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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Im 17 Years Old And I Tried This Diet Last Year It Works GREAT! Lost Around 30 Pounds And I Got Down To The Size I Was When I Was In Middle School, Never Looked Better(:
We need to do this
Its very good the article.
But we need to drink more than 2-3 l water.
And to not eat after 19 a clock.
Very good advice . Thanks
Hey guys, I wanted to comment because it seems like a lot of you are quick to give advice!
I am about 5’8″. 20 years old, and 195lbs approx. Last year, I tried to lose weight with jogging and smaller proportions, but I lost motivation to run or exersise, and I think I was just eating too little and not the right foods. I really hate my physical appearance, and in general, I know I would be healthier if I lose weight. I want to lose at least 30 lbs by the end of October 2013 and this site seems pretty helpful, but I am tired of sites and blogs and videos being very vague. Making a diet and exercise plan is very hard, and my budget is very low to spend on super expensive healthy foods. If anyone can direct me to a site, or a friend, or anything, please let me know!! I am getting frustrated, and desperate. My email is lfaye2016@gmail.com!
Thank you,
Lacee
Also today is my birthday, so… haha.
Hi, I am doing the diet, for 20 days, lost 2 kg, but almost 4 cm in breast, 4 cm belly, 4 clm legs…but about 10 days did not lose any kg. this is normal?
Hi, again sorry, the funny thing is that I am not losing any weight as I said in my last post (2 kg in the first week, then nothing) but I am dropping cm (4 cm in each par of my body)Now I am 85 kg 1,69 cm but I almost drop off one size… weird…. do you thing I can lose 10 cm and still be 85 kg? Please help me, my wedding is coming.
did you do any excercise if so than, what and how much of it?
yes i do body bump 3 times per week and yoga once per week
You have hit the nail on the head. As an ex USAF diet therapy specialist, I’ve recommended a very similar strategy for many of my patients with positive results.
As for myself, I’m now 61 years old and have maintained my ideal weight throughout the years using this type of eating strategy.
I will ad though that nowadays with all the processed foods that are flooding the grocery shelves, one must be somewhat educated as what foods are really considered to be healthy, making it more of a challenge to pick the right foods for a healthy, regular diet.
The benefits of 7 Dieting Sins are excessively
diminutive than the probable smash ups and for this reason, general practitioners
say publicly that 7 Dieting Sins cannot be suggested as a safe and effective alternative to diet drugs.
Helps reduce pain Increases energy Reduces chances of cancer and obesity
Helps get rid of the fats to gadgets and machines to tone the arms, thighs
or the abs.
I sent a question but there was an error so will send it again:
1. Veggies can I add broccoli, avocado and other mixed veggies?
2. Can I season with lemon juice?
3. For protein can I add white fish like Halibut?
4. For Legumes can I switch black beans for another bean?
Thanks,
Kristina
1) I would say you are welcome to do any vegetables. That’s what I’ve done and I am on my cheat day on Week 1; I’ve already lost 7lbs.
2) You’ll be fine with a little bit of lemon, I’ve done it!
3) Fish is a great source of what you need! Do it! I had salmon this week!
4) I haven’t eaten beans during this week, so I can’t say.
PS – I am doing mostly a Paleo diet but with this slow-carb plan in the mix. MAKE SURE YOU DRINK AT LEAST 2.2 liters of water a day! Makes a huge difference and helps from being too hungry all the time!
what about fish, say tuna and talapia, had high triglicerydes last dr. appointment.
dude I have been juice fasting for two weeks and lost 8Kgs already. might do 30 days and then transition to raw food. love your books by the way. if only I could implement that lifestyle system. want to move to France for 6 months and do a lot of travel but still work so might start using some of your tactics! cheers
Shaun from New Zealand
How I Lost It: Losing weight was not the primary obstacle I had to overcome. Losing weight was the outcome. The obstacle I overcame was self-doubt. Well, maybe that’s not entirely true. Self-doubt was likely a symptom of a larger obstacle. The truth is, I had to learn to love myself unconditionally. By that I mean care, nurture, honor and respect myself. I had come to a turning point, determined to take better care of me. It’s been a journey of no turning back! gradually I lost about 40 pounds. I began eating healthier foods and exercising regularly at a gym. It was hard, physically, but I enjoyed the challenge, and that kept me coming back for more, day in and day out.
How I Lost It: Losing weight was not the primary obstacle I had to overcome. Losing weight was the outcome. The obstacle I overcame was self-doubt. Well, maybe that’s not entirely true. Self-doubt was likely a symptom of a larger obstacle. The truth is, I had to learn to love myself unconditionally. By that I mean care, nurture, honor and respect myself. I had come to a turning point, determined to take better care of me. It’s been a journey of no turning back! gradually I lost about 40 pounds. I began eating healthier foods and exercising regularly at a gym. It was hard, physically, but I enjoyed the challenge, and that kept me coming back for more, day in and day out. For more details on how I did it check out this Link.
hey that’s a great article , but I was just wondering how come you never mentioned fish for protein . And is quinoa ok to eat , and what your opinion on Splenda or other artificial sweeteners .
Thanks
Hi I’m 16 years old and 165 pounds. I’m trying to lose some weight after giving up club volleyball and also for a wedding in september. Starting my diet August 1st. Wish me luck!
I’m not too far behind you, I am starting August 2, I wish you luck and let’s keep each other posted!!
Hey Tim, thanks for the great post-on losing 20lbs- what’s the thought for the Vegetarians/ vegans who wan to follow this -any help would be great !!!
Thanks Monte from CT
Good morning…I am a 53 year old, who treated his body like an amusement park for most of the last 30 years. i ballooned to over 300 lbs in 2010 and managed to get back to about 240 through exercise and diet before the need for a hip replacement hobbled me last year. I am now back on an exercise plan that includes Crossfit,, cycling, and swimming.
My questions today are two fold
1. Can I drink almond milk as part of the slow carb program
2. Should my calorie intake decrease or remain consistent. I am trying to manage on less than 2000 cal, following the program fairly rigidly, but not having any energy after 5pm. I am at 260lb this morning
I’ve been on your diet for a week and lost 4 lbs so far and its an easy diet to be on (so far). Thanks!
Enjoyed the content and suggestions. The pictures of your meals really look disgusting though. I thought this was for people looking to lose weight, not dogs or other animals. I enjoyed your point about cutting out juices. I am as addicted to orange juice as you seem to be wine. At least, the wine you somehow can justify though. Appreciate it!
ok, today is Thursday, I will start this diet tomorrow (Friday, August 2). I usually have the weekends off in case I have the carb or sugar withdrawals, hopefully by Monday morning I will be ok. I just pray this diet works, because no matter how hard and determined I am to lose weight, I just keep putting weight on…wish me luck!! Thanks!!
I am 45 years female 5’8 and weight 190Lbs ,oh well I was :))
I started this diet on 7/29/13 (evening) and until 8/2/13 I lost 9.5 . Only 4.5 days .The first 3 days are very hard ,but if you stick with it will work .
I wish you best luck .
Giullianna.
Hey Tim,
Great point on eating the same few meals. That’s important for achieving the specific goal of fat loss or muscle gain. However, if you are looking for optimal health than it is really doing you a disservice. You need a variety of foods in order to get a variety of nutrients.
Nice tips though.
Todd
I just want to say that I have completed week one, and I’m now on my Cheat Day (Saturday). I have been drinking 100oz of water and doing 3 small meals a day with maybe a snack of raw almonds/carrots whenever I need to feel satisfied. I have been consuming about 1000 calories a day (that’s with exercise factored in). I have shredded 7.5lbs the first week and I can already fit into clothes I haven’t been able to in a couple years.
I have been a “snacker” my entire life with chocolates, chips, and anything else that sounds just so damn delicious. I will say that the first 3 days of doing this were the most agonizing I’ve been, but don’t let that stop you from trying! My wife and I have done it together and we’ve kept each other in check…Now I’m so used to this system that I keep my self in order with no cravings!
The biggest thing when you’re doing smaller portions or eating very little calories is to drink your water! I read somewhere that men are supposed to drink 3 liters of water a day = roughly 99.5 ounces. Women drink 2.2 liters a day.
Finally, I just want to say as I sit here in the morning hours drinking my water, I don’t have the need to eat crap foods, but I know I must to spike that metabolism! If you’re really wanted to shred weight fast, DO THIS SYSTEM! IT WORKS!
I almost forgot! Your body needs rest too! Give yourself 6-8 hours of sleep a night.
Is there an alternative source of protein for vegetarians
and vegans?
Can u have a home made smoothie
Hello everyone,
I’m 23 and going into my last week of the slow carb diet. Started at 177 and am currently 163 as of this morning. I plan to stay on it until I reach 155 but I’m unsure how to wein myself off of the diet and go back to normal food. Will I gain back weight? Any advice would be greatly appreciated. Thanks in advance for the advice! – Jeff
could I drink v8 instead of buying veggies
Very true. It also helps to use proper timing eg: take a few hours between meals to both help your digestive tract clear out and increase your insulin sensitivity.
im 18 . ive basically been trying to lose weight my whole life and i really want to try this out. throughout the years ive lost a little here and there but im not at the place i want to be yet. this is super helpful and i hope it works.
I will try this!!
Hello everyone ! I’m 16 and I’m 4.10 of height. I weight 140!! But I just love food! Do u guys suggest I go on this shake diet there is. I want to lose 10 puunds each month ! Is that healthy? Thank you !
Hello everyone ! I’m 16 and I’m 4.10 of height. I weight 140!! But I just love food! Do u guys suggest I go on this shake diet there is. I want to lose 10 puunds each month ! Is that healthy? Thank you !!!!
Hi, I’m 21 and I’m 135 pounds. I’m trying to loose fat on my body and be fit but I have horrible eating habits. I would eat maybe twice a day and that will be it and I know it’s bad but every time I try eat healthy and with little and more meals I never find out what to eat. I only drink water and a lot of it, and vegetables as well but not many and I only eat chicken. I’m trying to find like a month of great healthy meals bc I been running lately and since I don’t eat we’ll my body feels weak, and that’s affecting my health. Can some one help me where to find a great meal plan. Thanks 🙂
Well I am 37 and 5’10” male…started this plan today @ 275 lbs. So far delicious and just had a long swim so put my chicken and beans in a whole grain wrap. I drank most of my calories (Beer, soda pop) and I find I have more energy already.
I’ll keep you posted Tim. I chose this plan because it seems like something I can maintain.
I feel great around 215 lbs so looking to lose 60 lbs
Going to have to give this a shot. My situation is a little different than most people here.
I can’t run cause I had a separated ankle and it will take a few months to heal.
I can’t benchpress because my shoulder is damaged and if I try to lift anything too heavy it feels like it will snap
I need to lose weight ( approx 20 lbs ) by Nov/Dec for a surgery.
So I figure; I really have nothing to lose by trying this.
I have a basic meal plan; would anyone mind critiquing it?
Bfast- Oatmeal + honey/fruit + cup of tea
Mid morning snack- Almonds or protein bar
lunch- Chicken or Fish salad with avocado
afternoon snack- almonds or rest of protein bar
dinner- ranges from turkey chili to chicken leg; depending what I cooked the night before ( If I cook chili I make 4-8 servings; and have 4 for that week and freeze the rest for next )
any help you can all give me would be awesome
cheers!
I have
Hi Tim,
It sounds like you’re on the right track. During my undergrad (B.ASc Human Nutrition), we often discussed key points that help in a weight-loss journey.
Keep in mind that a healthy goal would be around 2 – 2.2 lb / week of weight loss. While this may seem minimal and will require time and effort, it’s important to remember that this gradual loss is better than a “quick fix”, and will allow you to keep the weight off.
Your meal plan sounds good, but here are some quick pointers that may make meal planning a bit easier, and may assist in any other issues you may have!
Breakfast – aim for whole oats or steel cut : these are higher in fiber which will allow your body to digest more slowly, giving off energy throughout the day and making you feel full for a longer period of time.
-If you use honey to sweeten and are looking to save some calories, why not try Stevia – it’s a natural sweetener with very few calories
Morning snack – almonds are an excellent choice! Lots of healthy fats, but that being said, don’t forget they are also high in calories. Aim for 5 almonds per snack. That should be enough to fill you up but keep you going.
Lunch – great choice on avocado, again – lots of healthy fats. Calorie-wise though, aim for a quarter of an avocado. These delicious fruits are extremely high in calories due to their fat content.
Dinner – lean meats and proteins are great, like you mentioned. Avoid skin on the chicken and try (if you can) to reduce the sodium levels.
If you’re going for surgery, you ideally would like you BP and Triglyceride levels to be within healthy range, and keeping a diet that is full of healthy fats, and cutting out unnecessary sodium will assist you in reaching your goals!
Good Luck!
I’m 23, almost 24. I am an athlete training for a combatives tournament. I have lost 9 lbs already. I need to loose 20 more. I am currently weighing 160 lbs. Basically I am curious about the comments I see on this page. All the people I see saying they have lost a lot of weight using this diet seem to not work out. So I was wondering, I work out around 3 times a day. Will this diet be abke to sustain that kind of work load or will I be too weak to compete?
I’m 23 year old male. I’m 5′ 3″ and weigh 160lbs. I’ve lost 9 lbs already. I need toloose 20 more by november. I’m currently training for a combatives tournament. I am on a training regiment of 3 workouts a day. I was curious if this diet would be able to handle that work load. Will I still be abke to sustain myself or will I be to weak to compete?! Please help. Thanks!
quick weight loss excercises
So I started 6 days ago and have lost 12 pounds. I suppose theis works! Severe headaches first 4 days do go away.
Looking forward to tomorrow (Saturday = cheat day) with a snickers bar and some pasta.
what do others eat on cheat day?
david
Tim has said on one of his articles/blogs that tomatoes (and peas) should be consumed in moderation. This confuses me because he’s promoting consumption of Mexican foods and salsas/salsa-like-foods.
At the moment, the best way for me to deal with lentils are to combine 200g with half a tin of chopped tomatoes, grated carrot, chopped onion, garlic and chopped peppers. I would just like to get someones opinion on this and if it’s slow-carb friendly.
I know the carrot is supposed to be in moderation…..
Hi,
I read the post and I thoroughly enjoyed it. I’ve been trying to loose weight for a very long time but it’s been so difficult. I’ve cut out sugar and carbs from my diet although I sometimes struggle with write. I’m gonna start practing some of the things you’ve mentioned. Thank you again.
Dear I’m not eating some much but I’m getting fat I don’t know why plz help me thanks
i really need help losing weight someone please help i cant stand being 184 pounds anymore,please help,i want to weigh at least 135-144,someone tell me what to do i cant do it alone 🙁
A) Don’t fixate on a number, but instead how you look, how you perform and your vitals. Fixating on a number allows you to over shoot your weight loss.
B) Follow this diet like it’s your religion.
C) When you have reached a decent amount of weight loss (look in the mirror) slowly add some carbohydrates back into your diet. You need to find the perfect balance for weight maintenance.
Just the “Avoid White Carbs” is priceless! They are responsible for most of my problems I’ve found. Love potatoes and bread, but limiting them to one day a week (“cheat day”) is not that hard at all and it works!
Thank you very much for the information! I will start to try from tomorrow!!
hi i m 25 yeras old i m married n i hav a daughter ….i have gained so much weight my height is 5.4 feet and my weight is 140 pounds…now i have started workout for about 40 minutes and also controlled diet alot …i have cut out so much calories but still i m not loosing weight n i didn’t lose a single inch …..i m so worried …can u please help me out ? and my other question is i have so fat arms this is about 15 inches n sagged too ….wat can i do for them can oil massage will help to make them leaned…???
please answer me i want to get rid of this bulky sides arms n thigs
Hey everyone. So I am 21 years old, 5’10” and weigh 275 lbs. I’ve been heavy as long as I can remember and quite frankly it’s a bit discouraging. I try and try to do diets and I just can’t seem to lose the weight. I hate not liking the way I look and not having the energy to go out and do things. If anyone can give me pointers and tips on losing the weight it would be greatly appreciated.
My ultimate goal is to be 185 lbs. I want to improve both physically and mentally and I believe that losing this weight will help with both. Thanks to anyone who can help.
Well im your height and weight but about 15 years older than you bro.
I lost 19 pounds in two weeks. My only advice is got to page one of this blog and live it. Six days a week, then enjoy your day off and get back on the saddle. it wil melt off
good luck
Sounds very healthy. Om hoping that this works 4 me cuz i dnt use to be 125when pounds and now im 200the and i cry almost every night sbout the way i look. I dont even undress in front of my husband. He has even talked about me to others behind my back and said im fat. That hurts.o dont even look the same. I just really wonna get back to 125 asap and stay there. Plz help!!!! Im desperate
follow page one of theis blog…the five steps. it will melt off.
I’ve gone form 275 to 250 in 3 weeks…25 lbs!
thanks tim…just a few days from cheat day “ya ya ya!”
can you drink soy milk on the diet or almond milk?
Hi, ive come across this diet and find it really interesting. But alittle bit confused in the meal planing? Can any one give me some ideas for breakfast,lunch,dinner and snack? And also about what time i should eat them? I weigh 170lbs and im 4’11” Please and thank you
Disregard that last message… Ok, what I am saying is that I am 260 lbs. waist size 38, but I am broad shouldered. I have read that I am supposed to be 189 lbs. How is that possible for someone with my build without looking like a zombie with sagging skin? Also, is 25 pounds a month a little to fast for me?
What about fruits? I’d much rather be eating a bowl of strawberries than a bowl of peas.. is there anyway I can substitute the veggies for fruits?
Def gonna try this!
I am 22 and I need help losing weight. I weigh 182.5 and I can’t work out cause I’m all ways tired. I’ve been trying green coffee bean diate pills but they don’t work for me.
i like this diet but the problem is in india there is nothing we can eat withour rice or wheat. please suggest me something good according to indian food style. i m 168 lbs and 165cm in height. my body is out of shape and i just want a lean body. please help and mail diet chart.
Great Article. Thanks for posting.
I have been on this diet since August 1st, 2013, because I need to be on a medication that promotes a lot of weight gain. So, I go on this diet to counteract the side effect of my Medicine. As of today, Sept 15, I lost 1 inch
on my waist and 1 inch 1/5 on my hips. I also managed to loose 2 pounds, in spite of the medication, but I do exercise 3x a week.
Have 4HB, have read 5k-50k and Subtract Fat. Can I do both at the same time and how?
Fat loss mainly comes from workout specially cardio, and dieting which means eating good. You must follow a good program if you really want to burn fat and eat healthy food.
My only qualm with this approach is… When I decrease my carbs, my blood pressure drops dramatically. Any advice? I take lots of minerals in form of Vitamineral green and also mineral drops ( a formulation of trace minerals in liquid form). Dropping carbs seems to leave my blood pressure low meaning low energy and depressed mind and cloudy thinking.
Any solutions you suggest?
I have been eating just the foods listed (no pork or beef) just chicken and eggs for the protein, and I lost 8 lbs the first week. I hope to continue for the next 3 weeks with these results or close. I need to lose 50 lbs total. I am very hopeful.
Hello! after having my daughter almost 4 years ago I cannot to lose all the weight I gained, I have about 30 pounds to lose and I have tried a few things but so far I have not received the results I want. Someone mentioned to me that in order to lose weight you need to do a cleanse before? can anyone give some advise on this? much appreciated, Thank you 🙂 Dee
Hello,
Does anyone know how to make beans more digestible? I’m having a heck of time with those little legumes. I’ve soaked, drained, soaked again, cooked low and slow, rinsed and drained (from a can) and still no bean can pass through me without big tummy aches later on. I can do lentils and peas no problem but beans are an entirely different story (all of them). Thank you!
So, let me get Rule 1 straight: I *can* actually eat white carbs as long as I do so within 1.5 hours of finishing a resistance workout of at least 20 minutes? And does yoga count for this?
Darrell i live out of the uSA..is there a mail to contact you for your advice in nutrition? Thanks
I stumbled across this article and decided to give the slow carb a try. I started on wednesday but didnt get serious until friday. My main objective was to reduce my sugar cravings. They were so bad that if I couldnt find a sweet I would eat frosting by the spoonfills. So you know why I needed to break that habit. So sweets were out and beans and vegetables were in. Exactly 1 week later without exercise I was down 6.5 pounds. I couldnt believe it. I just kept staring at the number on the screen telling me I had a 6.5 weightloss. I am still amazed and hope my weightloss continues. I will keep you updated. P.s. I wasnt hungry and I didnt crave sweets. Yahoo
Hi! My wife got a book of some really good receipes that claim to help you lose weight. She didn’t tell me until she had tried some of the meals. They were really good!!!
She did get upset when I have lost more weight then she has.
Might want to check it out
Tim Clark
Definitely agree with most of the things in this post, although I have been avoiding legumes as per the Paleo Diet. Just eating more often and making sure everything I eat is high quality has made a huge difference. I stick to mostly fruits and veggies, nuts and seeds, lots of green leafy veggies, and lean protien. I can’t believe how little I work out now in comparison to what I was doing before and I dropped so much weight.
Can’t wait to try this! Fish instead of pork ok?
Its hard to flip a diet just like that i rather ease in the situation imean its our body we are talking about here!
I had to give me self 2 weeks of test-dieting to get used to lentils, slowly take out fruit etc. After that, it’s smooth sailing
I will let u know how I did in a month 🙂
Hello People,
I started eating this way 2 years ago, and kept the 50 lbs I lost OFF. It is does work, if you follow it completely as he describes it. And I also enjoy reading the comments of others on this lifestyle.
So to those of you begging or asking for alternatives (for example, cereal, oatmeal, bread, potatoes, ANY fruit, juice, or ice cream, chocolate, cookies, sweets, etc.), this forum is not for you. Tim’s instructions are perfectly clear: There are NO substitutions if you wish to lose the weight.
And to those posting, “I need to lose weight! Please help!”, again, see Tim’s instructions above. He posted this to help you. So instead of looking for advice BEFORE you start, get started! Post your results! Post recipes! That would really improve this forum instead of having to wade through the comments by people who obviously did not read Tim’s post or are seeking an entirely different diet altogether.
Second,
Does this 20lbs in 30 days thing work? I’m dying to lose weight and have been losing hope.
I live in an area where about 80% of the people are addicted to alcohol, most of them low dosage addiction. I know all the sayings. Literally, everything a regular drinker could ever come up with to justify his daily (or 3 times a week) glass of beer, wine, or sparkling wine. And I know all the industry propaganda. Truth is, alcohol is toxic, toxic to EVERYTHING in your body, with number one victim the nervous system, and the liver being the least affected. Even if it’s one glass of wine per day. There is no safe amount. That having said: if you do the research and still keep drinking: cheers, you have the wine, I have the water, still can have a good time together.
Hi everyone I am trying to lose weight SUPER badly. I am fifteen and I am in high school. I am 140 pounds and counting. I do not think any fifteen year olds should be 140 pounds. Since I am a girl I am extremely self conscious and care about my appearance. I have a big stomach and one ROLL!!! I need help, I hate and cannot exercise because I pass out after about ten situps or pushups. I also have asthma so it is really hard for me to do vigorous activity. Can anybody help on how to lose weight without exercise??? PS I have really bad cravings sometimes that I will scrounge up every penny I find to buy shit like chocolate and candy. I need to stop
Hello! Being 16 in this cruel reality, you’re expected to be fit and skinny AND eat like a pig. It’s just CRAZY for a teen to go a week without pizza. And the tight rope worsens for girls like me.
After a year of losing weight, being bullied for it, depression, and disordered eating habits (cuz not a single ‘professional’ can agree with each other…there’s literally just no label for eating 800cal/day for a few months? whatever, i wasn’t psychologically damaged, so kudos to you Doctorate awarded specialists!), your program has led me to a new beginning that I’ve been striving for. Reading your book, everything just makes sense (alright, 4 hours of sleep/day for the Everyman? I HAVE to see that one for myself!). I love the idea of a re-boot metabolism day, and can’t get enough of how good these supplements are making my energy levels. It’s not bad at all when you eat at home most of the time, but I give the most credit to those who have much more active lifestyle and can remember when to take what stuff. The athletic greens mixed with lemon juice I’ve been drinking taste like puke and sewage water, but ho man, does it work for the feel goods. And I’m just gonna keep taking the PAGG stack, cuz if you got one half of the equation right, I’ll trust you for the other. Thank you so much for your inspirational blogs and book. I can finally get down to my goal weight again of 120lbs (right now I’m slowly creeping down from 150, but the best part is I’m feeling good the WHOLE time, and my high energy is making working out feel like a piece of cake), and feel just the slightest ‘normal’ or be able to tell people I eat like a nutcase one day a week, and tell them just how much it makes up for the ‘horror’ of feeling like superwoman the rest of the week.
Last thing: Avocadoes are ok on the Slow-Carb diet right? They just get so much healthy fats in, and I could eat one a day like apples.
And if I need a pick me up of 1cup almond milk, shaken with 3/4c egg whites, and 2 teaspoons cocoa, is it ok that I’m drinking almond milk, a low calorie drink? Thanks for your 4hb life change!
i love you.
Thank you?
Hi i am 19 and have about two whole months left till i leave for marine corps recrit training i still need to loose 20 pounds i dont normally have money to gt the things that are actally healthy after paying rent and insurance for my car anyways i was wonderng if you can help me i workout for at least 5 or 6 days a week with little results i just recently switched to drinking only water any tips would really be apreciated i am gonna try my best on this diet wish me luck
well im 12 and I wanna loose weight faster how can I?
Follow Tim’s menu!
I almost never create remarks, but I looked at some of the responses on this page Quick Weight Loss. I do have a couple of questions for you if you do not mind. Is it only me or does it seem like a few of the comments look as if they are coming from brain dead visitors? 😛 And, if you are writing at additional online sites, I’d like to follow you. Would you list of the complete urls of all your shared sites like your Facebook page, twitter feed, or linkedin profile?
I would like I know how well this diet does.
Just do it yourself… it works. And it’s not a “diet”; it’s a lifestyle.
thats a good way to diet
Desperate!! Im going to try it !! Fat up with this fat on my body!!
meehhhh i dont know why i cant lose weight ive tried eating a little but less becuase i eat too much i even cut out my favorite foodd…….. sucks so bad. ive been trying for years and im only 14 years 5ft and im having my 15th quiceniera party everyone i know lost weight either by pills or crazy exersising like my brother the school work piles up all the time i dont even have time to exersise better yet cook anything healthy if i dont lose weight by next year im better off not having my 15th birthday party im not gonna wear tht my dress looking like an idiot all my cousins are crazy skinny and ive been picked on by family and friends im just tired of being in my own skin meehhh nvm i dont know if this diet will help
Just follow Tim’s menu– it really works!
I need to loose weight fast….100 lbs of fat.
I am trying Stronglifts 5×5 to gain strength. Essentially you lift weights 3x Week doing 5sets of 5reps on major compound lifts adding 5lbs each time.
I am wondering if it is possible to do this diet and gain strength? And HOW MUCH weightlifting/resistance work needs to be done before I can eat the “extra chicken pizza” or similar “post resistance meal”?
I have tried this diet before and it can be very effective when followed properly. I strayed away and trying to get back into it. The second time is much harder.
How could a vegetarian do this diet? Don’t eat meat, fish or egg and hate all meat replacement produces! Stuck! Any advise?
Essentially, you cannot do Tim’s menu. But if you were to do the research and find other protein-rich sources (and/or add protein shakes to every bean and veggie serving), it could be the same. Good luck!
I’m down 40lbs so I’ve started getting comments on my weight loss.
On the one hand it’s great and I say thank you. On the other hand I’m uncomfortable. I’m just not entirely sure why. I’m losing weight for me and in my mind other people aren’t part of the process. So it is almost an intrusion. And yes, I’m introverted and like spending time by myself as well as with friends.
What I found really interesting was an exchange where someone said, hey you lost weight and look great, what did you do? I reply that I ate less and exercised more. They said, so that really works?! We both laughed.
I plan to start this next week. I have been dieting for about 3 months and have lost 15 lbs, however, the past month I have been at a plateau. My diet is low calorie, high carb (lots of fruits), and this week I’m doing a sort of “cleanse,” eating only eggs (and some chicken) and veggies, which has lost me a pound already. I hope to get through a month on this diet just to get me past this plateau before returning to my “normal” diet. Thank you for the idea! I’m excited to make bulk black beans and vegan-style chili =)
Hi,
I gained 30 pounds during and after my pregnancy and can’t seem to get rid of it. Thanks for the article, will try it to see if it works. For legumes can I use other types of beans as well, for example, chickpeas, Blackeyed beans.
Thanks.
What can I do or drink to loose thigh fat???
You’re really not grasping the concept of the diet, are you. You now know how to lose weight. Why must you insist on asking more questions?
Follow the diet and the fat will come off.
For 13 years, I was stuck behind a desk all day long and under high stress at my job. These two factors are the worst when it pertains to gaining weight. I was eating right and got in the habit of drinking more than 8 glasses of water a day, but it wasn’t keeping off the weight. Our bodies are not built to stay in a prone position for several hours at a time. Our bodies are “fine-oiled machines” that are meant to be moving during the day and resting at night. It took alot of trials and tribulations, but so far, I’ve lost 20 pounds and I’m still losing. This is after I tried everything on the market. I always had trouble losing weight but I finally found something that actually works. I am sharing a website with a free video that has done wonders for me, but it only scratches the surface. Remember, one of the keys to burning fat is to burn more calories than you take in!
I have belly fat i wanna know how i can get rid of it i had a baby.7 months ago its nothing severe its my second pregnancy but i feel uncomfortable. I feel like if i run ill loose my hips and buttocks. and i would hate that whats recommended anyone. i would appreciate the advise
I found your book through some Pinterest browsing and I immediately went and bought the book and started following your program. I am still in my first week so no progress to report yet but I did have a few questions after reading in the book.
First is kefir ok to have on the slow card diet? I am currently on some antibiotics and would love to have kefir and it mentioned it in your book pg 111 talking about eating fermented foods. I know that the kefir I have had says it is 99% lactose free so I am just curious if you approve of it.
Second is PAGG required or is it just for faster results?
Thank you so much for your program and your time! I can’t wait to see what is to come!
Amand
What about brown rice? Will that help?
finally! something that i believe will fit me i love the rules and exactly what to and not to eat im definitely buying the 4-hour body i cant wait to read it!
are fruits good for losing weight?
Not as good as vegetables.
Is it possible to do this as a soy free vegan?
Technically, once you’ve been exercising for 15 or 20 minutes, your body has made the shift to using a higher percentage of fat for fuel. But again, if you’re trying to lose weight, it’s about the total number of calories burned, not necessarily the fuel source. Thanks for sharing excellent information.
And what evidence do you have to substantiate your claim? Just common ‘knowledge’ right?
We can actually find out what our primary fuel is by measuring Respiratory Quotient. (RQ)
-A higher RQ tells us we get most of our fuel from carbohydrates. Usually, this is glycogen.
-A lower RQ tells us we get most of our fuel from fat.
The question is, what is our RQ during exercise and at rest? Well, this has already been answered. When at rest, your RQ is the lowest, and exercise ramps our RQ up. It’s completely logical as fat takes more time to convert to energy, so our body uses the go-to energy source. (glycogen)
So, when you’ve been exercising for 15 to 20 minutes, depending on the intensity of the exercise, your body will be burning more of your glycogen stores.
BUT, this isn’t to say that exercise is useless for fat burning. It WILL increase energy expenditure, and your body NEEDS to get that energy from somewhere, and when on a proper diet such as Slow-Carb or Ketogenic, your body will get that energy from fat stores.
FYI: Low intensity or High intensity exercise will do the trick. One burns more fat during. The other burns more fat via after burn.
Hi, i dont eat meat so would like to know if i could eat fish instead.
Thancks,
Linda