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.
###
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
Comment Rules: Remember what Fonzie was like? Cool. That's how we're gonna be — cool. Critical is fine, but if you're rude, we'll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)
Hi, I was wondering if there are any success stories out there from using the meal plans listed above? And what I can do to lise more body fat verses gaining more muscle? Should I substitute cardio for weight training? I work out 6x a week I try to burn btwn 600-1000cal a workout, I alternate days; one day I do just cardio the next day I do half cardio with upper strength training (on machines), then next day all cardio, next day half cardio and lower body strength trsining(on machines), etc… I have been exercising for 9weeks now abd have lost 35lbs…I have worked my way up to the exercise regiman I do today (I only burned around 300cal a workout in the beginning). I’m going to Florida in 4 weeks and would like to lose 20lbs (or more) before I leave. I have been following the insulin resistance diet with a cal intake of around 800-1200cal a day. I am a female and im obese and ultimately would like to shed another 100-130lbs within this year. Can anyone please give me any advice and/or tell me if they have had any success with this diet? Thank you 🙂
Yes I lost 7 stone over a year and have held the weight off for nearly 3 years eating the food plan…
I did the Slow carb diet and hung to it for around 4 months. I went from 285 to 235… equating out to 50 lbs of weight loss.
If you do this diet IT WILL WORK. I am seeing a lot of varying information. I found somewhere on a forum splenda should be omitted from these kinds of diets. Equal is what I used for most of my time.
It is VERY maintainable. Also I did not do as well as I should have due to will power control and attempting to get more out of the diet by changing things around…
Hi, I am 29 years old. I have been going to the gym, but I hit the treadmill and the bike. I am having a hard time to lose the 20lbs. My question is, is carbohydrates okay? Like if I wanted to make a wrap, but use whole wheat instead of white I should be fine right? Because the food guide does state that you should be getting some carbs in your diet. I was wondering if someone can help me out with a diet plan that I can follow and a work out plan to follow. I am 5″3 if that matters. Thanks
Hi everyone, i am 17 years old and 138 pounds. I was involved in a school sport and that was my way of exercise and i would eat whatever id like while still loosing calories. While i was on my school team i was 117 pounds and now that the season is over ive been focusing on school and havent been able to go to the gym much and i dont watch what i eat at all. Prom is in 2 months and I got my dress when i was 117 pounds and now the dress is a little snug and i dont look as good in it as i did before. I want to loose at least 10 pounds and have a healthy diet but ive heard of so many diets but just dont know what would work best for me.
Dear Sir,
My previous weight was 108 kgs after 4 month exersize and control diet now i reduce apx 10 kgs now my present weight is 98.5 Kgs but now it is not decrese further so please guide me how to reduce another 10 kgs.
This is great information. Thank you for publishing this.
this is very informational and helpful for others also.
Great advice. The problem that I have loosing lbs is motivation. I’ll get fired up for a couple days or weeks then lose my fire and have to get fired up again.
Yeah I could lose 20 pounds a month but that fire is what would force me to gain it all again.
The book The Plan will teach you down to EXACTLY what you eat that puts weight on you & what you can do to detox your body & stabilize your weight. For instance, I can eat a Big Mac without pickles & not gain an ounce! But if I eat red meat / red sauce / pizza, I am up 2.5 pounds by morning. Tim is correct, wine is wonderful for a diet at night (before 7:30pm) and dark chocolate with no more than 70% cocoa. I went from 192 to 152 using The Plan, but am now maintaining though what Tim has to offer here!
Best veggie combo: squash, zucchini & carrots, olive oil – any seasonings you wish (cut into strips like fries) bake in oven for 20 mins!
Fruit: think apples! Flax in your diet! Salad: Spinach!
Also, look up the recipe for Buffalo Chicken Meatballs (substitute the blue cheese for goat cheese)
1) What about sugar free gum, whole eggs (not two with one yolk, but maybe 2-3 whole eggs.), and seafood? They’re all low/zero carbs.
2) Also, is ANY vegetable okay (i.e., corn?)? Menu is so limited, just looking for options.
3) I see you added avocado (Guacamole).
4) Do you really mean “eat as much as you like” as long as it’s plain? That’s an offer that sounds too good to be true!
Hello and thanks for your great advice and plan. I had a question what about cheese like reduced fat string cheese or reduced fat feta. Also what do you recommend on vegetables to make them taste better I have a hard time with them. Is salt, pepper and a little a can’t believe it’s not butter or a tiny bit of olive oil ok. Last question is are any sort of desserts ok like fat free suger free jello. Thank you so much.
I am 28 years old and I weight 198lbs I would love to lose 30lbs at least until I get to where I want to be and I am a diabetic and have seizures so I have to limited the things I eat but I really don’t know where to start at I’m trying to do this for my health please help
Does light yougart or fruit fit into this plan?
Thanks,
~mk
Hi there,
I am currently on Nutrisystem vegetarian. Your diet is similar to Nutrisystem.
Now I know I am in right track. My only problem is, slowness of this diet. I need to lose 15lbs and I found it very slow with Nutrisystem. I cheat sometimes by eating one more of them. Do you have any advice for me?
Thanks, Samin
I had the same problem as some of you guys. I was once a super fat kind 4’9 and 154 pounds to be exact. I lost 20 pounds in the fist months of my diet and 10 more this last summer. Im currently 4’10 and 134 pounds. An ideal weight for. A person of my height and age is roughly 80 to 110 pounds so im about 24 pounds away from a healthy weight but lately I havent been able to take any weight off and I have no clue why! What can I do?
So with these meals do u still eat the same thing for breakfast? Like chicken, pinto beans and mixed veg?
You eat a balanced diet. Not recurring stuff.I lost 50 pounds on just eating beef, chicken, and vegetables with plenty of exercise.
I love your book and the logic behind it!!! You have made this very simple,,, even for me!! I do have a question ,,, what type of wine would you recommend??. I am not a wine drinker and that is why I ask,,
Thank you and god bless
Ok I’m turning FIFTY on the 1st of April
that’s right April fool’s day !
and I would like to lose enough weight.
to be able to play with my grandkids
with out needing help getting up
I would also like to feel better about ME !!!
GUESS we will see if this will work for me
Hi i’m sara, and i’m 16 and i weight 126 pounds and i’m 5’1 i’m trying to lose 20 pounds the end of March
Tim says drinking diet soda’s as much as you want is fine. I have been hearing a lot about cortisol being a proponent of fat storage. Drinking caffeine has been linked to cortisol spikes, promoting fat storage, and increased appetite. Lack of sleep and stress cause cortisol spikes as well. Good to note, sleep, don’t drink soda, and stress less, and I think the slow carb diet will have an even greater impact.
Hi I was wondering I drink a shak it is spinich parsli and ginger also lime juice and a hole apple. Is this okay to keep doing while trying out your lose 20 lb in 30 days program. I need help I’ve tryd lots of diets and I can’t loose weight and when I do it comes back.
I lové juive and pepsi, how CAN i replace thaïs, i hêtre water solo much.
CAN i eat Maple syrup beans, and Crystal light in m’y water is That ok, and l’astre question CAN i do bbq Rice cakes for snacks ..
These lose 1 lbs are a waste of time, if you want
to lose weight then follow these steps:
Create a calorie deficit – This means burn off more calories than you are taking in. Too much hard work counting calories? Don’t lose weight then. I can’t stress how simple and important this it, you could lose weight doing this alone.
Don’t drown yourself in water – Don’t drink 8 pints of water a day! Eventually you would put on water weight. Keep it simple, drink water during your exercises and shortly after, if you are thirsty in the day drink fruit juice, smoothies, or UHT milk.
Make it part of your lifestyle – Like brushing your teeth and going to work/school, exercise can be a part of your everyday lifestyle. After 4 or 5 weeks of organised exercise every day, you will probably forget what made you start in the first place.
Stick at it – It’s a lifestyle choice, you probably haven’t been blessed with a super fast metabolism, so don’t quit once you have lost a bit of weight, if you do quit it will come back 3 x quicker.
Hey I am 188cm 127Kgs gonna give you plan a try lets see. should I use creatine and glutamine powders as supplements with the gym routine ?
Regards
I NEVER post to blogs. But I had to share my experience with this diet so far. I was browsing the web last weekend and came across this page. I am always very skeptical of diets because NONE of them ever work for me. (atkins, weight watchers, slim fast, you name it, I have tried it) Mainly because I always give up too soon or they are too hard to follow. BUT THIS ONE IS DIFFERENT, I CAN ALREADY TELL. I started this diet on Sunday, it is now Thursday and I have already lost 4lbs! (for reference, I am a 25 year old female, 5′ 5″ and weighed 181.5 lbs. Today I weigh 178.1) I could not believe it. I don’t care if it is only water weight, you don’t know how long I have waited to see that scale go down. I was already watching my calories (eating 1300 daily and excising 5 days a week) and wasn’t losing at all, I think because I was simply eating too much bread and sugar. But now, I am so excited to see how much I will lose by the end of the month, as it will be my birthday then! I already fill less bloated and more energetic. I am not going to lie, it is tough to follow this diet with all the temptation around, but seeing that scale go down this morning just made it that much easier to keep this going. Thanks for this!
Hi Torri,
I am interested in knowing your progress with this diet as it has been over a month since you posted this comment. I am the same age and starting weight as you. I have also been at a 1300 calories/5 days a week cardio and haven’t yielded a lot of weight loss.
I am 18 years old. I weigh roughly 200 pounds. Between college and work I honestly don’t have time to go to the gym and work out, but I need and want to get in shape before baseball season. Anyone who has a good proven/tested plan that will help me drop 20/30 pounds of fat and gain about 10 in muscle I would really appreciate the help. I have to do this every year.
Is it acceptable to add some olive oil to salad or eggs?
And how many eggs should I eat for breakfast 🙂
xoxo
Thanks for the information,am going to impliment this and will let you know the results ..
I wanted to know how cheese would effect this diet adding at most am extra 150 calories a day
I also enjoy eating mushrooms they have almost no flavor when mixed with cheese and hot sauce but adds a noodle linguini type
Texture would love some feedback and some of your experiences regarding this
I have found beans to slow my progress so cheese is what I am trying now
Thanks Tim
CD
I’m loving this diet, but I also love fruits. Can I eat fruits on this diet? I just recently adopted the habit of eating a couple of fruits before every meal so I’m wondering if I can still do that on this diet.
Thank you.
I like this diet a lot. It works people. But y’all need to start reading the artical before sling some of your questions. If you read it you would know you are not allowed to eat cheese as it is dairy. Which isn’t allowed except for on cheat days. Fruit is only allowed on cheat days as it is packed with natural sugars which you are to avoid on the diet. And pasta is a no on this diet. Anything in the bread and grains food group is not allowed except for cheat days.
I like the information. Thank you. I know I lose weight fast when I stay away from grains.
I must lose 30 lbs. I’m going to try the same menu as it mentions above. correct? thank you gregg
how can I lose weight?
In the post Tim mentions you can have a meal with more simple carbohydrates(ie- post workout pizza) AFTER weight lifting 20min or more.
Can Tim Ferriss or anyone verify if it would apply to a crossfit workout? You do lift some weights, but it is kind of a cardio thing to.
no carb diet
any faster way to lose weight? Im 14 and 172 lbs. i would seriously love to get down to a hundred. someone please help, im tired of the bullying.
Hi I started with the low carb diet and first week I lost 7 1/2 pounds and second week I only lost 2 1/2 ponds is this normal I’ve used the same diet spence the beginning. I need help ?? I’m extercising and eating properly.
It depends on you…
What do you weigh… do you have a lot of weight to loose….
I know when I did the diet I had an amazing 10lbs on the first week… but after splurge and second week I only lost 4 lbs… I found my changes to the way I eat second week slowed me some and I was dehydrated heavily…. due to workload and inability to get to hydration source.
I didn’t see fruit mentioned here. Besides the free day, should I stay away from that too?
Hi! I’m Marilyn and I’m 12 years old. My height is 151cm (4ft 11″) and I weigh 109 pounds…can anyone tell me if my weight is healthy?? I am skinny but not as skinny as I want to be…can anybody give me a menu in which I don’t have to have any cooking skills for? Xx
So just so I’m clear,……no exercise?
I workout on a 4-6 day basis (for weight loss and just pure
Health of course) I only have 18 more pounds to lose.
Will working out at least help the process?
Hi I used this diet 3 years ago and lost 7 stone, however I have started to gain the weight. No where near the weight I was. I have gone back to the diet but I can not shift the weight, I have been eating the plan for all these years can it get to,a point where my body is to used to it? Please help with some advice
Dave
Wow way too many kids positing comments here… Unfortunately however kids, especially American kids, have an increasingly unhealthy diet and engage in less physical activity than their parents or grandparents did. If you’re in your early teens and want to improve your diet and lose weight then cut out all fast food and processed food, eat a ton of veggies, eggs, lean meat and fruit, do NOT drink coffee (caffeine stunts growth and is not something a 14 year old should be drinking), and spend some time outdoors or play some sports. You don’t need to worry too much about dieting, while you’re growing you use calories at an absurd rate compared to an adult, just eat healthy and exercise. These diets are designed for adults, not teens or kids.
Hello, everyone.
I don’t want to come across as if i’m panicking too soon, but just a little worried.
I’ve just started the slow carb diet 3 days ago.
In the morning right after breakfast, my heart starts pounding faster than normal. It’s an uncomfortable feeling. I eat the recommended ingredients, along with vitamin D3 4500IU + 3 brasil nuts because selium is too low.
I’m 28 years old, i weigh 73 kilo’s, wich is good. But my belly fat is way too much. I’m a skinny person actually, and yet i have a lot of fat stored there. Weird or no?
I’m doing this diet to lose the belly fat and to have good energy all day.
I have anemia, wich is the lack of red blood cells and i notice it whenever i eat. My belly and sometimes ligaments start to feel cold.
Last time my blood got checked, my B12 & folic acid was on the low side. I’m hoping these would level back with the diet as well.
I’m worrying that this diet is not appropriate for me.
Is it possible that my belly fat + slow carb diet is causing the sudden heart pounding and i should persist with the diet? A normal reaction?
Or is it the amenia in my blood that is not a good combination for the slow carb diet.
Can someone identify another possible cause? I’m more than happy to answer further questions.
Thanks everyone!
I am in a situation where the same unrecommended foods are what I can afford. I was thinking that reducing the portions and supplementing with water could help me if I stick to it. Am I on the right track? or should I just bear with my 210 pounds at a height of 150 cm? I would like to bring it down to about 160 pounds… Please advise
May I make a suggestion? If you’re worried about finances, a lot of the stuff on the list above is cheaper than junk food and things not on the list. For example, beans. You can buy a pack of beans super cheap and even if you can’t get fresh vegetables on the list, you can start out with canned veggies that are on the list. There’s often a sale on eggs too which are also usually very cheap.
3 years ago I was in great shape. At 49 I looked and felt 20! Long story short I became ill last year and after 3 surgeries and a year of recovery and hospital stays I’ve gained fifty pounds! My blood pressure is terrible and my clothes don’t fit! One of my biggest concerns is that my personality has changed. I’m not the happy go lucky person I was and suffer with depression. My husband, my children, my GRANDCHILDREN, but especially I deserve to get the old me back! I’m excited about the things I’ve read here and my Dr agrees I should do this! I love exercise and am finally healthy enough to get after it!
Hi i have been on a proten diet for over 2 months with no success i dont eat carbs and i work out 4 times a week i dont know what to do anymore as im getting discouraged my dietion told me to eat milk product ,vegatables andmeat but i have lost no weight what can i do to help to lose weight i am 7 months after having twin please help
Hi I’m Ashley. I’m 20years old and I weight 220lbs, I need help. I absolutely hate the look of my body. I NEED to loose weight asap.
PLEASE HELP.
Hey
I’m 16 and weigh 170lb I really want to lose weight at a young age now so it won’t be hard for me to lose it later when I’m older i really want to weigh between 140-50lb. Tried the gym for a month but I can’t seem to see a difference. Can u help?
Thank you
Hey Lisa. You´re sill young so you have the advantage of faster metabolism. Tim Ferris have good advise regarding proper eating plan mentioned above (though I use a different one). Follow it through with proper exercise and cleansing, you will see better results. Exercise is very tricky. You have to focus on certain areas and work it. And working out doesn´t mean losing weight. Because you will be gaining muscle and burning your fat totally. Body fat to burn is a different process.
Lisa ive had great results from all of Tim Ferriss books add me on facebook and send me a message if you still need help. Kramer Bell
Hey Lisa, my advice would be to follow Tim Ferriss’ slow carb diet for 30 days straight (if you miss one day, start from point A again) but don’t expect to lose as much as 20lbs immediately. Tim’s metabolism may be faster than you..
Now, you don’t need to go to the gym. There’s 3 exercises that I would want you to do that had worked well for me:
1. Plank 3 sets of 30 seconds
2. Wall Squat 2 sets of 30 seconds
3. Jog for 15 minutes (for your heart)
These are very easy exercises but won’t be beneficial if you don’t commit to the slow carb diet. If you need more question, my twitter is @kingslyctan
Good luck!
Does anyone have any workout routines that complement this diet? Thanks!
Try plyometric exercise along with this. Should work.
As genia posted, plyometric exercise would work. Here’s a simple routine for you Scott:
Burpees 20 reps
Plank 1 minute
Side Plank 30 seconds both sides
Lunge 10 reps both sides
Then if you can, do this 2 times and you’re good to go 🙂 Good luck!
Any weight lifting routine with a few days of cardio will be what you need. I don’t know what your level of fitness is currently but I would recommend researching on the internet. Muscle and strength is a great website that I use to change things up. I have a general set of exercises that I do weekly where I focus on 1 muscle group per day and do around 6 exercises for each muscle group but that site offers me a chance to change it up after going consecutive weeks of doing the same routines. My cardio days are usually Monday, Wednesday, and Saturday. Saturday is the best because I really don’t lift much so its more a cardio focus day. I do however try to incorporate some body weight exercises like burpees.
If you have an intermediate/advanced level of fitness currently I would recommend incorporating supersets. A sample of a chest workout I just completed looks like: Swiss ball dumbell press (4 sets of 10), incline barbell/dumbell bench with push ups (4 sets of 8), chest dips (4 sets max reps), and cable crossovers (lighter weight 4 sets of 15).
*on the incline/push up exercise, I actually do 10 reps of incline and immediately drop down for 10 push ups meaning that is a superset.
But, if you have a routine you already do by all means just stick with it. I just prefer to focus all my energy every workout to a singular muscle group. This is excluding back and shoulder day. And the workout I listed is for advanced lifters. Like I said, its just an example to follow and should not be done unless you have experience lifting and you know your form is near perfect.
Thats my 2 cents and what I would recommend if you’re going for a cut. If you’re going for endurance then yes some of the other suggestions will work.
Great article and tips !
I will add and share my personal method how I lost 50lbs in a year
1.) A disciplined daily regiment of exercise , 30 minutes minimum to start and increase each month.
a.) walking
b.) walking 10 steps / jogging 10 steps – combo > increase over time
c.) short wind sprints
d.) resistive weight lifting
e.) Breathing technique – As your heart rate increases and your breathing
becomes more labored,
Intake breath through open mouth and exhale by closing mouth and push
out twice through your nose , contracting your lower diaphragm.
Over time this will become second nature.
*note* : As you exercise your core temperature rises.At a critical
point the body will begin to overheat and shut down muscle
function, this is experienced as fatigue,forcing you to
stop exercising well before the muscle tissue is actually
totally fatigued.
To counter this,have cold packs at hand (carried in a
backpack / fanny pack when walking jogging running )
and when you reach your fatigue point,stop retrieve the cold
packs and hold the cold packs 1 in each hand, making contact
with the palm for 3 minutes.Resume exercise till fatigue is
reached again then stop exercising.
This method will allow you to burn more calories at every
exercise session = more rapid weight loss in a shorter
amount of time.
2 .) Dietary supplement
Exercise and Dietary supplement work hand in hand
a.) Drink only distilled water
b.) Make a Blender full of dietary supplement daily, using the method and
supplements listed below.
Monounsaturated Fats
An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of ‘good’ fat. Olive oil, and canola oil have this in them. You need approximately 2% of your daily calories as EFA’s. For substantial weight loss, you can increase the daily amount to 20% or higher. This may seem counter-intuitive to loosing weight by ingesting a large portion of fat in your daily diet , but remember this is the ‘good’ type of fat. What happens when you employ this method, is you trick your body’s metabolism into using fat as your primary caloric source instead of using and burning protein and carbs as the primary caloric source.
In my case, I lost 50lbs. over the course of a year. I would use a food blender with puree setting , and add a medley of fresh fruit ,( Bananas,strawberries,kiwi fruit,mango,apple,pineapple,carrots ,1cup raw oatmeal,1/4 cup wheat germ,Low-fat Yogurt, shot of lemon juice,1/2 cup canola oil,2 scoops of a milk whey protein and low-fat milk added as you blend till your desired thickness consistency). 4 raw egg optional. You can add any fruit / veggie combo you want, mix it up for variety.
This would make a full blender of nutrient dense easily digestible “base food” , which I would ingest 5 to 6 times daily, with small portion meals.
Additionally I added the following supplements listed below.
Creatine (monohydrate)
A muscle fuel that is extracted naturally from meat and fish, or synthesized in the lab. Once it is in the muscles, creatine combines with phosphorous to make Creatine Phosphate (CP), a high powered chemical that rebuilds the muscles ultimate energy source, Adenosine Triphosphate (ATP). CP powers your muscles for high intensity exercise for short periods only, consequently, athletes who compete in power and sprint event will have an advantage if they take supplemental creatine. More CP in the muscle cell translates into a greater resistance to fatigue. Also, CP helps with the transfer of energy in the muscle cells, thus speeding up the action, which may enhance performances that are aerobically taxing. Reports says people who take creatine supplements may recover from intense activity faster and experience less postexercise muscle soreness.
Creatine is a naturally occurring compound in the muscle tissue and when converted in the muscle tissue to phosphocreatine during exercise can provide sudden bursts of energy. Insufficient amounts of phosphocreatine could result in a fatigued feeling in the muscle. The Creatine Monohydrate Powder provides enough energy to delay to onset of fatigue. Creatine Monohydrate is a synthesized metabolite that is the powerful energizer providing instant energy and strength with better endurance and helps to maintain optimal levels of ATP production during intense exercise.
Why Monohydrate? Creatine comes in several forms. Creatine Monohydrate, Creatine Phosphate, and liquid form. Creatine Phosphate is much more expensive to manufacture while it offers no advantage. Liquid creatine has many problems associated with it. When mixing creatine monohydrate with a protein drink, or water, the creatine starts to become unstable. Within 24 hours, the creatine begins to change or ‘fallout’ into creatinine. Creatinine is a useless substance to the body. Thus, buying a premixed liquid form of creatine is not a legitimate product. The best absorbed form of creatine is the creatine monohydrate. Creatine monohydrate is better absorbed because it is more stable, resulting in higher concentration of available creatine.
Creatine & ATP. ATP is the molecule that releases the energy for contraction of muscles, the breakdown and synthesis of proteins and all other reactions requiring energy. In short, ATP is the energy molecule powering all of our movements. By giving off its energy through its high energy phosphate bond, ATP is reduced to ADP. The problem is that the amount of ATP that is stored in our cells is limited. Depending on the intensity of the activity, ATP supplies can be used up by converting to ADP within seconds. So how do athletes run or workout for long periods. We can do that because there are three way to replenish ATP.
1) You can restore ATP using energy derived from the oxidation of fats and carbohydrates. This is a slow process that occurs in the mitochondria. 2) You can restore ATP through lactic acid, which is utilized to produce energy, which turns ADP back into ATP. 3) Through Creatine Monohydrate, which helps creatine phosphate create more ATP from ADP within seconds. It is a short term, high energy backup for ATP. It does not need carbohydrates, fats or oxygen to recharge ATP.
Creatine (titrate) optional
Titrated creatine is less expensive than effervescent creatine, but has the same total solubality and absorbability. The result is free-ionized, soluble creatine. Titrated creatine acheives the process by titrating, or changing, the pH of the water when it’s stirred in. The altered pH solution enables more than 95 percents of the creatine to go into solution, so you get dissolved creatine.
Glutamine
An amino acid. Glutamine is the most abundant amino acid in muscle tissue. Studies are beginning to show that having extra glutamine in your body may be important to maximize muscle growth, by increasing growth hormone levels. Glutamine also is important to maintain proper health, and is shown to have anabolic and anticatabolic properties. During intense training, the signal for muscle breakdown (which is a bad thing) may be the release of skeletal muscle glutamine. That means that each time you train, your muscles release glutamine which in part triggers a catabolic state (a catabolic state is synonymous with muscle breakdown). By proving Glutamine, documented clinical studies have shown that Glutamine will have a significant impact on maintaining a positive nitrogen balance which is essential to muscular development and recovery.
Hydroxicitric Acid (HCA)
Also known as Citrimax. Acid found in the fruit Garcinia Cambogia that affects fat and carbohydrate metabolism. Studies have shown it reduces the conversion of carbs into bodyfat. HCA competitively inhibits an enzyme kown as ATP-Citrate lyase (the major enzyme responsible for the production of fatty acid). When HCA blocks the production of fatty acids, a buildup of citrate occurs, which may cause the cell to inhibit glycolysis (breakdown of stored sugars).
There are many other useful supplements , research the subject for a better understanding of them.
If supplements are a cost burden, you can still achieve great results with just the blender recipe above. And above all else patience, and NO procrastination.
I want to try it
I’m 17 and 4’11 and and weigh 236 pounds. I really hate the way I look and feel unhealthy. I started drinking only water about 8 months ago and have since lost 11 pounds. I really want to lose a total of 80 pounds overall (bringing my weight down to 156 at least). I can’t afford the healthy meals or supplements that are available. Although I walk everyday, I have very little time to work out between school, work, and family needs. What are some easy, affordable ways to lose weight? What are some foods that cheap but effective?
Eggs are cheap and are a great source of protein. Brown rice is also inexpensive as well. Which helps keep you full and still is Better for you than white rice. Beans are very inexpensive as well. If you can find a little time once a week to look though the coupon circlars that come in the mail you really can save a lot of money. It’s tricky to eat healthy on a budget but it’s doable. Veggies too are less expensive when you get them frozen. Or when fresh veggies are at a good price if you can buy a little extra and wash and freeze it. I hope this helps you out some. I had a very hard year last year money was almost nonexistent. This is a doable thing 🙂
Dee,
First of all, congratulations on losing that eleven pounds – remember, that is eleven pounds in the right direction! My advice to you is to cook your own food. You won’t believe how inexpensive even “fancy” food is when you make it yourself.
I am going to assume that you either don’t know how to cook or you only know how to fry food. That’s okay; you have many options available but you might not realize it. First you have the library. Your local library has cookbooks and maybe even DVD’S showing you how to cook. You also have the internet. I recently read a cookbook put out by an award-winning cook who taught herself everything she knows by using Google and YouTube – how amazing is that?
Start out simply and follow Tim’s advice above. You do not need some fancy brand name egg whites; I am sure that they cost considerably more than eggs. I do recommend buying organic eggs if at all possible; the taste and nutritional value far outweigh the additional expense. The same goes for meat and chicken. It’s best to get grass fed organic meat and poultry but if you are on a budget, save your money and buy the best you can afford.
Buy fresh herbs. They are readily available in most grocery stores and farmers’ markets and are worth their weight in gold. Until you have begun using fresh herbs and spices properly, you have not experienced good food. I am serious here.
If you have a yard of any kind, grow your own organic vegetables and herbs at the very least. If you only have a window sill, grow herbs. Google how to grow from kitchen scraps; you’ll probably be surprised at what you learn. Check out container gardening, especially “lasagna” gardening.
One very important point that I will make here that is contrary to Tim’s advice; DO NOT DRINK SODA and that includes diet, low calorie or any other versions of pop. Google the negative effects of drinking pop and aside from the potential for ulcers, cancer and everything else you will see obesity. I read about at least one study that shows if you drink “x” amount of soda every week, you will gain “y” amount of weight – regardless of whether or not it is diet or regular. I would offer the exact same advice about so-called energy drinks, sports drinks and almost anything else you can buy to drink in a bottle.
Bottled water is extremely expensive and worthless as far as being “better” for you. At least one leading brand produced by a company that starts with a “c” and ends with a second word starting with “c” adds “supplements” to their water. If you Google those extra ingredients you will find out that they are salts which create thirst! Use tap water – it’s what is in that bottled water! Buy a naglene or whatever other type of water bottle you want and refill it . From the tap. Cheap. Easy.
Use the same tap water to make tea. There is a great big wide world of tea out there and it needn’t start with an “l” and end with a ton. Make sun tea in a big glass container and drink as much as you want. Sun tea can be made from herbal tea too. Google and use YouTube for anything you don’t know how to do.
Take the stairs instead of the elevator. Park further away from the door. If you take public transportation and it doesn’t put you in a dangerous location, get out one stop further away and walk the extra distance.
If you have the time, you could kill two (or more) birds with the same stone by starting a dog walking business. Think of it as a way to reward yourself by using at least some of the earnings to buy fresh herbs, spices and organic grass fed meat.
I almost forgot – always buy dry beans, preferably from the health food store as they have the best selection. Beans are simple to make and if you need to, freeze extras to eat later. And speaking of frozen food, if the only free time you have is on the weekend, you can cook and freeze your own food in batches for the week or even the month if you have the freezer space. It is monumentally cheaper than packaged frozen food and unless you put it in there, it won’t contain excess salt and a slew of “mystery” ingredients.
CrockPots are great tools and fairly inexpensive. They are also a great way to circumvent the urge to binge on junk food when you get home.
You can start simply with whatever kitchen utensils you have. Use money you earn to gradually buy more and better kitchen gear. Take advantage of the dollar store between now and then.
A paper route, either daily or for a weekly, is another easy way to get moving and to earn a little cash too. It’s not glamorous (dog walking is supposed to be rather lucrative if done correctly) but your goal is to lose weight and movement will increase your metabolism and stretch your body too.
Keep your eyes on the big picture; your desire to change is correct and doing it now can save you years of embarrassment and bad health.
Keep up the good work and good luck!
Hmmm… the “pig out saturday” is a neat concept. Many health people and diet specialists now warn that dramatic reduction in caloric intake results in the body / mind perceiving a “food shortage” (age old survival mechanism) and your metabolism drops like a rock, you get tired and you GAIN WEIGHT! I have a couple of questions though – I don’t see fish on the diet – I think fish is great for protein with low fat and healthy oils. I *love* beans and lentils – this could work for me… For “pig out saturday” for me it would be a mediterranean pasta dish, spicey, with chicken. What kills my diet is the darned snacking on unhealthy stuff. What I need is CARDIO. I think you need strength training, cardio and proper diet and REST. All four. Skip one and fuhgedaboudit – you’re done. I think healthy people who eat and exercise and sleep regularly have one thing those of us struggling don’t have: DISCIPLINE!! 😛
Great Post. White carbohydrates are very dangerous as well. We are all allergic to bread but for some it shows up, for some not. I for example was experiencing a lot of nightmares, head problems and thanks to one great doctor after quit on wheat products – it all disappeared.
The eating same meal over and over again is a good way too, I like this approach, but what to do when all the family members cannot same meal for second time?
We are all allergic to bread? I’ve never heard this before. Do you mind elaborating or pointing me toward some resource?
what would I have for breakfast as I now have cereals to take to work I start work at 7am and finish at 4,45 pm and have breakfast at 9am we have no canteen facilities therefor I have to take my own breakfast, lunch and anything else I require to eat throughout the day how many meals would you recommend I have in that time, can I still eat fruit as I have at least 4 pieces per day, how long do you recommend to be on this diet is it a long term one or a maximum of 30 days (if maximum of 30 days how long do you have to leave it before you do it again)
We simply LOVE YOU! You help change lives for the better and you are always a great read. What a wonderful human being you are. Now, to prepare for my husband’s weight loss challenge! Thank you!
Hello, I am going to try this diet. I have been thin my entire life and have never had to worry about a pound. I will be 35 this year and have gained 30 lbs in a year and for the last 6 months haven’t been able to shed a pound. I am starting this today and will post as time goes in…. Wish me luck!!
Good luck Hilary!
I was wondering if skim milk would be aloud or still leave it out. And i am 15 1/2 and about 6 feet and i weigh close to 240 lbs, should i change anything in this diet considering i am a teenager?
im fourteen and im about 6’2″ i used to weigh 210-192 now i weigh 188.if you have the time and work ethic i suggest you should work on cardio try to run around oneish miles every 3 days this should get you going then play sports you’re still young like me play sports and moderate tv and video games and especially don’t eat in front of the tv b/c if you do this it causes your body to store all the energy into long term fat cells. try to loose some of the extra junk food here and there like dont eat chips save your money buy a new whatever it is you want
With all respect to the author, the Saturday “cheat day” is an unhealthy practice and is not recommended. Especially the gorging. At 33 yrs. old, the digestive tract can take a real beating but why abuse it? The snickers is simply a non food. It’s on the do not consume list.
Aside from this aspect, I have gained much benefit from the 4 hr. body and use many of the principles in the book every day.
Thank you
I think there is a healthy way to do this. It’s not necessarily about eating snickers, but more about the spike in calories. Eat foods that are higher in calories, but still good for you, that are not part of your daily regimen.
well, day 740. dieted off and on with this approach 2months here 2 months there, never really went crazy on off months. only ever drank water the whole time. went from 550’ish to 330’ish (-220lbs)
simple changes are the key thing, figure out what you can give up. I used to drink 4 to 6 12oz sodas a day, which came out to about 1,000 extra pointless calories. multiply that out a week, and you get 7,000 almost 2lbs of fat (in calories)
on off months I would eat normal things again like tortillas with my chicken, or pasta with my beef. however having been away from so many things for so many days, you don’t feel a need for certain things like twinkies or cola. you just kinda forget about them, and when you do try them again they never live up to your memory.
guess what i’m trying to say is this, this is a simple rational approach even though it sounds like a regiment of rules. just find 6 meals you like and rotate for success.
you are your biggest enemy, just realize being a little hungry here and there is okay. specially in the beginning, when your body freaks out from going from crazy calories to normal calories.
Wow! way to go! Im trying to lose 80 pounds total, but my goal is broken into 20 pounds at a time. I have only lost 7 in the two weeks. I have found that after eating this way for two weeks now , I don’t really crave junk food anymore. So today on my day of “bingeing” the only foods I am really craving are milk and potatoes! Kinda funny seeing those as cheat foods now.
Hello everybody, thanks a lot for sharing this, I’m thinking about starting Monday I actually have 40 lbs. to loose :/. Anyhow, I wanted to know if the repeated meals were just for one day or actually the same meal for the whole period, also please, can we use olive oil and salt in his diet?
love the article!
Trying loss 20lbs ..I cut out the carbs eat 4 servants of fruit and veggies a day. I do the egg whites and eat chicken fish also.its my three week..I workout 46mins a day. I weigh 148 and 5″6. Any suggestions
I feel like I’m in FAIL ONLY MODE. I have been stuck at 268lbs for over a year and can’t get back to 210 (from 7 years ago), not even 240! It’s freakin depressing, but I know it’s my fault cause when I have a bad day I turn to food. Then I fail and give up. Suggestions?
[…] This program works if you keep it SIMPLE and follow the rules. Joanie pointed out this morning that a cousin of hers who is a firefighter lost 50 pounds, and he wasn’t an inactive fatass at the beginning. There is more evidence that it works. Do it. Follow the rules. Keep it SIMPLE. […]
I can understand a little of this as I am also having trouble with the last 20 pounds.
Larry, are you doing the following:
1) Taking the Garlic, Green tea, and Alpha lipoic acid polycosanol supplements?
2) Writing down EVERYTHING you eat and drink? I use the app “fit day”. Sometimes you don’t realize all you are eating.
3) Avoiding artificial sweeteners? I notice another blogger found these stopped him from loosing weight.
4) Doing the air squats etc ie resistance training that Tim suggests?
If you want to try to figure out more things that might help, I found this a good site with alot of information:
http://www.4hourlife.com/2011/05/02/the-4-hour-mind-map-why-your-doctor-wants-you-to-buy-the-4-hour-body-and-the-4-hour-workweek-but-doesnt-know-it-yet/
A final comment-
It is a strange thing but for me, as I get thinner my personality and behavior change. I don’t take crap anymore, am more assertive (some might say aggressive!), so I have to come to grips and be comfortable with my new behavior at this weight. I don’t know if you have any such issues, but I mention it, in case it helps.
Good luck and keep up the courage!
People often over look how important nutrition is. Losing weight is 80% nutrition and 20% exercise. If you can nail your nutrition than you’ve won half the battle.
Definitely agree. You can lose A LOT of weight/fat by just correcting the nutrition side.
I am 29.. and wait 105kg .. so I want to lose. .
My wife and I are doing this diet so that we can both lose our “baby weight” gained during her pregnancy with our second child born 4 months ago. We enjoy our Saturday splurge days, but it is really interesting that we can tell a big difference in how our bodies feel after these big splurges (cheese dip, pizza, ice cream, etc.) Is that part of the design–to remind our bodies how bad this type of food makes us feel so that we break the craving for it?
Hey I’m 20year-old an i just had a baby but before.i had a baby i was 280 bo since i had her i gane a lot more pounds I’m 340. i really wasn’t to loss a lot off weight i want to gey to 240 but how should i do that’s i really need some help. So can u please tell me what should i do.
Is Beef Jerky acceptable on the non-cheat days?
Hey. I’m 19 yrs old I weight 190 and I’m 5’2. I am over weight. I’ve tried juice diet but no results. Can you help?
Hi Coral!
Following the plan listed in the article is a great start towards getting on the right path.
I think in the short run focus on getting good quality foods like those listed in the article, and put all of your energy into following a set plan like Tim talks about.
I want to try this for my vaca in Jamaica. I pretty much cook everything I eat and there was no mention of oils or spices(salt would be the main concern). I never overdo it with either, but I also don’t want to waste my time by not knowing. Also, what about unsalted nuts. Can those be integrated…. PLEASE??? Thanks!
Hey Steve, oils are okay to be used to cook with as long as it’s within reason (1-2 Tbsp).
Spices and salt are perfectly fine as well.
I would say nuts can definitely be integrated as well as long as you keep an eye on how much you’re eating of them. A lot of people don’t realize just how big of serving sizes they are eating of nuts at a time.
Keep it to a strict serving or two per day and you’ll be set.
Are flat corn tortillas okay? Can I eat a corn tortilla with black beans and salsa as a taco lunch?
Good article, but I don’t agree with some of your points on losing weight. Especially without exercise… Crash (fad) diets is usually only a quick fix, but unfortunately won’t help you in the long run as cutting out certain nutrients slows down the basal metabolic rate. More times than not, weight is regained than kept off… I follow a healthy lifestyle by merely keeping food to portion size, hitting the gym at least one hour per day, going for a run with my dog in the afternoon. I concur your view of drinking calories with the exception to diet sodas as I believe sodas are just bad for your system all the way round. Also, blood sugar is low when one wakes up, therefore you should eat a carb-laden breakfast. I noticed you eat breakfast at 10am, I eat breakfast at 6am, which means my day is a lot shorter than yours, but I definitely agree with that glass of wine!
The drinking of wine is the part I DON’T agree with. First of all, your body will not be burning fat if it is burning alcohol. Your body stops burning fat to burn the poison. However, not sure one or two glasses and two hours of not burning fat will hurt that much. Second of all, although studies say that wine is good for losing weight, it would take way the heck more than two glasses. Thus they sell wine pills these days. Haven’t tried them and surely not as much fun as drinking, lol. Interesting!
I’ll have a glass of wine at a get-together, but I used to have a glass every night with dinner. No more because by stopping that, I have been losing, plus that fact even one glass effected how I slept, and felt. Negatively I mean. I think it’s a treat to have one with people at a gathering, but not just sitting at home with dinner. To each his own of course. That’s just for me I’m talking.
The hardest time I’m having is NOT counting calories I got so used to it. I’m doing the portion thing now, And yes to that regular “playing/exercise” although I don’t do any exercise that isn’t fun for me which leaves walking/hiking and kayaking;) When I can’t kayak, I follow Mark Harmon’s “You are your own gym” with my own twists on the bodyweight exercise, love it!
I’m so gonna try thing I’m 24 an 275 I’m killing my self an am so lazy an can’t do this anymore. I’m praying this works because I love veggies cold cold water an mega salad fan.
Good luck Nikki! This is a great way to start for sure.
Focusing on eating fresh, quality foods like those listed in the article is the best way to improve overall health, let alone lose weight.
Really put all of your energy into sticking with the plan and don’t worry so much about working out (at least in the short term).
You will be able to make noticeable progress by strictly following the diet in a short amount of time.
What about carbs like Quinoa, porridge/oats and brown rice – would the first two class as ‘white’?
Do I have to take care how to prepare the above listed foods ? For example is it okay if I fry a pork chop with olive oil ?
Hi Victor!
Cooking oils will add in calories so you would need to account for that. As long as you were using a moderate or small amount (About 1-2 Tbsp) it would still be okay.
As far as cooking oils go, coconut oil is actually the best to cook with at high heat because it will not degrade like olive oil will.
Does this work for females as well?
Hi Melinda! Yes, eating good quality foods used in the article and following a regular plan is the BEST way for anyone to make progress & lose fat.
Hey, im 18 years old & have a daughter of 11 months. Before i had my daughter my weight was 177 pounds. I am now 210 pounds! I have tryed EVERYTHINGG. At first im always motivated but as time passes, i just dont feel like it anymore and gain the few pounds i had lost back, i tried herbalife, and tried to count my caloriess but that just seems hard as time passes by.
I am going to try this new diet starting today! I just dont know what kind of exercise to do along with it? I have done zumba for 30 min before along with my other diets. Should i still do zumba with this new diet?
Good luck Vanessa! Don’t worry as much about what kind of exercising you’re doing. To get started focus your energy on sticking to the diet.
Do what you can exercise wise (walking is a great start). But put ALL of your energy into following the diet. Then once you feel confident in your ability to stick to the diet, start to think about the best way to exercise or train.
Good luck!
I did this a few years ago and it worked. Wondering if anyone can help me out this time?
I’m 6’2 230 at the moment. This is the result of not being able to run/jog/workout after tearing the tendons in my ankle. Should be good to go in a few months ( It’s been over a year ) and need to drop down to 190. Would this be a feasible solution? ( Keep in mind I can’t do heavy cardio/jogging to supplement it like I used to ) or do you guys suggest the Southbeach or Atkins diet instead?
Thanks for any help
Cheers
Hey Tim, it’s definitely a good idea to not run or jog and place all of that stress on those ankle tendons.
This diet is a perfect start to reaching your goal of 190 lbs. Focus on sticking to the quality foods that Tim (haha) laid out in the article, eat 3-4 x per day and you WILL lose weight immediately irregardless of your workout regimen (or lack there of).
I would focus on REALLY sticking to the diet for the time being (2-4 weeks). I think you’ll make some great progress in that time. Then revisit what ways or forms of training you CAN handle.
Do you have any experience with strength training? Even though you will still be a bit limited with your ankle, you could still do quite a bit and it’s a great, non-stressful (to the joints) way to aid in fat loss.
so no complex carbs either? I understand why, because those have a lot of calories, often. Just making sure here. Also, I am 61, and a regular walker/hiker. At least 2 miles, burning about 200 cals, then when I do the hike, I burn about the same because it is uphill but shorter. Female, 5’2″, 138.
Any special advice for me? Because of age I mean? I just wonder about leaving out the fruits, which are hard for me to eat anyway, but I think I need them, but maybe not, at least not at first?? Thanks for any help, Denise
Hey Denise, there’s absolutely no problem with fruit.
Don’t let your age be an obstacle either. Especially in terms of nutrition.
To lose weight you just need to be in a caloric deficit. Eat good quality foods like those listed in the article and you should be set, even if you are just walking.
How do you know if you aren’t at a deficit if you don’t count the calories? Is it safe to assume if you are eating portions, say the size of your fist, the way they use to say you could tell? I don’t overeat, I mean at a meal, I learned to eat slow and gauge how full I feel. What do you think? Denise PS thanks for the blog, enjoying the info a lot:)
Hi Denise! Thank you for the kind words about the blog, it means a lot. If there’s any specific topic you’d like to read more about let me know for sure. You can always email me to at chadproud@gmail.com, if you have more specific questions.
In regards to being in a caloric deficit, it seems like you have pretty good experience with dieting, and nutrition in general. So if you did not want to count calories, you could always just go by feel, eat quality foods, eat slowly like you said and until you’re full. Doing this you’d probably be okay, and able to lose weight especially in the beginning.
I don’t think ANYONE, unless you’re a bodybuilder or training for a competition should count calories on a daily basis. I do think you can benefit from making a “template” or an ideal day, and calculating all of the numbers for that one day. Then use that “template” as a base for what the majority of your meals look like.
Then once you’re comfortable you can easily substitute foods in and out of that template. This is what I’ve done for myself and it works great.
Please answer me,Im 16 years old,174cm, and 6 months ago I had 55 kg and I was really happy with myself,but,since my weigh changed before that(2 months before that I had 60kg) I couldnt have taken it anymore so in two months I gained 7 kg.For 4 months I had 62 kg.A week and a half ago I started a diet,I have eaten less than 800 calories,went to the gym(did mostly cardio) and this morning I weighted myself and I have 63-64 kg…I have never been fatter in my life…Summer is just 1 month from now and I want to have my old body back.
Hey Anja, it sounds like you are eating WAAAAY to little. It’s never good for ANYONE, let alone a teenager to eat under 800 calories per day.
What has happened is you’re body is starving for nutrients, so it’s holding on to any and everything it gets in storing it as fat to survive.
I would recommend bumping your calories up to 200 AT A MINIMUM and probably closer to 2500 for a while just to get your hormones, and metabolism back in order.
Even though it might sound counter intuitive, you will probably actually lose weight eating at that level by boosting your metabolism again.
“How I gained 34 pounds of muscle in 28 days”. Sorry Sir but this comment is so ridiculous, do people really beleive these stuff? I mean that would basically mean you can gain 340 pounds of muscle in a year…
And “It is possible to lose 20 lbs. of bodyfat in 30 days” without doing exercise… I mean that is also so ridiculous… it means you have to cut 70000 calories in one month.. I can’t imagine what it would do to your metabolism and probably 50 % at least would be muscle mass loss…
It’s sad to see people like you claim this stuff and lie to all the people here. Did you use , steroids, drugs or stuff like that whatsoever?
Ah well I guess people beleive anything they are told if they know nothing about gaining muscle of cutting fat 😉
Hi,
So this is the first time I am writing to anything health related. I am nervous but seeing all the great advice that others are getting, I figured I give it a shot. I am a 25 yrs old female that weighs 161.8. I am 5’3. My goal is to get back to 128-130. About three weeks ago, I started eating quinoa. I no longer eat bread, rice, or any of the crappy foods you can think of. My food is mainly, fruits veggies, chicken and fish and quinoa. Oh, and at least 72 oz of water a day. I feel like I am currently stuck at my weight. I workout 5-6 times a week for 45mins-1 hour. I want to give this health plan a shot. Any tips and pointers? I have been struggling with my weight for a while now and could really use some info. Thank you!
Hi Sara, it sounds like your current diet is pretty good. In following the plan laid out in this article, I would ditch the quinoa, and replace it with better carbohydrates sources such as sweet potatoes, squash, or pumpkin.
Without knowing your exact set-up and history, you may actually be working out too much depending on what you’re doing when you workout, and how much you’re actually eating.
If I were you I would focus on being really strict and consistent with the diet, and bump down the number of workouts to 3-4 and see how you feel after a couple of weeks.
If you have any other specific questions you can email me at chadproud@gmail.com.
Thanks a bunch for the response!
No problem! Hope everything works out for you.
Hi, I am going to give this plan a go for the next 4 weeks. I don’t eat meat- fish only. Is it ok to subsitute the meat for salmon?
Thanks in advance 🙂
Hi Pamela, yes it’s perfectly okay to substitute the meat for salmon.
Good luck!
Thankyou so much for the reply! Fab… I’m looking forward to this 🙂 Pam :->
Good luck! Hope it works out for you!
1/2 cup of cooked rice only has 120 calories not 300!!! I’m also not sure about the eat all you want 1 day a week, I can see having one treat but a whole day???
I think he probably meant a 1/2 cup of uncooked rice.
The point of having a whole day is two-fold.
1) It makes sure that you satiate any and all cravings you might be having for foods outside of the plan (mostly carbohydrate based foods like sweets).
2) It makes sure that your metabolism stays boosted so that you’re able to keep making progress.
Yes, true on the rice Kathleen, but onto what I had to say is that I am trying this method to an extent. And that means I’m not eating rice or pasta (no yolk noodles, vegie spirals, jasmine rice). I miss those a lot, and am feeling more hunger between meals. I drink 4 of the 8 ounces of water, eat my oatmeal every morning, only use stevia sweetner, no fruit you might as well say. I do need “some” fruit but I don’t like eating it, so that’s hard.
I’m down 5 lbs but in all honesty that started before leaving out the carbs (whites). I get hungry about 9 or 10 at night so I make one, slice of toast (5 seed til it’s gone, then I’ll get whole grain) and spread on Adams Chunky. I am now using Olive Oil, and real butter to cook all my foods, that’s different. I was afraid to use it before. I counted calories for a long time but don’t do that now, still losing. I have my measuring tape ready as well because I know much of the weight is most likely water.
I hike in the eves now that it is warmer here in Oregon. Uphill for about 30, then down. The only thing I am not liking is the hunger after meals (about an hour or so after). I suppose the carbs sustain you better. Feedback on that is welcome, how to either eat enough, or what to eat in between. I eat around 5 ounces of meat I think, just guessing, and the rest is pretty much all the good vegies and oils. Denise
Good to hear Denise! Congratulations on making such good progress.
It’s great to cook with real butter, and actually it is probably the best thing you can use. It’s a shame that butter and red meat have gotten such an unwarranted bad reputation over the years.
Some tips on how to deal with that extra bit of hunger between meals.
One thing you could try is to bump up your protein (meat) intake a little bit. This will help make you feel more “full” and hold you over a little longer.
Another thing you can do is always have cold vegetables (like carrots, celery, cucumbers, peppers, etc) to munch on. The calories are negligible in these and munching on them will cure the oral fixation we have of eating food.
Congrats again!
Hi guys, before I start with my spill let me say this. I consider myself a fairly experienced dieter. I’ve always been more on the healthy side of eating so I’ve never been overweight and can’t sympathize as well as some. But I can offer my advice to some that have questions.
One thing that is important is to stop looking at this as a “diet” and look at it as simply a new way to eat. A diet is temporary and used to drop a few lbs but 99.999% will be gained back shortly after. That’s why the only tried and true eating plans don’t involve hurting your body to achieve the results you want. It’s not good to cut carbs almost completely out of your diet and its not good to live off green beans or juice for a month. Like I said, its all about looking at this as a new way to eat. My eating plan doesn’t follow this to the letter because my main source of meat is fish and chicken. I may eat red meat once a week at most but even then its lean.
One thing you’ll notice about this eating plan is that its not absent of carbs all together…its absent of processed carbs (white bread, cereal etc.). Carbs area good thing but should be consumed in their natural state as much as possible (beans, oats, etc). I used to work myself to death in the gym trying to see my abs but never could until I cut out the processed carbs. Now I some of are not trying to see their abs, you’re just trying to drop some lbs from your midsection. Well, cutting out processed foods of any kind will aid in this. There is a reason we’re seeing so much disease/illness and most nutritionist would agree that processed foods and lack of exercise are a big factor. We simply weren’t made to eat like we do. Side note: I think thats why the paleo diet has grown in popularity with this whole get back to our roots thing.
Back to the meal plan. This to me looks like a very reasonable eating plan that can be used as long as you want. I do incorporate salmon into my diet or at the least an omega supp and some fruit. As I said before, you have to look at this as a new way of eating and commit yourself to it or it will never last. I don’t mean to be negative but its just the truth. What I mean is, you don’t want to look at this as an “i’ll do it until I’ve lost X lbs” weight loss diet because you’re setting yourself up mentally for failure. On a positive note, if you do commit yourself to a new way of eating and get out and exercise (preferably a gym membership with resistance training AND cardio) you will still see results and it will further motivate you to achieving your goal of being a leaner human being. Its science! If you eat CLEAN and exercise you will be healthier. But don’t just get on the treadmill because I promise you that you will get bored. Switch it up and use other cardio equipment like a rowing machine and if the gym has it, swim laps. I very rarely run anymore because of my days catching (from the time I was 8 all the way through 4 years of college baseball). My knees just don’t like it and neither do my flat feet.
I do have to add that Mr. Ferriss has done a great thing here. You can research all day long on the internet and it is an utter pain in the neck to find a reasonable eating plan. People always get too complicated with it and just reading it sounds like rocket science. But he has done the hard work for everyone and broken it down in terms most people can understand: eat this, don’t eat that.
I should have mentioned, if anyone is following my comment, I am 61, 5’2″ and at 135. I am going to track my waist size here, or try to check-in in case anyone else, especially my age, is interested how it goes for me. My waist just above my belly-button is 38. That a lot of extra inches for someone as small-framed as I am. Get tired of people saying I’m just right. They don’t see “what lies beneath” my clothing, LOL!!
One more thing I forgot to mention is I’m not doing any beans. I mean I will once in awhile, crock a pot etc. but that’s it. Denise in Oregon
I’ve seen a lot of comments on metabolism and there is a drink you can make at home to speed yours up.. two sliced apples anykind two cinnamon. sticks. boil them add into pitcher let cool and serve over ice.. you do not have to boil them but its quicker and more flavor. if you don’t boil let it. all sit in the jug over night
Is there a reason fish was left out of the proteins? Fish is the only meat I eat, I’m wondering if it is ok or if theres a reason it was omitted.
Good Morning Kat!
I’m not sure if there is a specific reason fish was left out, but if it’s the only meat you eat then you should stick with it for sure.
It’s better to keep eating it, and getting that protein, than dropping it for whatever reason.
Good Luck!
Hey, I was wondering if using Whole Wheat bread to make a sandwich (of egg whites, spinach, and turkey/beef/chicken) is in ANY way acceptable for this diet. The place I order my lunch from makes these really well… But I don’t know if I’m still safe by consuming the bread. I eat this sandwich Monday thru Friday as my second meal of the day, and it’s the ONLY one that has any bread in it. Please give me advice on this subject! 🙂
Hey Nick, while eating the bread will deviate a little bit from the plan in the article as long as that’s the only deviation like you said, you should be okay.
Don’t stress out over it too much.
challenge accepted I’ve just become a mum of two and feel like a wale I’m a massive ‘white carb’ junkie so it’s going to take a lot of willpower
Thanks for sharing and wish me luck 🙂 will post results
Good luck Stephanie!
You can do it!
Hi everyone! I am a 16 almost 17 year old guy who is 5’7 and I was 173 pounds. I do look skinny but my belly is chubby and my butt is big lol. I have been trying to eat healthier and I have lost 8-9 pounds. I don’t exactly have a meal plan though :/ All I did was cut out all white rice, eating less bread, eating more strawberries cause I love them xD, eating nuts like pistachios and almonds, limiting my sugar intake drastically(no more soda), limiting fried foods and no longer eating fast food unless it is cheat day, not drinking milk or eating cereal, eating some granola bars if im hungry but i try not to eat too much cause of the sugar content. I also drink Green tea like 30 min-1 hour after i eat cause apparently it helps with digestion and boosts metabolism(is this true?)
So does anyone know if the way im eating right now is good or bad? I dont have meal plans and im not tracking my calories :/ nor am i exercising. I am just choosing to eat better. This isn’t a diet, i just choose better foods and cut out unhealthy stuff. Thanks!
Helly Zheng!
I think what you have laid out is a great start! You should be able to continue to lose weight by using a common sense approach like you are.
I would just stick with what you are doing until it stops working. At that point you may have to become a little more detailed and start focusing on smaller differences like creating a meal plan. But until then don’t try to fix what’s not broken.
Good luck!
Thank you! 🙂 Do u count ur calories? So i should start counting my calories once my weight plateau’s and i cant lose anymore? I heard you can gain weight if you eat healthy but eat too many calories. I really wouldn’t know how to count my calories cause i dont understand how much a cup is.
No problem, Zheng. Instead of counting calories daily, what I do is count them for a base “template” day. So I build one day around the foods that I eat the most.
Then I use that day to make easy substitutions based on my experience.
It’s a similar approach to what the article talks about in eating mostly the same things or types of things for a majority of your week.
Yes, I think it would be beneficial to do something like this, or count your calories once your weight loss stalls and you find yourself not losing any more weight.
You can definitely gain weight by eating too much, even if the foods you eat are “good” or “healthy”. Weight loss is essentially calories taken in (eaten) vs. calories burned.
Don’t stress out about counting yet or even worry about that at all. Just by cutting the foods out that you have, and making conscious decisions to eat healthier foods will give you a lot of experience once you get to the point to where you feel like you need to count things.
Good luck! If you ever have any specific questions just hit me up at chadproud@gmail.com.
So is it also possible to lose weight eating junk food as long as you monitor and eat a few hundred calories below ur recommended calorie intake? What do you also think of not eating one day a week? I read it is called intermittent fasting and is actually good for your body but im not sure if it is true.
Also when I do start counting calories i wouldnt know how to do it cause I don’t know how much a cup of food is :/, how big is a cup?
Good Morning Zheng!
While it is certainly possible to lose weight eating junk food, it’s definitely not recommended.
Because most junk food is just empty calories, meaning there is ZERO nutritional benefit to you or your body.
Also it can be REALLY tough to eat such a small amount of junk food because most of it is very calorie dense. Meaning there are A LOT of calories in a SMALL amount of food. You’re mind might not think you are full because you don’t think you’ve eaten that much, but in terms of calories you have.
Also junk food can be filled with addictive additives that trick you into wanting more.
Fasting for one day per week can definitely work. I have used this in the past with success. I have always done it after a “cheat” or free day on my diet. So I would eat as much junk food as I wanted on one day (Saturday), and then skipped eating anything on Sunday.
The key is to ELIMINATE any distractions on the fasting day. If you still have food around, especially smells, you’re likely to fold and want to eat again.
You can buy measuring cups to measure food. You don’t have to be able to eyeball it.
Hi i weigh 170 pounds and i want to lose weight fast but I cant exercise due to school and work I walk every day. Please help!
Good Morning John,
You (anyone for that matter) CAN lose weight without working out as long as you’re in a caloric deficit.
If you follow the plan laid out in the blog, and walk everyday, you could make some serious progress.
If you have any specific questions about what to eat, feel free to email me at chadproud@gmail.com. I’d love to help you out.
Thank you for the blog. Now I know coffee with cream and white rice doesn’t help with my diet.
Good Morning Ma!
The key with both of those options is moderation. A splash of milk, cream, etc. in your coffee isn’t going to destroy any diet or progress.
Same goes with white rice.
As long as you know how much of each your using, they are okay.
I do agree with what you have said here. It is important to have a cheat day, avoid excess sugars (like through soda) and eat right. In combination with exercise, I have lost 16 pounds in two months with healthy eating. How has this diet worked for you?
Congratulations on your progress Zak!