fruits and veggies. You know? Just my 411. But I like your website. You seem like someone who wants to share their thoughts and help others. It’s rare and thank you.
Food is number one factor in loosing weight. I agree that we can lose weight by just adjusting our food intake without any exercise but I think it’s always healthier to lose weight with proper diet and exercise.
Has anyone else tried this and lost a significant amount of weight after 30days ? Just want to make sure before I commit myself .
What can I have for snacks and breaks? Can I have a few examples for breakfast, lunch and dinner as well please?
Hi. I have a horrible sweet tooth and have gone from 110 lbs to 120 due to stress eating. I managed to lose 5 lbs, but these last 10 lbs are hard.
Does body composition matter with this diet.
I’m small and muscular already so I’m wondering if it will be harder for me to loose.
Also, can I drink protein shakes? It’s a protein isolateband has no carbs or fat.
I agree. I’ve been trying to tell my friends and family for the longest time that diet and exercise go hand in hand, you really can’t retrieve optimal results only focusing on one or the other. That’s always been my problem, I love the exercise portion, it’s the eating portion I’ve always had a hard time following. But I know it’s about dedication and personal preference.
I’m sure certain things work well for some, and not so well for others. Like one skin care product works great for others I know, but absolutely horrible for me, almost like it’s giving me the exact opposite results.
Much can be said about exercising and eating right. What works great for some, might prove to be not so great for others.
Everybody’s body is different and reacts differently to situations, which is why it’s always recommended to see a Dr. or Personal trainer for something that would cater to your unique needs and desired results, a custom plan designed just for you.
Some good advice, I will have to try some of your meal plans. I share your thoughts on diet, but I think it is important to get the heart pumping too.
Hey, been doing a lot of reading about the slow carb ideas and just have a question. You say that one rule is to not drink fruit juice, you in your book advocate drinking a glass of grapefruit juice daily. Just wanting to clarify your thoughts on this. Would you have this an exception or only drink this on your cheat day?
In addition to this, I have a stir fry that includes about 1/4 – 1/3 cup of grapefruit juice to about 1kg of chicken. Would you keep this in a recipe or find an alternative?
Hello!
I love the idea of this diet, it’s simple and easy to understand. I walk for 2 hours a day and eat very carefully. My problem is that my breakfast usually consists of “Life” cereal or white toast with home made jelly. I’m allergic to eggs and I’m not sure what else I could eat for breakfast. I’m on a VERY strict food money limit, times have gotten hard around the house. Please give me some other ideas for breakfast.
Thank you so much!
Hey guys, my name is Erica and i’m 16 and my whole life i’ve struggled with obesity. I’m 200lbs and my mom is overweight as well but she doesn’t try to lose weight because she’s in denial. I’ve tried to lose weight for 3 years now and nothing has worked. Any ideas?
The body’s own metabolism is also a huge key in how quickly and easily you burn fat.
There are many foods that will trigger your body to burn fat more efficiently, and to be more energetic. And once you get your metabolism up, you can eat, even cheat, when you want, and your body will still burn fat, even when you sleep.
I used this book on Turbo Metabolism Triggers and it helped jump start my training. I am now eating better, and getting leaner. I think this can help a lot of people. It worked for me.
Im trying to loose 15 lbs before june 12..
This is my 18 year anniversary. ? Please help. I weight 156
Nice site Tim.
I have recently lost 30 pounds in just three months, the first 20 in just 60 days, and all I have done is eat more “natural” foods many of which you suggest here, but the main reason my weight loss has been so substantial is because of the lack of sugar (more specifically, Fructose) I now consume.
The other really cool thing is that this has all been without exercise, and is medically supported. I am a definite convert to reduced sugar intake.
Hi is chicken nuggets ok to eat because that’s the only thing they serve at my school that I like but it has some breading on it and the white carbs. Also thanks for the info I learned a bunch of helpful info.
Hi I’m 18 and about 210 pounds I’m more of an athletic build but I would like to be at about 195 because I’m going to Hawaii for family vacation what is a good way to lose fast and keep it at that weight please help me out I need it
Hey I know this is off topic but I was wondering if you knew of any widgets I could
add to my blog that automatically tweet my newest twitter updates.
I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
im 15 female . I weigh 59 kgs right now . i have come down from 76 kgs to 59 kgs . I need to lose another 9 kgs within a month approxiamately . So please can you you send me a diet chart or something that will help me ? Please reply as soon as possible . URGENT !
sorry rachel,plz tell me for how long dd u manage to reduce such a wait?
I am a 23 soon to be 24 year old mother of two. Since i had my second child i have had a very hard time loosing weight, exercising is not helping at all. Someone please help
well i might be a child but maby its not what you eat or exise you do but its the portions you have of this food. yes fruit is good for you but to much and you put on weight
How does Red Quinoa fit in this program
This helped alot and it us really fast and works i would say it changed my life i would think
really? plz assure me through your story
That always seems to be my biggest problem. I’m what everybody calls a “hardgainer.” I’m naturally thin, and am trying to put on weight to bulk up a little bit. I’ve been going to the gym consistently for a few months, pushing heavy weight at low reps to gain muscle, but, in all honestly, I don’t exactly have the best eating habits.
I do take supplements that help, like a pre-workout mix, a post-workout protein shake, and then some glutamine afterwards to help with muscle recovery, but it doesn’t seem like enough.
Any suggestions would be greatly appreciated.
sometymz even stresses can bring about that problem so if you hv that u hv to release yourslf
hey im only a child and i dont know about this i just really wanna loose weight but i love food to much!
Hi! I’m 19 yrs old & would like to lose weight, not just to look good but also live a healthier lifestyle.. Any tips along with the 4 rules? Thanks!
i lyk the site very much.nway i have 85 kgs and i want atleast to hv 60kgs.is it possible?
OMG- I started this eating regimen today. I feel like I have been stuffing my face the entire day. I’ve walked 30 minutes total- and plan on it another 30 minutes this afternoon.
If I gain weight on this, because I have been eating so much- it’s totally going to suck! I know… blah blah blah—
No fruit?
Hi, just wondering if i can do this diet while breastfeeding, my daughter is on solids so she is not fully reliant on me.
Regards
Melissa
What you put in your mouth can make all the difference.
I’ts so important to pay attention to that. So this post is so good to read.
I thought i knew everything about this subject, but apperently, i didn’t.
I am very happy to have read this post, because it inlightent me.
I need to lose a weight but I can coz I did every thing and I couldn’t Lose a weight so Pls how can i Iose 30kg
Drink a glass of water before each meal. What you think is hunger might just be thirst – it can be difficult to tell the difference. Drinking a full glass of water and waiting a few minutes can help you make sure you’re really hungry before you dig in.
The water will also take up a little room in your stomach, which will help you feel satisfied even if you eat less. If you don’t want to drink the whole glass before a meal, try taking sips between each bite.
If you crave sugary drinks instead of water, trick yourself. Put a slice of lemon or lime in your water bottle to add flavor.
2Count calories. Dieting for weight loss comes down to simple addition – you have to burn more calories than you’re taking in. Figure out the calories in the items you regularly eat, and add it up at the end of each day; or, download a food tracking app and be sure to enter what you’ve eaten after each meal.
Figure out your basal metabolic rate (BMR). Even if you’re not exercising, you’re still burning calories every day just by being alive. Knowing how much wiggle room you have can help you plan your diet accordingly. See How to Calculate How Many Calories You Need to Eat to Lose Weight for more help.
Aim to lose one pound per week. This is a safe pace for losing weight, and it shouldn’t force you to starve yourself to keep up. One pound equals 3500 calories, so that means you need a 500-calorie deficit every day of the week.
3Eat foods that take awhile to digest. Eating items that take longer to break down will help you feel full for longer, as well as keeping your metabolism busy. Focus on foods that are high in fiber, such as:[1]
Certain fruits (including raspberries, pears and apples)
Vegetables (including peas, artichokes and broccoli)
Nuts and legumes (such as beans, almonds and lentils)
Grains (like whole-wheat spaghetti, bran flakes and barley)
4Take smaller bites. When you’re eating, try to avoid putting large bites into your mouth. Instead, divide your meal into more morsels. This forces you to eat more slowly, which in turn can stretch out your meal and make it easier for you to identify when you’re full.
Divide up your food before you eat. Cut meat into small pieces, or break bread into tiny bites.
Use smaller utensils. If you tend to eat your cereal with a large tablespoon, swap it out for a smaller teaspoon.
Part Two: When to Eat
1Eat breakfast. Contrary to a popular misconception, you won’t lose more weight if you skip this meal. In fact, studies indicate that eating breakfast jumpstarts your metabolism and gets it working for the day. [2]
Giving your metabolism something to do first thing in the morning gets it burning calories. When you don’t eat for long periods of time, your body functions as if you’re fasting because food is scarce, and accordingly burns less energy.
Eat something that contains fiber or protein. It takes longer to break down these foods than it takes to burn sugary foods with lots of carbohydrates. Try foods like fresh fruits and vegetables, eggs, and peanut butter.
2Eat at regular intervals. If you can, try to have your meals around the same time each day. Eating on a regular schedule helps your body settle into a pattern that allows it to burn the right amount of calories. If your eating habits are unpredictable or you’re prone to skipping meals, your body will tend to hang onto calories for an emergency.
A regular food schedule can also help you mentally control your eating. If you have a set mealtime to look forward to, you can give yourself an exact timetable for delaying gratification.
3Don’t eat in front of the TV. If eating while you watch television has become a habit, you might find that you’re not mentally engaged in eating. Instead, turn off the tube and try to savor each bite as you take it. When you’re hungry later, you’ll be able to remember eating more clearly.
Don’t snack while you watch a show. Instead of snacking until you’re satisfied, you run the risk of snacking until the program is over or you hit a commercial break – which might be well past the point of feeling full.
4Control stress eating. Stress and anxiety can lead cause weight gain because often people will eat their feelings. Eating when you’re not actually hungry adds a ton of unnecessary calories to your diet that can easily be cut out by relieving stress.[3]
Find another outlet. Instead of eating for comfort, do something like meditating, exercising, playing a musical instrument, or reading.
Get enough sleep. Sleep deprivation can lead to feeling more stressed and, accordingly, hungrier during the day. Aim for at least seven hours a night.[4]
Clear your mind before you eat. Take a few deep breaths and slow your heart rate before you eat. Chew slowly, and and take a few breaths between bites.
5Avoid eating late at night. Because your body doesn’t burn a lot of calories while you’re asleep, you’re more likely to hang onto whatever you eat before bed. Try these tips for fighting off the nighttime munchies:
Set a deadline. It should be at least two hours before you go to bed, if not three. Once you’ve settled on it, consider it the point of no return – if you want a snack, it has to be before 8:00.
Drink herbal tea instead. If you can’t get by without doing something, brew a cup of herbal tea and sip it slowly before you go to bed. It should have very few calories (if any), and it will help your stomach feel full.
Can I eat yogurt as a snack ?
I don’t think you can. You are not supposed to drink milk, so wouldn’t having yoghurt be the same?
Hi plz help me i want to loose weight mainly in hips and belly,plz plz plz
Hi All
I want to start this diet at the beginning of May, so just thought to find out as much as I can.
Is the amount that I should eat limited at all, or should I just eat until I’m full?
I don’t like egg whites, so can I just eat one egg instead?
With the pork, do I have to remove fat?
Can I eat canned beans (including baked beans), or do I have to cook them fresh?
I’m a woman, am 5ft 4in tall and weigh 176lbs, so I’m on the fatter side of the scale, should I therefore just do a cheat meal instead of a day? If so, in that meal should I still stay away from the white carbs?
Are wholemeal pasta and brown rice allowed on the diet?
Your help will be much appreciated, thank you.
sorry forgot another thing, It say you can lose the weight without exercise but most of the people also do the HIT, so should I exercise while on the diet or not? Or does it not matter either way? I ask because I read something that says that if you exercise a lot while not eating enough calories your body will go into calorie starvation mode. I have experienced this before so wouldn’t want to mess up the results of the diet by doing too much exercise.
Thanks
Holy moly! I’m on day 3 of this diet and I have been stuffing my face literally all day long (no meat, pasta, bread, sugar,etc.) and I’ve already lost 4 pounds! I’m like: seriously??? I’m in shock! My acne is clearing up and no more constipation issues- and my metabolism and “feel good” energy is through the roof!!! Wow!
Hi everyone, I’m almost fifteen and I need to lose a bit of weight—are you surprised, considering my website choice? Likely not. So here’s the deal:
I am female, almost fifteen years old, and I weigh 135 lbs. I am 5 feet 4 inches tall. I REALISE this places my BMI in the ‘healthy’ range, but I believe BMI is ridiculous, considering my father is under the BMI standards obese though he in actuality has approx 10% BF. I look overweight, and I want to be as lean as I can healthily be while still functioning properly, of course.
I have tried a lot of different diets. I used to be very obese, however I was placed on a medication for health reasons (headaches) that caused me to slim down considerably. Yet here I am now, 20 lbs overweight. So I need some help. First I tried a sort of Atkin’s style diet, where I ate only protein and fat, and lots of fat. I ate no carbs at all, other than vegetables (not starchy ones though; I ate no potatoes). I also ate no fruit, because it is filled with fructose and I am sorry but sugar is not good for you even if it grows on trees. So do deadly nightshade berries, and they are fatally toxic.
Anyway, needless to say that diet didn’t really work. I thought I’d lost four pounds, but I’m pretty sure I was just willing it off because I saw absolutely nothing and the scale I was using wasn’t accurate.
So then I tried Tim’s diet right on this page. It sounded difficult during the week, but I tend to be a bit of a binge eater and the cheat day sounded FANTASTIC. Like dream-worthy, I’m telling you. I tried that for a while, following it basically to the letter, and found I maintained my weight. Which is nice since on Saturdays I was eating like a 500 pound sumo wrestler, but still it didn’t do what I wanted. So I stopped that one.
Then I tried a diet my mother told me to go on, the “just eat healthy foods, low in fat, and exercise often” diet. Yeah right. And her “everything in moderation” mantra, which also was all crap. I ate some fruit during this time period, exercised almost everyday, and eat loads of veggies but not very much meat, and very little fat. I gained a couple pounds. That was it.
Remember that throughout all this time I was binge-eating once in a while because of deep-rooted personal emotional problems. However not so frequently that I would cause the diets to totally fail.
Lastly, I am now trying to eat very little food (qualtity-wise), mostly veggies, some protein, not limiting fat (because it HELPS WEIGHT LOSS, I don’t care if you disagree, from personal experience and the experience of my peers this is true), and limiting carbs to a couple pieces of whole grain toast or one packet of unsweetened oatmeal and a tiny bit of potatoes (so not a whole lot). I don’t know how many calories, not very many. I don’t count. This hasn’t worked yet, but I am also fasting every few days to help.
Please give me some ideas as to what to do. If you have anything different that could help a desperate teen wanting to lose 20 pounds, it would be greatly appreciated.
And also, a reply from Tim would be really awesome. Just letting you know, Tim. In case you read this, and aren’t too busy doing whatever you do. Eating whole containers of ice cream and whatnot.
Thanks,
Mimey
Good day everybody I’m a woman over forty,,,,,,I’v been having ,,trouble with weight issues for the last 20 yrs ,, and just very recently i’v almost reached my ideal weight 69 kg since I am almost 170 cm and that was a year and a half ago ,,,i’v done that by training Squash for an hour daily 5-6 days a week with no need for a real diet just a simple ,,staying away from most of the food I know will add to my body ,,but HELP ,,, from a few month I gained like 9 kg ,, my Squash playing is pretty much the same ,,but i have to admit that I am eating more ,,,very stressful and disappointing ,,anybody out there has a brilliant advice for me ??!!
Great post!
Basically it all comes down to desire doesn’t it? We live in a world where practically any information we need is at our fingertips, people can read an article like this and have all the knowledge required to lose weight.
But do you have the desire to take action on the advice!
I am 3 days into your plan, trying to lose some fat for the up-coming European summer so I can get my shirt of at the beach!
Thanks again for this article
Great information
Hi Tim,
My girlfriend lost 100 lbs using a very similar diet without the one day binges. Thanks for putting out great material.
I’m mostly writing a note of encouragement. Before reading your book I had already brought my landscape business to a point where I was netting $100,000 working half-days four months a year. Most of my deepest crisis have not been about surviving as much as what do do with success? Where do I get my adrenaline rush now that I’m debt free with savings? Who do I spend time with now that I have ten times more time than most people I know? What do I do with my life? And also: What do I do with the fact that no one has ever asked me or wanted to know “how” I create this life in dozens of systematic ways. Some want to admire me, put me on a pedestal. Others are jealous. But in my world no one wants to learn.
I admire you because you have fomented desire to learn and have done a beautiful job of teaching. I’ve read half or your one-star reviews on Amazon and you strike me as the kind of person who would read them as well. I wanted you to know that while I see truth in many of the critical observations that I don’t see truth or balance in the perspective of your critics. What comes through to me is your incredible generosity in the face of very strong pressures on many fronts. Failure is an key ingredient in ongoing dynamic growth and I wonder how many of your fans have space for even 10% failure, which is a great ratio in my eyes in a steady path to success.
My wish is that even more than you have you remember that you don’t owe anyone anything, that you allow your image to suffer often for true personal pleasure and well-being and you find freedom from the whiplash of perfectionism whenever it’s more of a torture-master than a friendly challenge to excel. I truly admire the choices you have made to contribute in so many ways. What I consider to be your biggest contribution is the work you are doing behind the scenes as you deal with much bigger challenges and crisis than losing weight or making money: How do we handle freedom and create well-being? Your success allows you to blaze new trails into the new frontier of new challenges produced by that success. I don’t know your life enough to know what those are specifically, but I know you are confronting terrain that many will never have to deal with enough to fully understand. My wish is to honor you in that terrain and to wish you well.
Dane
I am 17 years old, about 150 pounds and my high school PROM is coming up at the end of June!!! I would like to lose at least 10-20 pounds. I’ve started on this other diet about 2 months ago but nothing is happening. I would exercise every 3 days and some days, I would just turn on my Wii and play Just Dance for a while instead. I really want to get in shape for this special day. I will try out this diet and I will exercise daily (except for one day, give my body a lil rest) Thank you and I will let you know how I am doing in the beginning of June 🙂
Hello,
I want to lose 50lbs in 60 days. I have a personal trainer 2x a week for (12) 1/2 sessions, and do treadmill 3-4 times a week. With your meal plan, is that doable? Also, I thought eating before bedtime is a no-no?
Thank you,
Greg
I like to eat a small bowl of nuts for breakfast. Are nuts ok to eat on this diet?
I’m wondering that too!
yes you can have nuts
HI, I’m 14 and weigh 175. And I’m about 5’7. I’m going to try this “diet” routine. I’m happy I found this because I’ve been searching a “diet” that fits my life. And most of all I will be happy & confident doing it. ‘Cuz if I don’t feel as though I can accomplish it, then I’ve already have given up. SO, I just have one question: Are juices such as 100% Orange too sugary? Or can I drink them? Will they stunt my weight loss? I really wanna loose pounds through out the coming early summer months. My worse problematic weight on my body are: My thighs and especially on my hips AKA: ‘love handles’. Ugh. So anybody got any ideas on certain exercises that will target these areas? I will be running alot but Idk if that will help the hips! Help! And THANKS 🙂
You have an excellent program and tips. I also the on above that’s worth looking at. But I agree excercise goes with any weight loss program.
Attimes people tell me that taking too much water makes you gain weight than lose it and if I read different books, they say consumption of too much water helps in weight loss.
I hate my weight and have tried so many ways to lose it but it can’t go. Can you help me with more tips in addition to the ones I have read.
Thank you so much.
My weight is over 100 kg I wants to reduce it up to 90 kg
saw me the way for it
Thanks
Why does everyone assume that every one has the same schedule? Not everyone can workout at 7-9:30 PM. In fact, I know more people who train at 7-9:30 AM.
I like this tips and wil try them as from today.good !
lost weight 2013
I’m not sure where you’re getting your info, but great topic. I needs to spend some time learning more or understanding more. Thanks for magnificent information I was looking for this info for my mission
How long did it take you to lose the 20 lbs?
Hi Tim-
I am a big fan and have been following you since 2007. One question on the slow carb diet: Is Silk “plain” soy creamer acceptable in my coffee or will it derail weight loss? It has less than 1 gram of sugar per tablespoon. Or, is it better to use full fat cream? Thanks! Michelle
I have found that in order to speed up the fat loss process, I stay away from white-coloured foods, such as:
• White bread, many cereals, cracker-type treats & pastas.
• Also flour, potatoes, grain & rice
• Processed milk & other dairy products.
• Drink half your body weight(pounds) of water(ounces) daily
What about lime juice? Can you have that to flavor salsa? Can you have corn? My parents find it hard to that you can have corn for some reason?
Well, before I head out. I’d just like to add this in. I enjoyed your article somewhat a lot. I just had one question. Are you currently able to build upon what you have said here?
I really like all the healthy tips for weightloss, and the idea of a day off
eating all the forbidden foods you crave.
Is cheese allowed in this diet ?? :/ .. Like low fat gauda cheese??
I think it should be fine, there doesn’t seem to be anything restricting it in this post.
would you be aloud sour cream or cheese this diet?
I ment while doing this diet
Hello everyone!
I’m Kayla, 5’2, and 135 lbs.
I am not overweight at all, I would just love to know how to lose weight without bulking up. I just need some toning, and need to get rid of my stomache pudge, hehe. I’m much more muscular than the average sixteen year old girl, and I seem to look a bit “bulky.” So I’d say about 20 pounds of my weight is muscle. I’m not as active as I used to be because of school and all the extra curricular activities I’m involved with. I do have a big apteite…. let’s just say I can eat as a mmuch as a man. But, I control that very well. There are times when I get sick with maybe a cold, etc, and I can lose up to ten pounds within four days because my apeteit is completely shot. Even after that I’m still perfectly healthy, but when I’m not sick anymore I can gain that weight straight back. Could it justbe water weight? I would love to know some ways to tone up my arms, thighs, and stomach withought bulking up anymore. I’m proud of the muscle, I would just like to know how I can “lengthen” myself? 🙂
How should I incorporate fruits into this diet? Is oatmeal ok to eat? What about fatty foods like cheese? Olive oil (in salads)? Should dairy be incorporated in the diet at all?
Fruits only on cheat days, the fructose ruins the diet otherwise. No oatmeal, even wholegrain foods are a no-no. Low fat/ fat free cheese is okay. A little olive oil when cooking. No dairy unless doing the “lacto” version which has no meat.
Will try this, thank you Tim.
wow
i want to reduce fat without training
take a cup of green tea without sugar twice a day a take exercise
hy dears, i m h gull i m 20 years old i wany to lose my meight specially my belly plz tell me a diet which help me to lose my weight………..
Hi,
Really interested in your plan as I have 20 kg(45 lbs) to loose.
Am a vegetarian. Can this be done with tofu, and 0% fat cheese and milk?
I notice some people talk about eating almonds- is this ok?
Cannot live on beans and vegies alone, get too hungry!
Any help gratefully recieved. Like many others tried so many ways to loose weight. Fine in the morning, then at 4 pm wham, hunger hits and it is biscuits ( cookies) and the evening again is catastrophic.
Another thing is I would really like to SOLVE THE PROBLEM that keeps me overeating especially with sweet things. I see 2 things- using food as a drug to cope and calm down in an angry situation, and social life and enjoying living- Going out to eat is part of friendship and community, and trying new foods a joyous part of life. I guess the answer is in portion control!
I cycle or walk at least an hour a day, though no resistance training.
Thanks for your comments!
A person will be healthier, slimmer, fitter, more disease resistant if eat high alkaline-low acid diet.
Livestock/meat production is one of the most damaging things for the planet/environment/health.
Here’s 10-factoids that are fairly stunning in what is saved by giving up meat.
For years, didn’t think I could do it. Then did and felt so much better, and now can hardly even look at it.
Here’s the info: http://tinyurl.com/3zcyqz8
Hey guys, I’m exactly 6ft tall, and I weigh around 205 pounds ( Yeah….I’m fat :P)
I’m 18
Anyways, I’ve recently been to a dietologist and he said that I have an insanely slow metabolism. He said he has never seen anything like it.
Although he did prescribe some meds, do you have any ways to boost the metabolism without trashing your body with drugs?
Be warned, I don’t work out, I simply have no time for it ( Med students=0 time)
I tried dieting, lost around 11 kg’s in 4 months, but suddenly weight drop stopped and I began to gain weight ( Even as I dieted).
I just want some simple tips to boost my metabolism without a workout.
Thanks;
-Alex
P.S: Sorry for my English, it’s not my native language 😛
eating such foods might help you lose weight but realistically can one eat the same foods over and over again without getting bored or sick of the sight of them ! much better to get the best possible nutrients one can find and take in a relatively painless milk shake and can achieve the same objective.
Even better is if through a great marketing campaign one can get the stuff for free !
HI am vandana am 30yrs my weigth is 98 i want to loss wiegth in 30days
Vandana,
I am happy to tell you more, pls email me at mgyounguk@gmail.com
Very good post. I am facing some of these issues as well.
.
Gretchen,
The same for you
I am happy to tell you more, pls email me at mgyounguk@gmail.com
Nice post. I learn something totally new and challenging on blogs I stumbleupon everyday.
It’s always helpful to read through content from other authors and use something from their web sites.
Heyya, Everyone
I have a problem and a need of help. i’m 17 and weigh about 125 pounds. I’ve been searching everywhere for ways to burn this fat I have. I was wondering, If anyone knew anything about burning fat.
please help.
Umm.. First, at your age I think you should weigh around 180-220 pounds.
I’m really not sure, but 125 pounds is average for people in America that are in their TEENS, but if you live somewhere like Japan, then.. I’m really not sure.
Anywho, back to your point, to start a good diet you need to stick to low amounts of soda (maybe 1 a day) and mainly water. To do this process slowly cut down on sodas you have from maybe 3 to 2 after a week, and 2 to 1 after a few more weeks.. Then start drinking water.
To maintain a healthy diet be sure to eat raw veggies (kind of gross but you can shave the skin off too) and eggs. Eggs are a healthy source of protein and can make you awake in the mornings fast. Eggs, toast, and WATER (not milk.. You don’t need these cals’) makes a great breakfast.
For lunch I would recommend a small snack (like 2 small Hawaiian bread sandwiches using butter and not mayo (because mayo is unhealthy) or a small healthy granola bar (you still get some cals out of it but don’t worry it wont affect ur diet much at all)
For dinner I would imagine you would need maybe a fruit or two veggies on your plate (Like green beans and corn), following a source of beef (because you can’t have NO fat a day or you’ll be as skinny as a stick.. as far as I know).
Lastly, DO NOT have a midnight snack (or later).. Eat up as much as you can during dinner time, eat your entire plate so your not hungry.
This may be hard but you’ll eventually get up to this.
Also, this is optional… Walk a mile a week for the full experience.
Good Luck!