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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id like to try this diet is it essential to use the eggs as im not to keen on them?
didnt add in much detail so im 28 have tried loads of diets cannot stick to them the foods used in this diet ive not tried before such as the spinach and asp, also can i drink black coffee and tea?? i need to lose 7 stone is this diet safe for long term?
also im looking into the shopping side of this and with the black beans are they the ones canned?
also can i use organic beef
?
promise one more thing sorry guys! wat do u have for breafast?
Is eating potatoes once ok?
Yes but I recommend sweet potatoes because (to some) they taste better, and more healthy (:
Great content on this site. A good place to pick up a nugget or two about weight management. Thanks guys.
Hi, I’m 13 years old and 180 lbs. i just got on to summer break and i want to loos allot of weight so that my High School will be just as crazy and fun as everyone Says. I’m gonna start this diet tomorrow because im going to see Iron Man 3 to day and I really want candy (that is one of the reasons all the other diets I’ve tried have failed).
Thanks for the tips.
I think i would gain weight if i led that lifestyle lol.
This doesnt mention fruit or nuts? Can it be incorporated, or just stick to protein, veggie, and beans?
Thanks for sharing your info. I truly appreciate your efforts and I am waiting for your next write ups thanks once again.
This method of dieting has been proven effective again and again.
These days, it’s called the Paleo method. However, the theory that it’s based on is over 100 years old.
Just proves the idea that a great dieting method will keep coming around each generation.
This is such a great article for dieters out there.
I knew some friends of mine who disciplined themselves
when it comes to proper eating diet and they do weekly
workout to maintain their healthy lifestyle.
I will let my friends read this article and tell them to try out the recipes.
-Herlee L.
Hey! The blog was helpful. But, in my case im a big foodie. Doesnt mean i need to eat fried or heavy food, its just i love flavours and munching. Suggest how i can lose weight. And i need to lose about 30kgs to be perfect. Could you suggest workouts too? Im 17 and im missing a lot because of my weight. Thanks. xx
I need help I use to weigh 130 pounds now I dont know how much I weigh and the only that is getting big is my stomach, I look like I’m getting a muffin top. I need help What can I can do.
Hey guys,
I’m 13 years old and I weigh 145lbs. I really need to lose weight by August, 2013. If anyone could help, that would be great.
A typical day for me:
6:30am: Breakfast- Toast, egg, milk, fruits
8:00am: Couple of grapes, water
10:00am: Some goldfishes (the snack)
12:15: Apple Cinnamon Bar Nutri Grain, water
1:00: Lunch- Sandwich, milk
3:00pm: 2 Green Apples
5:00pm: Chobani (Fruit flavored Greek yogurt), water
8:00pm: Dinner- Pasta, water, banana
Remember that I do have a PE Class in school and I personally think my stamina is low.
Anyone who can give me tips on becoming healthier and losing weight in the process? I don’t have much free time because I have after school classes of piano, Japanese and Kumon. Weekends I’m free most of the time.
Any advice or criticism is welcome! Anyone who can help me is appreciated!
Contact me at musashi.shingo@gmail.com
-Harumi
You need to read the top of the page; your daily diet is practically the opposite of Tim’s plan.
hi, i did a diet similar to this, and lose 70 pounds! went from a 36 waist to a 30 inch waist, would advise it! i found its all to do with routine and repitiion, going on walks for 1hr a day as well as having salad for lunch, weetabix for breakfast and genreally everything for dinner. also with the salads, dont be scared to have a dressing, like mayo for example, this helps you not to slow down your metabbolism. hope this helps!
Hi I’m 12ish and a vegetarian. I would like some help because I can’t eat most of the protein stuff on here and I rarely eat eggs. Please help!
Nobody ever said veggies are unhealthy right?
The best choice for you (in my terms) is to COMPLETELY stick to water and walk a mile once (maybe twice) a week.
Please forward your awesome receipes for me and my husband to try out. They look delicious and healthy!
hi my name is kierra and and i weigh 291 ibs…if i follow these rules will i be able to lose weight in 30 days
Hi
I am trying to lose some fat from my belly and legs i just dont know how. I really want to lose some but i cant find any way or the way to do it. I really look forward to losing some weight by the end of july. Any help?? Please and Thank you,
ok so i need to lose 6 stone and im startin this diet tomorrow after buying all the stuff today just a few questions wat can i have for breakfast and do u have to have eggs every day? and is this diet safe long term? and if anyone could recommend how much portion size for meat pulses and veg?
need some advice and guidence please :)))
I’m 14 years old as well and I currently weigh 120-130 pounds. I wanna lose that 10 pounds (or more) weight so I can live healthy, I’ve cut off on my sodas (even if they are diet) and went to 1 soda a day [Diet]. I’m mainly sticking to water, sugarless tea and carbonated (flavored) water when I’m at my dads. This alone is slowly making me lose wait, but the fact that my mom can’t cook (Cause she works late nights), means that I have to eat out every time.. How do I fix this?
Hello everyone my name is madisson I am 12 and am very over weight I am looking for some tips to lose 40-50 lbs in 3-5 months.
I have been only eating 21 carbs or less each day.
I start off in the morning with 2 boiled eggs and 2 sausage patties and, a banana or an apple .( 2 carbs)
For lunch I eat grilled chicken strips and some carrots and an apple with cauliflower which comes up to 2 carbs
for dinner I have different varieties like baked fish and asparagus or a salad with balsamic vinegrette with a different meat in it
for snack I eat a lettuce wrap with sliced turkey and chicken (deli meat ) and that’s my day but I also get up and exercise in the morning and I ride my bike for an hour .
I try really hard so I was wandering if someone could give me some advice on what to do and please add what I am doing wrong .
THANK YOU : )
Hi, I like this diet but I have a question about the coffee. I drink coffee with milk ( 2% milk fat). Do I need to exclude this, or is it okay?
Thanks
I can’t. Lose. Weight. I’m going crazy please help me
Hi I was wondering if u could help… I’ve been on my protein deit for about 2 & half weeks. Also going gym 5/ 4 times a weeks but not noticing any weight being lost? How long is it when I start to see some results?
hi. i’m 23 years asian girl.now my weight is at about 150 pounds and my height is just 5 feets and 3 inches.im suffering from lack of thyroxine too and contiously taking medicenes for that.our ,main food item is rice and is it possible for me to loose my weight?i will be thankfull if u can provide me some tips.
I followed a much simpler diet (but much slower !) that helped for me to lose around 30 pounds in 8-9 months. I described it on my Blog in details but the idea is that I reduced my overall calorie intake (no more than one full plate per meal) while keeping an active lifestyle (mainly based on Yoga activities). It is interesting to see a different point of view.
Hi, I’m only 12 and I’m not really fat but I’m trying to get rid of the fat on my stomach because I’ve been working out and I still am but you still can’t actually see my abs because of the fat in front I already do step one and three and do interval running but I just can’t seem to lose the stomach chub please help me turn my flabs into abs
thank’s for the tip’s
I am a 41 year old female. I have been doing this for 2 weeks. I just did my second cheat day and am now 2 1/2 pounds heavier than when I started. I do try to exercise some. I’ve been doing wall push-ups and squats. It just doesn’t seem to work. I think one of the main problems is my schedule. I have to work nights, I’m a server at a restaurant, and I go in around 4pm and don’t get off work until any time between 9pm and 1am. I can get three meals in, but not four. I don’t really see an example of a diet including all the supplements during the slow carb part of the diet, just an example of the cheat day. I’m drinking 3-4 liters of water a day, and I’m doing the nightly cold pack on my back. What am I not getting? This is supposed to work with no exercise at all, and I feel like it’s not working at all. I also don’t have the energy it says you should get. I’m tired all the time. I still have to take something to help me get to sleep at night, and I want to nap all the time during the day. Tim, can you email me directly? Or can someone else give me examples of their diets. I don’t eat what I’m not supposed to so I’m really confused why this isn’t working. I admit, I did just start my period the day before my 2nd cheat day, but the scale is saying on my cheat day I gained 4.2 pounds. Help!!!!
So, i’m 17 years old and I am in dire need to lose 10lbs. I have a gym membership, i have a pool, and i am pretty active but the only thing that seems to happen is that my arms and calves get stronger. I am also vegetarian, but i eat chicken. My goal is to lose 10lbs specifically in the stomach area. Any advice on how to do so?
Try to incorporate cardiovascular (running) training with weights ( high reps few sets) excercises such as squats, crunches, push-ups, and burpees are great in circuits, and if done in high reps shouldn’t add any extra bulk. Also keep the intensity high, you should be exhausted by the end of each workout, if your not, your not training hard enough. your gym should also have classes such as spin classes, these are great for motivation, and specifically for fat loss. i would avoid swimming too much as it causes peoples shoulders to broaden and that is usually not wht women want. Also you can’t specifically target weight loss, your body decides where you lose it. In terms of diet, just make sure your burning more calories then your eating, and stick to mainly lean proteins like fish and chicken, and plenty of vegies. However, do incorporate small amounts of carbs into your diet, try to stick with something like sweet potato, brown rice or quinoa (rice like grain). Hope this helps.
Thought I would share my meal ideas with everyone
Breakfast: black coffee, eggs (1 egg 3 egg whites) onions and peppers and tomatoes to make an omelette (can be eaten cold)
Lunch & dinner: chicken with roasted vegetables or I make a big pot of chilli will 2 different types of beans loads of veg.
Throughout the day I have water and black coffee.
I notice people are saying they are not loosing whilst doing exercise I found this too so for the first 7- 10 I focus on the eating and do no exercise. You will see a difference!!!! Happy to offer further advice x
A lot of this information is great! However I really would recommend 4 meals a day as a bare minimum. Aim between 5 and 7 small meals I’ve found 6 to be easily achievable, however, as stated in the article 7-8 is rather difficult. I would also recommend a much earlier breakfast, say around 6-8.firstly this will kick start your metabolism for the day, as well as making 6 meals a day achievable. I would also recommend meal replacement shakes ( make sure they are low in carbs if your trying to lose weight!!) as these are really convenient and again also make it easier to fit in more meals. I wouldn’t recommend digesting empty calories so late at night such as wine, in fact I wouldn’t be having them at all if your goal is to lose weight. I would aim to have your final meal before 8 (therefore eating a small eal every 2 hours if having breakfast at 8) giving your body more time to digest and proccess the food. And finally having 1 cheat meal a week is great, I’ve found it really motivating to eat sometimes bland food, if you know your only a few days away from having your favourite unhealthy meal!!! Just make sure it’s only once a week!
Have you ever actually read The Four Hour Body? If so, you would know that 4 meals are good, but it’s hard for me to get in 4 meals by 4pm. I do get up and start my day with protein within 30 mins of waking like he suggests. He also states that 1-2 glasses of red wine a night are fine and have had no bad effects on the people who have done his slow carb diet. I can’t eat after 4pm so eating a last meal at 8pm would be very hard to do. Nor do we have a small frig we can keep our food or a protein shake. I appreciate the advice, but I’m wanting to talk to people who are actually doing what the book says, as opposed to anything else. If you had also read his book, you would know that calories in and calories out is not the whole picture. Is there anyone out there doing the slow carb diet from the Four Hour Body book? If so, please help.
Hi Tim, I used your slow-carb diet, and it was great. I just have one more Question. You forbid dairy products, thats ok, but does it apply to fermented dairy products as well? Thank you for your time. Have a wonderful day!
Can I get some clarification?!
Rule #1) What about 100% whole wheat (bread)?
Rule #2) How important is consistent food meals?
Rule #3) no skim milk? Protein shake (I understand this has some sugar)?
Thank you for the post. It started working out great, but on my second week I feel like I am doing something wrong.
Rule #4) I call it the Holiday. On my Holiday I am suppose to eat that fills my cravings. What if I don’t have a craving that day?
Diet sodas are not good for weightloss, artificial/synthsetic sweetners are worse than drinking a regular soft drink. It leads to metabolic syndrome if consumed excessively while on a diet. If your in the mood for a soda drink regular, made in Mexico. They are made out of real sugar unlike those manufactured here in the U.S and are better than diet soda when consumed in moderation.
GG. ASIAN. EAT RICCE EVERYDAY. DIDNT EVEN FINISH THE ARTICLE. AS SOON AS I SEE, “AVOID RICE” NOPE. DOESNT WORK FOR ME. GG.
I’m 135 pounds and 4″8 and I want to loose weight on my thighs,belly, and arms. Will this diet help me look thinner ?
I need to lose 30 lbs in one month or close to it. I just read your web article and will try it on Sunday. I will be in touch with my results. Thanks for your info.
Nancy
Staying away from three main ingredients will help you: enriched flour, partially or fully hydrogenated oils, and high fructose corn syrup.
sir my name is satish
i have worked as private organaisation
please give mee weight loss tips
Can you eat fruit or fish? or literally just the meat, legumes and vegetables. And are all vegetables ok?
I am 46 year old woman and a vegitarian. Any tips for me?
Great article can’t wait to use these tips!
Can you even eat whites or pasta on your day off? Or would it be better not to?
On the pure crap day what would a person who can’t have sugar, wheat, soy, cows milk or eggs eat for cheating? Also I’m allergic to egg whites-I’ve been able to consume whey protein with berries for breakfast and no sugar without any upset. Any suggestions???
Serious speaking I am about 130 kg, I will try this menu, please send me any article concerning healthcare. I am from Tanzania East- Africa countries
I ate this for 2 days and I lost 5 pounds!
The biggest problem in eating meals like these that I have is the “on the go” pace of life. Lunch with co-workers is almost evil as they pick the most delicious yet diet destroying restaurants in town. Out and about either traveling or for some other reason, then bumping up against lunch time cause a quick “McDonald’s or Wendy’s” type of decision.
Lack of preparation at home also impacts my ability to eat correctly. It’s time to eat, the kids have been bouncing off the wall all day, and all I have is Mac & Cheese, lunch meats, cereal, and milk on hand with no ability nor energy to haul all the screamers to the store to buy legumes.
Really frustrated! Following my diet religiously but not losing! I eat chicken, salad, fruits and lots of veggies! I teach cardiobox so I do exercise! My job requires lot of running around and standing on my feet! I am 55 so my matabolism must have slowed down…Usually with my strick diet I lose 5 pound immediately! Not this time!
Please!!! Any suggestions???
JUST SAY NO TO DIET SODA!!!! It is completely misleading to state that the zero calorie drinks are okay for you because they have no calories. They are poison! The pH scale goes from 1-14 with 7 as neutral. Your body wants to be around 7.4pH. Diet soda is a 2.4. Just for reference, battery acid is a 1.8.
Bottom line, if you are consuming diet soda or other zero cal diet drinks -or any foods with artificial sweeteners- you are severely acidifying your body, which has been linked to all kinds of problems (cancer, diabetes, arthritis, weight gain, alzheimers, cavities, the list goes on and on). I’m really surprised, after all of your experiments and research, Tim, to even see it as an allowable food.
NEVER consume diet drinks, ever. Stick with water, drink of the health Gods!
This plan seems simple enough to follow. The fact that it includes one cheat day a week makes it even more appealing. I plan to start on July 8th. I will definitely take before and after pics, and hope I can share my progress in a few months. Thanks for the information!
Hi,
I just read your post about starting on July 8th, I have decided to start tomorrow (July 3rd) I just want to encourage you and hopefully we will both get some great results!!! Good luck!!
hi i am about 5’3 and im 184 lbs i want to look good by the time i get back to school i have a about 2 months please please please help me …. someone please make me a list of things i can do
I hope this plan will work with my son. He has a such weakness in temptation on eating.
My wife and I tried this exact diet, low and behold…it worked.
We are about to go on it again and looking forward to even better results.
We love the #SCD.
My husband and I are going to try this. I read one site where grapefruit was said to be allowed on the meal plan. Is this true?
yup its true grapefruit helps a lot to reduce fat thats a good one
please try it
how to lose a lot of weight in 6 weeks cause school is coming up and i need to lose weight
So I have three questions about this post.
1.The first is how do I include my protein shakes in my meal plan with no diary and no fruit?
2.I am a diabetic how will this diet interact with my meds?My goal is to get off the med for ever I thought if I leaned up that would help.Plus I don’t like the side effects of the meds like ED.
3.If I read this correctly I am 220 lbs I would need to consume 220 grams a day of fish oil,that is alot of fish oil both from a cost standpoint and from a consumption standpoint won’t all that fish oil make you sick.
Thanks
Darren
I am 16 years old and my trouble is i am a compulsive eater and i eat when i feel ike it and not when i’m hungry. how do i keep myself from eating too much of the wrong foods?
Hey I’m 20 years old and 183. I want to get down to 130. I’m doing slimfast taking rasberry ketone with green coffee bean and ill be excersing here shortly. I’m going to try this but I wanted to know if you guys had any tips for me
I am only 22 years old, bt I am around 85 , kg that’s why I’m not seems like 22years due to my fatness ,so what should I do for very fast weight loss plz help me I want to losse 10 kg in a month plz plz plz help me
Hi everyone. 🙂 I am 18 yrs old 5″4 height and 145 lbs. I want to weigh 115-125 lbs. I do insanity everyday and eat under 1200 calories a day. Do any of you have any other tips to lose the weight fast? Thanks in advance!:-)
I’m going to try this out
T hope this works! 🙂
This diet seems good enough, and I want to try it out. but I have one problem I hope someone can help me with : I don’t eat legumes, I can’t stand the taste, it makes me want to puke….any ideas on a replacement?
i work long weekdays and lots of time weekends, so i don’t have a lot of time to exercise. Does this truly work without exercising?
You discredited this entire post with your first statement.
You CAN NOT gain 10 pounds of muscle in 6 weeks without A LOT of steroids. Since that’s what you did, this post is useless. You also left off the real rule number 1 for this weight loss plan to actually work as effectively as you say it will which is to smoke A LOT of CRACK.
Great article, I’ve been struggling with my weight for years, I’m gonna give this a go, thanks for the advice!
I have been working on implementing this diet but I have a hard time with the beans is there another substitute for the legumes. I don’t mind the taste of them, I am choking them down but the texture in my mouth makes me what to gag. I’am having a very hard time any suggestions.
Hi everyone, I’m a 15 year old girl from London, quite tall and weight over 85kg. I’ve been having trouble controlling my weight and feel quite self consious because of my body shape, which isn’t great. I really just want a simple but effective diet plan and something that will help me get back into shape 🙂 if anyone knows any good tips and meal plans that I could follow, I would really appreciate it [Moderator: Email address removed.]
I hope this works I weigh 200 pounds and I need to lose some before school:(
Hi,
I am a 40 year old woman that has struggled with weight all of my life. I have been reading your blog the last few days and I am very excited to try this diet, or ” rather lifestyle change”. I just had a couple questions…
Do I HAVE to take the “drugs” that you have recommended? I’ve tried all kinds of supplements and absolutely NONE of them have worked.
Is diet soda really okay to drink? My grandmother is a diabetic and she is allowed to drink it, however, I have heard that it is not good for us at all…?
Have you ever done a juice fast? You seem really healthy and I was curious if I should maybe juice for a few days to get a jump start?? Or should I just start the Wednesday challenge by eating what you have recommended?
Thank you so much for your time. I have truly read all kinds of things, trued all kinds of things, and nothing has worked yet. I do, by the way, get some exercise about 3 times a week, 20 mins a day, I will be increasing that starting tomorrow.
Thank you again…
Tammy
What are some good. reciepies
Half a cup of rice is definitely not 300 calories.
thus very good diet plan
I am inspired by this strategy of weight lose i will try it.thank you
Hi there! This article could not be written any better!
Going through this post reminds me of my previous roommate!
He constantly kept preaching about this. I’ll send this post to him. Fairly certain he will have a good read. Thank you for sharing!
power foods has worked wonders for me
Hi my names Danny, Im 17 years old.
I really need a health meal plan with work out times, meal times, what to eat.
I need someone ho can write me a daily meal plan for losing weight and shaping up. [Moderator: Email address removed.]
I have been using the diet with some great results. I love how your willing to turn the conventional approach on its head. This is the kind of research that needs to be done in the weight loss world.
Great post. Weight loss with out doing exercise. Save time. 🙂 Keep posting
I was on a diet very similar to this when I ran cross country.
6am Breakfast: I would eat oatmeal with cinnamon, sugar, and milk.
7amWorkout: 30 minute run
11am-12pm Lunch: Salad or whole wheat sandwich with lead lettuce, tomato, onions, and black pepper (no cheeses, no mayo or mustard).
1:00-2:30pm Workout: intense long distance running and weight training.
6pm-7pm Dinner: pasta with tomato sauce, mushrooms, green peppers, onions, crushed red peppers, and a small salad. Occasionally, I’d serve myself some chicken breast or mix in some ground beef, about every other time I ate.
(Optional)7pm to 11pm watch TV, study, whatever. If I got bored I would go swimming or lift weights or jump rope. Lifting weights will give you added muscle tone, swimming will increase your lung capacity and endurance( plus its fun) and jumping rope makes your feet stronger so running is less painful.
11pm Sleep. A good night sleep is very important so you have the energy to wake up and workout. Your body has to be able to recover. For many people it sounds impossible to get to bed by 11 but waking up at 6am and forcing yourself to run will make it happen. Remember in order to change your body you need to change your life.
Nobody is born with an awesome body, they’ve earned it.
And on weekends I pigged out too. I still avoided chips, fried food, and sodas as they eventually made me feel sick. But I ate tons of cakes, cookies, candy, burgers, pizza and tacos. I was in the best shape of my life.
It was not easy and required discipline. You have to challenge yourself to stay healthy and then reward yourself at the end of the week. Like any workout routine it gets easier with time. And the extra reward is how awesome you’ll look outside and feel inside.
*Leaf lettuce
Not “lead lettuce”
Stupid auto-correct.
thanks for all ur discussion i must said u have done very well but i want to ask for we dat are nigeria i need stuff dat i can eassly see thanks i really want to reduce especially my bell i expect ur rely thank and God will bless u and d works of ur hand
I loved it its so awesome i lost around 35 lbs in 20 days
Hi everyone..I need to lose about 30 lbs and been doing very well with eating but with exercising is where the problem lies. I have an auto immune disorder that makes walking extremely hard and the rest of me extremely weak. So my question is is just trying to walk more on my good days be sufficient for exercising or something else I could try?
Thanks for putting together such a great site. Very informative and helpful.
hi im thinking of trying that bt can i eat brown rice and brown wraps or bread? how about fish?
Hello my friend. I have struggled with fat loss for a long tine. I read, and researched the information in this post, and have set up to follow this plan to the letter. I am an active cyclist, and try to watch what I eat and have managed to not lose any weight! I am currently 261 lbs, I will book mark and report changes in 14 days and then 30 days. Tanks for this great post!
Can I include fruit and other green vegetables in this diet? I weigh 157 and am 5’7 right now. I want to be 130 by september. any suggestions or tips, please?
It is possible to lose weight without doing any exercise. In my view, if you really want to lose weight without doing any exercise, then you should ensure that you are familiar with the best techniques to apply in order to lose weight without doing any exercise.
Hi Tim,
Just bought your book, and I’m on the bit about measuring body fat. I live in the Canadian Arctic and have no access to these instruments without paying a fortune? Any suggestions?
Thank you so much for picturing your hand next to the plate. Portion control is so deceiving online!
Hi! I’m on a weird work schedule. I usually have to work 1-9pm or till 10pm. Time wise for eating and maybe a small workout, what would be a good schedule for me to have like the one you have above?
Does this work for people who have had the thyroid entirely removed and take synthroid?
I have a question regarding the absence of FRUITS in the SCD plan.
Being a professional in the Health and Wellbeing area, I’ve always sung
the praises of, and promoted the health benefits of – eating fruits.
Not just for overall health but for weight management, too.
If I’ve understood it correctly, the SCD plan recommends the elimination of
ALL fruits ?
This puzzles (and bothers) me.
Can you enlighten me ?
Many thanks.
Em Gee
I use almond milk (unsweetened) as a substitute for dairy. One cup per day – would I need to eliminate this to comply with the “no dairy” rule?
Well, that’s odd. That’s exactly what I eat, except fish instead of beef. Not out of any diet plan; just trying to get all my nutritional requirements with minimum cost and food preparation time.
i agree, but do not like meat of any kind…
what fish can i eat…
Im getting married in September and with a 4 month engagement, wedding planning , work, class and parenting a toddler I never have to time to work out the way I want to. This basic diet plan however has helped me drop 26 pounds so far and I’m only 15 away from my goal for my wedding! This was so awesome to find!
This is something I am willing to try. But I also did want to invite anyone who is trying to lose weight on their weight loss journey with me. I have a wonderful group on facebook that are all trying to do the same and most are using different methods to do so. No matter which method of weight loss you are using this group can be very helpful! We share healthy recipes, tips on how to lose weight, exercise plans, etc. Since I can not put my url in here if you can search Krystle’s Thinner Winners, it should show up and you can join the group. Or else you can friend me at Krystle Audiss on facebook. This is not a scam just trying to help people out. This group is rapidly growing so I am sure we can all help each other 🙂
Hi there!
Great post! I had a question about Coconut Oil in coffee. It seems to be the latest and greatest thing… what is your opinion on coconut oil? Too much fat? Thank you!! 🙂
Good for you if you have a million dollars for healthy food everyday for a month …
Hellow i loss my weight 1 pound in 1 week. Please give me sany diet plan in which i loss 1 kg in 1 week. Please reply me