How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

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:


Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-fed organic beef




Black beans

Pinto beans





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

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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7,294 Replies to “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”

  1. Thank you all for placing recipes up. It has helped immensely. I have introduced my family to the diet and things are going well, but I am amazed at how hard it is to stay away from carbs… particularly white rice. I generally don’t eat rice, but my family members do and it is difficult to break them of the habit. Again thank you for the recipes and keep them coming.

  2. I actually did this diet about 1 month ago. I saw great results and so did my boyfriend. I started at 116 and got down to 111 in two weeks. The only difference is that we did light weight lifting 3 days per week too.

  3. i like the website

    it says not to drink milk but lots of water

    is it because milk is white ?

    wat other things are white that we are recommended not to eat while loosing wieght?

    email back please

  4. I also did this diet about a month ago for 2 weeks and lost 10 pounds (went from 140lbs to 130lbs)in that period of time without working out. I decided to hold off of the diet until after xmas because of all the temptations surrounding the season, which I’m glad I did! I ended up putting back on the 10lbs so I’ll be back at it starting this monday. The only difference is I’m going to start going to the gym 4 times per week this time.

    Wish me luck!

  5. Hi Everyone,

    I just started this diet. Are any lean meats acceptable? Tuna is not on the list but Tim mentions he likes to eat it with beans.

    For those who have been on this diet for awhile – do the cravings for sweets go away? And does your body get used to drinking such big amounts of water? I keep having to go to the bathroom. LOL



  6. This looks good and I am interested in trying this diet…but can you please tell me more about Breakfast?

    I have read alot of the comments but cant get through them all or Ill get no work done….Can I ahve a banana for breakfast? or poridge on water? Or is breakfast to be taken from the list. the only thing I would eat for breakfast from that list is eggs and I dont want that every day. Someone please answer, I hve no problem with the rest as I like all that food.


  7. Amy, protein as a primary component for breakfast (eg, protein shake) is a must. Your body is in a catabolic state at that time.

    If you want to liven things up with a banana, that should be reasonable. Just don’t make bananas your primary diet plan.

    I don’t recall whether porridge is specifically good; check the label for protein content.

    A good alternative is steel cut oats. Protein content plus low glycemic index.

  8. I have just found this website and it looks truly promising, I have been reading all the comments but have some questions. Is fish ok? I love to cook and i know fish is healthy, but im not sure in this diet. Also, for the ‘binge’ day can you have calories? rice ect. Also how could you incorperate rice or pasta into this diet, a little, or anything like that. Also any advice for how to make this work? Im still a kid living with my parents, but I really want to make this work.

  9. Tim talks about loosing 20 pounds of water weight very quickly before a fight then putting it back on before the fight the next day. Does anyone know how to do that?

  10. Tim I hope you can reach me commente. I weight 435 lb. and my height is 6,3 I like your diet. I try in the past the non-carb diet and works but after a 2mounts I quit because was difficult and expensive. I am from Puerto Rico and beans are a main part of our diet. It would be easy. If you want to contact me please email me. Thanks. I will need more help.

  11. Maggie-

    about the scale being stuck for weeks… I heard some great advice once to only weight yourself on Friday mornings. Weighing yourself once a week helps you see overall weight loss instead of the crazy fluctuation that often occurs.

  12. hey tim, i just wanted to say that its been a year now ihave been going to the gym, and for some odd reason i am not loosing wieght, i weigh nearly 17 stones and am only 22, is there any thing you could advise me how to loose weight fast effectively. i also been dieting.

  13. hey tim i just wanted to say that i have been going to gym for the past year, and have controlleing my diet, but for some odd reason i havent lost any wieght, am sick and tired of myself, i weigh 17 stones and am 22 years old. is it possible if you could help me how to loose wieght fast and effectively..

    Thank you very much.

  14. Tim, my name is Maria.

    I hope you get this E-mail..

    Iam 5’8 and weigh about 190-210lbs.

    I’m tall and some of it’s muscle but I dont want to look big burley or chubby, I’ll be 18 in March and I at least want 20-25bs gone. I’LL DO WHAT EVER IT TAKES, ANYTHING! Can you help me please?

  15. Thank you Sarah for your comments. Actually, I go on the scale only on Saturday mornings. When I started this diet, I kept losing weight each week, but its about 2-3 weeks that I have not lost any weight at all! 🙁

  16. Maria,

    I’m not sure what you’re asking for here. Tim has already posted is solution, or at least what worked for him.

    If you think that’s insufficient knowledge, I urge you to get the book “Ultrametabolism” by Dr Hyman. It’ll give you not just plans/guidelines for what to eat and what to avoid (which is towards the back of the book) but also the backstory, the rhyme and reason for what’s going on. And it’s a pretty current publication, with references to technical publications up the wazoo. Not that anyone is expected to dig out those publications, but it shows he’s done his homework. It’s quite an enlightening read.

    And from your message you sound adverse to exercise, at least in terms of some sort of fear of bulking up. Unless you’re genetically predisposed to bulking up (you only need to look as far as your siblings, parents and grandparents to get an idea here), you’d have to seriously bust your butt for a while before starting to look ‘burly’. In the interim, any cardio and weight training exercises will help; lean muscle mass will burn fat even at rest.

    Put another way, rather than worrying about acquiring a different look through exercise, why not just try the exercise first before complaining? I expect you’ll be pleasantly surprised.

    If on the other hand you’re looking for a magic pill or magic wand or other information which neither doctors nor health professionals of any kind are privy to, I think you’ll be sadly disappointed to learn that nothing of this nature exists. Well, there is lipo, but my guess is no surgeon would agree to do this on you until you’re older.

    To recap: worry less about someone else coming up with a magic plan for you, and take charge of the situation yourself by doing something today. The longer you put it off looking for that magic wand, the longer nothing changes. Changes for the better, that is; there’s always the possibility that it’ll change for the worse.

    If it’s any consolation, here are the three greatest challenges you’ll have with exercise: 1) getting yourself to the gym (and the ‘gym’ could be your neighbourhood, if you prefer to walk/run in your own area), 2) actually doing one/any exercise; if you do more, it’s a bonus, and 3) sticking with a plan for any length of time.

    If you can take care of #1, then #2 will tend to follow naturally, and if you can take care of both of those, then #3 will become easier to follow.

    It’s easy to talk yourself out of doing any exercise when you’re feeling a little blah. Just take care of #1, and the others will be quite a bit easier to do.

    Oh yeah. And get that book Ultrametabolism, too. 🙂

  17. I started following this program on Monday after reading this post. I feel really good and think that I can stick with this for long term. I am going to be tracking my progress weekly on my blog.


  18. Hey Tim,

    My friend turned me on to your book (Audio) last week and I’ve probably listened to it twice through on my own as well as played it for friends when ever they come over or we all go for a ride. It’s AMAZING to FINALLY have a literal “owner’s manual” for life and for taking our most valuable assets back…Time, mobility, cash flow and Youth.

    Anyhow enough strokin’ ur (noun). I really appreciate the info you put on here and how you update it frequently. My question is I do not drink alcohol what so ever. I was wondering if you could help me discover an alternative to the wine in your “evening supplement cocktail?”

    I don’t claim to know it all even though I was top salesman 3 days in a row while working at GNC for over 4 years. =) However, I could definitely use the insight. Would something like bilberry or grape seed or other antioxdants produce the same fat loss properties?

    Thanx a ton,

    J.T. Day


  19. Holy crap TIM!!! I’m sorry dude for leaving that long comment and asking for your help. I just scrolled up from here and saw the time devouring questions of EVERYONE relying on you for the GOLDEN ANSWER. I didn’t realize there were so many posts. I’m not sure they took you seriously when you said…Where can you contact me..”I’d rather you didn’t!”

    Oh well maybe if you have a free sec (not likely) u can reply. However I wont hold my breathe for ur answer my man. Sorry didn’t mean to seem like all the other info leeches. Take care bro and I WILL see you on CNN someday.

    J.T. Day


    P.S. Oh and when you have a sec can you send me a supplement that I can take once a month and drop 10 pounds a day and have an 8-pack by the end of 2 weeks. BTW I’m 500 lbs and 5′ 6″

  20. The Michael Thurmond 6 Day Diet is similar. You lose 6 pounds in 6 days, or a pant or dress size. It’s for when you have a dinner party coming up on a Saturday and you start the diet the Sunday before. I ate the man’s portion’s instaed of the womens because I was left too hungry. I am however larger than most men @ 5’10. Your pan’r definately fit again before the party.

  21. The South Beach Diet which I was on for a bit works quite well. Being a much less extreme and healthier version of the Atkins Diet you actually manage to keep it off. The breakfast is alternating eggs with veggies and organic berry smoothies with protein powder( whole foods sells really nice protein powder). It has carbs but it gets your metabolism going and there are no added sugars ( add Stevia if you want it sweeter.. which is a plant extract)

  22. Not to be too tedious, but, “Eat as much as you like of the above food items.”, means exactly…what?

    Color me curious,


  23. Holy Crap, Batman!

    Read your book, Tim. You are obviously a genius. My product is a service with online classes for at-risk kids, national audience with IT and Bus. Mgt. courses, so they have can find jobs better than Hardees or Hooters.

    Then I stumbled on your 20 in 30 weight loss program, followed it to the letter and started on a Thursday AM and lost two lbs in two days, ate crap on Saturday all day and began again on Sunday and lost another 5 lbs in the next week. I also lost an incredible amount from my lower intestines! Unreal! Felt good but scarey as I had not “gone like that” in years. I have also noticed losing a lot more from the bladder too.

    Now this is interesting. On the second Saturday, I started off with sweet rolls and an almond joy bar, then felt yuckey for about two hours. You have to understand that before starting I was eating (I am not exaggerating here) 20 or more ieces of candy a day, plus icecream and lt of bread, or whatever pastries were handy. Now, suddenly I find myself repulsed by the thought of candy. I have two delicious cherry Tootsie Pops in my pocket, which I used to eat easily up to 5 a day, and I could not bear the idea of eating one! So weird….not just NOT tempted to eat sweets, actually repulsed by them!

    Other diets was always this fight to resist temptations for sweets…and now I am thinking I will not be able to eat certain sweets again…a lot of them that used to be easy to eat, actually unable to resist.

    Here is what has happened in 10 days:Lost 7 lbs, lost cravings, no acid reflux, keep even energy all day…no more drowsing during the day, and just feel more “even” and “well”

    Now, I have been eating cheese, not a lot, and quite a few nuts, plus soy milk (I eat seafood, eggs, no meats). Are these unrestricted or ??? I want to keep losing as I am about 33 lbs overweight…well, only 27 now!

    Thanks, Tim, you are a lifesaver.



    Tony, congratulations! Thanks so much for this great comment, which made my day. I appreciate the kind words, but YOU did the work. Well done 🙂

    All the best,


  24. I don’t think I’m doing this right. Bear with me, I’m a little slow.

    So, if I have eggs, beans and veggies for breakfast, then I do eggs, beans and veggies all day every day? OR can I have eggs, beans and veggies for breakfast; chicken, beans and veggies for lunch; and pork, beans and veggies for dinner?

    Can someone clear this up for me? I really want to give it try, but want to ensure I do it right.


    Slow Guy

  25. I have tried literly evry diet out there. this one seems credible and i am desperate, i jsut followed a diet word for word for the last 2 weeks and gained 3 pounds! i need something to work for me soon because i can’t keep gaining. i have all my food made adn im ready to start tomorrow. keep your fingers crossed!

  26. Tim,

    Loving the diet man! Been on it a week now! How do I start a blog just like this one? Ur the man and I have recently begun reccomending your diet whenever possible and probably have turned over 20 people on to your book in the past week. It is AWESOME! As a personal trainier I can say with all honesty I have known about this TYPE of diet, but have always feel unfull or had cravings. I actually find this to be the easiest and most complete diet that produces the most even yield of energy ALL day! Thanx for taking the last little bit of guess work out of it for us all (the tasty meal plans with pics Of which I’ve been taking pics too), including those of us that may “think” we are in the know as trainers.

    ~J.T. Day


  27. Just a quick question i forgot to ask before, is stevia allowed? and things like cocoa or carob powder or no? adn what about plain yogurt or soygurt? hahah i know soo many questions sorry! i just need a little direction

  28. Porky,

    Yes my man the latter portion of your question is correct. Here is My breakdown from last Friday Jan 11, 2008 to help clear things up.

    J.T. ate:

    Woke up 9am

    MEAL 1 (10am)

    -32oz H2O

    -1 cup mixed veggies (Can be frozen, canned, fresh)

    -4 egg white with 1 yolk

    -1/2 a 15 oz can of black beans



    -Creatine (Sugar-Free mix from GNC)

    -32oz H2O


    -32oz H2O

    MEAL 2 (230pm, White carbs permitted post workout due to glycogen deficit incurred from exercise)

    -32oz H2O

    -Handmade 15″ pizza topped with chicken breast, cilantro, tomatoes, bell peppers, red onions, low fat mozzarella, marinara sauce. (Only consumed max 4 of 8 pieces and saved rest for the next day)

    MEAL 3: (6pm)

    -32oz H2O

    -4oz Pan seared steak chunks

    -1/2 15oz can of pinto beans

    -1 cup of frozen peas pan seared with PAM cooking spray

    MEAL 4: (9pm)

    -20oz H20 (Closer to bedtime I consume less water to prevent frequent bathroom trips throughout the night)

    -4oz pan seared porked loins/chops

    -1/2 15oz can of great northern/white beans

    -1 cup of canned peas

    Bedtime 12am

    A few tips:

    I’ll tell you what I tell my clients if Tim doesnt mind??

    -Lack of conveinence kills a diet quicker than anything. Do what you can to use the GOLDMINE Tim has given us all here plus the little nugget of info I provided and run with it. IT WORKS REGARDLESS of what ANYONE on here posts or says, trust me. If it doesn’t the person is not following it GAURANTEED. From being a personal trainer for 2 years I am 100% certain that is why anyone would not see the results they desire. It comes down to discipline and living for that cheat day. Invest in some portable plastic ware if you are out of your house more than 3 hours a day. YOU MUST make it easy for you to stick to or you WILL NOT…GAURANTEED!!

    -Keep in mind I may take vitamins and creatine, but if you just follow his diet you’ll get everything you need and more. I take these supps for personal reasons.

    -If your schedule does not model mine then make the hours and meal times work for you. Basically work in 4 GREAT tasting and even GREATER for you meals each day. If you workout you are allowed to eat white carbs for one of those meals (such as his example of post workout pizza).

    Do this 6 days a week and you can lick Crisco sticks all day Saturday if that’s what turns your crank! (Of course you may sub in any day for the cheat day just ensure it comes after six committed days of eating on target. (EXAMPLE: eat healthy Thurs thru Tues and ur cheat day could be Wednesday if your schedule doesn’t permit a Sat cheat day)

    -Track what you eat, when you ate it and how much. The more detail the better. I promise you anyone who does this will be able to see in black and white why the diet did/didn’t work for them. “They’ll be like oh I thought we didnt have to count those 4 beers I had Wednesday night with friends since I didn’t eat dinner and they aren’t really food!” Yea, I’ve heard that one once or 8 times in my life. Basically hold yourself accountable and if not on track to where you wanna be each week (Clothes fit better, feel better, more energy, wieght loss whatever) then review your log and see what “cancers” in your routine are slowly and silently killing your success.


    I don’t mind helping people out, but all the info is there people just read it and think it over and use common sense to fill in the gaps.

    BOTTOMLINE: Even if you are not sure how much of the veggies, meat, legumes (beans) to eat, use ur judgement. And by judgement I mean if you feel un full eat more of the lowest calories item til you do. I can gaurantee that over eating on spinach is going to be better for you 8 out of 7 days a week than eating just 10 french fries.

    ~J.T. Day


  29. I guess I need this answered, as I am looking at this as a lifestyle. Sweets now make me feel yukky on Saturdays!

    So, someone just answer these questions and I will NOT pester anymore.

    Now, I have been eating cheese, not a lot, and quite a few nuts, plus soy milk (I eat seafood, eggs, no meats). Are these unrestricted or ???

    How about cottage cheese?

    Thanks, Tim.


  30. I guess I need this answered, as I am looking at this as a lifestyle. Sweets now make me feel yukky on Saturdays!

    So, someone just answer these questions and I will NOT pester anymore.

    Are the following “OK” in general:


    Cottage Cheese?



    Thanks, Tim.


  31. Tony,

    The “magic” behind this awesome diet of Tim’s is the GI. The glycemic index, if you are famaliar, basically is a rating of foods and the insulin response it cause your body.

    Go to the above website and read a little. The foods he suggests work because they have low to median values. Since they are broken down slower and/or cause less irratic spikes in your insulin levels. With less flucuation your body does not tend to store the foods we eat as much….

    That’s all Immsa give you for now since I pointed you in the right direction and if you really want to “apply” the knowledge I know you’ll track it down now.

    Great Luck Tony,

    ~J.T. Day


  32. J.T.,

    Being the extremist that I am and craving definitive and lasting results from this effort, I assure you that will follow the regimen to the letter, so long as I’m certain how it goes…and now, thanks to you…I get it.

    Let me put it this way, for the last six years I have been a hi-carbo consuming vegetarian and, despite a reasonable exercise routine for a desk-trapped dunderhead, put on almost thirty pounds.

    I have temporarily set aside my vegetarianism, much to my own disbelief. But I am determined to give this the complete effort. In fact, my request was post having started on the diet. After the first five days, the results have been a bit up and down. Fortunately, for me, at least, less up and more down. Let’s hope it’s a trend.

    I can say that I’m hungry a lot of the time. I never realized that giving up the “whites” would leave me feeling this way. It’s a surprise, indeed. But, so long as the results go in the right direction, I’d gladly trade being hungry for health and a life of less girth.

    As to tracking everything I eat…, I’m afraid that I’m just not the type. Besides, I figure that so long as I stick to the very simple details of the diet as laid out, without attempting to shove in an extra this here, or a questionable that there, all will be well.

    But boy, two major things…I’m spending a lot more on groceries because meat ain’t no way cheap! I forgot. Further, do I ever look forward to that cheat day!! I wonder if I’ll pass out from the insulin rush!

    Thanks again J.T.

    Keep the focus!


  33. On my 3rd week.

    Noticing some results – along with being tired a lot – despite eating more than 99% of posters in this thread.

    Also added:

    nuts (Not sugar roasted)

    cottage cheese

    veggies galore


  34. Hey Tim,

    Just wanted to say thanks for the free information. This is Josh, I’ve posted before back around before the holidays. I had great success for while I was on this but the holidays through me for a loop. I’m also unemployed at the moment so it’s really really hard sticking to a diet when all I do all day is send out resume after resume online and sit in my office at home. But, I’m back on the bus and stoked about it! I live in Colorado so hopefully when I gain a routine again of working incorporated with my working out schedule, and fun snowboarding and biking on the weekends i’ll be able to deploy this great strategy with greater ease. However, I just wanted to say thanks for the info. I went out and purchased your book which has also inspired me to pursue the creative aspect of making money. I’ve been a long time ebayer selling off old sports equipment I had or would buy and use. I’m presently trying to figure out a game plan for working from home, my ultimate dream would be to live on some land overlooking the Sasquatch Range, the tetons, or something of the like. I would love to be able to run an online business from my home, it’s been a dream of mine as far as I can remember. Your book has inspired me to keep an open mind and to keep the wheels cranking in order to figure out the steps I need to take to reach my dream.

    Thanks again for everything, and to all who are skeptical about this eating style, it truly works if you stick to it. I noticed I loose a good amount the first week or so, probably stored fecal matter and excess water, then taper off to a steady 2 lbs a week. I’m 28, use to be in the Navy and in great shape but when I got out I pursued my bachelors so lots of time has been spent at the computer with soda’s and peanut m&m’s.

    On a mission to regain my true self baried under this insulation in an effort to be a positive person full of energy again.


  35. Shanee,

    I would recommend asking your doctor. They might suggest certain foods to compliment your specific needs and examine whether your age determines certain supplemental considerations. Good luck!

  36. Dear Tim (Josh, too):

    Tim: I really do not know how one can write such a perfect book. I am an author, and a professor, and read and write a lot, and I could not find one error in your book, not even an awkward phrase.

    Two reasons, possibly: 1) Such an enthralling book, one does not notice anything but one powerful message; or, 2) One great writer and/or proofreader.

    Regardless, #1 is true – just brilliant. And I have read many self-help books, written a few, but yours stands out above all. One is that it is effective, meaning it works, and it works without buying and trading real estate, storing boullion, placing small ads, etc. It is above all that, it “helicopters out” above those narrow solution-oriented promises and talks about a pragmatic philosophy (underline both words equally) that applies to anyone that is not imprisoned, and had a brain that can comprehend the concept of “reflectivity” – maybe THE essential skill to create success. And you do it so well. It has changed my life and,interestingly, some of it automatically…such as getting my desk, schedule, clothing, you name it, organized. This was living proof to me that there is validity in what you teach…it aligns your life energy, as a laser beam organizes light packets to enable the cutting of steel. With Primary Domino Thinking in addition – a fundamental problem-solving skill, the ability to reflect and control one’s thoughts then becomes THE tool to dictate the body’s movements. Thoughts become things (say it 20 times :-). You provide the right thoughts a completely necessary platform for change. Thank you.

    My report: Down 8 lbs in two weeks…pants fit better…do not huff/puff getting into the car, and my belt does not slip below the bulge as much. I have a ways to go, but am doing it, and easily. Never hunger pangs, never low energy, sleep like a baby with no reflux…wonderful!

    Will keep you posted on my goal and product soon. It is happening, just have to complete the sale of one of my enterprises to clear THAT deck to liberate more of my “light packets” hehe.

    To Josh: I hope what I just said helps you, too, Josh. No one on here is more skeptic (on this “kind” of help/book) than I am. That is why I wrote my works, too, is: Enough BS! Enough raising false hopes in people who do not need to be let down AGAIN by some prophet with book sales as their number one reason for “helping you.” The best money you spent on your limited budget is Tim’s book. Reread it several times throughout your self-help campaign, and let parts sink in – different things will sink in with each reading…so this is important. Then, simply (but not easy), is to DO IT! Just let go of the doubt and skepticism. Many of us have already done that for ya! hahaha… So stick with it. You have my heartfelt encouragement, and let people know what kind of work you do, maybe someone can help.

    My best to you, Tim and all.

    Tony the Slimmer

    By the way,

  37. To Anthony above; Thanks for the kind words of inspiration!

    I’m at a stage in my life of multi-directional crossroad choices so it’s been a real treat to have been turned onto the works of Tim’s life through his book and this site. It’s been quiet the challenge to stay positive in figuring it all out while I peer down each road wondering the journey, and ultimately, the outcome. I’m like many mid to late twenty year olds I guess, I’ve served in the Navy for a tour, finalizing my BA as we speak, and trying to figure out “my purpose” in this world. What’s been most challenging for me aside from figuring out a career is figuring out a location to live. I was exposed to a great life in the Rocky Mtn.’s growing up, a life of adventure hunting elk, dropping cliff’s on my snowboard with my bro’s, exploring uncharted territory on our bikes (or so we thought), and so forth. However, the other aspect of life that I find rewarding and essential is family bondage. Unfortunately my family reside in the East where none of my passions for life are in abundance or even available. So, figuring out what means more, if you can actually do such a thing, all while figuring out a career option has done a real number on the psyche. Due to this intense thought process in my life, I began to turn to cooping mechanisms such as comfort foods which ultimately packed on the lbs. Thanks to Tim’s book I have been inspired and have since started thinking creatively outside the social norms again which has just been great for becoming motivated to regain positive living. The diet plan is helping me as it aids in the regaining of the physical self I once had when I was an athletic snowboarder and military soldier not that long ago.

    Anyhow, I know I keep repeating myself but thanks again to Tim for making the leap into the unknown realm of entrepeneurialship of both lifestyle and financial choices. It’s an inspiration as it offers up hope for figuring a way out of the rat race that most of us are subjective to live.

  38. holy cow! according tot he scale i have lsot 5 pounds and i’ve only been doing this for three days! now i will assume some of that is waer weight but thats still pretty unbelieveable!

  39. Is edamame ok to use instead of pinto or black beans?


    Yes. Edamame is just soy bean, and it’s ideal for this diet.

    Good luck!


  40. Hi Tim, new to site and just finished your book – GREAT, re-reading it again.

    Assuming corn does not fall in the white carb/gluten category, here is a great breakfast that even my kids love – heuvos rancheros:

    For One:

    1 corn torilla heated in pan 30 seconds per side

    cover w/layer of fat free refried beans

    Optional: add layer of cheese

    microwave ffor 45 seconds to heat beans/melt cheese

    top w/salsa

    add fried egg (or egg cooked favorite method, but the liquid yolk adds flavor

    top w/ranchero sauce (I use small can of green chiles pureed w/3 Tbs lime juice, dash of adobo seasoning and cumin – pureed till smooth.

  41. Hiya, Tim,

    Tony here: 8 lbs slimmer…and marching on. I would like you talk (or someone) about “plateauing”. I am resolute on this program, maybe forever. I can live with one day of gluttony and the rest on this healthy diet which is quite darn tasty to me.

    BUT my mother-in-law (no, forget the stereotypes – she is terrific lady) lost 5lbs weight at first, then loses none for one week, then only a one lb the second week. Is this a to be expected frequent occurrence (occurence? ocurrence?)?

    But she has gotten into her powerwalking again, and I have gotten back into my daily 30 minute power walks, plus some free weights, which I had neglected for a year. This means to me that this program added inspiration to do other healthy things as well…and that should not be overlooked in my mind (or yours to, Dear Reader 😉

    Keep on keeping on…


  42. I agree with Tony. I have developed quite a taste for the diet and do not have hunger pains or miss the other foods I enjoyed for so long.

    I am down 10-12 pounds so far and will keep on going until I also plateau which I assume will happen at some point. In my case I think that will be awhile.

    I do have one question about fruits. Should those only be eaten on the day of indulgence? Bananas are so good in many ways that I do miss those.



  43. Did this work, in the long term? If you lost weight (and I’m sorry here; this is the first time I’m visiting your blog), were you able to keep it off? Personally, I don’t think not exercising is the best idea, but hey, I could be wrong…………….:)

  44. 2 questions

    1. does oatmeal count as a white carb? (hope not as it is a) easy b) tasty and c) v good for cholesterol


    2. how would you modify this for a low animal protein diet? I am not a vegetarian but by inclination tend to leave meat for dinners in restaurants, and eat a mostly veggie diet the rest of the time. Obviously the beans provide some protein – would you just up the quantities?


  45. I have recently been playing around with this diet and realized that to combine with the 4HWW techniques, I needed to create a weekly menu planner. I’ve combined the 4HWW and another blogger’s Menu Planner together to create a 4HWW-style Diet Menu Planner that I posted on my blog at:

    I’d love your thoughts about the menu planner. Perhaps ways to suggest 4HWW-diet style meals?


  46. I’m a woman, have 20 pounds to lose. Have followed the diet EXACTLY as Tim says, including one glass of wine before dinner and the three supplements. I am on my fifth diet day and have lost one clothing size. I am never hungry and have no carb urges.

    If you’re not getting results, I suspect you’re incorrectly modifying the diet, cheating, or not eating all the categories of food in four small sittings.

    Losing 20 pounds of fat in 30 days is extraordinary, which is why you checked out this post. To get an extraordinary result, you need to find a compelling reason to commit 100%. If you’re more worried about variety and flavor, then now is not the time for the diet because you are more committed to your eating experiences than losing weight, which is probably why we all have weight to lose in the first place. So try something like South Beach instead, and come back here when you’re serious about listening to Tim for 30 days.

  47. Tim,

    Have just started my fourth week of the diet and I am impressed. I lost 11.5 after my first two weeks. I have since assisted 2 friends on to this simple and scale-able nutrition plan. Thanx for putting this all down for each and everyone of us on here.

    Best regards,

    J.T. Day


  48. Hi folks,

    I’m starting this diet today….need to loose 21bs is total but if i can loose half of this by 7th March for a friends wedding I will be happy. I have bought the supplements, the chromium and niacin but could not get the Policisanol. Would this have a different name in Europe? i.e. your eggplant is Aubergine to us? As the assistant in the Health food shop didn’t recognise the name? Also what time of day do I take these supplements and how many tablets?




  49. I like your diet advice and everything sounds good except for the fact that there are some website that recommend drinking milk b/c it helps loose weight. You advice against it. Got milk? Why do you suggest ‘no’?

  50. Hello!

    I came across this website while trying to find out a way to loss some weight.

    I”m 5’4 and weigh 231 pounds. I have lost 10 pounds so far, but the weight loss has stopped. I eat what is bread, mostly veggies and chicken/tuna/protein shakes and use the eliptical machine for about 1 hour and 30 minutes everyday. But I’M NOT LOSING WEIGHT ANYMORE!

    If can one can help, give me suggestions I would appreciate it.I’m looking to lose about 20 pounds a month and I”m very commited. Its been a month now and have not cheated at all!

    Please help me!!!!!!!!!!!!!!!!!!!!!!

  51. I have problems eating pinto and black beans because I have IBS. Lentils arent really offered in a lot of places. What would you recommend in stead? Green beans? I might be ok with limas but are they too much? I want to lose 30 in 30 days. I have a trip I leave for in the Carribean March 13th.

  52. Tony here. I weighed in this morning…it is Happy Saturday here in Snowland! I lost one more lb., but more importantly I feel great! I don’t care if I lose another lb. I will stay on this diet, er eating program. I love Saturday and indulge in eating anything I want. Yes, I have cravings…but they can wait for Saturday. And understand these are not the almost painful, gnawing pangs or the almost always diet buster: Unbearable Temptation. These are minor…like boy a bowl of ice cream would be good watching TV tonight. I just open my freezer and see Saturday’s Ben & Jerry’s Cherry Garcia. Instead of saying to myself “I can NEVER have this again! Dammit!” I say, “Hi, Sweetie, see ya soooooon!” Hahaha…silly, eh?

    Nope. True. Totally different. If one cannot stay on this eating program and wait for Saturday to eat harmful foods, then maybe the terrible stapling is for you…yuk.

    I say Buck Up, and do this for a year, and see what happens. Journal on the GOOD THINGS this diet brings you and you will feel stupid if you go back. Here is MY LIST, and why I do not worry about “relapsing” e.v.e.r. (one day at a time).

    No more regurge at night. (Huge! Imagine knowing every night you will have that awful experience maybe.)

    No more heartburn.

    No more feeling “bloated” and “stuffed”.

    No more growth in fatty areas.

    More energy.

    Sleep better.

    Feel lighter.

    Older (smaller) clothes fit.

    Head clearer.

    This is what I call my ERP List. When I gave up cigarettes, I took a 3×5 card where I had listed all my issues with smoking…the things I hated about it…folded it and it fit right into the cellophane of the cig pack. Before I smoked I read that list. After I quit I kept that list and read it when the Euphoric Recall hit, only telling me of what “good” things I was missing out on now. Worked.

    I suggest if you will have a good time doing this for a year, maybe you try the Euphoric Recall Prevention list.

    C’mon, you know it’s worth it, and it is the Truth. I love being guilt free about my self regarding eating/weight. And I love my Saturdays!

    Here I come Mr. Garcia!



    No more GUILT (Huge!)

  53. Another great post! Especially the concept of the “one day off” immediately makes this kind of change seem way more achievable…

    Just a quick question (off topic, sorry!):

    How do you print out this blog? It does not seem to work on my computer, something I never encountered before. I am the type of person who loves to take inspirational posts like this with him to re-read often, so any help from you guys would really be appreciated!

  54. Hey,

    On day 5 of the diet, feel lighter but haven’t actually weighed myself yet. But….no has answered my query, sent last week, about when to take the supplements and how many? Can someone please respond and let me know? I’ve been taking One Niacin in the morning and thne one again at lunchtime with one Chromium. Does this sound right? Please some one put me out of my agony as I really want this to work for me. thanks Amy

  55. Re: Ladyneedshelp, whose weight loss has stopped,

    If you haven’t cheated at all, then you’re not following the diet recommended in this post! According to Tim, you HAVE to eat some “bad stuff” on your one day off to prevent your body from adjusting to the new diet. Otherwise, your body will think, “Uh oh, I’d better hang onto this fat, because I’m going to need it! I’m not getting enough coming in!” But if you “cheat” once a week, your body will continue to burn calories at a more normal pace.

    Just a suggestion, after reading your post.

  56. Amy,

    Go to post #21 and Tim describes the supplements. If you have questions afterwards let me know. I just got these myself.

  57. i am only 14 and already overweight! ive begged my parents about buying pills or anything…but they really desperate to lose weight before spring break when we go to hawaii.

    its 9:45 and ive been reading many many websites searching for the best website giving the best diet and this is the one!

    however, the problem is that i go to school and i cant get lentilles or any green beans. the only food i could get would be a sandwich with tomatoes, salad(without dressing) and ham. or an already made salad. but how can this make me NOT eat from 1 pm to 6pm? can i eat 1 or 2 apples in the afternoon?

    also, i wake up at 6:30 a.m and rarely eat breakfast and then i eat lunch from 12:30 to 1:30. sometimes its so hard to not go in the cafeteria and buy something else than my sandwich that i go to the library.

    every year i take at least 15 pounds and every year i feel everybodies eyes on me when im at the beach! also, my school is full of pretty little goody two shoes who all dress up in american eagle of abercrombie. i love fashion and would be so glad to be pretty and be able to spend my money on clothes. also, my parents would be so pround.

  58. I am going to try this diet it sounds like it will work for me but what about spices, can I use spices such as garlic and onion powder and even salt?


    All of those are just fine.


  59. I have been working on losing weight for a while and stumbled on this. Really sound, straightforward, good advice. I appreciate you posting this and not asking for money to see it. Have you tried crossfit? I am in the military and it felt great when i tired it and i am doing it regularly now and am seeing results, diet is my biggest problem but I will try to follow yours. thanks again. is the website if you want to see it.

  60. This diet works… for a while. For a long term solution, I think the cheat days are key.

    I embarked on a similar diet to lose 100 pounds. High protein, 1-2 meals a day, under 500 calories per day, with cardio and weights 5 times a week. It was basically combinations of chicken, rice, and lentils (with various spices and veggies such as onion and tomato for taste) with the occasional fresh fruit snack — all fresh and cooked, nothing pre-made or packaged. I’m a 26 year old male.

    This worked remarkably well — I lost 20 pounds the first month, then 20, then 25. Then it stopped. I went from 280 to 215, just 35 shy of my goal. I’m pretty sure that my metabolism finally slowed down to meet my caloric intake, so 500 calories is no longer a small amount. In retrospect I did have the occasional cheat meal — invariably, I found myself eating out with friends and it was nearly impossible not to eat a ‘bad’ meal. Just before I hit a brick wall I had put my foot down and stopped having those cheat meals. I imagine if I go back to that I will start to lose weight again. If not, I’m going to have to stop dieting for a while so my metabolism gets used to, say, 1500 calories a day, then I can hit it with 500/day for a couple weeks to lose some more, and repeat ad nauseum until I’m finished losing weight.

  61. Tim,

    This is a great diet. The results have been astonishing in just one week with real focus. I can’t wait to see what comes about in a month or even by early summer. One question, what about nuts (almonds especially)? Are they too high in fat or could they substitute for anything else on the list?

    Once again, thanks for the great info.

  62. Started on the Sups last night. I couldn’t believe how cheep they all were. I paid about $25 for all of them. Took them before bed, slept fine…probably due to the wine I washed it down with. Took the Niacin this morning and went to work. started itching and went in the bathroom to check it out. Arms and legs were covered with red blotches and I felt 20 degrees warmer than normal. Read on the internet that it is a common side effect of niacin, and that niacin had some negative effects to liver. Ended up leaving work to go home and rest…feel like crap.

    Recommendation: research side effects before taking any sups.


    Hi Jeremy,

    It’s absolutely critical that each consumer do his or her homework. That said, “niacin flushing” is very common but generally passes after a week or so of use. As with anything, do your homework, then start with small doses to assess tolerance. Using niacinamide instead of niacin will generally avoid this flush, but not always.

    Good observation,


  63. Tim, Tim, Tim,

    I have just started this diet yesterday and I feel that I can really stick to it. Should this diet be a lifestyle diet or something that should only be done for the short term for health purposes? Also, can I have fruit as my snack for the day? I don’t really have time to work out much and am sedentary for the majority of the day due to my job so would this diet (20 ibs in 30 days) work for someone such as myself if I really can’t find the time to exercise? I am 28 years old currently 5’4″ & 155 ibs. My ideal weight which I have been since last year has been 125ibs. I started gaining slowly once I began this job and haven’t been able to nip it in the butt. I never had to worry about my weight before I started this job so diet is very important now for me. Please provide me with your insight.

    Thanks 🙂

  64. Jeremy, niacin that you take, buy the niacin no-flush it will not give you the sudden rush of blood to the surface capillaries.

  65. Ladyneedshelp: You may be over exercising. My studies say that the body starts conserving energy afer 1 hour of exercising unless you are an athlete. Add lots of water to your diet that will help in stop water retention. therefore reduce weight. It tells the body there is plenty of fluid coming in.

  66. I have not read through all 500 replies but want to interject two things:

    – The “cure” for niacin flush is consuming 20 mgs of complex carbs (I usually mix some maltodextrin with water and the flush is gone in 10 minutes). Any complex carb will do though.

    – For bread lovers, Ezekiel bread with work with this because it is low glycemic.

  67. Thanks Dave,

    #21 is where I got the info on supplements, but it doesn’t actually tell me when to take them, except that Tim ‘takes another one Niacin first thing in the morning’.I’m just not sure what time of day I should be taking the others? Maybe you could let me know? thanks



    the assistant in the health food shop where I bought my supplements informed me about the ‘Flushing’…and she gave me a ‘NON FLUSH’ Niacin, so maybe try that. I have not had any trouble with it.


  68. Hey,

    Am a bit young for a diet, i know but i think i am fat

    am thin at my upper body but i hate my legs the upper bit my theighs =[

    i am 13 years old and weigh 7 and half stones =[

    how can i loose weight?

    please send me and e-mail back as soon as possible


  69. I seem to have hit a plateau this week and am not losing weight. I am following the plan and doing cardio for 20 mins a day. The only thing that changed is I started taking the supplements this week. Could my body be adjusting to those? Anyone else experiencing this?