How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise 5,965 Comments

Written by Tim Ferriss Topics: Physical Performance, The 4-Hour Body - 4HB, Uncategorized

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

Posted on April 6th, 2007

Related & Recommended Posts

5,965 Comments

Kerry-Ann — January 1st, 2008, 5:38 pm

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.
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Maggie — January 2nd, 2008, 7:13 am

Is there anybody who knows how you should stay motivated when the scale is stuck for weeks?
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Taylor — January 2nd, 2008, 7:13 pm

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.
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valantina — January 3rd, 2008, 1:22 am

I feel like this is going to work.I will try it and see. Just one question. What do u eat for breakfast?
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sabzy — January 3rd, 2008, 10:59 am

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
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lacey — January 3rd, 2008, 5:33 pm

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!
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Kendra — January 3rd, 2008, 6:34 pm

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

Thanks!
Kendra
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Amy — January 4th, 2008, 10:19 am

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.
Amy
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Jim and stuff — January 4th, 2008, 2:10 pm

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.
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Evan — January 6th, 2008, 1:00 am

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.
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Naked Girls Naked Black Men Girls Naked — January 6th, 2008, 9:25 am

Naked Girls Naked Black Men Girls Naked…

I can not agree with you in 100% regarding some thoughts, but you got good point of view…
Antiquairia — January 6th, 2008, 4:55 pm

This is great! Do you recommend anything different for women in their early 40s?

Cheers,
Antiquairia
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vic — January 7th, 2008, 4:07 pm

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?
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Israel — January 8th, 2008, 12:56 am

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.
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Sarah — January 8th, 2008, 12:41 pm

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.
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Asmah Naz — January 8th, 2008, 2:53 pm

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.
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Asmah Naz — January 8th, 2008, 2:56 pm

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.
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Maria — January 8th, 2008, 10:50 pm

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?
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Maggie — January 9th, 2008, 6:27 am

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!
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Jim and stuff — January 9th, 2008, 10:03 am

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.
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20somethingmoney — January 10th, 2008, 1:01 am

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.

Thanks!
Reply
really? « No Great Thing — January 10th, 2008, 1:07 pm

[...] nogreatthing 12:07 pm I read an article yesterday about losing 20 lbs without exercising. One of the first points they made is cut “white [...]
J.T. Day — January 10th, 2008, 9:43 pm

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
PDX
Reply
J.T. Day — January 10th, 2008, 9:56 pm

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
PDX

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″
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Sarah D — January 11th, 2008, 6:33 pm

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.
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francesca — January 12th, 2008, 9:32 am

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)
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Art Johnson — January 13th, 2008, 9:40 pm

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

Color me curious,

Art
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Tony — January 15th, 2008, 10:13 pm

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

###

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,

Tim
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Slow Carb diet is now in gear « — January 16th, 2008, 6:18 pm

[...] going to go for a simplified version of the slow carb diet advocated by Tim Ferriss on his blog. Wish me [...]
Porky — January 16th, 2008, 8:01 pm

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.

Thanks,

Slow Guy
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Rose — January 16th, 2008, 11:31 pm

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!
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J.T. Day — January 17th, 2008, 3:16 pm

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
PDX
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Rose — January 17th, 2008, 4:10 pm

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
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J.T. Day — January 17th, 2008, 4:11 pm

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
-vitamins

1230pm
-Creatine (Sugar-Free mix from GNC)
-32oz H2O

WEIGHTS/CARDIO (1pm)
-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 hope all this helps and I HOPE EVERYONE READS THIS SINCE IT’S PRETTY MUCH A SUMMARY OF EVERYTHING TIM WROTE ABOVE. EITHER AT FIRST OR IN RESPONSE TO OTHERS QUESTIONS ON THIS BLOG ABOUT “LOSING 20LBS IN 30 DAYS.”

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
PDX
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Tony — January 17th, 2008, 6:40 pm

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.
Tony
Reply
Tony — January 17th, 2008, 6:42 pm

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:

Cheese?
Cottage Cheese?
Nuts?
Soymilk?

Thanks, Tim.
Tony
Reply
J.T. Day — January 17th, 2008, 7:48 pm

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.

http://www.glycemicindex.com/

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
PDX
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Porky — January 17th, 2008, 9:08 pm

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!

Pork
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DennyD — January 18th, 2008, 12:04 am

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

cheers
Reply
Switching to Biphasic Sleeping? Start here. - Page 6 - Personal Development for Smart People Forums — January 18th, 2008, 9:03 am

[...] like to know how to best fit the nap in between the meals. Currently I am eating diet similar to Tim Ferriss – low GI diet generally. Any suggestions? __________________ "To change misery, disease, failure and poverty into [...]
Josh — January 18th, 2008, 1:18 pm

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.

THANKS TIM!
Reply
Shanee — January 18th, 2008, 11:27 pm

hi, this seems like a really good diet,
but is it recomended for a 17 year old?
just wondering.
Reply
Brett — January 19th, 2008, 11:13 pm

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!
Reply
Changing Stride … « The Diminishing Dames — January 20th, 2008, 2:53 am

[...] Stride … Well, I’ve tried Tim Ferriss’ How to Lose 20 lbs. of Fat in 30 Days program and it just isn’t going to work for [...]
Anthony Dallmann-Jones — January 20th, 2008, 11:01 am

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,
Reply
mazen — January 20th, 2008, 11:22 am

hello,im just wondering why no milk?
Reply
Josh — January 20th, 2008, 7:13 pm

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.
Reply
Rose — January 20th, 2008, 7:57 pm

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!
Reply
Porky — January 20th, 2008, 10:44 pm

This was fun…for a few days. But I’d like to unsubscribe now. Anybody how to get to that?

Pork
Reply
Nicole — January 21st, 2008, 12:27 pm

What about oatmeal? Its a quick and easy breakfast… but is that considered carbs too?
Reply
ben — January 22nd, 2008, 4:37 pm

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!

Tim
Reply
Slow-Carb Challenge - Popular Blur — January 23rd, 2008, 2:10 pm

[...] happening upon this post (one of many fascinating posts on a fascinating blog), I was spurred into action, finding out [...]
em — January 23rd, 2008, 3:17 pm

how about soya milk?
Reply
Alexandra — January 25th, 2008, 11:40 am

Hi,
Can you combine the diet and the supplement plan to boost weightloss or is it irrelevant?
Thanks!
Reply
What I eat everyday « The call of the wild =D — January 25th, 2008, 6:31 pm

[...] now and I must say my diet is slightly bland. Its a new thing i’m trying out courtesy of fourhourworkweek.com and the GI-diet [...]
Bob — January 27th, 2008, 10:10 am

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.
Reply
Tony — January 28th, 2008, 9:56 am

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…

Tony
Reply
Dave — January 28th, 2008, 8:43 pm

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.

Thanks,
Dave
Reply
The Power of Spontaneity and How to Wield It — January 29th, 2008, 5:47 pm

[...] It’s OK to overindulge every now and again. For crying out loud, health guru Tim Ferriss pigs out once a week and it helps him lose [...]
Amber — January 29th, 2008, 7:29 pm

please help
i am alergic to most veggies so i stay clear of them so what eles would you recommend on your diet
Reply
Amber — January 29th, 2008, 7:30 pm

and i am alergic to fruit
Reply
IAAdmin — January 30th, 2008, 4:07 am

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…………….:)
Reply
justin — January 31st, 2008, 3:31 pm

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
and

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?

thanks!
Reply
justin — January 31st, 2008, 3:33 pm

oh, and…

why is it important to keep eating the same meals?
Reply
Diary of a Four-Hour-a-Weeker » The Meal Planner… 4HWW Style — February 1st, 2008, 6:23 pm

[...] of the hottest posts on the 4HWW Blog is the topic of how Tim Ferris lost 20 pounds of fat in 30 days… without exercising. His basic method: eat 4 times a day, repeat the meals frequently, focus on low glycemic-index [...]
Rex Reed — February 1st, 2008, 6:28 pm

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: http://www.fourhourworkweekdiary.com/2008/02/01/the-meal-planner-4hww-style/

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

Rex
Reply
Renier — February 3rd, 2008, 8:48 pm

You will lose more muscle mass than fat. If you do not exercise but good luck.

Your blog is quite interest.
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kirsty — February 4th, 2008, 6:38 pm

are you sure there is no exercise required? you just said up there “20 minutes of exercise”….whats this?
Reply
Lis Fies — February 4th, 2008, 9:44 pm

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.
Reply
Lis Fies — February 4th, 2008, 9:45 pm

I meant one glass of wine before bed! Sorry. Truly, do the diet EXACTLY as Tim says.
Reply
J.T. Day — February 5th, 2008, 10:14 pm

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
PDX
Reply
Amy — February 7th, 2008, 5:25 am

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?
thanks
Amy
Dublin-Ireland
Reply
Peccant Punditry » Blog Archive » Workout 2/6/08 — February 7th, 2008, 6:05 pm

[...] lost 7lbs in the past 2 weeks, and am going to try and drop ~10 more. My wife and I are on the Tim Ferris diet, its worked well for us in the past, is easy and actually pretty good. Anyhow, I felt pretty [...]
Robert Stouder — February 8th, 2008, 10:41 am

All this sounds good but I still wonder how the Japanese stay so slim by eating white rice and ramen so often?
Reply
Sue Lira — February 8th, 2008, 8:40 pm

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’?
Reply
Ladyneedshelp — February 9th, 2008, 2:36 am

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 recommended..no 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!!!!!!!!!!!!!!!!!!!!!!
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Lisa — February 9th, 2008, 9:04 am

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.
Reply
Lisa — February 9th, 2008, 9:05 am

ps-I know green beans are not like the others but I wasnt sure what would substitute.
Reply
Tony — February 9th, 2008, 9:21 am

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!

ERP,
Tony,
DoctorZest.com

No more GUILT (Huge!)
Reply
Denny — February 9th, 2008, 10:39 pm

What about fish and fruit, also important parts of balanced diets?
Reply
JJ — February 10th, 2008, 5:43 am

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!
Reply
The Krispy Kreme Challenge » I’m an Omnivore — February 10th, 2008, 11:17 am

[...] Sure, the running doesn’t offset the calories in the donuts, but it’s just one day. Some dieters even think that occasionally spiking caloric intake is an effective weight loss [...]
Insane Superhuman French People | The Blog of Author Tim Ferriss — February 11th, 2008, 2:00 am

[...] From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise [...]
Amy — February 11th, 2008, 7:40 am

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
Reply
Rich Schmidt — February 11th, 2008, 9:36 am

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.
Reply
Dave — February 11th, 2008, 2:29 pm

Amy,

Go to post #21 and Tim describes the supplements. If you have questions afterwards let me know. I just got these myself.
Reply
Learn to Eat Chocolate with the Real Willie Wonka | The Blog of Author Tim Ferriss — February 11th, 2008, 7:39 pm

[...] 5 World-Class Vices for Less Than $5 No Girl? How to Express Your Man Crush on Valentine’s Day Instead For next week: How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise [...]
Gwen — February 11th, 2008, 9:53 pm

i am only 14 and already overweight! ive begged my parents about buying pills or anything…but they wont.im 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.
Reply
Monica — February 11th, 2008, 11:11 pm

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.

Tim
Reply
Ancle — February 12th, 2008, 3:00 am

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.
http://www.crossfit.com is the website if you want to see it.
Reply
Craig — February 12th, 2008, 9:26 am

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.
Reply
Derek — February 12th, 2008, 2:20 pm

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.
Reply
Jeremy — February 13th, 2008, 2:23 pm

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,

Tim
Reply
LOLOSKY — February 13th, 2008, 4:47 pm

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
Reply
Joe — February 13th, 2008, 11:01 pm

Jeremy, niacin that you take, buy the niacin no-flush it will not give you the sudden rush of blood to the surface capillaries.
Reply
Joe — February 13th, 2008, 11:14 pm

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.
Reply
Ben — February 14th, 2008, 1:48 am

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.
Reply
Amy — February 14th, 2008, 5:32 am

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
Amy

Jeremy,
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.
Amy
Reply
Mel — February 14th, 2008, 8:00 am

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
Mel.
Reply
Dave — February 14th, 2008, 9:14 am

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?

Thanks,
Dave
Reply
Dave — February 14th, 2008, 2:21 pm

Amy:

I’m just not sure what time of day I should be taking the others? Maybe you could let me know? thanks

Amy, Take the supps before bed and another Niacin in the morning.

Thanks,
Dave
Reply
Kim D. — February 14th, 2008, 8:15 pm

Amy,

The below text comes from comment 21 by Tim Ferriss. It gives the dosage of the Niacin, Policosanol and chromium nicotinate he takes. He says he takes them all before bed.

“Before bed, I take:

200mcg (that’s micrograms, not milligrams) of chromium polynicotinate (not “picolinate”), which is niacin-bound GTF chromium; this can be found under the brand name “ChromeMate”

500mg of slow-release niacin (nicotinic acid) under the brand name “Slo-Niacin”

23mg of policosanol (I use Nature’s Life brand)

1-2 glasses of red or white wine: I believe these have fat-loss properties, plus they taste great Look at the research on resveratrol and other wine compounds.

This cocktail not only aids in fat-loss, in my experience, but it lowered my total cholesterol from 222 to 147 in four weeks (!). If that is your goal, I’d also add an organic orange just prior to bed.”
Reply
Anne — February 15th, 2008, 9:26 am

Hi there,

Is this suppose to be a low fat diet too? For example when I cook should it all be steamed and grilled or is frying (obviously with low cal spray oil)allowed?
Also is white wine OK?
I started this diet last week and have had wine everynight. I’ve never done a diet before where I could drink alcohol?

thanks

Anne
Reply
Josh — February 15th, 2008, 11:41 am

This is an update to my progress as I’ve posted before, primarily before the holidays of 2007.

I loosely follow this diet plan and it works. I saw the most dramatic results in the beginning, but then again right now I’m not working so my casual activity such as the activity you’d get by going to work isn’t apart of my equation so my progress is relatively slow, but steady.

I workout 3 days a week, I normally do cardio for about 30 min., hit the weights doing 3 reps of 10 of each: bench press, lat pull downs, bicep curls, some pushups, some dips, and some assisted pull ups(not using full body weight).

My diet has been, and again, this is a loosely followed plan:

Breakfast: Quaker oats weight control oatmeal, 3 egg whites with 1 yoke scrambled, a few cups of coffee with splenda and a creamer additive.

Lunch: Some sort of protein bean combo, if it’s a workout day I workout between breakfast and lunch so that I can have my protein shake for lunch which consists of; chocolate whey protein powder, flaxseeds, psyllium husk, a digestive enzyme, 2 cups of light vanilla soy milk, a banana, and a couple of strawberries. It’s like having a chocolate strawberry banana milkshake, so tasty!

Dinner: I usually eat some sort of protein and veggie combo. My favorites include 3 eggs with 2 yokes removed, diced onions and bell peppers, and a touch of either mozzarella or parmesan with some sort of lean protein. The grill has become my best friend, you can convert veggie’s into tasty delights! If you use marinates, you can find healthy marinates that convert healthy foods into satisfying tasteful foods that trick your mind into thinking you’re gorging on restaurant fatty foods. Although, from my experience, as I progress through the weeks, my taste buds change and I start craving healthier foods, its rather strange but ultimately an awesome concept!

Snack: I’m not sure if this fits in the diet either but I’ve been consuming Oroville Redenbacher (or however you spell that?) kettle corn 94% fat free popcorn. It has a low amount of fat, a good taste to it, and it’s high in fiber.

Drinks: I buy the sports bottled spring water, the bottles that carry 24 oz of water. I then buy crystal light packets (fruit punch has a great flavor) and consume around 3-4 of these a day.

That’s pretty much my diet; I took this concept and added just a few minor things here and there to make it so that I stick to it. I did well before the holidays but ruined my progress during. So I started tracking again and really attempting to do this diet on the 14th of January.

Starting weigh-in on the 14th of Jan. was: 234.0 lbs
01-21-08: 228.0 lbs
02-01-08: 226.4 lbs
02-08-08: 223.5 lbs
02-15-08: 222.0 lbs

Not sure why this week I only lost a pound and a half as I ate and worked out really well this week, but it’s still progress so it works for me. This marks the 4th week and I’m down 12 lbs. I think what I appreciate more about this diet than seeing scale results is the visual results. I must be gaining muscle as I loose fat because it’s visually noticeable. And even though I have a long way to go, (I’d like to get down to 175lbs) the visual results are still noticeable. I also have a very even keel energy level, my mood stays the same throughout the day which is huge for me. Before this I would have big spikes in blood sugar which would make me very… very irritable, followed by a crash which was making me feel like I should start looking into anti-depressants. Now that my sugar is fairly stable, and I’m making headway, everything about my mood has stabilized and I’m thinking positive again.

I think food plays such a huge role in how we feel which ultimately affects how we act out and conduct ourselves in everyday life. I also think doctors should really take a hard look at diets before prescribing any type of symptom relieving pill. Pills don’t fix the problems in some circumstances, they mask the symptom. At least with me, I’m now viewing things totally different than before I started making healthier food choices.

Well off my soap box, I hope all of you are doing great, and for those of you who are reading and considering this diet, or just making some changes, do it, you will resolve a lot of the symptoms you are experiencing that are probably related to diet.

Good luck!

If anyone is interested, I’m starting a website for inspirational stories. This website isn’t money driven, it’s just something I’m actually starting to keep me accountable and on track throughout my progress. I’d like to ultimately have other participants post up their thoughts, their stories, their photo’s to where we could create a community of people taking new steps in positive directions. If you are interested, you can join me and others along your journey. Once I get it to where it’s operational, I’ll post a link to it if you are interested in taking part in sharing your story.

BTW, Tim, your book, this blog, and just your path has inspired me as I have mentioned before in this blog. Thank you for stepping out of the main stream and pioneering into new uncharted territories. What’s even greater than just being an example is that you’ve taken the time to look back at those who are wandering around in the forest and have given them some tools to start climbing up towards the alpine levels and ultimately heading in the direction of conquering the peaks. You rip bro!

~Josh

###

Hi Josh,

Thanks so much for posting this great and detailed account. Congratulations on excellent progress and remember… take lots of photos! I didn’t during a few transformations, and trust me: you’ll wish you had taken more

All the best,

Tim
Reply
Josh — February 17th, 2008, 4:24 pm

Hey Tim,

Thanks for the feedback. Here’s my website that I just finished building (in URL field). Your book and this blog is what inspired me to do what I’m about to do. Check it out if you get a chance and thanks again for the inspiration.

Josh
Reply
The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) | The Blog of Author Tim Ferriss — February 18th, 2008, 12:27 am

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) How to Outsource the Inbox and Never Check Email Again How to Learn (But Not Master) Any Language in 1 Hour [...]
How to Learn (But Not Master) Any Language in 1 Hour (Plus: A Favor) | The Blog of Author Tim Ferriss — February 18th, 2008, 12:29 am

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again [...]
How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) | The Blog of Author Tim Ferriss — February 18th, 2008, 12:42 am

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again How to Learn (But Not Master) Any Language in 1 Hour [...]
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[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again How to Learn (But Not Master) Any Language in 1 Hour [...]
The Top 5 Uncommon Timesavers for Bloggers/Writers (Plus: Video of Me Kissing a Hairy “Coo”) | The Blog of Author Tim Ferriss — February 18th, 2008, 12:45 am

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again How to Learn (But Not Master) Any Language in 1 Hour [...]
Aaron Shepard — February 18th, 2008, 1:01 am

You know, the real reason this diet works isn’t _what_ Tim is eating at all. After all, beans and lentils are very high-calorie. The secret is that he eats the same thing all the time, and not very appetizing meals at that. If you do that, you simply won’t want to eat more than is necessary.

I’ve been doing much the same thing for years with my afternoon snack, which is cookies. My problem is that I love cookies, so it’s hard to stop once I’ve started. So, my solution is to buy only a specific brand of cookie I’m not crazy about. That way I know I’ll eat three, period, which is enough to keep me satisfied till dinner. I never buy any cookies I really like!

Likewise, I eat the same things for almost every breakfast, lunch, and dinner. The only problem is that I love what I have for dinner, so I tend to eat too much of that!

Aaron
Reply
Sid — February 18th, 2008, 5:03 am

Hi,

Thanks for posting this diet. It has worked wonders for me. I have lost 27 pounds in 35 days. I like the idea of going into ketosis to ensure fat burning combined with calorie ZigZag cycling to ensure high metabolism.
Reply
The Power of Spontaneity and How to Wield It — February 18th, 2008, 10:05 am

[...] It’s OK to overindulge every now and again. For crying out loud, health guru Tim Ferriss pigs out once a week and it helps him lose [...]
Kristi — February 18th, 2008, 3:33 pm

Many of these suggestions work! Two qualms about details:

(1) Artificial sweeteners are bad news. See: http://www.economist.com/displaystory.cfm?story_id=10688627&fsrc=RSS

(2) Eggs yolks aren’t just flavor enhancers, they’re the single best source of choline. Choline maintains your brain, helps metabolize other vitamins, and prevents fatty liver (which leads to liver failure and cancer). Plus the majority of Americans eat choline-deficient diets.

See: http://lpi.oregonstate.edu/infocenter/othernuts/choline/

http://lowcarbdiets.about.com/od/nutrition/a/choline.htm

http://www.medschool.northwestern.edu/newsworthy/past-years/2002/2002H-May/choline.html

Good luck to everyone in their healthful weight loss!
Reply
Ancle — February 19th, 2008, 2:45 am

I have been following the diet and taking the supplements. I have 2 comments. I researched insulin resistance on the Web and found a multivitamin called multi-betic that has the ChromeMate and alpha-liporic acid, and valadium, all important in insulin resistance. I have been taking it, it includes some Niacin and the Niacin Tim said to take. I had a scare last night though when my face started to burn and i turned red all over. I went to WebMD like I always do and discovered it was a natural reaction to Niacin called a Niacin Flush. It was scary but this morning and today i feel great. I have lost 7 lbs. (some water) in the last 4 days. What are your thoughts on the Multi-Betic and the flush, should I keep trying to flush?
Reply
Relax Like A Pro: 5 Steps to Hacking Your Sleep | The Blog of Author Tim Ferriss — February 19th, 2008, 3:59 am

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again How to Learn (But Not Master) Any Language in 1 Hour [...]
JoshF — February 19th, 2008, 1:58 pm

I’m in the process of my first 30 days and had a few quick questions:

1) are garbanzo beans an acceptable Legume?
2) what, if any, seasoning, sauce etc… do you put on your chicken. Last night I added some low sodium soy sauce, but I realize that’s probably not the best.

Thanks
Josh

###

Hi Josh,

I find garbanzo beans to be too calorically dense, so I avoid them. Think of them as rice. A few here and there in a mixed bean salad is fine, but otherwise not suggested. Light toppings like low-sodium soy sauce or salsa.

Good luck!

Tim
Reply
Sarah — February 19th, 2008, 3:00 pm

What do you think of lowfat cottage cheese with fruit for breakfast? It is high in protein?
Thanks
Reply
I WANT YOU to Become the Editor of a NY Times Bestseller and Travel the World for Free | The Blog of Author Tim Ferriss — February 19th, 2008, 11:30 pm

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise How to Learn (But Not Master) Any Language in 1 Hour From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks Relax Like A Pro: 5 Steps to Hacking Your Sleep How to Travel the World with 10 Pounds or Less (Plus: How to Negotiate Convertibles and Luxury Treehouses) The Art of Letting Bad Things Happen (and Weapons of Mass Distraction) How to Outsource the Inbox and Never Check Email Again [...]
Aparajita — February 20th, 2008, 2:39 am

hi there. Well m a 15 year old girl whos suffering from weight loss problems. I desperately want to shedd off my fats but the problem is i dont get time to work out,my weight is growing steadily m 15 and i weigh 70kgs plz give me an instant way to loose all my body fat quickly without the usage of burn pills,gymming and long cardio workouts…
Reply
TFYBill — February 20th, 2008, 7:25 pm

Tim,

Great eating advice that I’m putting to use in my own life. I also linked over here from my website so visitors to that site can check this out too. Thanks!
Reply
Tyler — February 21st, 2008, 2:40 pm

Folks! read the book and talk to a dieticion about specifics…. seriously
Reply
Paulette — February 22nd, 2008, 7:31 am

Is egg beaters okay to eat instead of egg whites. I just don’t like the color of the whites.
Reply
Meri — February 22nd, 2008, 10:24 am

This diet looks really interesting and like it might work for me. I just wanted to know if Black eyed peas are acceptable to e4at on this diet? I Love them, put im not too fond of pinto beans
Reply
Matt — February 22nd, 2008, 11:34 pm

Tim,

I’m at my breaking point today. I recently turned thirty and just had my lab work come back today. My cholesterol is high along with my triglycerides. I weigh 240 now and working in an office doesn’t help. I’ve gained 60 pounds in 7 years. Reflecting on some old college photos and realizing how I’ve been “really” eating, I’m ready to change.
I like the way you say eat the same things over and over and just mix them up. I’m a very simple person, and I pretty much eat the same crap over and over, so it shouldn’t be difficult to get on this plan.

Hopefully I’ll have some good updates in the near future.

One day at a time,

Matt
Reply
Emily Laven — February 23rd, 2008, 5:26 am

You know some people might not eat animals, did you ever think of that? Anyway, it’s the healthiest way to go. I don’t know any overweight long-term vegetarians and especially vegans. Totally, for the animals, the planet, love, peace, and good health.
Reply
????? — February 25th, 2008, 9:53 am

I am Japanese.
I am interested in your article and enjoyed your blog?
Please keep it for us.
Thank you!
Reply
The Science of Fat-Loss: Why a Calorie Isn’t Always a Calorie | The Blog of Author Tim Ferriss — February 25th, 2008, 8:00 pm

[...] examined before how people can lose 20+ lbs. of bodyfat — or gain 34 lbs. of lean mass — within four weeks, replete with measurements and [...]
Mai — February 26th, 2008, 12:10 am

what about the eggs…do you put salt in your eggs?
and do you use oil to cook it?..will dat increase ur fat easily though?..should the egg be sprinlke with salt or no?
Reply
Bob — February 26th, 2008, 1:36 pm

Tim, well it is working great!!! I have fluctuated between 205 and 225 over the past few years, but never seem to break 200, was 175 18yrs ago on wedding day (47 now). When I started this in February I was about 122. I lost 6lbs the first week, 4 the next, and was down to 202 on Saturday and after my “day off” on Sunday was still 203 Monday. I should break 200 this week (after trying for several years) and feel great. Followed diet you you laid out, I posted the heuvos rancheros recipe, and now do it w/out the torilla. Have been also including a lot of frsesh fish w/dinners, and a great chili for lunch – beef, kidney beans, onions, peppers, tomatoes & spices – is a nice combination w/legumes and protein and could eat chili every day up here in ski country.

Thanks for the new post as well, all very interesting and helpful. Thanks again for the inspiration and practical knowledge!

Bob
Reply
Shante Ralph — February 26th, 2008, 2:40 pm

Does anyone have pictures of their weight loss on this diet. Would love to see some.
Reply
Josh — February 26th, 2008, 8:45 pm

Hey everyone,

How goes your progress?

Shante this is directed towards your comment but also to everyone else. After reading Tim’s book I got inspired to create my own website/blogspace like a lot of Tim’s readers. As of last Saturday morning I was down 15.6 lbs since January 14th. I’ve been following Tim’s reccomended eating plan loosely as well as working out and it has literally changed the way I feel, and conduct myself. I’m feeling full of energy, not bogged down any more by spiking my sugar through the roof and then crashing when my insulin kicks in to regulate it. I feel great, starting to see visual changes, and just overall have a more positive outlook. You can view my progress and stay up with me as I go along if you’d like. My site wasn’t built to run ads or solicite money (except from my friends and family as I’m raising a per pound pledgeathon) so come on over, or book mark it and follow along as I’m going to be a great testimony for this eating plan. Don’t forget to sign my guestbook ;o)

Thanks again Tim, feeling great and making headway!

Josh
Reply
Hoo Kang | Biblical Self-Development» Blog Archive » The Four Hour Work Week Body — February 28th, 2008, 3:56 pm

[...] How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise [...]
Beating the Morning Rush: The 3-Minute “Slow-Carb” Breakfast | The Blog of Author Tim Ferriss — February 28th, 2008, 10:27 pm

[...] and Most Popular Posts: How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks The Science of Fat-Loss: Why a [...]
markus — February 29th, 2008, 7:34 am

do you subscribe to the fat (especially animal) is bad idea? as you don’t recommend much in the way of fat for energy on this diet
or
is your fat loss diet exclusive of fats because the best way to get ripped is high protein – adequate carbs for basic energy
could i for instance, bump up my fat instead of eating the extra beans you mentioned- in order to avoid tiredness?
markus
Reply
alen — March 1st, 2008, 7:04 am

Im 636 post! yay! does fruits really slow down your metabolic rate? thats whats a teacher says! lol thank you! peace out!
Reply
Yasmine — March 1st, 2008, 6:15 pm

Hello there..read your programme..interesting to hear..yet i must say you have forgotten fibre foods which we by nature usually dont get enough of..i also dont think eating the same thing over and over is a healthy way of living..just like training the same thing over and over..ur body just hits a plateu..u should try different random healthy things..regarding the eat 6 to 8 times a day..i personally live that way..you have forgotten to say that yes you do need carbohydrates not only for energy..but the fact that our human brain and nervous system fuels ONLY from carbohydrates..that being said..please intake everything moderately..and live healthy and happy!
cheerz
Reply
thomas — March 2nd, 2008, 12:02 am

Was wondering if Egg Beaters or a similar product (i.e. just the yolk, no fat no chol.) was as good as egg whites or could be used interchangeably.
Reply
Josh — March 2nd, 2008, 3:30 am

Hey all,

Josh checking in. Week 7 and I’ve hit the 20lb mark. Feelin’ great, this eating plan is absolutely amazing! Make sure you guys are getting in your workouts, my weight loss has increased as my activity has increased.

See ya’ll next week.
Reply
From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks — March 2nd, 2008, 7:59 am

[...] Eat enormous quantities of protein (much like my current fat-loss diet) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to [...]
Rob — March 2nd, 2008, 2:46 pm

Don’t listen to Yasmine. Legumes and veggies have plenty of fiber.
Reply
Drew — March 2nd, 2008, 3:20 pm

For all of those craving mashed potatoes, here’s a good sub. Cook up some cauliflower, and mash it up, mon. Throw in some roasted garlic. yum!

Seriously, I think it tastes better than mashed potatoes, and I’m pretty damn sure it doesn’t qualify as a “white carb”, even though, it’s, um, white. If I’m wrong, someone please shut me up.

Man, you could take some of these, some steamed collard greens, some black eyed peas (delete the ham hock plz!)some grilled chicken breast.. That’s like a southern feast right there! Don’t forget the hot sauce! I could -totally- eat that every day! God, I love food.
Reply
shawn warner — March 2nd, 2008, 6:47 pm

i’ve been doing the diet for 6 weeks now. i have gone from 214.5 to 199 with NO exercise at all. i attribute being short of the goal because my free day is friday dinner until late saturday night. if i had been more disciplined, i’m sure i would have lost more, quicker. but even the 15 lb loss has changed my life a lot. people comment, my clothes are loose (some pants don’t even fit, no matter how tight i make the belt) and my energy level is way higher. i don’t want to quit the diet. i think i prefer it to “my old lifestyle” which i think would have slowly killed me. the first two weeks were very hard, trying to wean the body of all those simple carbs that once nearly solely supported it. thanks, this diet has rocked!
Reply
cody — March 2nd, 2008, 7:39 pm

So with this diet your able to lose 15-20 with no exercise right? I’ve been on it for 2 weeks now and have seen little results

thanks
Reply
Top 100 Self-help, Self Improvement Guides | Shape Up America — March 2nd, 2008, 9:06 pm

[...] Lose Weight Without Exercise [...]
Postponing Death: Caloric Restriction vs. Intermittent Fasting | The Blog of Author Tim Ferriss — March 2nd, 2008, 9:15 pm

[...] and Most Popular Posts: How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks The Science of Fat-Loss: Why a [...]
How Exercise Makes You More Creative | makeGENIUS.com — March 3rd, 2008, 4:11 am

[...] important than the exercise itself. You’ll find great information here. Also, I really enjoy Tim Ferriss’s views on nutrition and the information in this post from Zen [...]
mike — March 3rd, 2008, 2:45 pm

Hello,

this is a great diet, but I am not losing any weight. I am following the rules by the book. is there any possibility I may be adding muscle (I know I am lifting more weight) without loosing fat?
Mike
Reply
Lisa Pietsch — March 3rd, 2008, 3:36 pm

Great information and great website!
I’m recommending this method (and a visit to your site) to all of my readers.
Reply
Yasmine — March 3rd, 2008, 8:28 pm

Rob, define plenty..I would have to agree only on the organic vegetables..the regular vegetables today lack much of their nutrients compared to a whole grain item..The current recommendations, according to the Dietary Guidelines for Americans, is 14 grams of fiber per 1000 calories consumed. So, if you consume a 2500 calorie diet, you should eat approximately 35 grams of fiber per day.
1 cup of beans is 10g of fibre..u do the math!
Reply
Snowing in Texas in March? « — March 4th, 2008, 1:19 am

[...] ago I told you about a blog post from a gentleman named Tim Ferriss. The post is titled, “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise.” Check it out when you get a chance. I thought it was very [...]
Uncommon Lifestyles and the Truth About the 4-Hour Workweek: An Interview with Tim Ferriss | Medij.com blog — March 4th, 2008, 9:14 am

[...] 12:30 — lunch in a restaurant of organic beef, vegetables, pinto beans, and guacamole (I have this almost everyday. Here is my diet.) [...]
Throe — March 4th, 2008, 11:41 am

I’ll ask what I’m sure others are thinking: this diet causes big time gas issues, right?
Reply
Mickipedia » Blog Archive » My del.icio.us bookmarks for February 26th through March 4th — March 4th, 2008, 1:59 pm

[...] How to Lose 20 lbs. of Fat in 30 Days? Without Doing Any Exercise | The Blog of Author Tim Ferriss – [...]
Misty — March 5th, 2008, 1:52 pm

I’m curious as to how seitan fits into this. Can you let me know what you think? Seitan is a vegetarian meat substitute that is mostly protein. According to one source, it’s about 14% fat, 13% carbs, and 73% Protein. I’m assuming that it would fit in nicely.
Reply
First Ourselves/Karly Pitman — March 6th, 2008, 7:58 pm

Tim,

I run 35-40 miles a week, and I’m a nursing mother, and your diet describes almost exactly the foods that I eat. (However, I don’t go on the junk food binges: I abstain from sugar as I’m sugar sensitive.) I find that eating this way gives me adequate energy to nurse, run and look and feel my best. I also consume generous amounts of healthy fats: nuts and nut butters (such as almond butter), avocados, flaxseed oil, hemp seeds, and even some butter and eggs. I also greatly recommend bison: it’s so much more flavorful than beef.

I thought that, as a runner, my training would suffer by not eating so many carbohydrates. But I’ve found the opposite is true: I have more energy following this kind of food plan.

In the world of food, diets, nutrition, and health, there are many experts, many diet suggestions, and many imperatives about the “right” way to eat. Worse, after a time, the experts start to contradict one another. Here’s what I suggest to anyone who wants to eat better: experiment. Use your body as your guinea pig, and see what foods make you feel your best. That’s, ultimately, how I found a food plan for me, and how anyone can find a food plan for themselves.

Cheers,
Karly Pitman
Reply
steffen — March 8th, 2008, 5:12 am

Alcohol and to be on a diet isn’t the the best idea ever.

But at least trink alcohol that keeps your blood sugar low, like red wine.
Reply
Nate — March 8th, 2008, 5:55 pm

Tim,

I’ve just finished my first week trying your diet. I’ve lost 5lbs. I like the food choices, my mood and energy levels are MUCH improved over the crap diet I had before. I can see doing this indefinitely! I’m reading the books you mentioned – Protein Power, New Glucose Revolution, New HIT etc, yet I still have a question. You mentioned your supplement plan in post #21, and I’ve implemented that too. Yet I googled for more info and there were a lot of conflicting reports about possible danger, and/or no evidence of effectiveness. I haven’t had any problems, but I was really hoping you had some additional info, studies, books etc that you could point me to, for greater info on these supplements. Also, do you take this cocktail for long periods year-to-year, or just to lose weight?

Best! I’m reading your book too, Cheers!
Nate
Reply
Josh — March 9th, 2008, 11:55 am

Hey Tim, (and fellow slow carb dieters)

This is Josh; just wanted to drop in and say thanks as the diet plan has been absolutely amazing. To date, I’m down 20 lbs in 7 weeks by casually following your slow carb diet. I also wanted to say; thanks for the book and this site. Through your book and the creative thoughts it has triggered, my life is beginning to change! I have decided to join a health fitness program, and from the inspiration of this blog, I created my own personal blog/site which led to the building of a community forum website for the program I’m taking part in and its contestants. The owner of the local educational fitness show that I’m participating in was so impressed with my personal blog/site that he asked if I could aid others in creating their own online journal. We actually sat down and I introduced the idea of a community forum (discussion board) to him. Needless to say, today is our debut launch of the new website and its interactive community forum.

This forum is open to the public, so all who are wanting to make health conscious changes are welcome to register, take part in sharing their stories, and of course the educational nutrition and conditioning discussions.

Thanks again for the inspiration!!!

Josh Ream
Boulder, CO
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Mike OD - IF Life — March 10th, 2008, 5:29 pm

I agree the “upfeed” day is key to keeping the metabolism strong and your sanity! Most all diets can work….but most people fail because they feel deprived and just dump the whole thing. If we eat for health….then there is no reason we would want sugar as it is just an “anti-nutrient” and does nothing but bad things to our body. The “Paleo Diet” is a good read into how we were designed to eat in the hunter gather stages of evolution….as all the problems in health came along with the agricultural stage and the harvesting of the “grain”.

That and we need fat in our diets….since the obesity levels have only sky rocketed since the “experts” told everyone to eat low fat. Butter anyone?
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MArc — March 10th, 2008, 6:18 pm

Hi,
Read the website and most of the postings.Good stuff, Wondering what kind of weight lifting excerises I should do if I want to attempt his 34lb muscle gain in 4 weeks?
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Robert S. — March 10th, 2008, 8:49 pm

What can I substitute for the beans and/or lentils? I’ve learned to like about every food but them.
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Manan — March 11th, 2008, 8:19 am

Dear Tim,

REQUIRE YOUR ADVICE:

1) I am a vegetarian, and many people in India are vegetarians. Could you suggest a vegetarian diet for loosing weight / gaining muscle?

2) Being vegetarian, we dont get enough protein through regular food. I have started having protein shakes everyday – is it ok? would you recommend it?

Btw… I love your book, blogs & lifestyle! Im slowly implementing your advice and it is really reducing my work related stress. You have saved my life!

I recommend your book to all miserable, over-worked and over-stressed people out there.

Thank you so much!

Warm regards
Manan
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Josh — March 11th, 2008, 10:26 am

Oops,
Looks like I left out the web address, the main site can be viewed here: http://www.thethinnestwinner.com, from there you can access the forum community board. My personal site/blog is located in my signature.

Josh
Reply
GET LUCKY » Eat Today, For Tomorrow You May Die — March 11th, 2008, 3:36 pm

[...] to say that I have already lost over 8 lbs. If you are interested in the diet, you can find it on Tim Ferris’s blog. For those of you who are interested, in college i wrestled in the 165 and 174 weight classes and [...]
Sarah — March 11th, 2008, 4:13 pm

Tim,

I always knew this would work, thanks for confirming my hunch about my diet!
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Rebecca — March 11th, 2008, 4:40 pm

I am just starting week 2 of the diet and feel really good. I lost 3.8 pounds the first work but then gained 1.6 back after my “eating day” on Saturday. I didn’t think I went THAT crazy. Has anyone else experienced this? Is this too much of a step back each week to inhibit me from reaching my 20 pound goal?

Also, is olive oil/vinegar allowed on the diet? I’m a salad eater and was wondering if a little bit of natural dressing is OK maybe once a day.

###

Hi Rebecca,

Olive oil and vinegar is absolutely fine — even encouraged — on this diet. I consume a lot of both. Excellent for workout recovery and lowering glycemic index.

Tim
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Weight loss (not a success story) « No More Cheetos — March 12th, 2008, 12:14 am

[...] feeling any better, so I was looking for new solutions. That’s when I started reading this post. The gist of it is a high protein (low carb) diet except for after workouts + 1 day a [...]
Nate — March 12th, 2008, 10:42 am

@Rebecca

I’m in my second week and had a similar experience, I lost 5 then gained back almost 3 in my off day the first week. Not sure that makes any sense either, but I’m withholding judgment. I don’t drink enough water, and I run 5x per week, so maybe its water. Who knows. I look and feel better though. Give it a month.

Nate
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Maria — March 12th, 2008, 5:26 pm

Hi Tim,

During the Sunday to Friday, do you have any fruits at all?? anything sweet? that could be hard if not….

Thanks!
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Dan — March 12th, 2008, 5:29 pm

What about fruits? can you have any during the week at all??
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Jess — March 12th, 2008, 11:02 pm

WOW! I’ve read lots of books that totally support this theory of eating. Thank you for putting it into words on you blog. Did you ever read “Flip the Switch” by Robert K. Cooper, PhD? How about “Light’s Out” by T.S. Wiley? Cool stuff. For a nutrition and psychology/biology enthusiast, you really got my heart racing with this one! It’s that feeling you get when something really clicks. Thanks!
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Randy — March 14th, 2008, 9:45 am

Since there seems to be a number of questions and very little data I figured I’d supply my own…

I’m a little over 20 days on task and I’m down 15 pounds and I still have a while to go. I’ve treated the whole thing as an experiment and I’ve not altered the diet plan except as mentioned below. Otherwise, my meals generally consist of one of each of the following groups:

1. flat iron steak, low fat hamburger meat, butterfly cut pork loin, salmon, tilapia, chicken breast, egg whites and a whole egg
2. pinto beans or black beans
3. microwaved steamed vegetables

I grill the selected meat from category 1. From category 2 I typically choose pinto beans and make ‘refried’ beans by microwaving them, mashing them up, and then cooking them on the stove with a wee bit of olive oil, I like them, so I generally have them 3 times a week. From category 3 I randomly choose such a package and microwave it, some examples are peas and mushrooms, broccoli and carrots, that type of stuff. If I’m feeling more adventurous I’ll grill some portabello mushrooms or some peppers or something.

I usually make enough at dinner time that I eat leftovers at lunch the next day. I’m usually a breakfast skipper, but if I get up and feel like it I’ll often make scrambled eggs or an omelet and maybe heat up some refried beans.

That’s about it, during the day I drink a couple cups of coffee (with splenda) or water, at night I might have a glass of red wine. If I feel frisky I eat an orange or a banana in the morning or at night. On my ‘off day’ I don’t go totally crazy, but so far I have eaten fast food and a pizza on two of my saturdays, I also eat some ice cream and drink some milk, etc.

I’ve not been sweating little stuff like adding some cheese to my omelets or using olive oil or anything like that. I also don’t count calories, how much I’ve eaten, or how many carbs. It’s pretty straightforward and it fits nicely with my general OCD-like behavior of liking to do things the same way over and over.

I should point out that the first weight is my starting weight, the next day was the first full day of the experiment, you’ll notice the second day was a Saturday, but I chose not to take that one off as it didn’t seem productive. Following the first Saturday every Saturday is a day off. Also there are days marked with an asterisk, those are days I didn’t feel well and only ate some chicken noodle soup. You’ll notice interesting facts like weight going up after days off, weight dropping or gaining for little apparent reason. I tend not to worry about the fluctuations, just the general trend. I weight myself at roughly the same time every day (after I get out of the shower) on the same scale and I do it until I get 3 consistent results (it’s one of those crappy floor digital ones). However, there’s obvious differences like, did I use the bathroom that morning or not, etc…

Finally I should point out that I’m controlling for exercise, that is I’m not doing any exercise outside of my daily routine, no running, no lifting weights, etc. That’ll come a little later, but I’m trying to control the variables.

My start weight:

235.0 Thursday Feb 21, 2008

Here’s my data so far:

234.6 Friday Feb 22, 2008
232.6 Saturday Feb 23, 2008
230.4 Sunday Feb 24, 2008
229.4 Monday Feb 25, 2008
228.6 Tuesday Feb 26, 2008
230.0 Wednesday Feb 27, 2008
230.0 Thursday Feb 28, 2008
228.6 Friday Feb 29, 2008
227.8 Saturday Mar 01, 2008
228.6 Sunday Mar 02, 2008
227.6 Monday Mar 03, 2008
226.2 Tuesday Mar 04, 2008
225.6 Wednesday Mar 05, 2008
226.0 Thursday Mar 06, 2008 ***
222.6 Friday Mar 07, 2008 ***
219.6 Saturday Mar 08, 2008
222.2 Sunday Mar 09, 2008
226.2 Monday Mar 10, 2008
222.2 Tuesday Mar 11, 2008
221.6 Wednesday Mar 12, 2008
220.2 Thursday Mar 13, 2008
220.2 Friday Mar 14, 2008
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Cakes and pies, cakes and pies. « No More Cheetos — March 14th, 2008, 2:35 pm

[...] and pies, cakes and pies. So, I told you guys a couple days ago that Aaron and I started this high protein thing. I’ve gotten lots of comments (both on here and in person) and I’ve been thinking alot [...]
Amber — March 15th, 2008, 1:18 am

Wow! I dont know you but you look like u know what ur talking about. I think this may actually help me! Thank you soo much! Love it!
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Kayla — March 16th, 2008, 4:11 pm

hi im 11 years old and i weigh 170 or more and i cry about it i exersie and it does not work and i drink water and good stuff and i cant loose weigh like a lot of people can and it gets on my nerves i eat heathy and it just does not work i dont swim in the summer because im inbarist and can you plz HELP me when you first get this ]

i will love to know if you can HELP me loose weigh. Thank You and have a nice day
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AS — March 16th, 2008, 4:45 pm

Hi there I am a vegetarian also, I dont eat meat , fish or egg. How can I adapt the diet to suit my needs? I am sorry if I have overlooked the replies, i have trawled through replies and not found the answer.
In particular I am looking for high protein breakfast ideas.

I should be grateful to hear from anyone for a sample day’s vegetarian menu.

Many thanks

AS
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Raina Gustafson — March 16th, 2008, 8:21 pm

Hi AS,

I recommend you take a look at Dr. Gabriel Cousens’ book Rainbow Green Live Food Cuisine. He outlines and provides many recipes for the low glycemic vegan diet followed at his Tree of Life Rejuvenation center in Arizona.

You could also take a look at Stephen Arlin’s book Raw Power. It includes vegan recipes and weight lifting advice.

For inspiration, you could also take a look at Storm here. http://www.thegardendiet.com/storm.html

These resources are all a few years old. After doing a quick search, it seems there’s a lot more information available now.

Best of luck.
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sonya — March 17th, 2008, 3:27 am

Hi ,
I am 30 yrs old and i weigh 254 pounds and my height is 5 ft 4 inches and i used to weaigh almost 140 pounds before.I put on dis weight during and post pregnancy.that islike 6 years back.My BMR Is very low.It would be great help if u guys can help me out,,
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paola — March 17th, 2008, 6:25 pm

what about fruit? it must be healthy to eat fruit, how do you work this into the diet?
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Shmooshlog » Blog Archive » Self-Improvement, Internet-style — March 17th, 2008, 7:21 pm

[...] (Sources include The Blog of Tim Ferris, South Beach Diet, and my doctor.) * Reduce white-flour carbs and sugar * Eliminate soda and reduce [...]
Travis — March 18th, 2008, 3:03 pm

Tim,

One question-even thought carbs are prohibited, is it only sweets that you can eat on your ‘dieters gone wild’ day? Or can you indulge on white CARBS on that day as well? And I live in southern California, where the Mexican food is somewhat authentic and delicious. Even though it’s typically considered not-that-healthy, is it OK to include that in my diet (following the guidelines, of course)? Or should I be looking to places that don’t cook in grease and the like?

Thanks,
Travis

###

Hi Travis,

Indulge in whatever you like

Tim
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Mel from NZ — March 18th, 2008, 9:26 pm

Hey guys, I haven’t read every single post – that would be silly. but I have read a few and a common thread seems to be the fact that when you have a cheat day or if you “fall off the wagon” you tend to gain a couple of pounds back.

Today is my first day and the beans are killing me, glad to get a few recipe ideas and know that I dont HAVE to stick to the few foods that Tim mentioned to be a successfull dieter.

Anyway, I’m going to weigh myself only every week or couple of weeks otherwise like some of you I will fret at every pound lost/gained.

When the diet ends I’m worried that I will put the weight back on again in a couple of days but I guess this is where we have to make a choice to adopt an eating plan similair to this on a dail basis.

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Sandra Stimson — March 19th, 2008, 8:42 am

Just wanted to says thanks to Tim. I just read the book and saw this video on the egg and spinach breakfast. Pretty funny watching Tim make breakfast in the microwave. Anyway, I started his “no white stuff” diet” last Friday, not really having much faith that I could lose even one pound. (Went to Paris last summer and walked about 12 miles every day and didn’t lose an ounce- so much for exercise!) It’s amazing. I lost about one pound a day for the first three days, then 5 pounds on the fourth day. I’m only 5 days into the new diet and I have lost 10 pounds. This has really inspired me to talk to me friends about changing the whole “comfort food” approach to eating. Maybe we could make our lives a little more interesting, eat for nourishment, and find our comfort in something that doesn’t give you diabetes and make you look like an overstuffed pear. Hope I can hold out for some really good results. Can’t wait for Saturday when I can have something with sugar in it. Anything will do!
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robert — March 19th, 2008, 11:22 am

Any substitute for Beans and Lentils?
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Anne — March 20th, 2008, 5:38 am

Hi Tim or anyone who can answer,

I am intersted in buying the book with the Diet in it. But is the 4HWW a diet book or LifeCoaching book or both. Is this the book that has the ‘No white carbs’ diet in it?
Also, what about Soya Yoghurts (without fruit), soya is protein, and non dairy, would this be OK for a breakfast substitue every now and then to kill the boredom?
Please answer soon as I’m about to start the diet. I’ll have to buy the book on line as its not in any of the book stores near me. I live in Europe.

thanks guys,
Anne
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Tina — March 20th, 2008, 10:59 am

Do garbanzo beans work as well?
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Nate — March 20th, 2008, 2:58 pm

@Anne and Tina,
Its not fair to ask Tim to give you feedback on every single food. Read “the New Glucose Revolution” by Dr Jennie Brand-MIller and literally all of your questions about diet, what oils to cook with and when its OK to eat certain foods will be answered. Tim’s diet is meant to limit calories and also burn more fat, while being filling and nutritionally rich. The more you know, the more you’ll find almost any combination of lean protein, vegetables and legumes can be used. But unless you have the basic knowledge contained in this book you’ll likely finish the diet and revert back to making uninformed food choices.
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Max Stanford — March 21st, 2008, 12:24 am

Hey Tim

I did this experiment combined with the muscle thing and I must say I am very happy with the results. Check it out on my blog:

http://www.leveluplife.se/blog/10-kg

The text is in swedish but you can see the picture. Awesome book also btw, thanks for all the great stuff

//Max
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Russ Reynolds — March 21st, 2008, 5:11 am

Great post as usual Tim! This post has inspired me to take the 4 hour work week approach to losing weight! I intend to add exercise so I intend to lose 30 pounds in 30 days.

Wish me luck…Russ Reynolds
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Rex Reed — March 21st, 2008, 8:24 am

I noticed that my comments are not being posted. I did want to answer Anne’s question that the diet is similar or related to the Four Squares diet, but it seems that post is not getting through. Help! I know I posted stuff with links in it before, but does that mean I’m completely banned now?

###

Hi Rex,

Thanks for the comment. You’re not banned, but your comments have been put into moderation along with others, and posts with lots of links that are come across as self-advertising get automatically deleted by moderators. Sorry, but it has to be this way to prevent abuse and spamming!

Tim
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benjamincano.com » Blog Archive » 25 lb to go — March 22nd, 2008, 12:17 pm

[...] is the last status on my Traineo account, I know Daniel was right and I think Ferris is too. Now its just time to get ready for the [...]
Chris — March 24th, 2008, 1:39 am

Hello to all, I have been reading this article and had some questions. I am 18 years old and a Senior in HIgh School. Can anyone tell me how to eat the foods above? Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables etc. Is there like something i can microwave?
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Berta — March 24th, 2008, 9:33 am

I have been eating a high fiber cereal in the am (EX. Fiber One mixed with Grape Nuts or some Kashi cereal) or oatmeal and I have been getting excellent results. All my other meals are slow or no carb and I work out 4-5 times per week in the evening so I eat carbs at night. Just a FYI for some people who are cereal lovers. PS I LOVE the “Engorge yourself to oblivian day” AWESOME!!!
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John — March 24th, 2008, 9:36 am

Yo Tim,

4 weeks into this diet and I am down 11lbs. I now weigh 223lbs. Only another 27 to go to my desired weight!

Cheers,

John
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Kate — March 24th, 2008, 3:47 pm

I am really interested in this diet I think it is entirely doable and pretty low maintenance especially for a very busy person. However, I would like to know how much exercising I should be doing (e.g. how many times a week, cardio and weight lifting) if i wanted to exercise along with the diet keeping in mind that I haven’t been to the gym in awhile and am most definitely out of shape.
Thanks in advance
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nada — March 24th, 2008, 6:42 pm

hey all starting today… i just wanted to ask….NO FRUITS AT ALL???? or some r ok?

###

Sorry, no fruits if you want optimal results. Not needed. Eat vegetables for your vitamins.

Good luck!

Tim
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N8 — March 24th, 2008, 11:32 pm

Tim,

What if any advice do you have on NLP methods, like Paul Mckenna’s from “I can Make You Thin”? How effective might a synthesis of this diet and his methods be???
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Nat — March 25th, 2008, 11:25 am

Hi.

i am really glad i found this diet. it actually works!
i have lost 8 lbs in just 6 days, !!
i cant believe it.
and i didnt even excersice!
this is what i ate everyday .
morning= scrambled eggs with onions(only egg whites), beans, and some kind of healthy vegetable, for ex, cauliflower,spinach, cucumbers, or mixed vegetables, anything thats a veggie
lunch= mixed vegtables, beans, cottage cheese
dinner=2 fillet fish, cooked without butter or oil, only non cooking spray,beans, corn

sometimes i would switch them up not to get bored of eating it,
but really if u guys eat like that for 6 days, and the 7th day eat all u want., then u will lose weight. tomorow is my 7th day, so i eat all i want, i just hope i wont gain all of that bak in just one day and have to start over again!
oh, and dont eat snacks, or fruits or anything! just 3 times a day, the meal that ur soppuse to eat, its rlly worth it, and then u get aday off so thats good.
im hoping to lose like 30 lbs in 30 days, which i think will work if i keep this up.
i hope i dont screw it up!! wish me luck and i wish u guys luck, and i will be postingg my results in like 3 days, =]]
until i lose the 30 lbs!
and what rly makes me happy is that i dont havee to excersice, !
if u rly wanna lose weight u gota be strict and have confidence in urself, that u can do it and it is possible.
some bodys work different, if ur doing everything ur soppuse to and not losing weight, hang in there and try for another week, dont give up becuz the results may change if u just keep going, and give more effort.

im rly happy i found this diet. =]
thanx
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Laila — March 25th, 2008, 8:39 pm

hey, i like your diet, I want to stick to proteins and vegetables, excluding everything else (even fruits). Couple questions though, 1. am i allowed to eat raw almonds and canned tuna? and 2. Is it better to try and stick to green vegetables or are all vegetables just as good? Thanks for your help, I really need to lose 20 pounds and I like your strategy. Cheers.

Oh, one more thing. I’m 5’7 and I weigh 140 pounds. I don’t eat a lot as it is probably 1500 calories/day and generally don’t exercise much. To lose 1 pound a week I would have to reduce by 500 calories a day, so would it be ok for me to eat 800 to lose a little more?
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Lucky — March 26th, 2008, 12:56 pm

I have been on this diet for over 3 weeks now and have lost around 14 pounds. One concern I have is that I observe the Passover holiday coming up and I am wondering if anyone has advice for me to keep to the diet. I am not allowed to eat legumes and i will probably eat a whole bunch of Matzah over the first 2 days. I can still have all of my protein though.

Any advice would help. Thanks.
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Art Gonzalez — March 26th, 2008, 2:36 pm

I mentioned this tip on another post of yours but it also applies here as I have found it improves overall metabolism. . Proper hydration is extremely important. A technique I was taught about a year ago is to drink six glasses of water (it’s difficult when you are starting!) first thing in the morning. Then wait about 45 minutes or an hour (while you are getting ready) to eat or drink anything else. Then continue drinking clean pure water the rest of the day as normal. This technique stimulates all the internal organs and brings them rapidly to prime condition. You will feel the difference in a few days. Also another tip is to take ice cold showers. It will fill you with super energy and also make you sleep better at night.

Art Gonzalez
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maria — March 26th, 2008, 3:23 pm

Hey everyone,

Came across this site and I am going to start this diet tomorrow.

I want to lose 20lbs in 4 weeks. I am off on study leave and actually have the time to prepare food.

I am going to have the following:

Breakfast: Omelette with onions and turkey bacon(1-2 days a weeks, I will add cheese).

Lunch: I am going to fry minced beef and add onions and make burgers from these along with peas and pinto beans.

Dinner: I am going to have chicken (grilled with paprika sprinkled on top) and mixed veg.

If I get hungry during the day I think I will have a cup of veg broth soup.

I am not planning on having a cheat day as I want to cut all crap out of my diet altogether.

I plan on doing a 45 dance fitness dvd in the morning and an hour walk in th evening.

Do you think I would lose 20lbs by doing all of this and can I add mayonaisse, or is that against the rules.

Congrats to all who have lost weight and are trying the diet.

Maria
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Kristin — March 26th, 2008, 6:10 pm

I NEED SOME FREAKIN HELP!
I am going to write a book because I seriously need help.
I have been battling with weight since I was a young child…probably around 9 yrs old. I am now 25 and I am freaking sick of it! I have always been over weight be about 15 lbs. I would always get into I wanna be skinny more than anything modes, and would exercise like crazy and hardly eat anything. It would always work of course and I would be happy and then the mode would leave and I would not exercise that much and start eating again and of course the weight came back. Well about 2 years ago it was my brothers wedding and I was going to be in the bridal party so I literally believe now, started to be anorexic. I would eat 3 perogis a day. Some days a little more but only when my mom cooked and I didnt want her to be suspicious, I then exercised with HIGH cardio for about 1 1/2 hours and followed it up with about 45 min to an hour of walking my dogs late at night. I literally did this every day. I lost 28 lbs in a month and a half and was thrilled. Of course I eventually went back to a normal eating lifestyle and exercise style (which was very rarely) and not only did the weight come back but then some, I am now 185 lbs at 5’5″ (I am woman by the way) and I hate it. I can not look at my self in the mirror without being disgusted. I have tried Atkins (from ediets.com and the Atkins book. I stuck to it pretty good but I didnt have the time to keep cooking the meals) and I have been going to the gym for over two months about 2-3 times a week which is way more than I used to, which was none. I have only lost 4 lbs. I work full time and have a part time job and I am pursuing my bachelor’s degree online full time. I do not have time to even do laundry.

I am just so worn out. I do not have time or even the motivation to exercise like crazy like I used to, and I do not want to do it the starvation way because that just bit me in the ass, I gained way more than I lost by doing that. I need help.

I need something totally laid out step by step. Something that does not take a lot of time but with at least decent results. Problem with me is I do and I do and I don’t see results as quick as I used to and I just get discouraged and off track. I found the main problem with the atkins is I do not have time to cook…even quick meals. I have been doing atkins shakes in the morning, another one for lunch (sometimes I will have an egg sandwich, yes with the bread) and then if I feel like and have enough time cook something. I was wondering if I should possibly do something like the ediets.com that has the food delivered to you? I probably should have done that first before I wasted so much money with everything else and the food that I have not cooked which now needs to be thrown out.

I just need help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Glenbo — March 27th, 2008, 5:46 pm

Ok i’m from England so alot of these foods,especially the beans and the grass fed beef are hard to come by,so i have put my own twist on this diet,i have just done 2 days of it,and i’m not hungry all the time like i used to be.

in the last 6 months after breaking my shoulder i have lapsed on training and eating and gone from a lean,athletic 6ft,4′ 15 stone (210lbs) to a slightly chubby 17 stone 5lbs (245lbs) and lost my abs and gaining love handles and a double chin! I want to get down to around 13 stone 5lbs and have a very very low body fat percentage (5-6%) to go with my already well muscled frame.

I am a security guard by day which is stressful mentally,not physically,although it does have a impact on my legs ad knees and i don’t always feel like working out when i get home nowadays….not as much as i did in my early 20′s i’m now 26 and can feel the difference.

Anyway this is what i have started doing

Wednesday 27th March 2008

17 stone 7lbs

Work 7 hours

0900 Breakfast: bowl of Muesli with red milk
1230 Lunch: Bowl of Lettuce,tomato,cucumber,Green Pepper rings and Tuna Mayo
1800 Tea: 7oz Rump Steak (fat removed),Broad Beans,Mixed Veg (small broccolli,Carrots,Cauliflower),Lentils,Peas,Spinach
1900 snacks: Apple

Drinks: 5 pints of water,5 coffees (red milk,1 sugar in each)

Excersise: none
__________________________________________________________________________________________

Thursday 28th March 2008

Work 8 hours

0900 Breakfast: bowl of muesli with red milk
1230 Lunch: Bowl of Lettuce,tomato,cucumber,Green Pepper rings and Tuna Mayo
1800 Tea: 3 small Chicken Breasts (half size),Broad Beans,Mixed Veg,Lentils,Peas,Spinach,Mange Toute,Baby Sweetcorn
2100 Snacks: 2 strawberrys,1 apple,1 plum

Drinks: 6 pints of water,4 coffees (red milk,1 sugar in each)

1900 Excersise: 30 mins shadow Boxing,40 high knees,jogging on spot,70 bicep curls,50 over head lifts,10 across chest (20kg dumbells.40kg total)

__________________________________________________________________________________________

can you give me a simple answer whether i am on the right track or not,or could anybody else give me any tips? (i know this thread is pretty much abandoned but others do read it + post)
Reply
Dodgy Space » Archive » Eating to lose weight (How to lose a shit load of weight - part 3.) — March 28th, 2008, 6:55 am

[...] before you do anything else go and read the Hackers Diet and Tim Ferriss’s How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise. Both free and [...]
stellz — March 28th, 2008, 2:20 pm

hi tim,
i put on alot of weight after my pregnancy a year and a half ago. most of the weight has fallen off naturally with no excercise or diet but i have a stubborn fifteen to twenty pounds that just won’t budge. i’m not looking to gain any muscle mass or anything. i just want to fit back into my pre-baby clothes. will your diet really just make me drop twenty pounds in a month or am i setting myself up to look like those orange lumpy people in spandex athletic thongs?
(i do a thirty minute cardio everyday with some sit-up but i don’t do any weight lifting.)
thanks a bunch,
stellz
Reply
malco3000 — March 29th, 2008, 10:42 am

Tim,

Getting started on this tomorrow. You mention no milk in Rule#3 so does this extend to all dairy? How about cheese?

Also, I assume soup is viable as long as no potatoes or other white carbs are in the mix?

Thanks!

G-
Reply
Aka — March 30th, 2008, 7:11 am

Thank you so much for this article. Maybe I really should stop starving myself. Someone stop me please ;p
Reply
Staci Brazil — March 30th, 2008, 8:18 am

Hi…Great info…I will start 2day…just had a question about fruits, can i or not? Or do i wait for my cheat day..and what about Oatmeal for breakfast?
Reply
nada — March 30th, 2008, 11:33 pm

hey all i have a couple of questions i just need to know what to do…..
i normally have tea with a sweatner and a small spoon f sugar is this ok?
and is gum ok? cuz that’s whati normally use for desert! so just tell me if there’s a problem with that …. and what if i dnt lose weight ….would i have to do some more stuff than what other people do?… i usually run for 30 min like 4 times a week and do some other exercise so i should lose weight fast right? pls i need an answer….. thx
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Scott — April 1st, 2008, 5:49 am

Hi.

I think the diet will realy work..

Im a 17 year old male from vic, Australia.

Personly i think i am fat. Im going to go on the diet above and see if it works. i look forward to trying this and geting healthy and fit.
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marv — April 1st, 2008, 10:19 am

Hi i hope Tim can answer this questions, first same like Staci can i consume some (not all) fruits, also what kind of exercise would be good to complement this diet? i started running but i dont know if its the best. I have started seeing that ppl on the blog started mod the diet to things that SHOULD NOT ne consumed so idk if they are ok or not.
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marv — April 1st, 2008, 10:37 am

I want to answer to maria: you need to take the day off cause it helps your metabolism doesn’t downregulate from extended caloric restriction, as said by Tim.
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Jayaraj — April 2nd, 2008, 4:50 am

I am Jay from India, a fourtyone year male with 220 pounds weight. Currently, I am working in the middle east, but i won’t go behind fast food.Still 40 pounds increased in the last 6 years life here. I want to come around 160 pounds. Anybody can help me. I eat rice two times and something with wheat in the night.I don’t take much fried items, mutton,beef etc.,But I like chicken very much. I like vegitables also. Now my belly is too much and tyres also formed. I do not do much exersises, cause I am tired after office hours.How can I become slim? friends please help me.
love,
jay
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Shaina J — April 2nd, 2008, 5:03 am

hey tim

i have decided to get onto the plan. however when it comes to breakfast, im addicted to cereal. is there something else that i can eat that is fast. for am working full time and going to school full time… and im only 18.
thanks!
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Aaron — April 2nd, 2008, 7:26 pm

Hi Shaina J,

I’m also a full time student, at UCLA. And your right we’re busy and don’t have time to cook and plan out meals. I just saw your post and decided to share what I’ve been doing and what’s worked for me. It’s a total meal replacement shake, which has over 200 nutrients and tastes great. It takes me about 20 seconds in the blender and I’m out the door. Info is in my link.
Aaron
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matilda — April 3rd, 2008, 1:15 pm

Hi everyone,
I have been reading the blog and sticking to the diet for 2 1/2 weeks now. Although I feel great and like i have lost weight, the scale shows only 4 lbs over the last 18 days.
But the good news is that this is a lifestyle I can definitely stick to especially with the day off which I look forward to immensely.
Thanks and good luck everyone!

M
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akthe47 — April 3rd, 2008, 2:44 pm

Tim,
I’m sure you could do a full post on this itself, but what else can you advise for increasing insulin sensitivity?

Would you be able to touch upon:
cinnammon
vanadyl sulfate
bitter melon

So far, I’ve read that vanadyl sulfate is unconfirmed as far as its help in increasing insulin sensitivity (it supposedly acts as insulin does, so in the end you’d still be storing more fat instead of burning it?) and that bitter melon has been found to be toxic (in at least animal studies), depending on dosage.

Cinnamon seems like a safe bet, but you don’t mention it above.

Thanks and great blog you have here!
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Robert Hillier — April 3rd, 2008, 10:20 pm

Great stuff Tim, really appreciate all the great information you share.
Thanks
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Jenny d — April 4th, 2008, 6:47 am

Glenbo,

I am also from England, i managed to find most of these beans but only in tins, I did the diet for 2weeks and lost 10lbs i then thought i would come off it for a few weeks to see if i put it all back on. After 3 weeks off i only put on 3lb which i thought was pretty good. I read all of the info and every blog on here before i started, the only thing with the exercise is that the weight may not shift as quickly, but belive me after a week people noticed the diference, it is well worth doing this.

i am now going to do my second stint and lose the final pounds i wanted to, good luck people.
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crisia — April 4th, 2008, 9:03 am

hey, well right now im weighing 155 lbs(after my baby)…i used to weigh 125 lbs…i am definetly going to try this!!!i have faith that this will work…i am only 18, and don’t want to look like this…i am trying out some “natural diet pills” and i eat breakfast, and take a pill …….then i eat lunch and take 2 pills…..after this i can’t eat anymore because i throw up anything else because of the pills, except water…is this bad?
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Waytoomuchtime — April 4th, 2008, 11:21 pm

3 short questions:
- the kashi golean cereal –> 1 gm fat, 37 gm carb(5 fibre and 9 sugar) and 13 gm protein..is it ok?
- Hi-Lo cereal –> 1 gm fat, 13 carb(6 fibre and 3 sugar) and 12 gm protein. is it ok?
- the post-workout-pizza…everyday after a workout or saturdays? (this question came up no less than 15 times i think)
I read every single post but have not found a reply to these questions?
Thanks.
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Waytoomuchtime — April 4th, 2008, 11:26 pm

Forgot to add that the Hi-Lo cereal has soy grits, gluten, soy protein isolate some natural stuff(corn meal, rice flour and Vit E) listed as ingredients
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Ashley — April 5th, 2008, 11:07 pm

Just wanted to share:

I am in training to become a flight attendant and was looking for a diet that I could stick to for the month of “barbie” bootcamp. I am 23, I have had 2 children, I am 5’4″ and weighed in at 155 lbs last sunday. I stocked my fridge in my room the first day with lean meats, tomatoes, cucumbers, avacodos, and bottled water. I prepared a few days worth of meat and cut up all my fresh veggies for ‘ready to use’ portions since I dont have much time to cook. I combined black beans, fresh spinach, salsa and veggies for a mexican style salad which tastes great! I bought canned tomatoes with chiles for ‘salad dressing.’

Anyway.. to make a long story short I have lost 6 lbs the first week and I have energy to spare. I am feeling great and (sorry gentleman) its even that time of the month! (which always consists of water weight, bloating and cramps so bad I dont want to get out of bed!) I only have time for the “hotel room” work out which is about 15 min of push ups, sit ups and stretching.

So two big thumbs up from phoenix az! I can’t wait to weigh in next week!
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Mai — April 5th, 2008, 11:32 pm

so this diet really work on people?..
well, this is for Crisia..ummm hi, i jux want to tell you dat taking pills is a bad thing because it can lead to a bad health in the future and you should think of it…
you jux got ur baby and still young you should eat natural food that will benefit ur health in the future and pills are drugs..so what’s with the pills..
it jux makes you feel great for a moment but it’s bad i understand that everyone wants to be skinny/lean quickly but it’s jux how our body develope but yea i’m jux saying..^_^…
In my culture if we got our new born baby we eat chicken breast/drumstick with rice or eggs for 30 days..then your done..it’s LONGEVITY..
but dang this diet might work too..ahaha..i wish..hopefully..
I have fats on my belly which i hate it..and it’ll be embarassing when I hip hop..all you will see is the fat on your belly when you pop..and move and dance..ughh,…well..ok..i’ll try this..i did at first but i quit then stuck into it again..lol..ok..well..bye..i’m only 17 pretty funnie huh..but shoot how come my fav. food contain so much fat..ahhh..
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Glenbo — April 6th, 2008, 4:18 pm

I have been doing this since the 25th of March now and i have gone from 17 and a half stone to 16 and a half stone so i have lost 14lbs in 2 weeks!

On Saturdays i really have been going nuts…fizzy drinks,alcohol,Chinese food then during the week completely self disciplined.

I have been getting terrible stomach pains and sleepless nights tho,ad my doctor said this diet is very bad for your health if kept up to long….he said you may look good on the outside but youll be terrible on the inside.
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Y — April 7th, 2008, 3:09 am

I’m so exited to have attracted this site! I know I will be toned and sexy in no time
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Clancy — April 7th, 2008, 9:53 am

I’m starting up this Diet today. My only concern, is my complete hatred for Beans of nearly all kinds. Is there a suggestion for a replacement for them, or, just try to suck it up and eat them? Or, just suppliment more lean protein instead?
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whiskey — April 7th, 2008, 5:54 pm

Just found all of this, you guys sound like you’re making wonderful progress. There aren’t any amounts listed though and are they different for men and women? Does working out help, I know it’s not “necessary” but I would go insane if I didn’t, any suggestions? Thank you in advance for any help you can give, my largest problem are the people around me, anyone willing to share a magic wand to make them vanish? Darn! That would make it easy wouldn’t it?
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Adriana — April 8th, 2008, 1:30 pm

I need help. I’m 12, turning 13 in July, and I weigh around 125. I’m only 4ft. 10in.(yes, I’m short) I need to lose around 20-25 pounds before June. This is my MAIN problem: I don’t like any vegetables whatsoever. The only fruits I like are bananas, grapes, and apples. I barely have any time to do anything, I have a dog, a cat, and 4 new-born kittens-so I really don’t have any time. I come home from school at 4:30 and have to go to bed at 10 PM. I have a very, very hectic schedule. When I come home, I only have time to make a sandwich. I really like the sound of this diet, but I’m not sure if I have any time for it. I don’t even eat breakfast in the morning because I simply don’t have any time. PLEASE HELP ME!!!

###

Hi Adriana,

You need to create time for any diet or exercise. Substituting food doesn’t take time, and working out can be done for 10 minutes before you go to be. Just remember that if you don’t have that much time, you need to prioritize to create it.

If you don’t create the time, you will not be able to make this change, so it’s a matter of sacrificing other small unimportant things.

Cheers,

Tim
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SuperDave — April 8th, 2008, 2:55 pm

Has anyone on this blog tried this eating plan (besides Tim), & if so, what have been your results?
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James — April 8th, 2008, 5:04 pm

Tim, great book. Very real world and simple. Great eating plan, really has prompted me to make some great changes. Read Paleo Diet and reading Protein Power, next will be the Zone books. Same coin different sides. Wondering where you got the cheat day idea from? Haven’t seen much support for that idea. Taking the supplements you mentioned as well. I eat a Chipotle Bol(no rice) at least 7 times a week, usually 10. Easiest way I have found.
Tim, you may want to check out Crossfit. The nutrition and workout beliefs are very similar. Big body change for me. Muscle where I have never had it. Thanks.
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Y — April 8th, 2008, 5:05 pm

Whiskey,

I workout and am on the eating plan. The best thing is to look at the other workout Tim has recommended: one rep to failure.
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sam — April 9th, 2008, 10:01 am

i recommend you give more information about the amount of rec doses of the supplements you take!
THIS IS A WARNING- i just got violently ill from following your rec dose of nicacin (i assume that was the culprit bc the rec dose is 250 + i was taking 500– twice a day)
i admit being i am smaller than tim + female i am more than somewhat at fault and feel very foolish but on the same token i Trusted his advice.
i spent the last 72 hrs ill, several over a toilet bowl.

###

Dear Sam and all,

I’d add another caution to the post, but please, please 1) get medical approval to use any supplement, ideally and 2) start with the smallest recommended dose for any supplement and work up to assess tolerance.

This is very, very important!

Best,

Tim
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Ania — April 10th, 2008, 6:19 pm

Wow. I think this will work. Hopefully I’ll have a good metabolism. I’ve been working out for only 18 – 20 minutes daily for the past 3 -4 days now, and I’m not so much looking to look a loooooad of weight as I am getting into tip top shape. I want to tone up and be a lean size since the summer is going to hit us pretty soon now. I’m vegetarian, I eat no white meat or red meat, that is to say. And I’ve been having wholewheat bread – NOT white bread. IS that still okay? Oh. And I’ve been having small breakfasts and bean soups for dinner. Is that going to work for me? I’m so impatient!!!!!!! I wish I could just tone up and slim down VISIBLY. But these past few dews show me nothing. My legs and tummy are just soar from workouts…=(

Wish that all goes well for me!
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amanda — April 10th, 2008, 7:30 pm

What about corn? Corn is a vegetable, but I’m next to ignorant when it comes to healthy eating. I love corn and am wondering if I can eat it as much as I’d want like the list of spinach, etc.
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Kyana (female) — April 10th, 2008, 9:28 pm

I was just wondering how many people are doing this without the supplements? Can this diet work the same without supplements and plenty of excercise
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Jani — April 11th, 2008, 10:35 am

@amanda: I believe corn has too much starch to be of any use in this diet, similar to potato.

As a side note, I have decided to try this diet myself. First-time dieter, and now Day 1 nearly finished, I have to say it’s going better than I expected. I hope the trend continues. I noticed I like eggs and beans and veggies a lot. Wish me luck. Maybe I’ll start a blog that records my progress…

– Jani
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alice — April 11th, 2008, 11:37 am

so this will work without exercising?
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Adriana — April 11th, 2008, 10:41 am

Thankyou Tim, I will try to prioritize for more excersizing and eating anything else healthy besides junk food. Are fruits ok to subsitute for vegetables or beans or something? If it is, I will eat a lot of fruits. Also, are waffles white carbohydrates? Also again, are luncheon meats ok? Such as, ham, turkey, bologna.
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outlaw — April 11th, 2008, 10:52 am

I just wanted to throw my hat in the ring about my take on a slow-carb diet, and specifically, this diet posted by Tim Ferriss.

Male
Age: 30
Previous weight: 155-160 lbs
Current weight: 140 lbs
Height: 5′ 7″
Length of diet: Approx. 30 days

I am not using any supplements other than a multi-vitamin and some Omega-3 which I usually take.

I only do home exercises (push-ups, crunches, bicep curls, etc.) about twice a week for about 30 minutes. I don’t know how many pounds of muscle I have put on, but I have noticed a gain.

My “fat day” is on Friday or Saturday, depending on my schedule.

I usually cheat once in the middle of the week, around Wednesday, and have something sweet like a soda or a piece of pie to keep my morale up and to satisfy my insatiable sweet-tooth.

I continue to eat cheese with my meals whenever I want, even though dairy is frowned upon; I have a glass of fruit juice in the morning with breakfast; I have a little bit of gravy with my meat sometimes.

In addition to the foods listed in this article, I also eat turkey, chicken legs, non-grass-fed, non-organic beef like big fat t-bone steaks, carrots, cucumbers, tomatoes (yes a fruit), corn (but not much), broccoli (with cheese!), and tofu, just to name a few.

My point is, I did not strictly adhere to Tim Ferriss’ posted methods, but I was still able to lose quite a bit of fat while gaining muscle. I cheated, but stayed within acceptable limits. Don’t cheat if you don’t have the willpower to stop yourself though.

My apologies for such a lengthy comment. I just wanted to put out some real anecdotal evidence of this diet in action. There have been a ton of questions, so I am just trying to help out whoever I can by explaining what I have done and the results I have experienced.

If anyone has any further questions about what I have or haven’t been eating or doing, feel free to post them here and I will try to reply shortly after.

PS. Remember this is not a miracle diet. It takes real determination and willpower to stick it out. The ground-work is here, the rest is up to you and your brain. You can do it!

Good luck everyone, and thanks Tim.
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Kyana (female) — April 11th, 2008, 12:22 pm

in addition to the question about the supplement do you really need the book like what are the portion sizes
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seriously — April 11th, 2008, 1:23 pm

Adrianna et al -
Guys…if you are really that unknowledgeable on Glycemic index and slow carb diets, read the books Tim mentions in the early comments. Another good one is Sugar Busters.

Seriously, you are all wasting good comment space and all of our precious time with very basic questions that (1) have already been answered or (2) can be found by simply browsing the books at a local book store – much less internet search, blogs mentioned in these comments or your library.

Either you want to try this diet or you don’t. If you modify, clearly modifying with other low GI carbs is preferable. If you modify and it doesn;t work, go back to strict following. If you accurately track your progress and choices, then posting THAT would be helpful. Get it, by now?!
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Mark — April 11th, 2008, 2:06 pm

not with the typical anemic marathoner build

Those “anemic” marathoners are fitter than you’ve ever been in your entire life. They also outlive power athletes by four years on average.

###

Relax, big fella! Lack of sense of humor kills you 10 years earlier than average sumo wrestler death age

Tim
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Manan — April 12th, 2008, 12:14 am

Dear Tim,

Always wanted to know your views on…

1) A cardio workout: Is it required? If yes, how much of it would you recommend.

2) Metabolism: How to increase it? How big a part does it play in loosing weight?

Looking forward to your reply.
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Jani — April 12th, 2008, 2:09 am

Well, this is weird indeed. I decided to measure myself every day in the morning, after the morning’s number two, with only boxers on. It’s good to be concise. Anyways, after todays measurements, and remember, I started yesterday, I thought to myself, as expected, nothing happened, yet.

The measurements are just simply to see the progress, I’ve been telling myself all the time to not trust them too much. Well, after that, I calculated my approximate body fat percentage, and noticed a 2 % loss. Measurement errors, I decided, and calculated that I should have lost 2 kilos, which seems quite not possible in a window of 24 hours.

After that, bowel movements told me that I hadn’t remembered to go to number two before measurements, and after the procedure, when I measured my weight, it was 2 kilos short of what it should be! I haven’t been under 97 kilos for many months, and I have been measuring MANY times my weight after number two in the hopes of getting lower weight from the scale, to no avail.

So the odd thing here is that I seem to have lost 2 kilos of body weight (either fat or muscle mass, I hope fat), in 24 hours following this diet for only one day! I have to keep hopes up and expectations low, in order not to get ahead of myself… but good progress nonetheless!

– Jani
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liz — April 12th, 2008, 6:29 am

i love this pretty basic diet… if i combine this with the adages only eat until you are full and then stop (ie don’t eat until you are overful, which is a tendency i definitely have), i find on this diet that over a period of a few days, or even two weeks, i can’t eat as much as i used to.

and i absolutely have rave on about quinoa. i usually have some (in the form of quinoa flakes, almost like oatmeal for consistency) for breakfast, with some fruit. if i have that and then a ‘sensible lunch’, by the time i get to dinner i’m hungry, but i can’t eat a whole lot. one plate full of food is more than enough, often with access getting put away for leftovers. i don’t know what the quinoa does.. i’m sure it is high in protein, but i’m also pretty sure that it balances out your insulin, so that your body’s hunger isn’t reacting in a regular way.
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liz — April 12th, 2008, 6:35 am

ooh, another thing that i’ve found very helpful in various combinations of ‘diets’ that i’ve been on was the ‘weight watchers zero point soup’…. recipes for it abound on the internet. it is a veggie soup – no potatoes, no pasta or other stuff – just veggies. if you make the broth yourself without salt (or buy a low salt broth) and throw in tomatoes, cabbage, onions, and whatever other veg you want, and keep that on hand, i’ve found it is great for those times when you need ‘something’ but aren’t that hungry. between that soup, this diet and attempting to ensure i’m not ‘overeating’, i’m finding that i can eat less and less. and while i haven’t seen a direct change in my weight, i feel better around food.
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prettyinpink — April 12th, 2008, 9:00 am

I think I’m gonna start this! I have 1 question though…. Are there any breads or any starches or anything like that? I’m wondering becuase all of the other diet plans I’ve found have some sort of carbohydrate or starch…. Just curiouse! Thanks!
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jill — April 12th, 2008, 7:22 pm

here goes….45 F, 5’7″, 175 lbs size 10-12. Everyone says I look like I weigh 145. I was always all muscle…. I know there are 30lbs of fat here to be delt with. I have know idea how to do a workout? My muscle came from the way I lived life. I’ll just ride my bike and do yoga…..It would be so much more pleasant to go to a Tim Ferriss boot camp than to work through 30 days of this method on the solitaire in my own home. This home is what created the weight gain in the first place.

Well today was day one and it was a saturday…so tommorow is really day one!
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Adriana — April 13th, 2008, 3:56 pm

I’m confused. Are waffles a white carbohydrate? I used to eat cereal, but now I can’t so I need to know if waffles are white carbohydrates? Like the frozen waffles, and frozen breakfast things. I really need to know this because this is what I’m going to eat every morining and I naturally don’t eat breakfast. I’m starting it tomorrow so please hurry and answer back!!!!!!! Also, the lean cuisine frozen dinners, is the pizza a white carbohydrate? I don’t know any of these kind of things because I never counted calories, never looked at the nutrition facts when I went food shopping, and I never really cared about what I ate. But everything is going to change. I really, really, really need to know this. This is a list of things that I will eat, please tell me if I’m eating any white carbohydrates:

____________________________________________________________

Breakfast: 2 frozen waffles with syrup and water.

Lunch: Special K Meal Bar, Special K Snack Bar, and water.

Afterschool snack: 100 calorie Chocolate Chip Little Bites, Chiquita Red Apples, and water.

Dinner: Frozen Lean Cuisine Deep Dish 3 Meat Pizza

____________________________________________________________

These are the things that I will eat, but I need to know if any of them are white carbohydrates so I can subsitute any fro “non-white carbohydrates.”

Thanks so much!!!

-Adriana
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Dana J. — April 14th, 2008, 9:47 am

Tim,

On your BrainQUICKEN website you have an article about Micro-Clustered Water.
1) Did you use this water with your diet, or do you see a benefit to using it for weight-loss?
2) What do you say to chemist that say this is pseudoscience?

Thanks,

Dana

###

Hi Dana,

Please let me know the URL, as I thought this article had been taken down. The micro-clustered water science has been disproven over the last several years. There are some who think the Panasonic machine is still useful for alkaline water production, but I have my doubts there as well.

Hope that helps!

Tim
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MissLiss — April 14th, 2008, 1:39 pm

Adriana – the foods you listed have NOTHING to do with this diet plan. look it over and read what it says is ALLOWED. Not that what you are eating is wrong, you are just on the wrong weight loss page.
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jacque — April 15th, 2008, 4:23 am

ok so i’ve taken the time to read nearly every comment posted on here and the further i read i noticed most of you out there are looking for a short term solution to a long term problem. long story short, dieting is not the answer. what is needed is a lifestyle change. some have commented that this is a program that they can see themselves using indefinitely (and that’s great for them)but the truth of the matter is that we are not all the same. there’s no way that we all can commit to eating the same things over and over and over and over (the regimen becomes as annoying as the sentence). currently 2/3 of adults and 1/3 of children are either overweight or obese, 1/3 are dieting, and 1/3 are maintaining their current weight. did you know $30 billion is spent on diets each year (in the u.s.a. ALONE!). medical studies show us that nearly everyone that looses weight on a diet will gain all the weight back and more in just a coulple of years. if you are truly are interested in losing weight and keeping it off i suggest that you and others that you feel could benefit as well, read through the information on the website i have provided and please don’t hesitate to contact me for further information.

i wish you all the best in becoming healthier, happier, and adding years to your life.
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Adriana — April 15th, 2008, 2:16 pm

Miss Liss, what are you talking about??? I’m only suppoed to eat egg whites with one whole egg for flavor, chicken breast or thigh, grass-fed organic beef, pork, lentils, black beans, pinto beans, spinach, asparagus, peas, and mixed vegetables????????? I don’t think so!!! WHAT ARE YOU TALKING ABOUT!!!???
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None Of Your Buisness — April 15th, 2008, 3:03 pm

I know I’m just a kid, but I don’t get. This list seems really stupid to me and I don’t know if I can try it! You have no idea how much calories I’ve been eating lately. But I,m still not losing weight. Any help here???!
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Lolit — April 15th, 2008, 3:28 pm

I find it hard to lose my weight, I am not advice to escape meal since I have gastric ulcer. But my stomach is getting bigger, contrary to the advice, my breakfast is Kellogs cereal with milk. Lunch is green vegestable salad at 4pm I eat meals(rice). In the evening I only have 2 slice of bread or tuna sandwich or nuggets or hotdogs or beef or chiken franks. Am I doing the right thing? Is my food intake healthy for me? Another thing is I love to match my rice with fish, I believe that this is rich in protien but my husband says this is one of the reason why I’m gaining weight.

Appreciate our advice. Thanks.
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bob — April 16th, 2008, 1:45 am

hi tim, my question is am i allowed to have fruit,salt and pepper?

###

No fruit. S&P are totally fine. Good luck

Tim
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bob — April 16th, 2008, 5:09 am

but on the one day to eat anything like anythign at all is okk irght. and milk isnt allowed. reeli. lol
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Matt — April 16th, 2008, 7:37 am

Okay, My wife and I have just started trying to lose weight and get in shape. She has very little fat to lose, but lacks energy and I have about 30 lbs to lose. I read your plan and it sounds great but we have 4 kids (from 3 to 9 years of age) and are very busy with no time to cook meals in the mourning so quick a breakfast is about all we have time for. Any suggestions on foods that are quick and easy for breakfast that don’t require a pot and pan?
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SSC — April 16th, 2008, 4:19 pm

Hi Tim

Love your blog. I have a few questions about the diet. I am concerned about my fiber intake, and does this diet provide enough of it? Is this diet just for fat loss? Can I maintain this diet after getting back in shape? My last questions kind of nitty, but I don’t’ want to mess it up. I have done it for a few days, and I really feel terrific. I would like to know could I eat tilapia fillets as one of my proteins, broccoli as one of my vegetables, and black eyed peas as my serving of beans. That’s all the questions I have for right now. Thank you for your time. Please respond!
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Liddy — April 16th, 2008, 6:54 pm

Hi Tim,

Well I have read all of your blogs… and am impressed with how much you actually answer back, THANK YOU. I am a 38 y/o female with 5 children. My youngest is 5 months. After my first three children it was easy getting back to that 5’8″ 130ish pounds and feeling great… after number 4 I honestly did not try and stayed a “lovely” 165ish pounds until we were ready to have our last child number 5. Right now I am about 180 and if the calculator I used on the internet is correct that is 28% BMI (I honestly dont understand that other than FAT and feeling unhealthy). I am going to do your plan for one week, working out has gotten harder and harder as I have less and less time for myself. However, I am desperate not to be this heavy any more, I do not have to be 130 as I am much older now, but 140-145 would be great! I will continue to read your blog, and update you next Thursday. Thank you in advance. ~Liddy
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Warren in New Zealand — April 16th, 2008, 10:29 pm

Hi Tim, I have been following this blog with interest and humor at some of the comments. My wife and I have loosely been following your advise at the top on foods etc and have also been doing exercise in the form or biking and walking/jogging. We have adaped your meals to suit us and our family and we have had great success. We have both gone from 83Kg down to approx 70kg over the last couple of months. We are over the moon with this weight loss (13kg or 29lbs) and I for one would like to thank you for the inspiration we got from this blog to encourage us to give it a go. It really was not as hard as I thought it would be and we both feel so much better for it although the new walldrobe is costing a fortune as nothing fits anymore. I’m sure we will keep it up and stick with the new lifestyle we have achieved, at the end of the day it is a lifestyle choice not just a short term change of diet. Thanks again and good luck to everyone else in achieveing their goals of a healthy new lifestyle.

###

Thanks so much for the comment and kind words, Warren! I’m thrilled that you’re doing so well, and congratulations to both you and your wife. Well done and keep it up!

All the best,

Tim
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Gemma — April 18th, 2008, 6:00 am

Hello,

I have been sitting here reading a lot of the posts and it looks like those of you who are giving this a good go are doing really well. I’m looking for something simple to help me shift about 21 lb and this could be it! I like most foods but wouldn’t mind the repeatition of the limited foods. I’ll post back soon and let you know how I get on starting from this weekend I think. Why not!!

Wish me luck,

Gemma
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Lucius — April 18th, 2008, 11:39 am

this diet looks very similar to the “Body for Life” program – even down to the before & after photos – Tim, any comment?

looking forward to reading 4HWW this weekend -

###

Hi Lucius,

I’ve never read Body for Life, but there certainly could be similarities. Bill, the author, is a smart guy. Good luck!

Tim
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V — April 18th, 2008, 3:43 pm

Whoa!

I just wanted to leave a comment with some encouragement for those of you who are in the same boat. Here are some stats:
Started (again, but this time I’m sticking with it): Tues, 4/15; 151.5 lbs
Today: Fri, 4/18; 146 lbs

I did start my period yesterday, so I am certain a lot of this has to do with the water retention and bloating from last week. But I do know two things: 1. I never lose/gain this much from PMS alone; 2. I can see a six pack that was not as defined three days ago!

Way to go, Tim! This is the easiest and cheapest diet I’ve ever tried. I have been strict in following it, with one exception – I can’t give up the fat-free milk in my coffee. I also ordered he books mentioned above and look forward to more details about slow carbs. For those of you wondering, I am 5’8″, not taking any supplements (save a daily multivitamin), and have not been working out (just got back from vacation and have been too busy catching up).

Thanks to all for the informative comments.

P.S. Tim, your book is slowly changing my life. It’s about time somebody wrote down what I have been thinking my whole life and motivated me to actually do it!
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bob — April 19th, 2008, 3:51 am

hey tim.
are ANy green vegetables okay. like brocolli, l;ettuce, asparagus and so on; and any egg is okay as well with fried egg? what type of egg is ok? all or are there certain/
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allison — April 20th, 2008, 7:26 am

so take off onde day every week and eat whatever u want . r u sure it will work would it ruin my thirty days diet?
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Mitch — April 20th, 2008, 6:00 pm

hi tim,
quick question would this plan work for a 17 year kid who is 6’6 265 pounds. im tired of doing other plans and having nothing work and this plan looks very promising just curious if it would work for someone my age and size
thanks
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Chris — April 20th, 2008, 8:11 pm

Well, I have to say that I love this diet. I started five days ago and I’ve lost 7.8 pounds since then. I haven’t been able to stick to the diet 100%, but I’ve been dang close. My routine is:

M/W/F – 1 hour on the elliptical
6:30 Breakfast (1/2 c beans, 1 egg, 1/4 c egg beaters, 1 c veg)
9:30 Snack (2 c spinach, 20 almonds or 1 string cheese)
12:30 Lunch (1/2 c beans, 6-8oz of protein, 1 c veg)
3:30 Snack (1 c carrots, 20 almonds or 1 string cheese)
4:30 – 5:30 1 hour on the elliptical
6:30 Dinner (1/2 c beans, 6-8oz of protein, 1 c veg)
9:00 Glass of wine

T/Th/Sat – 6:30 Breakfast (1/2 c beans, 1 egg, 1/4 c egg beaters, 1 c
veg)
9:30 Snack (2 c spinach, 20 almonds or 1 string cheese)
12:30 Lunch (1/2 c beans, 6-8oz of protein, 1 c veg)
3:30 Snack (1 c carrots, 20 almonds or 1 string cheese)
4:30 – 6:00 1.5 hours on the elliptical
6:30 Dinner (1/2 c beans, 6-8oz of protein, 1 c veg)
9:00 Glass of wine

I will keep to this routine for as long as I can. One thing I did do, was have a whole wheat waffle and two tablespoons of natural peanut butter after one of my morning workouts. I also ate one cup of broccoli and one cup of spinach.

I do not take any vitamins, but I did opt to go on a weight loss pill…phentermine. My dietician did recommend that I eat the vegetables first and then the protein. It had something to do with the vegetables/beans filling you up and the protein making you feel full longer.

I definitely am NOT tired ith this diet, but I attribute that to the phentermine, which is an amphetamine. We have a weight loss competition at work and I needed something to help lose the weight fast. I saw this and thought I’d give it a try.

For those who are fearful of eating beans, the gas goes away after a day or two. You’ll definitely be taking three healthy s*its per day. Should you decide to do as much cardio as listed above, I highly recommend that you condition yourself before doing it.

My day off will alwaysbe on sunday. I have a group of friends that I go to brunch with and we always go to a different restaurant. So I have a LOT of mimosa’s for brunch and whatever they serve.

A couple questions I have:
1 – Can I have the whole wheat waffle with peanut butter?
2 – Does everybody keep it to four meals or do you slip in a fifth?
3 – What are some of the items that everybody else is having for their second or fourth meals?

I am not trying to gain any muscle weight…this is for a weight loss competition at my work. After the competition, I’m going to try Tim’s muscle routine. I’ll keep you updated. Thans for answering the questions.

-Chris-
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akthe47 — April 20th, 2008, 8:32 pm

I’ve followed this diet with great success. I’ve been lifting weights the whole time, so I’ve only lost 15 lbs of weight, but I’m quite sure I put on around 25 lbs of muscle in the process (this is over a long period of about 9 weeks). It’s quite possible to lose even more if you can cut things like fruit out (which I couldn’t do, nor necessarily need to do it since I’m about 150lbs at 5’8″ with a decent amount of muscle mass).

The big question I have is this: Where’s the mention of shirataki (yam flour) noodles?

Not only are they unbelievably low in calories(like 10 calories per serving) and no fat, but they contain 80% glucomannan which is also known to block carb absorption. The fiber in this pasta-substitute turns into a gel in your stomach, filling your satiety (fullness feeling) as well as slowing down the uptake of any carbs you DID eat with your meal (if you even had any). It’s almost a miracle food in many senses. And it’s not all that expensive?? Just that it can be hard to find (I heard some whole foods have it, but other than there, you have to go to an asian/japanese food market).

I’d be very curious to hear your input on shirataki noodles when you get the chance, Tim.

Great article!
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allison — April 21st, 2008, 2:01 am

CAN SOMEONE ANSWER PLZ. ARE ANY TYPES OF EGGS OK. AND TAKING ONE DAY OFF PER WEEK DOES IT WORK OR WILL IT RUIN THE THIRTY DAYS./
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Gemma — April 21st, 2008, 5:34 am

Ok so I’ve started properly today, but can I ask if houmos is ok Tim? Thank you, Gemma
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Carrie — April 21st, 2008, 11:07 am

I have started this life change and I must say it is very easy. I started with eating eggs and beans in the morning. A hand full of nuts for snack. Lunch is a big salad with some sort of good meat and some more beans. I have either one once of cheese or some more nuts if I get hungry before diner and I work out about an hour before diner and then I can have a normal meal with my family. Our family already ate organically and I grind my own wheat for our flour so I make great carbs that I can eat a diner. Then I try to go to bed within 3 hours of diner so I don’t get hungry. I have also “scheduled” my “day off” with things I know I will want…tater tots and hot dogs…and chocolate cake, so I don’t over do my off day. So far it has been fun and easy…I will check back in within a few weeks and let you know how things are going.
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Godde — April 22nd, 2008, 1:53 am

Does it really work?
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nicola — April 22nd, 2008, 9:56 am

i am going to start this plan tomorrow and wondered is eating eggs everyday for breakfast not bad for you?
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ghetto princess — April 23rd, 2008, 4:39 pm

are their any side affects? im doing xamz next month and dont want 2 b a moody cow…
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ken — April 24th, 2008, 10:13 am

I have had awesome success with this diet! I actually stumbleupon’d this page last year and was so intrigued I actually tried the diet for several months starting last April. I started out weighing around 175 and by late June I was hovering around 150-155. I have evangelized Tim Ferriss to all my co-workers and have 3 of them trying the diet now. I’m also putting the 4-Hour Workweek on my Fathers Day wish-list

You rock Tim!
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ryan — April 24th, 2008, 2:16 pm

tim
im 15 years old and im 5″ 9′ and 170 lbs i would like to get to at least 150 and have those lbs be fat i was wondering if u have any recomendations for a teen-ager and summer is coming up and id like to be not fat any more so if u could help please
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Patricia Lopez-Bates — April 24th, 2008, 8:40 pm

I read your book, and I am amazed.
You lead the kind of life that I thought only the rich could live, it has been a shoot of adrenaline.
I’ll give your book to my son, he is almost your age, he is pretty smart but he is practicaly a slave.
I will change my life, That’s for sure.
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Jake — April 26th, 2008, 7:15 am

This diet is great! Never been fat before, but i just gained 30lb after i quite smoking. I just passed the 1 month mark on this diet and have lost 16lb so far. easier than i though.
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Good Calories, Bad Calories « Far Too Rubenesque — April 26th, 2008, 11:42 am

[...] having followed the diet over on Tim Ferriss’ 4 Hour Work Week for a fair while now. I’ve certainly not lost 20 lbs of fat in 30 days, but I have lost 20lbs [...]
Adriana — April 26th, 2008, 2:28 pm

I am having problems with this diet, so I have made a decision. I am going to do this diet in Summer, (1 1/2 months) and that way, I will have more time to handle it and be more strict. I have been planning my food schedule for Summer already:

Breakfast- 2 scrambled eggs with a little salt, apples and water.

Snack- 100 calorie pack(maybe apples and water if I’m more hungry).

Lunch- Special K Meal Bar, Special K Snack Bar, apples and water.

Snack- 100 calorie pack(maybe apples and water if I’m more hungry).

Dinner- ???
____________________________________________________________

I still don’t know what to eat for dinner, any suggestions???

Thanks so much for your time!!!
—Adriana
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Brie — April 26th, 2008, 3:53 pm

microwaving your vegetables is the worst thing you could do. It kills a large percentage of the nutrients and is America’s ‘easy’ fix. Steam them! THEN it’ll be healthy!
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lucy — April 28th, 2008, 7:12 am

This way of eating is something I can do and may enjoy, a lot of my favorite foods. How about non fat yogurt, oatmeal (steel cut) with breakfast and a few protein shakes during the week after a work out. These are a part of my diet now, do they fit the plan?
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Kaitie — April 28th, 2008, 1:11 pm

Adriana,

Your diet seems alright, but it is not anything like the diet that Tim wrote about. Other than your scrambled eggs you are not eating any protein. And though I don’t know which 100 calorie snack packs you are having, chances are they are mostly white carb based. Same goes for your Special K. And apples are also very dense in carbohydrates. You should give this a try … it has a lot more protein, less white carbs, and vegetables (which you didn’t have any of):

Breakfast- 3 scrambled egg whites (1 yolk for taste) with a little salt, water. I usually make a “protein omelet” (recipe below) and it keeps me full until around noon when I have lunch, so I don’t have to worry about a snack.

Snack- Veggies … maybe a garden salad (little or no dressing) or some baby carrots. You could also try a salad that is spinach based so it has more nutrients. And you can always add egg whites to a salad for extra protein.

Lunch- Chicken Caesar Salad (with minimal dressing and cheese)

Snack- More veggies. Maybe a salad that has some of the beans Tim mentions so that you are getting the fiber to make you feel fuller.

Dinner- Grilled Chicken or some kind of fish (tilapia or salmon) with steamed broccoli or mixed vegetables and some beans again

The issue I see with your diet is that though you can loose weight on it, the meal replacement bars have just as many calories as a good well balanced protein and vegetable meal like chicken and broccoli, but they do not have as many nutrients or protein, and instead are mainly carbs. Plus, with all the pre-made and pre-packaged diet food you are going to be eating, you are still consuming a lot of unnecessary preservatives. I read your post from earlier. White carbs are pretty much any carbohydrate that is flour based. Including bread and waffles. And Special K. Other than the eggs, you are eating nothing but carbs all day if you follow your diet plan. Read through Tim’s description of the diet and then read through the blog comments … a lot of them are very helpful.

The plan I gave you was just an idea to start you off. It doesn’t follow all of Tim’s rules, but from what it sounds like, you are not ready to commit to the plan he outlined. I have been on this diet for about 2 weeks and I have lost 7 1/2 pounds already. It doesn’t sound like a lot, but the difference is in appearance … my gut is pretty much gone and the cellulite I had when I started disappeared. This diet is very effective. If you lift weights a few times a week to build muscle you will see amazing results in muscle tone, especially in your arms and legs, thighs included. I have 5 lb dumb bells and all I do every morning before I shower is: 25 curls with each arm, hold the weights at my sides and lift my arms out to the side until they are parallel to the floor 15 times, 50 crunches, 2 sets of 25 squats holding both dumb bells when I squat. It takes like 10 minutes and it gives me energy in the morning, plus with Tim’s plan it shapes the muscles so that they show once the fat melts off. I don’t know what your weight is or what your goals are, but I was 5’6 and about 120lbs. I just wanted to loose some of the fat around my belly, but since I wasn’t very big to begin with diets like the one you planned took me a looong time to see any kind of result, and it was usually minimal. Eating protein, legumes, and vegetables cuts out the carbs that make you look bloated (at least thats what they do to me) and you still have a lot of energy because you are getting nutrients and calories that you need. And you get one day a week to pig out. This diet seriously rocks. Like I said, in about 2 weeks I lost like 7 pounds and gained a lot of muscle.

Give it a try if you can!

Kaitie

Protein Omelet:

2 mushrooms, sliced
3 tomato slices
¼ cup onion, chopped
1 slice fat-free cheese (if you want, I usually don’t add it)
l cup egg whites
4 oz chicken breast, chopped
½ tsp onion powder
½ tsp garlic powder
½ tsp basil
Cooking spray

Toss vegetables in nonstick skillet and sauté with seasoning. Cook eggs in skillet. Add cheese and vegetables, and fold over to make omelet. Garnish with tomato slices. (You can also add broccoli if you like)
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Technosyncrocity » Fitness full-time — April 28th, 2008, 2:59 pm

[...] Losing weight fast isn’t important. Losing weight permanently is. That said, some people like Tim Ferriss have done some amazing things with minimal-effort, fast weight [...]
Blonde Zilla — April 28th, 2008, 5:41 pm

You guys are slaying me. Great posts, and some well…could use a good dose of common sense.
If your not losing weight after chowing pizza and working out, well are you gaining muscle? And if the answer is no, then lay off the pizza. Your like having your Free Day–everyday–because you worked out. Why change your diet at all?
I think some people don’t look at the big picture here.
It’s not about what you can and can’t switch out. It’s about following it and doing it right and for your body to get the fat off that you yourself put there by putting crap in your mouth.
If you don’t crave baddies–don’t have a naughty Saturday.

A rice cooker works wonders for this program and no you don’t have to cook rice in it.
I throw my meat veggies beans everything in there with a little water, it cooks in 30 minutes or less and shuts itself off, never burns, and the pot can go in the fridge for later.
God send on the boat, and hub can eat whatever he wants and my food is cooked q
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Adriana — April 29th, 2008, 1:54 pm

Kaitie,

Thankyou for the help, but the reason why I didn’t put any vegetables is because I don’t like veggies AT ALL. So the’s my main problem. My second problem is that I only like apples, bananas, and grapes. So, based on that, do you mind if you can give me some tips on what to eat? Thankyou anyways for the other tips on what to eat! I know you must have taken a lot of time making that post. Thanks again!!

—Adriana
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Kaitie — April 30th, 2008, 5:09 am

Adriana,

According to your posts, I don’t think this diet is right for you. In order for Tim’s diet to be effective you need to essentially only eat lean proteins like chicken and fish, and have vegetables and beans. It isn’t a diet that is designed to be appetizing; it’s purpose is to cut out unneeded carbs and fats and give you lean protein to help build muscle while you shed fat. If you don’t like one of the 3 components of the diet, you are left with very little options for substitutes.

Since you don’t like vegetables, and have an affinity for pre-packaged snacks and mini meals, maybe you can try something like Nutri-system. It’ll come pre-made for you, and I know they have a lot of meals you can choose from that wouldn’t have a lot of vegetables. Plus, they probably have some kind of waffles and cereals you can have for breakfast and snack bars for you to eat in between meals. That kind of program would take the guess work out for you and then you can feel confident that you are eating all the right foods for your particular diet. If you need a little more room for variety in your diet, give weight watchers a try. My boyfriend’s brother’s wife went on weight watchers after she had her third child and she lost probably somewhere around 30 lbs. I know you can eat whatever you want on weight watchers as long as you don’t exceed your points. None of these diets are as quick as Tim’s diet, and they probably won’t help you build muscle as quickly. On weight watchers and Nutri-system you’re results will be measured more by what you see on the scale, where as TIm’s diet delivers visual results much quicker. Loosing 10 lbs on a regular diet will probably look the same as loosing 5 on Tim’s because this diet also builds muscle and makes you look leaner and less bloated.

The most important part of any diet is whether or not you can stick to it, and I think you could probably stick to weight watchers or Nutri-system better than any other diet plan because it’ll let you eat foods you like and have a craving for, and that seems to be very important to you. I do think that if you give Tim’s diet a try for just a week, the results will motivate you to toss your waffles and snack bars and continue only having the protein, legumes, veggies combo. And I know you said you don’t like vegetables … but there has to be at least one you can live with eating. Maybe broccoli or canned peas, carrots, or green beans?

Good luck with your weight loss,
Kaitie
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Kyana (female) — April 30th, 2008, 6:39 am

I tried this diet and I guess it aint for everyone. I got bored, gasy, and bloated. I did the extreme fat smash from celebrity fit club and lost 13 pounds. I think I’ll go back to that.
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kathryn — April 30th, 2008, 8:05 am

Kyana – I am with you. I am very disciplined and have mostly adhered to a low glycemic diet for the last 10 years. I haven’t tried Celeb Fit Club so can’t compare that. But regardless, I think the protein and calorie needs of a male under 40 who works out 1.5 hours a day are quite different than a female of any age, for anyone who does not have the same muscle mass and/or does not work out and certainly anyone who pre-menupausal/over 40. Still, I am a firm believer in cutting sugar and white carbs.

Adrianna – please go read a book and don’t waste our time with your posts until you get it. ANYTHING with sugar or flour of ANY KIND in it is NOT on this diet (or many other diets for that matter). Look at the labels on the side for ingredients and sugar grams. Are you for real or are you just messin with everyone here? In case you are for real, here’s my last shot for you: another great nutrition book is by Dr. Arnot. He is not high protein but he does explain nutrition and glycemic. Also, Dr. Oz’s YOU on a diet. You can also find tips from Dr. Oz on Oprah’s website.
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blogger81 — April 30th, 2008, 8:24 am

What about plantains? I usually have plantains and legumes but for this diet are plaintains good?
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Kyana (female) — April 30th, 2008, 5:40 pm

Dr. Oz is wonderful! Nice lifestyle and you will lose weight.
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derek — April 30th, 2008, 6:05 pm

hey i read ur website and have been looking for several weeks and months to find a helathy weight loss diet. this one seems to catch my eye very well.. and i was all wrong i though to loose weight i needed “white” carbs i was eaiting pasta salad everyday for lunch and i wasnt eating regularly and was using the elliptical trainer for 35:00 everyday after school.. can you please give me some advice!!!
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Amanda — May 1st, 2008, 6:45 am

Hello!
I am a 30-year-old, 5’6, 150 lb female, and I am comfortable in a size 10. I am always starting diets, or talking about going on a diet, but I can never stick to anything long enough to get below 145 lbs, not even for my wedding!
I tend to gain weight evenly. My legs have always been big, but I think it is from cheerleading in middle and high school. I would like to slim my hips from the current 40 inches to about 36 inches. If I could fit comfortably into a size 6 again I would be so happy!
It isn’t that I don’t understand how diets work. I know what to do. I just can’t seem to do it!
I am starting this diet today. I think the hardest thing will be giving up the fruit and cutting back on dairy…I love them both!
My goal is to lose 20 lbs over the next 6 weeks.
Hopefully, this plan is simple enough that I can stick to it.
I will post my progress in two weeks, May 15th. I should weigh-in at 143 lbs…we will see!

Anyone else out there like me (always starting diets but never sticking to them) who has been successful with this one?
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Lauren — May 1st, 2008, 7:20 am

Hi! This sounds terriffic. I am needing to shed at least 45 pounds to be in a healthy weight range. It’s May 1, & I am hoping to do so by July 17. Are there any other pieces of advice you can give me? Do you think with this program that the weightloss above is an attainable goal with exercise?

Thanks much!
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Crofoot — May 1st, 2008, 1:05 pm

“ghetto princess April 23rd, 2008
4:39 pm are their any side affects? im doing xamz next month and dont want 2 b a moody cow…”

Ghetto.. no. To the contrary, you will be energized physically and mentally. Just changing what you eat for lunch and breakfast and you will see a huge difference. It’s the carbs and sugar that make you hungry, feeling lousy and depressed.. until you eat carbs and sugar again.. then you repeat the cycle an hour later.

Just eating protein for breakfast and lunch, you’ll see a huge difference in your attitude.

All the people who posted, yes it does work. The slow carb diet is essentially similar to Atkins and South Beach and Dr. Phil’s… Eat the right foods at the right time so your body uses what it gets instead of storing it. When your metabolism is reset to work this way, your body functions as it should which helps your mind and body.

This last sentence is important.

“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.”

Else, your body will adapt to your food patterns and begin to store fat when you eat fat and carbs instead of “resetting” itself once a week.
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Kaitie — May 1st, 2008, 1:51 pm

I have been taking the supplements Tim recommended as part of the diet (in one of the blog posts) for about 2 weeks now. Last night at around midnight (two hours or so after taking it) I had a reaction to the Niacin. I turned really red and felt hot, tingly, and itchy. I read on the bottle that this may happen in the beginning, if you increase intake, or if you switch brands, and that other than being uncomfortable, there isn’t any real danger associated with this effect. I’ve been on it 2 weeks with no side effects and I took the same brand and amount of Niacin at the same time that I always do. I also ate pretty much the same things. Only difference was that I didn’t drink my glass of wine … but this isn’t the first time and there weren’t any side effects previously. Does anyone know why I would have had this reaction at such a random time? Is it just something that happens every once in a while, or is my body trying to tell me to stop taking it?
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figure competitor — May 1st, 2008, 2:57 pm

Well some of that info is true anyway, except a few. Here’s some other great advise – I only eat lean fish or chicken, 1 glass skim milk before bed, manipulate carbs, lots of water, all the veggies I want, and of course egg whites whenever I want, I also eat fat free cottage cheese. I’ve lost a lot of body fat and look much leaner after I started to cycle carbs. Also your cheat day is fun- just stay in your calories – do not go over !!!!
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Crofoot — May 1st, 2008, 9:29 pm

Amanda and Lauren,

Remember, this isn’t a diet. It is an eating plan to maximize your body’s natural abilities.

And the beauty is, if you actually eat protein in the morning and lunch, you won’t be hungry for sugar and carbs.

I started 15 days ago and lost 16 lbs to date. Including throwing in about a bag of peanut M&M’s at work because for some reason, I just can’t say no!!!

I found out that I don’t snack or eat if about 3:00 I have a protein powder smoothie. But I use the Diet V8 Splash drinks that have no carbs or sugar (sucralose). But that protein boost (Whey protein vanilla bag) has 120 calories, and only 2g of carbs. I treat that as my “late” lunch. And I found that the sweetness satisfies my sweet tooth, And because there’s no sugar or carbs, I’m not hungry an hour later.

Remember, it’s not a diet.

Read the blog entry about a calorie is a calorie or is it? It will explain why the low fat diets are impossible to stay on because the mind can’t handle it. But when you can eat as much as you want of some foods, you end up eating the same amount of calories and don’t go crazy with cravings.
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Mark Hamilton — May 3rd, 2008, 9:16 am

Hey everyone, I’m Mark from PA (19 years old). About 6 months ago I weighed 320 pounds, and now I’m down to 249 pounds. I cut out all sugary drinks, greasy foods, and some lady in my apartment was throwing away a stationary bike. I fixed the chain and began to cycle on it 30 to 50 minutes a day.

My diet mostly consisted of grilled chicken salad with ranch dressing. After reading books, I discovered that I may have been putting my body into starvation mode, because everyone has a basic metabolic caloric requirement. You CANNOT restrict your calorie intake severely less than your basal needs for a prolonged period of time. Otherwise your body will go into starvation mode.

The “Dieters gone wild idea” from Tim is wonderful, if you exercise with this program, YOU SHOULD(at least 20 minutes of cardio a day), it will ensure that your metabolism doesn’t take a huge blow.

Right now I hit kind of a plateau with my fat loss, I hope this diet can help me. I’ve read all the comments from the people, god bless you people for helping each other! I’m starting to lift weights, my poor college self, and my roommate bought a bowflex together also.

I’m trying to follow this diet to the best of my ability, I’m a poor college student, so buying foods off the college meal plan is somewhat expensive. I’ve also been taking whey protein and using green tea fat burners
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Mark H — May 3rd, 2008, 11:53 am

Hey sorry for double posting but I have a few questions.

One, is fish ok with this diet? I eat a lot of grilled chicken and sometimes I substitute with tuna. I get a lot of protein a day taking whey protein also, and lifting weights.

Two, you said you have a post workout pizza. The crust itself is a lot of white carbs? Is this something you can do almost every workout?

Three, what is your take on green tea fat burners? I’ve been taking them for about 3 weeks now and I seem to be noticing some results.
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Mark Hamilton — May 3rd, 2008, 11:54 am

Hey everyone, I’m Mark from PA (19 years old). About 6 months ago I weighed 320 pounds, and now I’m down to 249 pounds. I cut out all sugary drinks, greasy foods, and some lady in my apartment was throwing away a stationary bike. I fixed the chain and began to cycle on it 30 to 50 minutes a day.

My diet mostly consisted of grilled chicken salad with ranch dressing. After reading books, I discovered that I may have been putting my body into starvation mode, because everyone has a basic metabolic caloric requirement. You CANNOT restrict your calorie intake severely less than your basal needs for a prolonged period of time. Otherwise your body will go into starvation mode.

The “Dieters gone wild idea” from Tim is wonderful, if you exercise with this program, YOU SHOULD(at least 20 minutes of cardio a day), it will ensure that your metabolism doesn’t take a huge blow.

Right now I hit kind of a plateau with my fat loss, I hope this diet can help me. I’ve read all the comments from the people, god bless you people for helping each other! I’m starting to lift weights, my poor college self, and my roommate bought a bowflex together also.

I’m trying to follow this diet to the best of my ability, I’m a poor college student, so buying foods off the college meal plan is somewhat expensive. I’ve also been taking whey protein and using green tea fat burners

I have a few questions:

One, is fish ok with this diet? I eat a lot of grilled chicken and sometimes I substitute with tuna. I get a lot of protein a day taking whey protein also, and lifting weights.

Two, you said you have a post workout pizza. The crust itself is a lot of white carbs? Is this something you can do almost every workout?

Three, what is your take on green tea fat burners? I’ve been taking them for about 3 weeks now and I seem to be noticing some results.
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Manon — May 3rd, 2008, 11:55 am

Hi there,

I was thinking about starting the diet beginning Monday!! I’m very excited!
I was wondering if it’s Ok for me to make Chili? Making it with tomatoes and ground chicken ?

Hope to hear from someone soon.

Thank you

Manon
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Allyson — May 4th, 2008, 2:54 am

hey is it ok if i do the cabbage diet along with this plan together?
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Carrie — May 4th, 2008, 6:22 am

Hello Everyone,
I am back after 2 weeks on this plan with my results.

I am 30
Female
Have 4 kids
Starting weight was 166
Todays weight 159
Total loss in 2 weeks: 7 pounds

I have been doing this plan for two weeks, without any real workouts. I went to the zoo one day with the kids and was walking for like 5 hours but other than that no working out. I also have not been taking any supplements. I eat bean and eggs in the morning, sometime I substitute meat for the eggs. For lunch I eat a big salad with two tablespoons of ranch dressing with some beans or meat. In the evening I eat a normal healthy meal with my family with a carb…like tacos or spaghetti. Also if I just can’t stand not having something sweet in the evening I will eat a very small bowel of whole grain cereal with unsweetened Almond milk on it.

The almond milk has really helped me because it is high in potassium which I was lacking since not eating potatoes and fruit. I was have terrible leg and foot cramps but since I started havening a bowel of cereal every now and again that has stopped.

I personally have been enjoying this life change and plan on keeping it up well past the 30 days. I also am planing on starting slowly on workouts this week.

I picked Sundays for my day off and it has really worked out well. I noticed that I can eat all I want in one day and it still would not add up to what I would have eaten if I had of cheated all week long.

I love it.

Thanks Tim!

Carrie
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Steve — May 4th, 2008, 2:59 pm

What about fruits with a white flesh like bananas, apples, etc.?
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Ellen — May 4th, 2008, 7:18 pm

I love garbanzo beans/chick peas, especially when used to make hummus. I think someone asked in an earlier comment whether or not we could use them and Tim responded that they should only be used only occasionally and in limited quantities, such as for topping a salad, because they have too many calories.

I just returned from the grocery store in preparation for starting this diet tomorrow and did some comparing of the calories in different types of beans.
Here’s what I found:

Hanover Black Beans – 1/2 cup serving has 120 calories
0 grams of fat
21 grams of carbs

Goya Garbanzo Beans – 1/2 cup serving has 100 calories
2 grams of fat
20 grams of carbs

The black beans, which we are allowed, actually have more calories and carbs than the garbanzo beans, but the garbanzos do have fat…… so I guess this is why we are not allowed to have them in as great a frequency/quantity as the black beans?

I have no problem with the black beans…I just like other types of beans, too, and want to know the proper justification for not having certain types when shopping in the grocery store because this will aid me in determining which ones are the best to buy.

Tim or anyone care to comment/offer insight? Should we just get the ones that are fat free even though they have more calories per serving?

I know this is a diet where you don’t count calories.

Thanks!
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Ellen — May 4th, 2008, 7:23 pm

One more question….regarding fruits. I know that Tim has answered that they are now allowed (nor is fruit juice of any type) because of the high sugar content, but what about on the cheat day? Are fruits allowed on the cheat day? And I also remember reading something about being able to eat an organic orange at night instead of wine? How often is this allowed? Thanks again!
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Kaitie — May 5th, 2008, 7:18 am

Steve,

Fruits in general are not part of this diet if you are sticking to it all the way. However, if you read some of the past posts (I know there is a ton!) you’ll see people have had success even if they added a food or two each day in moderation that wasn’t originally part of the plan … I think as long as you mainly eat veggies, protein and legumes and have an occasional apple a few times during the week you should be fine.

And remember, Tim says white carbs are okay as long as you have them within 1.5 hours of working out.

Best of luck … keep us updated on progress!

Kaitie
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tuck — May 5th, 2008, 9:08 am

Who even knows if someone starting out on this diet will read down this far in the comments, but please keep in mind that this is about potentially losing 20 pounds of BODYFAT, not weight. So if you weigh 200 pounds, you will not weigh 180 in 30 days. Even in Tim’s own example, he goes from 180 to 165.

Part of any good diet is setting realistic goals for yourself, or rather, not setting unachievable goals that you can never reach, and cause you fall off the wagon.

So just maintain that perspective. 20 pounds of bodyfat, not overall weight. It’s harder to adjust to, because most of us don’t have the technology available to us test our body composition accurately…so yes, use your scale or self-test calipers as a guide, but also look at how your clothes are fitting, and how you look in the mirror.
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Lauren — May 5th, 2008, 9:32 am

Hi all!

I decided, with my hubby, to turn a new leaf & try this approach to eating healthier. I’ve got 40 pounds to shed…hoping to have 30 gone by July 17. I just started today and as of right now, I could go nuts for sugar/carbs (I have TERRIBLE eating/exercising habits).

Could someone please tell me, did anyone else get a headache or feel irritable the first 24-72 hours from lack of crap in their system? I’m not whining, just making sure that this is normal.

Thanks again!
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Kaitie — May 5th, 2008, 10:52 am

Lauren,

I have always had very bad eating habits (a lot of junk food snacking and very few well balanced meals) and when I first started I felt very deprived and irritable. After a day or two this passes. I used to have very strong cravings, usually in the evening. Your body will probably crave junk the most during the hours of the day that you are least active and usually eat junk. After a few days it will readjust itself to your new lifestyle and it will get easier from than on. I used to eat candy bars all the time, sometimes even 2 at a time for lunch, and it was rough at first but I can say that it’s been over a 2 months since I’ve had one and it’s gotten to the point where turning one down isn’t tough at all. When you have a craving, do something to occupy yourself. I read that cravings usually pass after about 15 minutes. And get rid of anything not good for your diet so that if you do have a craving you can’t just get junk food out of your cabinet. I stopped buying carbs and junk food and stocked my cabinets full of beans, canned vegetables, tuna, and other foods on Tim’s list. On my diet day off I always eat out, but never get a doggie bag for my leftovers unless I know I can finish them that day.

Doing this with your husband is great! You can support each other and cheer each other on. You should consider going out for evening walks together or joining a gym together, and the not only will you spend quality time together, but you’ll look and feel better too.

If you feel groggy or irritable, do some exercises. Even taking a 5 lb weight and doing some bicep curls will get your blood pimping and give you some energy. Plus exercise, even as little as this, will produce endorphins, which are hormones that make you feel happy. And once you begin to see the results, you will definetely feel much better
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Crofoot — May 5th, 2008, 11:48 am

Lauren,

When you have a craving, that means you need to eat. Just eat smart and your craving will go away.

I keep fake sugar drinks (diet soda, diet V8 splash) around to satisfy my sugar needs. But usually, I drink a water and snack on carrots etc..
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Lauren — May 5th, 2008, 12:12 pm

Thank you Kaitie & Crofoot!

You’ve both given great advice. I will definately hang in there because it sounds like the benefits FAR outweigh the crumminess now. I’m just keeping my goal in mind, which is not just weightloss/inchloss, but better self esteem, better health, & FINALLY after almost 10 years of being 20-40 pounds overweight, being able to walk into a store and not fret if a size 12 will fit or not.

Here’s hopefully to 20 pounds gone in 5-6 weeks!

Take care & thanks again for being an inspiration!

Lauren
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Manon — May 5th, 2008, 3:55 pm

Hi All,

Today is my first day to healthier eating. I feel a little overwhelmed! I’m use to eating junk all day long but it’s time to think about my future and also the weight is packing on!!
I’m not sure what meals to make?? Tim mentions to Mix and match, and construct each meal with one from each of the three following groups.
Could someone give me an example of what they eat and how they break it up during the week? Do I eat the same food over and over again. Today I made Lentils and chili with ground chicken, would I eat that all week along with veggies? I think I’m just confusing myself! So please for give me.

Thanks for your help!!
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Manon — May 5th, 2008, 4:02 pm

Hi All,

Today is my first day to healthier eating. I feel a little overwhelmed! I’m use to eating junk all the time but it’s time to think about my future and also the weight is packing on!!
I’m not sure what meals to make?? Tim mentions to Mix and match, and construct each meal with one from each of the three groups.
Could someone please give me an example of what they eat and how they break it up the three groups during the week? Do I eat the same food over and over again? Today I made Lentils and chili with ground chicken, would I eat that all week along with veggies? I think I’m just confusing! So please for give me.

Thanks for your help!!
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Manon — May 5th, 2008, 4:04 pm

Sorry for the double blog. I didn’t think it went through the first time. opps!
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Christine — May 5th, 2008, 7:09 pm

Is this for real? Because it seems to good to be true..You don’t have to exercise??? Now that really doesn’t make sense, the only way to lose 20 pounds in such a short amount of time is to exercise and eat healthy. Well at least thats what I thought.
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Melissa — May 5th, 2008, 7:16 pm

what about when an entire meal isn’t available?
what to carry around as a snack?
nuts?

###

Hi Melissa,

Mixed nuts (no peanuts or macadamia) or almonds are great.

Tim
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Robin — May 5th, 2008, 8:28 pm

I eat a lot of salad, so how about lettuce? Also, no cereal? Not even special K? I also thought rye bread or whole wheat was ok.
If not, I am thinking this is like atkins.
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leah — May 5th, 2008, 9:57 pm

I am 33yrs old and female and have found out 3 monthe ago that i have some severe back problems and will have to have surgury.. i have been insructed not to exersize until full recovery after the surgery. well in the meantime i feel horrible out of shape and i have put on about ten pounds. I didnt change my diet when i had to stop exersizing and im deffinetly paying the price . i have many months to go before i can go back to my pilates and kick boxing. I need to know that this diet is gonna cut my body fat down and help me loose about 15 pounds before i try to go at it..i think my body fat is 22-25 bpercent right now.. ayear or so ago it was 15 to 17…im very unhappy and scared on how to fix this with not being able to do cardio or weights..when i follow a diet i need structure. a meal by meal plan ..is this in abook some were that i can buy to begin…..please help me
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Amanda — May 6th, 2008, 6:52 am

Hello again,

After a Cinco de Mayo party I have tons of salsas and pico-style dips left over. One in particular works well for this diet and is very versatile.
This is a colorful, crunchy mix and can be eaten as a side dish, added to salads, used as a topping for grilled chicken or any lean meat, or cooked with eggs/omelets.

I don’t cook much, so I make a meal out of this mix and a few rolled-up slices of deli turkey:

1 can black beans, rinsed
1 can Rotel tomatoes
1 red, 1 yellow, and 1 green fresh bell pepper, chopped into little pieces
1 purple onion – chopped
1 bunch of fresh cilantro – chopped
1 tbsp olive oil
2 tbsp white vinegar (I make mine with more vinegar)
salt and pepper to taste
optional:
fresh chopped garlic
fresh jalapenos

Mix it all together and refrigerate!

The original recipe also calls for a can of whole-kernel white corn, but I would leave this out…tastes great, but the corn is not conducive to this diet.
I recommend chopping the onions and peppers really small.
Not sure how long this keeps. I imagine the vinegar helps maintain the freshness…I would guess 5-7 days in the fridge…
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Lauren — May 6th, 2008, 8:48 am

Hi Manon,

Yesterday was my first day too! Basically, I am pre-making meals & eating the same ones in repitition. This way, if I am strict with my variety, I should be able to stick with this. I made a batch of salsa chicken in the crock pot. I threw in 6 chicken breasts, 1.5 cans of salsa, beans, cooked for 8 hours on low & it turned out delicious! I also pre-made chicken with peas & carrots, using chicken stock as my baste, seasoned with “fake” salt (I hold water like a camel), pepper, & garlic…toss it all in a crock pot & 8 hours later, lunch & dinner for the day. Now carrots are high in sugar compared to most veggies, but I added them for my husband.

I’m feeling kinda crummy because I know my body is detoxing from its unhealthy addiction with fried, fast food & sugar. I can’t wait for Saturday! I am planning on making a pig of myself…I can hear the chocolate calling my name…

Well, best of luck to you! I hope we’re both as successful as this plan states it can be!
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Lauren — May 6th, 2008, 8:50 am

Is sugar free jello ok? I don’t know how gelatin works. I may be asking the most ridiculous question, but I’m an opera singer, not a nutritionist, so does anyone know if a daily treat like that is ok? (I can’t believe I am calling sugar-free jello a treat!)
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nit — May 6th, 2008, 9:13 pm

hei dis is nit ..4 losing weight …a diet is necessary ..if required a strong diet and lose ur weight tremendously …in the morning u hav 2 get up nd drink lot of water and den ur breakfast must consists of only salads ..no matter hwo much u eat ..no limits on that nd same for the lunch and dinner u can hav a soup ..and in between hours u can have lil bit of stufss or dirinks juz to chill out ..and the most imp thing is that 6 ltrs of water is minimum requirement coz the toxics which form in the blood due to dieting must be removed …althought it might sound stupid silly but get used to it to get ur shape ..and i day u can keep ur dieting off liek sundays …..ur dieting can be contain even fruits ..liek aple ,water melon .lemon juice .aplle is the best as it supports in burning calorie …never go for banana coz it increases weight …nd do drink glucose as ur dieting sum people may not be able to sithstand it so glucose can be takes as its gives eneryg wont be resposiibel for gaining caloris or weight …nd for a normal diet juz hav anything in ur breakfast nd lunch but instead of dinnner juz go for apples coz its deh best for losing caloreis ..nd do contain fibres ..while do inga diet exersise is not needed a cardi can be ok ut juz 10-15 minutes of jogging thas it ..if u want a betr result …hey also wanted to say that if u wantto get 6 pzck aabbs those crunches wont giv u them only dieting coz crunces will make ur inner ,inner muscles of ur abdominal strong but it wont be able to seen unless and until the layer of fat above ur waiist is not removed so dont be an indiot of making 6 pack abbs with crunches nd if u hav flabs on ur waist only a cardio exersises can help and please dont forget to drink a lot of water a lot anyways the results of strong diet can be seen in a month of half itself nd a normal diet as mentioned above wil show its effect in a month anyways …..take care hav fun..
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nit — May 6th, 2008, 9:20 pm

hie once again ..did forget to say is that cold water or chilled water can also support for giving a lil bit of effect to ur dieting coz wen u drink cold or chilled water ur body gets cooler and to keep it warm it burns up the body fat …and hence can be used to lil help ..but if ur haveing any problems from chilled water liek infections cough cold than better drop this idea please…those who can handle this stuff can handle it ..remeber drinking only chilled water wont help u it wil support a lil bit but for sure it will ..but a diet has to be included …seeyah ….
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Manon — May 7th, 2008, 12:45 pm

Thank you Lauren for the recipes they sound so good!! I’ll try making them next week. I’m feeling a little crummy too do to the lack of sugar, I think? So when I’m craving sugar I have a diet pepsi, it some what hits the spot!!
But for the rest everything is good! I can’t wait till Saturday either!!haha! I’m planning to eat like a pig too!! Only 4 days away! By any chance do you know if were allowed to eat nuts? I snacked on carrots last night but as you mentioned there high in sugar. I wonder if it’s ok to eat? Good luck Lauren and keep me posted on your results!!

Thanks again!
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Angela, from VA. — May 7th, 2008, 2:51 pm

Hello Tim (and everyone else)!

I happen to come across this site (am glad I did!), and thought it was really interesting to read. I took time to read what Tim wrote, and what everyone else (who are trying this new diet), wrote on here. I was like,thinking, “This is too good to be true!” After reading everything (which took me almost an entire day), that night I couldnt sleep. I kept thinking about all that I read on here, and got up, saying, “That’s it! I cant stand it anymore! I have to exercise, and diet, now…or else I wont lose weight…my body will never look good. I have to do put some effort into it, to make it happen. I will give this a try, and see what happens. This may be exactly what I am seeking…because I didnt even attempt to try anything else, except for this one.”

What interested me the most about the diet, is what is contains, and how much. I love beans, and vegetables! I guess I was eating too much of it, because this diet is very small and simple, which I love, too! I love eggs, too…but I dont eat them often, fearing I’d get fat and high cholestrol, from eating them. I was kinda bummed, about the fruit part, but I didnt know that fruit can make one gain more weight (ei, fat)? I thought fresh fruit was considered healthy, but that fruit juice wasnt, cause of all the sugar. I guess I will have to eat fruit Sat., on my diet day off…in a smoothie or with ice-crean, lol. I am aware of the info. about white carbs, and sugar…makes one gain weight (thus, any carbs not burned, will store in the body, as fat) I guess I love everything about this diet, so I will be able to stuck to it, no problem. Its just the exercising part, that I have a few questions about. Will this diet work effectively in losing weight, without exercise…like the title of this site, claims? Or does it need some exercising, to have the weight loss become more effective? I am willing to do some exercising, if that what it will take to shed alot of fat, and gain more muscle…to make my body more fit. If I do exercise, do I do it gradually?…by brisk walking, or slow jogging, 3x a wk, and weight-lifting 3x a week? My goal is to lost alot of fat, and gain muscle, but I dont want to do too much..to where I am muscluar-bulky, like a guy. I just want to do enough, to where I have lean, muscluar look.

Also, some questions about the food. Is it ok, to add some bran cereal and reg. oatmeal (for fiber), or no?

I like to mention, something I found quite odd, about this diet, though. I started it, today (this morning)…and felt some strange changes to my body, later today. I ate egg whites w/ 1 whole egg, beans and spinach for breakfast and lunch in sm portions. In the afternoon, my muscules in my thighs began to tighten…feeling strong, but sore. I didnt exercise on the first day I did the diet,..so I know this could not be from exercising. I started to feel this odd sensation, not only in my thighs, but even in alttile in my arm muscles, too. After the first day of trying this diet…I felt very postive changes, with my body. My head and body felt more clear, energic, great, but most importantly…quite strong. I felt strength, that I never had before! It was a wierd feeling, but a good one. It is just me, or did anyone else exeperience the same of their muscles feeling very strong, but sore, when trying this diet out for the first time? Just wondering…

Well, I have a feeling…this diet might do wonders to giving me the fit, healthy body I always dreamed about! I cant wait to see the results, within a month! I am so excited about this dieting and exercising (the postive feedback of the people on here blogging, really inspired me…giving me the encouragement I need, to do it.), that I am organizing my life better, because of it! And, I see that as a good thing! lol

P.S. Tim, or anyone else on here, could answer my questions, I’d greatly appreciate it. Thanks!
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Lauren — May 8th, 2008, 5:46 am

Greetings Manon & Angela & Everyone!!!

Well, here I am day 4, and would you believe, I’ve almost lost 3 pounds so far! I’ve got at least 35 to lose before I am a the top of my weight range, but at least this is a nice start even if it IS all water.

I think the biggest point to this eating style (which I have kinda done before for my wedding…I lost about 25 pounds of fat and added 10 pounds of muscle in about 3 weeks!) is repitition, repitition, repitition, which is why you’re supposed to limit the kind of foods you eat. Also, sugars found in fruits & dairy (yes, most dairy, esp non-fat) convert quickly to stored fat which is why they are prohibited during the “weight loss” phase if I am not mistaken…and breads/rice/noodles (anything with flour or gluetin) is very hard for the body to break down…good to add when you’re nearing your goal weight or are diligently working out with weights/vigorous trainging schedule. So, while adding a handful of nuts, carrots, & low-fat cheese once in a while is permissable, incorporating those daily gives you a little too much freedom…which may cause you both slower weightloss & more occasional “cheating”.

What I love is that this eating style is designed to help kick your body into fat burning mode, while being fairly cost effective, & best of all, highly nutritious, ESP if you use your cheat day to incorporate the healthy foods your diet has been lacking. Natural sugar is always one up on processed anything.

I haven’t lifted a finger as far as exercise goes & I’ve still noticed 2-3 pounds gone in 3 days of healthy eating. BUT, I know my body…as an ex-competitive swimmer, I put on muscle like a camel does water (for a chick), so the LAST thing I want to do is potentially bulk (which I can do easily thanks to my German genetics, ja!) I am reserving hitting the weights or a heavy workout routine until I begin to plateau from this eating OR I start looking to flabby. I am hoping to weigh 170 by Memorial Day (I weigh about 179-180 now). Once I get there, I will start working out in the mornings (Leslie Sansone Walk Away the Pounds and Hip Hop Abs) & add 1 packet of reduced sugar oatmeal after my workout in lieu of the eggs. I will keep the rest of the diet the same.

You’re body will begin to feel tighter because this particular eating style is akin to the Atkins & South Beach programs. Basically, it goes after the fat right away because you’re not ingesting carbohydraytes, so it has nothing to burn but your own fat. You may even notice that your breath could be different or saliva taste sweeter. I was told that it’s because your body has kicked into burning it’s own fat, so yes, in a way, your muscles are burning your own fat for fuel right now, so I wouldn’t see why it would be unreasonable to feel your muscles in a different way.

I have to ask everyone else though…sorry for the caps…HAS ANYONE ELSE BEEN INCREDIBLY BLOATED & “BACKED UP” ON THIS PLAN? I am noticing without my oatmeal that I have suddenly become very irregular (for the first time ever) and it’s quite uncomfortable. Does anyone have advice on this?

As always, thanks a bunch & the best of luck to all!

Lauren
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Derek — May 8th, 2008, 6:09 pm

What about putting the foods/ingredients Tim mentions in a crock pot with water and making a soup? It would be easier for a couple meals a day and you could still prepare a non-soup meal or two.
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David — May 8th, 2008, 7:36 pm

Angela,

You don’t need to exercise on this plan to lose weight. You can and will see better results if you do, but if you don’t then you’l lstil lsee good results.

You cannot add bran cereal or oatmeal or anything like that. If it isn’t lean meat, vegetables, or beans, then you simply can’t have. If you do, you probably won’t see any weight come off. That’s because the foods you mention are not slow carbs and your body won’t be able to go at yoru stored fat if you eat them.

Oh, and you’ll probably feel lots of weird things on this diet. This morning, for instance, I was so dizzy I could barely walk. While an hour ago I was so energetic that did more cleaning of my house than I have done in six months.

Lauren,

I haven’t been back up on thsi plan at all, but I am eating a lot of fiber. I mean A LOT. A typical meal for me is 200 calories in lean ground turkey with 200 calories of peas. Half the time I add in beans, but I’m getting most of my carbohydrates from the vegetables. Do that 4 times a day, and I’m eating something like 50 grams of fiber a day. So, my cycles have been quite regular, though not large by any means.

Everyone-
My only problem with this diet so far has been avoiding losing the weight to fast. Even with a slight amount of cheating I can lose a pound a day. It’s a bit scary. I’ve only been on the diet about 6 days, so maybe that won’t be such a big deal later, but right now it is. I just don’t want to lose any muscle from dieting excessively. (What a strange thing to say when you are eating about 1800 calories a day!)
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David — May 9th, 2008, 9:41 am

Derek,

I don’t see anything at all wrong with making a soup. Myself, I mix the vegetables, meat, and a few beans in a (deep) frying pan, using only Pam to prevent burning. It’s been working great so far. After a week my abs are more defined and my body fat is down a little.
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Hue — May 10th, 2008, 5:31 am

Hey everybody. Timothy, as an ultra-vagabond can you give us some tips for eating while travelling. I stick to my low-carb/high protein diet when I’m at home and in a regular routine but find it challenging on the road as the food in airports, train stations, hostels ect. tend to be processed/high-carb. I would love to see this as a future post btw, how you manage sleep, diet and workouts while travelling.

Thanks and all the best for Sydney. Hue
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Mr. Music By Day — May 10th, 2008, 12:49 pm

This sounds really interesting. I think I’m going to try it myself and I’ll let you know how it goes. I’m going to be doing this with the muscle building exercises you mention on the other entry.
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Ravi — May 11th, 2008, 7:28 pm

I like the tips presenting in this post, and even as a carb-loving vegan ironman triathlete….I can appreciate the guidance to lay-off the “white stuff.”

However, I think everyone should keep in mind that perhaps the best way to manage your weight over the long term is just stop shoving so much food into your mouth! People massively overestimate their need for food when should be drinking water. Eat when they are bored instead of going outside to play…or snack incessantly instead of getting work done.

In addition to implementing some of these techniques, try to reflect on how you could be more moderate in your diet, and if you are using food an an escape….and if so….address that problem head on!

Ravi
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Matthew Bailey — May 12th, 2008, 8:49 am

You could always supplment a couple meals with a meal replacement as well. Make sure its high quality and no or little sugar. I did a 12 program with 6 meals a day and lost 22 pounds of fat while gaining muscle. There’s lots of things out there.
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The Worst Food in America (Plus: Sydney Launch Party) | The Blog of Author Tim Ferriss — May 13th, 2008, 1:08 am

[...] you want to follow the opposite of my slow-carb diet for fat-loss, I suggest [...]
Angela, from VA — May 13th, 2008, 8:44 am

Hello everyone!

Hey, David…I have been on this diet, for 5 days, and I am losing 1lb, a day, without exercising! I decided to use the 3 meal plan, instead of 4.This diet is amazing! I have lost 4 lbs already! I am almost close to my ideal weight, of 110lbs (Right now I am 118 lbs; at 5’2″) By watching what I eat, and how much before…I began to become fatigued..even though I lost 10lbs, from my other diet. But, as soon as I heard about this diet, I decided to immediately try it, the next day. then. Boy, am I glad I did! This diet is giving me the extra energy boost, I need to more stuff done during the day, within the home, as a homemaker, and stay-home mother. When I was on my other diet, I would take a short nap to refresh myself, to get thru my work days, but not anymore! With this diet, I cant nap! I have way too much energy! lol Its also helping me shed the last 10 lbs, that I was struggling to lose, before.

My body is responding well to this diet. It’s giveing me way more energy than I need, to get me thru the whole day (without coffee or caffiene, stimants, etc), but I am not complaining! It is helping me keep up with my active 2 yr old (I am as energetic as my son now, lol), while losing lbs. at the same time! And, I am so happy to about this! It’s even is helping me regulate my body well, on a daily basis. I dont have a problem of being backed up. Sometimes, I am alittle gasy, if I eat mixed beans, lol. Other than that, my body doesnt have any major stomach problems with eating these foods. I am strictly following the diet (without exercising, but I am moving around on a daily basis, during the day), everyday, but was alittle less strict on Sat. (I ate some cheese snacks, fruit and some pasta on Sat, but that was about it).

The follwing are the foods that are in my 3 meals that Tim suggests (one of from each group: protein, legumes and vegetables), are:

2 egg whites, with 1 whole egg, scrambled, spinach, refried beans (mashed pinto beans) red kidney beans, fish (like canned tuna in water or canned salmon w/ bones), split pea soup, mixed bean soup (this may give you gas; it does with me, alittle, lol), mixed veggies, sparagus, gr beans.

As for drinks, I drink only water, nothing else. I dont drink any soda, flavored fruit drinks, coffee, etc. I dont drink milk, period. I dont consume too much dairy, like cheese or yogurt (only have some on Sats.) Although, I believe women should have enough calcium/nutrients in their daily diet, I take 1-2 calcium supplements, and 1 multivitman/mineral supplement (like Centruim), daily, along with the foods I eat that Tim recommends, to ensure a complete, balanced diet, I dont recommend consuming too much dairy, especially milk. (I read some studies, that daily (especailly cow’s milk) isnt healthy, for the human body, that it is hard for humans to digest, and can cause some harmful damages to it later in life, such as causing infections and other health problems. Wonder why so many older people (and even some young babies/children, who have highly sensitive digestive systems) are lactose intolerant? Its because of all the cow’s milk they consume. Some who are lactose intolerant, end up drinking soy milk, instead. I tried that, and it tasted yucky, to me. I’d rather take a calcium supplement, like Viactiv, any day. I dont consume ANY cow’s milk, or eat too much that contains it. I can not remember where I read an article about cow’s milk, but it shocked me to read it and discouraged me from drinking it (or consuming too much daily products), ever since.)

Anyways, so far, I am very satisfied with the results of this new diet, after doing it for 5 days. Losing 4 lbs, out of 5 days, is..great results, to me! At the rate I am going with this diet, I believe it is possible for one to lose 20lbs, in 30 days, with this diet…just like Tim said, WITHOUT exercising!

(I believe some exercising, will improve it, more so with a combination of both weight-lifting and cardio exercises…which I plan to start gradually, once I reach my ideal weight.

SOME ADVICE: If you stick to the diet Tim recommends, and not add anything else during the week, except eating a few things you love (I said a few), on Sat. (this is without exercising), you will see great results. I dont binge on foods I love on Sat, but just am alittle less strict on the diet, by eating some foods I crave for, but not to where it makes me sick. I still maintain eating the required foods, from the diet, because this has helped me keep losing the lbs, steadily, on a daily basis.

I wish you all great success!
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Angela, from VA — May 13th, 2008, 8:47 am

Oh, I forgot to say…I will keep you posted, on my results…a week from now. And, I will let you know of any changes I make to the dieting.

So far so good!
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Angela, from VA — May 13th, 2008, 9:43 am

Ravi,

With your comment, about people stuffing their mouths with food…there is a underlying reason why people do this. I realized, many people today, are eating for food, for comfort. I find this to be true, because I have caught myself a few times (not lately, but in the past), doing this, myself. And, I began to understand why.

Its mainly has to be with being bored (unhappy with what one is doing in their lives), or thirsty. Many people think, they are hungry, when they really are thirsty. And, many tend to eat junk/fatty foods, because they are really and unhappy (bored), with their lives, and so they eat good-tasting food, to bring them comfort in their life situation, but its only temporary. Once I realized, the underlying problem, of me eating junk food (ei like ice-cream or a candy bar), every once in awhile, its mainly because I am feeling depressed, or unhappy about something in my life. And, I realized that I tend to snack on junk food, thinking I am hungry, when I am probably thirsty. NOw that I am aware of the reason behind these bad habits, I am now working on stopping this bad habit, by dealing with stressful moments in my life, a better way, and drinking water or eat a small, healthy food, as a snack, instead of snacking on junk food..when feeling hungry. Sometimes, this habit still creeps on me, but being on this diet, is helping it go away. I believe, its mainly because of me actually eating ony food that is healthy for the human body, by maintaining a strich diet like this one, on a daily basis. It helps demonstrate self-control, when it comes to food. If there is less creativity (less thinking about food) and variety with food (less options of tasty food), our minds wont be so focused on stuffing our faces with food! lol Just eat food, for what it is for…fuel for the body, to keep it going…much like gas for a car. This may sound crazy coming from my mouth,lol, but I am sure you get the idea. Once I started on this diet, eating a variety of foods or junk food, isnt on my mind anymore. I just pick any foods from the 3 groups, to make a meal, heat it up and eat it, without thinking about what to make, how to make it, or to make it taste good. The meals that I eat, I know, will look unappealing to others, but I have become immune to my bland-looking meals, lol. My mind knows this food is good for my body, so I just eat it…thinking about how happy my body will feel. hehe So, I dont really crave for alot of junk food, because the foods I eat on this diet, keeps me satisfied (full), and energetic. The foods in this diet, makes me feel good, to where it helps curb my cravings for them, which is great!!! As long as I am feeling great (by eating food that is good for my body), I am happy. And, if I am happy, I wont stuff my face with junk food! Problem, solved!

“Eat to Live, NOT Live to eat!” (Learn to enjoy the little food you eat, that your body needs to live on.)
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dru — May 13th, 2008, 11:24 am

I don’t know how far this is from the truth but is has been said that Chromium Polynicotinate and I quote from this website”… can cause mutations in the DNA of those who ingest this ingredient. It is said to cause significant chromosome damage at a non-toxic dose.”

the source of this information: http://www.ablog.ro/skinnyondiets/2007-04-10/e-mc2.html
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Brad H. — May 13th, 2008, 3:56 pm

Tim,

I’m thrilled that to have read that you love our fresh egg whites as much as we do.

Like most people in the health food business, and cardio junkie triathletes- I read everything that comes available regarding nutrition and diet. Your book is the first to make diet/nutrition coincide with a realistic lifestyle.

You did a first rate job, and thank you again for promoting Eggology.

Brad
Chief Eggsecutive
Eggology, Inc.
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Ilya Lobanenkov — May 13th, 2008, 6:43 pm

Wonderful! I’ve been following an 80% adherence to this diet and it set me in enough of a good shape to make the top 32 in USA Men’s Epee (Fencing)…
This is all while I live next to a micro-brewery and drink 20 to 30 pints of craft beer a week. At 29 y.o… God, imagine only if I also ate crap…
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Lauren — May 14th, 2008, 5:41 am

Good morning from NJ, all!

Well, it’s been a little over a week for me & both my husband & I have had quite a bit of success, despite the fact that our entire weekend was a dietary wipeout! We had his entire family over Saturday (I catered with Honey Baked Ham & it turned out great) & then my family had us over Sunday from brunch, only with them to them come over to my place Sunday evening for dinner!

I do have to say after structuring our eating patterns over the course of a week according to Tim’s guidelines, neither one of us “over” indulged at any one time. We were satisfied with eency helpings of the “good stuff” compared to how we’d normally eat. I’ve gone from about 183ish to 177ish, even considering those 2-3 cheat days. THERE IS NOTHING ELSE OUT THERE THAT COULD MAKE ME DROP 6 POUNDS WITHIN 9 DAYS!!!…2-3 of which were complete cheat days & NO EXERCISE!

I can finally start getting back into my old clothes without the seams being ready to burst. Thank you, Tim, for such an incredibly easy & well-designed program! I decided not to wait to get to 170 to add a little weight training & cardio, so I did a Walk Away the Pounds video with weights last night. At this rate, if I keep going, I should see my goal of 170 by the end of the month. Then hopefully another 10-15 pounds through June.

Continued blessings of good health & happiness to each of you! I will continue to update during my “transformation”. Good luck!

hugs,
Lauren
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Lauren — May 14th, 2008, 6:10 am

Angela from VA,

Hi! Congrats to you on your success & thanks for the insightful post. My mom & sister are emotional binge eaters & so am I. My dad’s ENTIRE side of the family loves to eat & drink richly, so there’s virtually no one in my family that isn’t AT LEAST 25 pounds over weight (except for my sister who got the freak recessive gene…at least she’s lucky…5’8 and a size 6 & at my thinnest 5’6 weighed 140 because I am built more like my dad’s side of the family…curvy & all muscle). My mother-in-law & sister-in-law are also recovering over eaters.

One thing we all have in common…depression/mania. We are completely ruled by our emotions…something that doesn’t go our way, we get upset & angry, either internalize it or take it out on loved ones, & then feel bad, look at ourselves & feel worse, & then go find the nearest McDonalds, pizza shop, or candy store. & repeat up to 6 times daily.

Other times, there is no other food available, so we resort to “quick, cheap, & easy” simply because we’re not putting aside any time for ourselves (or our family) because we crave acceptance from others (because we don’t accept ourselves) & are so busy trying to please everyone else or worrying what someone else thinks of us that we stop taking care of ourselves. Again, & repeat.

It’s a terrible cycle, but I am at a point in my life where I can’t accept that this is the only path I am destined to follow…I’ve put a stop to a good portion of my more undesirable traits, which I personally attribute to my belief in God, now it’s just taking it the next step further so I don’t become complacent & stunt my personal growth.

I’m just wondering how many other people feel this way??? I forget the specific statistics, but if 1 in 4 (or 3) Americans are overweight/obese, then there is something seriously lacking from our society that we are using food to fill the void. As Cher would say “Snap out of it!”. I think I finally may have?!?!
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Angela — May 14th, 2008, 9:38 am

Lauren,

Thanks for responding to my post. I understand where you are coming from with your life situation. You are not alone. I believe many are going thru the same, as you and your family..because the signs are clear, that many Amercians are suffering from depression. I, too suffered from depression, several times in my life, and have been struggling to find a natural cure for it. And I have. God, thru believing in the Son, Jesus Christ (as Lord and Savior), was the One who did. I became a Christian, because God proved to me that He is the answer to many of our life problems. He has helped me overcome many. So, I was so happy to hear you say that you are placing more faith in God, to help you overcome the problems you are struggling with in your life (ei, such as depression, anger, etc.). You are on the right path, and on your way to recovery. God will cure anything, as long as you believe (have faith) He can.

When I became a Christian, I have learned alot from God. He helped me understand much of why things are happening in this world, even about many health problems that Americans are facing, today. I am not a doctor, nor do I have a college degree, but I believe I have gained much wisdom (intelligence) from God, Himself…because I desire to seek it. I wanted to understand and be able to help others, with what I learn and know, from God.

I believe depression is a sin, caused by the Devil, himself…and those who dont believe in God, will suffer. I had, as an unbeliever. Depression (an evil (or sin) caused by the Devil), is the underlying cause to why many people in America, as well as all over the world, are struggling with bad health habits and/ or stressful lifestyle habits, which are making people become bored, unhappy, and lazy. Most only know only one way (mankind’s ways) to find comfort in dealing with this, and that is by using food/drink as a way to escape from their life problems. Thus, they become obese, or have other health problems, over time. But, there is another way…and that is God’s way.

Lauren, it is good that you are becoming aware of this problem in your life, and are seeking a way you believe will cure them. You are right. God is the answer. He will cure you, from them. He did with me, and He can with you,too. Much of my ablity to show self-control, with food (as well as many other things in my life), has alot to do with God (by His mighty power, thru the Holy Spirit), being in my life…as a Christian. Ever since I accepted God, in my life…He helped me view food, and many other things, a whole, new way. I believe its good to enjoy the foods you eat, but eating food and worrying about how our bodies look (by exercisng so much), shouldnt be our primary concern, in Life. I believe there is much more to be concerned about in Life, than this.

The main reason why I found this diet appealing, is because I, pesonally.. really find exercising takes up too much of my time. Its not because I want to be lazy, its just that I rather be doing things, that I find useful/helpful towards mankind, rather than exercising alot, everyday. I was looking for a way to change the way I eat, so that I can perform well throughout the day and not gain fat (but lose it), in a natural way. Alittle, is fine. And, I am so glad I found Tim’s site, because this is EXACTLY what I was looking for!

Thank you Tim, for sharing this with all of us. You are making a positive difference, in changing people’s lives, health-wise..that is quite effective, as is (with little or no exercising). I thank God for sending you in my life, because I was struggling for a long time to lose weight, naturally. This diet IS making it possible for me to me shed the extra, stubborn lbs, safely and naturally..that I wasnt able to do, before I tried it. May God bless you! (Angela, from VA)

“With God, all things are possible!”
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Angela — May 14th, 2008, 10:36 am

David,

I just wanted to thank you for answering some of my questions, to a previous blog, that I posted. I understand what you mean, about not adding anything else, but protein (lean meats), beans (legumes) and veggies. Thanks for reminding me, to just stick with the simple meal plan, lol. Now that I know, will do!
Appreciate the help,
(Angela, from VA)
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Alex — May 14th, 2008, 11:22 am

One question, i am an over weight mexican who loves his refried pinto beans. are these ok with this plan? If so, any particular way to prepare them and still be healthy? Anyone’s comment is greatly appreciated.
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Lucius — May 14th, 2008, 2:49 pm

I’m down 19.2 in 30 days – sticking w/ it…made a couple adjustments to suit me but not much – after 2 weeks, I began taking a 2 mile hike 3-5X per week.
Finding that on my “free day” I really don’t enjoy the junk that I used to scarf down – & neither does my body…eating breads, sweets, soda, cheese, etc on that day but not craving it. Primarily lean meats, veg, beans, almonds, & a spoon of peanut butter here & there. Keep you posted -
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Lucius — May 14th, 2008, 2:53 pm

one more thing – I don’t keep the bad foods in the house — shop 1x per week around the perimeter of the store – I go out to eat on my free day, & don’t bring it home…i do bring lunch w/ me to work, drink lots of water & black coffee; actually spending much less on groceries in general — it’s a mind set, once I got past week 1, it got much easier – now it’s the “norm”, keep it simple!
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Amy — May 14th, 2008, 2:58 pm

Any suggestions on how to handle a sweet tooth?
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Sandi — May 14th, 2008, 3:23 pm

I was wondering if splenda was as bad as I’ve been hearing. I love tea, but hate it without sugar! I was also needing some advice concerning body sculpting. I have recently lost 17 lbs…yay! And need to lose ALOT more. I would like to compete in a body sculpting competition (not body building) and really need some direction as to where to get started. I am really pumped and ready to get going…help!!!
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Dylan Jefferson — May 15th, 2008, 12:36 pm

Can I eat fruit?
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David C — May 15th, 2008, 1:09 pm

Hey Alex, refried beans work fine with the plan. Now mine are from a can because I don’t have time to prepare them but most of the beans I ate on this diet were refried and I lost 20lbs in 30 days.

I began the diet on March 24th and the diet worked great for me on the first 30 days while following it strictly and fully utilizing my free days. The weight loss has slowed down quite a bit though because I have only lost about 5 lbs since then so at least for me it appears to slow down over time or maybe it works in spurts.

I did not exercise much during the first phase (some pushups and situps 2x per week) but I am going to increase it and see if I can lose that last 25lbs.

Good luck everyone.
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joseph — May 15th, 2008, 6:43 pm

Tim,

A lot of comments, and i didn’t have the time to scroll through all of them – here is my question – with this diet, what kind of workout do you recommend to go hand-in-hand with the diet? I am 207lbs, trying to get down to 180 so I can enlist into the military. Thanks!

- Joe, Colorado Springs, CO
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David C — May 15th, 2008, 7:46 pm

Hey Alex, refried beans work fine with the plan. Now mine are from a can because I don’t have time to prepare them but most of the beans I ate on this diet were refried and I lost 20lbs in 30 days.

I began the diet on March 24th and the diet worked great for me on the first 30 days while following it strictly and fully utilizing my free days. The weight loss has slowed down quite a bit though because I have only lost about 5 lbs since then so at least for me it appears to slow down over time or maybe it works in spurts.

I did not exercise much during the first phase (some pushups and situps 2x per week) but I am going to increase it and see if I can lose that last 25lbs.

Good luck everyone
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Stacy — May 16th, 2008, 6:32 am

What about soy nuts? I am not fond of the beans this diet requires. Is a soy bean a legume? Pardon my lack of knowledge on this. Soy nuts are really good, so I hope that eating them will be a good thing, and I’ll still be able to lose weight. I have a family reunion on June 21, and want to lose 20 pounds of fat by then. For exercise, I walk, do yoga, Nia and bellydancing, and lift light weights. Hope it works!!!
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Gain 30 lbs of muscle and Lose 20lbs of fat in one month « MikeY’s Weblog — May 16th, 2008, 10:16 am

[...] Gain 30 lbs of muscle and Lose 20lbs of fat in one month May 16, 2008 Im going to try out these routines and I’ll post my results. Check it out: How to lose 20 lbs of fat in 30 days without doing any exercise [...]
neverhere — May 16th, 2008, 8:54 pm

Hello all,

I read the all the posts a while back and decided to give it a shot. I’m male, damn near 40 and have a crazy work schedule (aka not conducive to a healthy lifestyle). I started this routine and exercising (2 times per week, semi-HIT similar to Tim’s other post) at the same time. Long story short, I was tired of feeling like a piece of crap and Tim’s posts inspired me to get off my butt and try to do something about it. (Thanks Tim – read the book too…keep up the inspiring work.)

I stick to the routine fairly closely 6 days a week and go all out on the cheat day. (I mean all out.) In 4 weeks I dropped 10-15 pounds and put on a fair amount of muscle. Nothing crazy, but the net results are better/faster than any other routine i’ve tried including when i used to work out more often (3-4 times per week for 90 min – 2 hours) when I was younger.

A couple of things I’ve learned:

1. If you are going to start working out at the same time, TAKE PICTURES before you start. (I did not — probably because I did not want to memorialize my failure in photos if it did not work.) Once you start lifting weights, the scale becomes fairly useless…I was sure I was loosing fat, but after about 8-10 pounds the scale did not budge. Took me a while to figure out that it was working (fat reduction) but weight was staying flat due to muscle gain. Pictures would have been helpful to look back and confirm progress in moments of uncertainty.

2. Its easy to tell yourself you need to eat more than you really do. It took me a week or two to dial in on how much I really need to eat. if you are a big eater (and I have been for many years) your mind may tell you to eat more but your body does not need it. Be sure to track how much you are eating and tweak it if you don’t see results.

3. Do prepare meals, even when in a hurry. I find that if I grab a bit of this, a bit of that (all within the rules) as I am working, cleaning up, whatever – I end up eating more and feeling like I ate less. When I prepare a plate and sit down, its much more satisfying. (Stick to the basic menu like everyone says!)

4. The cheat day: like I said, I go big. Last saturday included an old fashioned doughnut, one of those tollhouse ice cream and cookie sandwiches (damn I love those things), a blended coffee drink (loaded with sugar I’m sure), fish & chips w 2 pints of guinness for dinner and some candy after. Could/should I eat less – probably – would I lose fat more quickly – probably. Can I eat all that and not feel guilty for the first time in about 15 years…you bet. By midnight sat. I feel a little sick but that’s ok and it helps me make it through the week. By not entirely denying myself the food I love to eat, it’s much more likely that I’ll be able to stick with this type of approach for the long term.

5. Carbs really cause my energy level to spike and fall. I notice that I now have more energy, sustained throughout the day. That alone is a big plus.

End result is that I have definitely seen improvement — not so dramatic as Tim and others but enough that I am continuing to follow the routine. Once I’m satisfied with my progress (got to try to get rid of the handles) I’ll add a few items back to the menu in moderation.

Hope this helps someone else. Good luck all…
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JoAnn — May 17th, 2008, 12:25 am

Well, I have for the past 5 hours read every single message posted here and I am convinced and ready to start this eating plan! I am 55 years old and I have never in my life had a weight problem until I turned 50. From age 20-36 I was 126 pounds and from age 37 to 45 I was 138 pounds and from 46 to 50 I was 148 pounds and now that I am 55, I was 171 pounds until I joined Curves 11 days ago and I am now 168. I am truly shocked by my weight gain. I have been a vegetarian since I was 19 years old, I was on the Atkins diet for most of the time when it wasn’t very popular in the 1970′s, but I have found it very hard to stick with now. I tried the vegetarian version of the Fat Loss 4 Idiots,(which is similar to this plan) and I was somewhat successful, but after the 11 days on and 4 days of eating normal, I gained back all the weight I lost. I am a serious vitamin supplement taker and I believe in eating healthy, but I cannot for the life of me, understand my weight gain. I have tried so many diets in the past 5 years and I have just gained more weight. The only thing different in my life is that I retired from the Army 8 years ago. I still exercise and do all the right things that I had been doing all my life, so I am praying that this will work for me.
I am very eager to get started, as I have all of the foods listed and all of the supplements here at home, and I am ready to begin. I will return to post my progress as it happens. Thanks for the support!
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David C — May 17th, 2008, 7:40 am

Joseph. If you read Tim’s last post at the top you will see that he is not responding to this post anymore. I believe he felt like he answered all of the questions with his responses and book suggestions. Check out the posts. They are not that long. Might try using ctrl-f to find key words to speed up your search. BTW I think Tim would tell you to do weight training instead of a cardio work out but I am not sure.

Dylan you cannot eat fruit on this diet except on the free day.

neverhere: Great post. I agree on taking pictures at the beginning. Just curious. How long have you been on the diet?

Good luck everyone.
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David — May 19th, 2008, 11:29 am

I’m two weeks into the diet now, I’ve gone from 170.5 to 164. I’ve had way more than 2 cheat days, otherwise I’d be much lower, but I’m more than happy with it so far. But I’ve started introducing other foods into my diet now to make things easier so I cheat less. I’m only adding other foods with a very low glycemic Index, much like stage 2 of the South Beach Diet, and finding out what works well for me. Adding the right foods doesn’t seem to be affecting my weight loss at all, that is to say, I’m still losing weight fast on days I behave.
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JLStreet — May 19th, 2008, 12:23 pm

Hi everyone ./waves

I have been reading everything and I had a couple questions, I know Tim is busy so I do not mind if the group answers them.

1. Pasta is okay but can we use pasta sauce, or butter/parsley? What, if anything, can go on the pasta.

2. Is there any reason the beef has to be organic?

3. Are low-glycemic foods (low-glycemic bread for one) okay?

4. Is Catsup and Mustard okay? Healthy butter spread?

5. I read somewhere I thought on this forum that cans beans were not okay, did I read that wrong?

Well, as I wrote at the top, I welcome anyone to answer/point out the answers for me, and thank you Tim.

~ J

Edit: corrected typos
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michelle — May 19th, 2008, 12:36 pm

Hello
I just wanted to leave a short comment about my success with this diet , I have been on this diet for about three and a half weeks and i have lost about 15 lbs and by the end of may i know i will have lost around 20 lbs . I am most thankful for the information provided on this blog page , I have tried many things for many years since having my child in 2004 at a constant weight of 200 lbs . I combine the meals listed , and a 20 minute pilates workout , and about 15 minutes on my exercise bike , and I keep active all day either taking walks with my family after dinner or cleaning the house , or playing outside with my daughter. With a womans daily vitamin and sticking with everything else , it seems to be working well, i feel healthier , look better and have more energy then before . I plan to stay on this diet for about three months total , in order to be swimsuit ready in august , so hopefully I keep having the success I have already began to see . I wish everyone else luck !
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Dano — May 19th, 2008, 5:45 pm

This is worth a try. I’m a former college hockey player who never had to worry about putting on weight until the 7 days per week of ice ended.

So, out goes the beer and in goes the beans. Thanks Tim!
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neverhere — May 19th, 2008, 10:11 pm

(I posted part of this over 24 hours ago – hopefully this is not going to be a dupe…)

Thanks David C. – I’ve been on the diet for about 5 weeks. I started around 200 LB and am now at 183. Its going fairly easy so far so I am going to stick with it until I lose a bit more fat (not sure about the weight given some muscle gain — at this point I’m going more by how I feel than what the scale says).

Joseph – see Tim’s other post under the topic “The 4 hour body” (See upper right on this page) titled “From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks “.

JL Street:
1. Pasta is okay but can we use pasta sauce, or butter/parsley? What, if anything, can go on the pasta. —- It’s not ok unless within 90 minutes of resistance based exercise. Pasta sauces are problematic if they have a lot of carbs/sugar, etc.

2. Is there any reason the beef has to be organic? —– Not specifically – Tim mentioned that he prefers it because lack of growth hormones, etc. and the grass feed beef includes other health benefits – but any lean beef is ok from a ‘diet’ perspective.

3. Are low-glycemic foods (low-glycemic bread for one) okay? —- Hm. Did you really read the posts above? Low GI is the name of the game but the premise is no bread, flour, etc. Keep it simple. Once I hit my target, I’ll add some of these back to the menu in serious moderation but not until then. (Or the cheat day of course.)

4. Is Catsup and Mustard okay? Healthy butter spread? —– Catsup no, mustard yes. Not sure about the butter spread…

5. I read somewhere I thought on this forum that cans beans were not okay, did I read that wrong? —— Don’t think that is the case, I eat them every day…

- NH
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JLStreet — May 20th, 2008, 8:02 am

thanks.

I did read everything and took the diet as a more low glycemic diet, that was the reason for the question about the bread, even if there was no bread, but a special bread made for low GI values was available, and the bread had the same glycemic index as say, black beans, would it be okay (does it cancel out the no bread rule?) Just wondering.
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neverhere — May 20th, 2008, 8:12 pm

Hello JL – Similar questions have come up around steel cut oats and a few others…long story short, I think Tim’s theory is to keep it simple in line with the basic rules outlined in the original post based on the premise that the more complex it becomes, the more variety, etc. the more difficult it is to stay on target. Hard to go wrong when you are eating only a few items with a lot of repitition.

Someone more knowledgeable about nutrition would need to say if the bread will be processed by the body in the same way as the beans, etc. For me personally, a utilitarian approach to eating (same stuff, many times repeated) is fine and it makes it much easier for me to prepare food in advance, shop in advance, etc. given a hectic schedule…and easier for me to stick with it overall.

Maybe start without it, see how you do, add it in and see if you continue on track, etc.?
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Lee — May 20th, 2008, 8:56 pm

Hi Everybody,
I found this cool site and wanted to share it.
http://www.nutritiondata.com
Really thorough breakdown of all kinds of foods-even fast food.
Shows glycemic load, glycemic index, amino index, completeness.
4-star site -in my opinion
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Alex — May 21st, 2008, 12:07 pm

Started on the plan yesterday. Starting weight 297lbs. I will keep you guys posted. Thanks for all the comments and advice. hearing all the success stories and good advice makes it so much easier. Wish me luck!!
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Craig — May 21st, 2008, 2:53 pm

Hello All,
I have just 1 question for anyone who has had success with this diet. I travel everyweek for work any suggestions as to how to stick with the same food while on the road?

Thanks Craig
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Tim S — May 21st, 2008, 4:24 pm

Hi, I’ve been doing the diet for a week or so and it’s been good.

Out of curiousity I looked at the results people had reported and stuck them in a spread sheet. The average rate of loss reported was 19 lbs / month but doing a kind of regression analysis there seemed an intial drop of 6 lbs or so and then an ongoing rate of loss of about 9 lbs / month.

That kind of matches my own results – I can swing 6 lbs or so depending on whether I’m dehydrated of have just had a large meal and my ongoing rate is something like 9lbs/month.
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Dave — May 22nd, 2008, 6:51 am

Hi guys.

I went on this diet for a month and lost a stone. However, on leaving the diet the main benefit was I did not have the cravings for sweet things such as Coke or chocolate bars and eased off the carbs. I couldn’t be so disciplined about beers and curries – that is too ingrained in British culture.

When doing the diet I saved time on preparing meals by making them in large batches. This even meant I had remainders from supper for breakfast. It saved time and money. It felt a bit scabby at times and it turned a negative of my low standards into a positive!

I didn’t get the energy buzz that people talked of and felt drained towards the end when I started to swim.

I ended because of personal issues and being fed up of a restrictive diet. It was ideal for a while but too restrictive as a lifestyle. Most importantly, it made me change my eating patterns, end my cravings and made me think a little more about what I put in my mouth.
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mort — May 22nd, 2008, 6:06 pm

I am interested in following the eating plan. Is the diet strictly what you listed? Can I add different veggies? What about cheese?
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Matthew Bailey — May 22nd, 2008, 7:27 pm

hey,

eating while travelling is definately tough. the best thing I could recommend from experience is packing some meal replacement bars or shakes and then stopping by grocery stores and buying easy to make meals rather than fast food. The only other thing is watching what you eat at restaurants and keeping it to the healthiest foods they have, although this can be tough when the menu is full of tasty foods. so it depends how bad you want good health!
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Craig — May 22nd, 2008, 11:12 pm

Matthew,
Thanks for the info on travel. I have to figure something out that would make this gig work.

Craig
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anneorfi — May 23rd, 2008, 3:24 pm

I noted that you mentioned Eggology Egg Whites in your post. They have a great blog (see the address I put in the website box) that features healthy, yet not boring, recipes using egg whites. Also they have extra tidbits in there about uses of egg whites, etc., A fun blog to visit and easy access to good recipes.
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ming — May 23rd, 2008, 11:06 pm

Just thought I’d share, back in 2005 I was 116 kg (255.2 lbs) after continuously putting on weight since 2001(end of high school) when I was about 70 kg (154 lbs).

I spent 6 weeks eating only canned tuna in water, low fat mayo, zero carb mustard, and a dash of salt and pepper. Whenever I felt hungry, I just popped open a can of tuna.

It was practical, I just kept tuna at home, tuna at work, packed tuna on weekend trips. Obviously the most boring diet you could ever think of, but it was simple and convenient and left no room for deviation so it was clear if you were or were not still on the wagon so there’s no space to kid yourself (something that really helped me).

The first couple of days were bad, but no worse than the first couple of days on many of the other diets I’ve tried, most of which have already been mentioned in all the great posts here), and then I just got used to it. Don’t get me wrong, I love food, but whilst I was on that diet, food just didn’t appeal to me (except for the first couple of days, but like I said, just like any other diet).

At the end of the 6 weeks, I lost 25 kg (55 lbs) and my weight was 91 kg (200.2). I bounced back a couple, and ever since I’ve been hanging around 93-95 kg (204.6-209 lbs), eating regularly and back to loving and enjoying food. I certainly try to have a more healthy lifestyle than I did in college and post college when I put on all that weight, but nothing drastic that I don’t enjoy life. The point is those 20 or so kilos (50 or so lbs) stayed off permanently. My target weight is to be back at about 75 kg (165 lbs) and feel that I’m starting to have enough inspiration to do the same 6 week tunafest again.

I only have one question to anyone knowledgeable, is this unhealthy? To lose 25 kg (55lbs) in 6 weeks, that’s 4.17 kg (9.17 lbs) a week on average, 0.6 kg (1.31 lbs) a day on average, by just eating almost literally zero fat zero carb canned tuna? I had always thought that over just 6 weeks the lack of nutrients and vitamins and other essential oils and acids and whatnot that I know nothing about would not be that big of a deal, although I did take some multivitamins everyday just in case. But I always hear people saying that losing that much weight that quickly can’t be good for your health, so I’m just wondering if there are any solid evidence or reasoning behind those words of warning.

Thanks, ming
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Kelly — May 24th, 2008, 12:34 pm

Your a saint, ok well i’ve tried just about everything under the sun, trying to just lose a simple 20 lbs, and now i only have 1 month to do it (I’m going to travel abroad to England and don’t want to be chubbs)

I did veganism for half a year, which lost me 10 lbs, but then of course I got gall stones from that, and I gained it all back anyway -__-

I’ve now been exersizing daily, and dieting like crazy, I literally can go a whole 24 hours without feeling hungry, so I don’t have to eat, the problem is I want to! D:

But I’m definately going to try this… A) Because I’m losing ope doing it by myself B) I’m running out of time and C) The whole thing about binge for a whole day on CRAP is AWSOME thats normally why my diets fail, because I do eat like a bowl of ice cream, then get very upset that i broke my diet, thus making myself ‘quit’ but it never really ends does it, its a lifelong battle against the fat cells .

So anyway, I’m going to follow this thing very strictly for the next month starting now, and ill get back to you with the results. ;D
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jorgeviola — May 26th, 2008, 5:21 am

I like the ideas here…however, I’m a little dismayed that there are so few – if any – vegetarians here. I don’t plan to eat eggs, bison, chicken or turkey. I hope that tofu, tempheh or seitan can work.
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Losing and gaining weight « Jenkem — May 26th, 2008, 2:40 pm

[...] like Four hour work week teaches us, I decided to eat all I can in Sunday. I went to our summer cottage for a Sunday meal. I [...]
Bett — May 26th, 2008, 3:00 pm

For all the vegetarians out there, there is hope.

Organic brown rice and organic beans, eaten in the same day, will provide a low glycemic index, complete protein.

No need to eat the bodily fluids of cows, chicken ova, or the flesh of dead animals.

If you base your diet on rice and beans with salad and vegetables, you should be fine. (Go easy on fats and sugars. Be realistic.)

Have a little more time and want to really lose weight fast? Buy a proper digital scale that has a tare function. Keep a good calorie counter, a calculator, and a pad and pencil next to it. Weigh everything you eat, write down the weights, then go through the calorie counter or if using packaged food use the values on the nutritional information on the package and calculate all the calories you eat. You will quickly see why you have gained weight. It is so easy to kid yourself about how much you are eating!

You need exercise. I recommend a gentle form of yoga if you have not worked out in awhile or are way overweight or out of shape. You do not need to strive to do the postures the way the experts do but rather have a mental image of what the posture strives for and gently try to move your body in that direction. Never strain or push if you’re out of shape. Being there is enough for a beginning.

Meditate. This is not a religious practice but an exercise in focus. Sit quietly for 5 minutes and focus on your breath moving in and out of your nostrils. Fill your belly, then your chest with air, and then empty your chest and then your belly of the air, and repeat. As you find your mind wandering, do not judge yourself, but simply return your mind to the breath. You will probably find your mind wandering more than not but this is absolutely perfect and is the way it should be. As you do this each day you will find that your mind wanders less and less. As this occurs you may notice that you have better control over focus in the rest of your life and things are going your way a bit more. (This is not magic, but because you are acting in a more focused way and doing things better!) You may also find your health improving, as meditation and focus help reduce stress.

Enjoy!
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Tim S — May 26th, 2008, 6:27 pm

Re vegitarians, I’ve been eating mostly cottage cheese for protein. It seems to work fine. (Cheap too in Tescos).
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Lucius — May 27th, 2008, 10:35 am

UPDATE: after dropping 19.2 lbs in first 30 days, weighed in last night after another 13 days (6 weeks total) & dropped another 4.8 for a total of 24.1 (average of just over 4 lbs per week) – I was a little dissapointed initially (my expectation was 9 lbs in that 2 week period) but am now OK w/ it – my “free day” isn’t as important as it was the first few weeks, my habits have changed dramatically, spend less $ on food, aerobic exercise 3-5x a week, … sticking w/ it for a while & we’ll see how things progress. feel better overall than I did 40+ days ago —
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esther — May 27th, 2008, 11:11 pm

hi tim…. i eat a mixture of rolled oats ,protein powder,low fat yogurt all mixed with water …..is this a bad for me ….they say oats lowers colestorol help
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Kyle — May 28th, 2008, 8:17 pm

Hey guys

I’m 18 and just started this diet 2 days ago. I’m going to the gym tomorrow so I’ll weigh myself in (last I checked a couple weeks ago i was 267 lbs) and I’ll keep some updates here. I think the main problem I’m going to have is breakfast, I don’t eat it. It’s summer and I just graduated from high school so I usually sleep till noonish and wake up for lunch.

Currently I’m eating a grilled chicken breast, black beans, and green beans for lunch and dinner and have some egg whites and stuff here just incase I can wake up that early.

Also, anyone that snacks at all during this diet, what do you eat?

Thanks,
Kyle
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Mark — May 28th, 2008, 8:55 pm

Kyle I can relate to your situation, I’m a male, 19 years old, 6’2″ in college I used to weigh 320 pounds! I went down to 260 pounds before I started this diet two months ago, now I’m down to 242 pounds! I want to get around to 220ish, I’ve been lifting weights and gaining muscle, so the scale weight can’t be trusted. I suggest you take pictures of yourself in boxers flexing, every month compare the pictures, it will scare the hell out of you in a good way

I’ve been using my bowflex and exercise bike everyday, and so far it’s been paying off.

I’ve been eating four times a day, mostly pinto beans mixed with hot sauce, and boneless skinless chicken breast with mixed veggies. For breakfast, I eat egg whites, salsa, mixed nuts, and turkey bacon. Sometimes for lunch I’ll have a grilled chicken salad with vinegar dressing.

For snacks, I eat carrots and celery with ranch dressing, almonds, and low fat yogurt (mix the nuts in the yogurt). I also take a whey protein shake.

My only cheat day is Friday, and it’s usually chicken wings and french fries, and maybe some candy.
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Lauren — May 29th, 2008, 5:58 am

Hi all!

Here’s an update:

Today is day 25 for me & I must say I am impressed. Between Mother’s Day, family functions in between, & Memorial Day, I’ve maybe followed the diet perfectly for maybe 5 or 6 days. I have lost 11 pounds in 25 days, with no exercise & treating myself to an indulgence almost daily. If I stuck to the once a week “cheat”, I can easily see where losing 3-5+ pounds a week would be completely attainable. I will keep going with this, but will be little more regimented for the month of June & will report back mid-way through June. This is an absolute miracle for me! My husband has been doing this with me (and he has more discipline, I must add)… here are our results:

Lauren (starting May 5) 185 (lbs)
Lauren (May 29) 174 (lbs)

Gared (Starting May 5) 215 (lbs)
Gared (May 29) 197

There ya have it! Our goals are 145 and 185. I know Gared will make it before July 17. I’m just hoping for 155 by then! Wish us luck!

Good luck & much health & happiness to all of you!
Lauren
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remi — May 29th, 2008, 12:32 pm

could a sixteen year old do this
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Anju — May 30th, 2008, 1:03 am

Tim I just wanted give a good protein rich breakfast sugguestions.

Lentil pancake

I get yellow mung beans from Indian store. Soak it for few hours and grind it to smooth pure. This can be kept refrigerated for four days after first use.

Just like you would pancake.

Pour a scoopful and keep spreading it in a circular motions until its a thin layer. You can add also add green chilies and ginger when grinding it. This can be used as a tortilla also and wrap eggs and add salsa.
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Donna — May 30th, 2008, 8:10 am

Hi my name is Donna I’m 42 years old and started Tim’s way of eating May 19th. I did not weigh myself because I’m a freak about the numbers not moving on the scale. I have followed his plan to the T except the supplements I think I experienced some bad side effects so I stopped taking them. Anyway I have followed his suggestions to a T and I can honestly say in 2 weeks my clothes are baggy and I have more energy then I have in a long time. I own a horse farm and work full time so I get in alot of activity. I love this plan and have been telling all my friends about it. Tomorrow is my cheat day and I can’t wait. Thanks Tim.

Donna
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Sharon — May 30th, 2008, 8:34 am

Hello Everyone,

I’ve been on the diet since May 5th and I’ve been very strict with myself. I never cheat throughout the week, only on my cheat days and I’ve been doing boot camp 3 days a week and we pretty much just cardio . I weighed myself this morning and I’ve only lost 10 pounds. I thought for sure that I would have lost close to 20 pounds. I’m not sure what it is that I’m doing wrong? For breakfast i eat egg whites, mushrooms, zucchini, and beans (brown beans in tomato sauce, black beans, refried bean) for lunch I eat chili with ground chicken and for dinner I eat chicken breast, beans veggies and sometimes I have almonds for a snack.
Maybe my body is getting use to the foods I’m eating? Maybe someone can give me some recipes of what they eat for lunch and dinner. If anyone has any suggestion’s that would be great!!

Thank you so much
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Pat — May 30th, 2008, 12:38 pm

Sharon,

What have you been drinking? And just check the sugar content of everything.
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Pat — May 30th, 2008, 12:43 pm

Remi,

Technically, yes, a 16 year old can do this. However, a balanced diet and exercise is probably your better bet. A 16 year old body can quickly adjust. It is better to train a young person how to live a healthy lifestyle.

Maybe for a month or two to drop quickly, but at 16, you need to make lifestyle choices and kill bad habits. Older people didn’t pay attention during all the health classes and now changing habits is impossible.
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Manon — May 31st, 2008, 11:37 am

Hi Pat,

Thanks for responding back! I only drink Coke Zero, Tea and LOTS of water!
I never drink sugar. So I don’t know what the problem is???
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Sharon — May 31st, 2008, 11:41 am

Hi Pat,

that last message was from me. I had my sisters name entered there instead.
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Tim S — May 31st, 2008, 12:41 pm

Hi Sharon,

As far as I can see 20lbs in 25 days seems exceptional. After the inital drop 8-10lbs /month seems typical so stick with it!
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Mark H — May 31st, 2008, 1:46 pm

I’m 19 years old, I went from 320 pounds to 242 currently, and using this diet I hope to get down to 215 pounds by October 22nd (my 20th birthday). I made a promise to myself, when I turn 20 it’s another time in my life, a new beginning, I am no longer a teenager. My fat weak self is gonna be left behind with my teen status.

Good luck to everybody trying this diet, I have found it is cheap (I’m in college), and it’s very easy to follow. Get yourself a book about low glycemic index foods, and you can make variations to this diet so it won’t get boring.

I’ve been on this diet so far for 5 weeks and have lost 20 pounds, and I haven’t even been following it strictly. Granted I do an hour of cardio, and weight train almost everyday too.
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Adriana — June 1st, 2008, 8:55 am

Ok well, I’m going to start this diet in Summer(in a week) and I can’t wait to look awesome by the end of Summer!! When Summer is over, no one is going to recognize me, so I’m hoping that I lose it all by then!! Well, I have been reading some of the most recent posts and it looks like everyone is doing awesome!! Keep on going everyone and good luck!!!
I hope I get the same results!!!
~Adriana
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Taylor — June 1st, 2008, 4:14 pm

hi im a cheerleader and im looking for a way to drop weight fast but still keep my muscle. if i follow this diet and exercise daily will i reach my goal
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Hello Slow Carb! « Veiled Glory — June 1st, 2008, 5:41 pm

[...] list in hand, all prepped to cook some delicious slow carb meals. For my guidelines I’m using this man’s experiment and these guidelines from Web MD. My plan hybrid includes some “real” carbs like sweet [...]
Loraleigh Vance — June 1st, 2008, 6:18 pm

Dare I say it – Great minds think alike!

I have somehow gravitated to this exact diet myself through my own research. I even do the 1 day free-for-all for the exact same reason of the metabolic spike. Oh and because I’ve got to have one day of insanity after all the discipline.

I’ve lost about 60 lbs twice during the last 10 years and am about to kick off another 20 lbs. I should add that I have had to do this a few times not because I couldn’t keep the weight off. Other issues entirely. Quit drinking and drugging the first time and replaced them with food. Quit smoking to gain the second 60 lbs but started smoking after a few years. Now I’ve quite smoking again just this past January and am getting rid of the 20 lbs before it gets worse.

Anyway, I just wanted to say this diet really works! No doubt about it.
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delf — June 2nd, 2008, 7:50 am

i have duodenal ulcer can i undertake this dieting. and what are some of the things i should not do because am not too fat am just ok but want to maintain my weight
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figure competitor — June 2nd, 2008, 9:04 am

Don’t foget about Bison!!! super lean, high protein, and yummm. Just make sure it’s not inbread with cow. happens often. Wild Oats gets theirs from Canada.
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Henry — June 2nd, 2008, 2:49 pm

can i eat freezes? i know its kinda weird but i want some sugar,and i have some freezes laying around the house
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amanda — June 3rd, 2008, 4:38 am

I Work 3rd shift and i get off at 7 30am and go home be in bed by 8.00am and wake up at 400pm but dont have to in untill 1130pm so how should i eat and i get very hurgy at 730 am and i dont want to lat down withbeing full can you let me somthing amanda
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Cecilia Sanchez — June 3rd, 2008, 7:45 pm

I just got started on this plan on Sunday, June 1 and I have a question about the post work out meal. You eat a whole pizza after your workout?!!!! and is that regular dough? I don’t have a pizza my heart near me. Thanks
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Mark H — June 3rd, 2008, 11:43 pm

Male, 19 years old, In college

I HIGHLY recommend reading “The Abs Diet” by David Zinczenco! The book contains the basic elements of Tim’s diet, but with much greater detail of why it works, how to customize your meals, and how to keep the weight off. It also has exercises that burn your abs, and encourages upper body strength training.

The basic premise is that, it’s not a diet book, it’s a way to change your life style to turn you into a fat burning machine. I just loved reading it, David has a really awesome sense of humor, and under 300 pages, I read it in two days!

I’ve been following a diet like Tim’s(The AB’s diet) for 7 months now, I use to be 315 pounds size 48 waist. Now I weigh 238 pounds, with a size 35 waist!! I still have 28 pounds to go

OLD before and after, the after part in the picture is old, I am thinner than that now
http://img177.imageshack.us/img177/8831/beforeaftersn4.png

Good luck everyone, I hope this inspires and motivates people
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Mark H — June 4th, 2008, 12:26 am

Updated before and after picture:
http://img511.imageshack.us/img511/5744/beforeafter3gj4.png

I’ve been doing 45 to 70 minutes of stationary bike a day. Now I lift weights 3 times a day, take whey protein a lot. I also recently got a bowflex and use that to tone my muscles.

NOTE: I cheated a lot, and I’m not ashamed really, I’m human haha. I’ve always been taking Green Tea fat burners
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Mark H — June 4th, 2008, 1:43 am

Don’t suggest you eat an entire pizza after your work out. Do strength training (even if it’s lifting a 10 pound weight) and your cardio. After this, your metabolism is spiked, and you can get away with eating white carbs in moderation, the spike it causes to your blood sugar will not have a drastic impact, because after working out your body will quickly consume and stabilize glucose levels before insuln is produced and the blood sugar is stored as fat.

Still I lost 70 pounds, and I don’t eat many carbs after my workout, concentrate on protein, (Whey protein, turkey, tuna, chicken) and a tiny bit of carbs, maybe put that meat(protein) on some WHOLE GRAIN bread.
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Cecilia Sanchez — June 4th, 2008, 11:39 am

Thanks a lot for the info Mark. I have the Abs Diet book, I borrowed it from a friend a while back but never tried to get started. I will definitely start reading it again.
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Opie — June 4th, 2008, 12:34 pm

Dang it! I just started this diet, and without thinking about it, I ate a darn mint after a chicken and veggie lunch! Grrrrr… Just wanted to take my frustration out somewhere.
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Tim S — June 5th, 2008, 3:32 am

I doubt a mint after lunch will make much difference. I Tim Ferriss can eat pizzas I’m sure it’ll be fine
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Norine — June 5th, 2008, 5:45 am

I think the same can be lost with juicing, while getting the nutrients and proteins through leafy green vegetables. I’ve been a vegan for a little over three weeks now, and I ‘feel’ and see what juicing and going meatless have done to my body. I have removed refined sugar and grains from my shelves and diet, along with breads and any and all dairy products, and I water it up as much as possible. It’s amazing! I don’t see myself ever eating anything with a face, again. I was 195 pounds. I’m down to 180 pounds and am still landsliding, while becoming healthy from the inside out! My energy has increased, and I feel more alive now than every before! Eeeyeah, baby!
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Travel Pirate — June 5th, 2008, 2:37 pm

I come back to this thread from time to time and enjoy the comments and especially the progress reports.

I thought I’d throw a quick tip out there. I often use high protein puddings to not just battle hunger but also sweet cravings. Put a little no carb whipped cream on it and it’s a real treat.. The kind I personally like is pro-pudding from vitamin shoppe, but there are many brands/favors.

Great on the go option I thought I’d share.
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Zach — June 5th, 2008, 2:39 pm

I’m going to start out on this diet in the next few days and I was just wondering if you can provide some easy recipes. The simplicity and repetativeness of meals is not problem for me because I’m increidibly simple when it comes to food, as long as it tastes good I can go for weeks eating the same meal.

are there any suggestions that you would have regarding age? because I’m a 17 year old guy and I weight just over 180 so any additional tips would be great.
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Tony — June 5th, 2008, 10:28 pm

To help you guys out, I’ve been on this diet pretty strictly for over 2 months. But for me, one cheat day is way too much because I go overboard. Then there’s the cycle where I lose weight during the week and gain it all back on one day. Keeping it to one meal may help you. It definitely helps me.
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Adriana — June 6th, 2008, 2:16 pm

Hey!! It’s Adriana again and guess what? It’s Summer! So that means diet time!! Ok, I’ve been thinkiing about it and for lunch, I could have a chicken salad with some ranch? But I don’t know if ranch is ok? Ok, here is my diet:
____________________________________________________________
Breakfast: 2 eggs(with a little salt), apples, and water.

Snack: 100 calorie pack(with no white carbohydrates), apples and water if I’m more hungry.

Lunch: Chicken Salad contains: Romaine Lettace with boiled chicken?? and a little ranch.

Snack: 100 calorie pack(with no white carbohydrates), apples and water if I’m more hungry.

Dinner: Special K Meal Bar, Special K Snack Bar, apples and water.

(If I’m hungry later, then snack bar and water.)
____________________________________________________________

Is this a good diet? I will also exercise for about an hour everyday.

Thanks for all the help!!
~Adriana
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6 Secrets to Successful Weight Loss | SPIRITED — June 6th, 2008, 10:25 pm

[...] slob. I’ll chow down on pizza, ice cream, chocolate until I can’t stand it anymore. Tim Ferriss likes this idea as well. As Tim says, the metabolic rate starts to slow down because it thinks [...]
Paul — June 7th, 2008, 12:43 am

Great stuff.

Started it 34 days ago, went from 187 to 173.

The best part, in my opinion, is the Saturday splurge. Every time I got down on the diet and wanted to reach for that cheeseburger, I’d jus say, “Wait ’til Saturday . . .” and hit the veggies instead.
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chrissy — June 7th, 2008, 1:52 pm

hey everyone!

I started this diet i yesterday, but i went to a movie and got brown rice crisps. so maybe that counts as half a day, so today is going well.. im not sure if this was answered before.. but can i have soy beans and chickpeas? i love hummus, and was wondering if this is a suitable snack w/ veggies.
currently i am 182 and need to get to about 145.

I am going to weigh in each morning and track my progress! hopefully i can lose at least 15 lbs by the end of june!
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Lisa — June 7th, 2008, 6:15 pm

I started this plan 4 weeks ago. I haven’t been following it to a “T” and haven’t been exercising, but still lost 7 pounds. I’m also a mid-30′s mom who had my second baby a few months ago, so I still have some of the baby weight left. I never feel hungry, and although it’s not the 20# I was hoping for, I realize it’s the most weight I’ve lost in a healthy way in a long time. My starting weight was 188, and now I’m at 181. My typical day looks like this:

Breakfast: Egg white omelette made with one real egg, lots of veggies, salsa (cooked without fat), and 1/2 cup of non-fat refried beans, coffee with splenda and one tablespoon real cream

Snack: 1 oz mixed nuts (low sodium, no sugar), diet soda

Lunch: large salad, grilled chicken (or canned tuna), lots of veggies, 2 tablespoons fat-free dressing with little or no sugar.

Snack: fiber one bar (140 calories, 9 grams dietary fiber)

Dinner: Steak or other lean-ish beef, salad, broccoli

As you can see, I don’t eat too many beans, but make sure I get at least one serving a day, sometimes two.

Thanks, Tim, for this plan, and for the inspiration to lose weight with a sensible, easy to follow plan. Good luck to everyone!
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Zach — June 7th, 2008, 9:36 pm

If I were you I wouldn’t weigh in every day, its kind of a psychological thing where if you do it every day theres such a small change if anything at all that u get discouraged
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NK — June 8th, 2008, 9:19 pm

Hi guys,

I did really well with this plan last year. I’m looking to do it again. I’d really appreciate any support that you guys can give. i’m actually changing this to my homepage to keep me on my toes

I wish you all the best.

NK
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Max — June 9th, 2008, 6:39 pm

how should i cook this stuff. boring is not a problem for me, i just don’t know how to cook it,
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Babycakes — June 9th, 2008, 11:20 pm

This lifestyle actually works really well. I’ve been doing it for 2 months and I have lost dramatic weight but the only problem now is tightening up my skin. I’m only 29 but I lost the weight so quickly that I guess workout is my only solution to that. I started a cardio and strength curriculum. But in general, after I cut back, I ‘m feeling alot more energy and a hell of alot healthier.
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Sid — June 10th, 2008, 2:54 pm

Just stumbled upon this blog and the plan indeed sounds intriguing… dont have time to go through ALL the posts but i was wondering how the women who have been on this diet feel? These types of diets usually work wonders for men but not so great for the women which sucks big time !!
So my question is for the women here… Have you lost substantial weight without exercise? I’m a 28 yrs. old female, 5’5 tall currently weighing 145lbs and desperately want to lose 25 pounds in about 2-3 months… Will this diet work without any exercise?
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Kathy — June 10th, 2008, 5:49 pm

On day 4 and doing well. I’ve been cooking way more than usual and eating a ton more vegetables than ever before. No results to report yet since its too early. Just wanted to share a couple vegetable ideas, that have rendered them pretty tasty even to self-avowed veggie hater.

1. Sauté some green beans with garlic and soy sauce

2. chicken and veggies a la Robéace…named in honor of my Ivorian roommate who taught me this. cook the meat in a pot with a little olive oil. then throw in some chopped veggies (garlic, tomatoes, onions, eggplant, zucchini, carrots, squash if you want), then add some water, tomato paste and chicken bouillon spice. and if you like it spicy throw in 1 or 2 dried jalepenos, and boil for a while.

oh and i have already found that to thoroughly rinse canned beans, boil them and then rinse them again, drastically reduces the unpleasantness typically associated with them.

Hopefully I will have some good results to report in the end. Good luck to all embarking on this change. And if you haven’t started yet, stop asking if this diet will work and give it its 30 days to find out. Seems like at worst you’ll be eating pretty healthy.

Many thanks to Tim for the inspiration to get started!
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David C. — June 11th, 2008, 7:36 am

Sid.
My wife and I both are on the diet. She has had the same results as me. We both lost 20lbs in the first month and we have both continued to lose weight, albeit at a slower rate, after the initial month. We started at the end of march and I have lost about 35 lbs. I can’t tell you how much more she has lost since she is out of town at the moment but I believe it is about the same amount.
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Adriana — June 11th, 2008, 10:32 am

Hey, it’s me again and I don’t know what to eat for lunch or dinner since I don’t want to eat any white carbohydrates. So for breakfast: 1 egg whites and another whole egg for flavor with some apples and water. For my snack, what should I eat? And for my lunch and dinner? I’m having problems because I don’t like any vegetables so if you can give me any recipes without ANY vegetables that would be great!! Also, we can’t eat tomatoes because they have a type of salmonella or something disease on it and they have been pulled off the markets and the shops, stores, restaraunts, etc. so everyone be careful of tomatoes(this is in the US. FL where I heard it) Please, I really need these recipes
Thanks for all the help!!
~Adriana
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Asia — June 11th, 2008, 10:44 am

im called asia and i weigh 9stone and i think you webby is really use full please can you email me back and give me more tips and other websites xxx
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Fred Moldofsky — June 11th, 2008, 11:22 am

I follow this diet for the most part, but I DO drink 100% lactose-free fat free milk. Is this ok for your diet? In other words, are you saying don’t drink milk only because you think there is fat in the milk? Thanks.
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Ab routines that don’t suck « Lohanj’s Weblog — June 11th, 2008, 11:45 am

[...] sweets and white food like bread, rice, potatoes, mielies and wheat. Tim Ferris had an interesting blog post a while ago on this. I started drinking liters of water every day, keeping clear of flavoured water [...]
Pat — June 11th, 2008, 2:16 pm

Adriana,

Get rid of the apple for breakfast. Pure sugar carbs. Granted, it isn’t Fructose or Corn Syrup. But it will force you to be hungry an hour later.

Pickup a bottle of the Diet V8 Splash for the nutrients of veggies and fruits. It’s got sucralose so fake sugar without the carbs.

I mix it with a 100% Whey Protein scoop from Sam’s Club. Costco carries the same. That with the Diet v8 splash is 130 calories, 1g of sugar, 3g total carbs and 23g of protein. Great “snack” at about 2:30 in the afternoon.

My wife hates veggies, but likes salads. So we eat cobb salads and chicken breast salads for dinners. Also, homemade Chili is a great thing for several meals because of left overs.

Taco salads are a big hit also.
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Veronica — June 11th, 2008, 5:17 pm

Hi Tim,

Your recommendations are really interesting, I live in Sn Jose, CA and for me is really hard to lose weigth specially because I like carbs a lot!!!
What about the Ezequiel Bread??? Oatmeal?? Soy Milk?? and plain dark chocolate bars???
I need to lose 20 Lbs, I do excersice 4 times a week, walk/run 50min and some steching excersices for another 20min…
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Kristina — June 12th, 2008, 12:48 pm

This is very interesting, congratulations on your incredible loss/gain! I am 185 and have been struggling to just get into the 170s…135-140 is very ideal for me as I’m 5’6 and 30 years old. Did you find it difficult to get started eating this way and is it best to stick strictly to those few foods in each category that you mentioned above? I will look again on your site but I was wondering what a good weight training routine would be to get into? I just started going to the gym 2 days a week for weights. thanks!
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nick — June 13th, 2008, 10:53 am

Just wanted to let you guys know that this diet is for real and works great. I started about 5 weeks ago and have gone from 223 down to 208. I wake up late everyday so I only eat three meals. My diet consists of:

Lunch(11:00-2:00): Chicken Wings with Beans and salsa
Late Lunch(3:00-6:00): Chicken Tenders with Beans guacamole and salsa
Dinner(7:00-9:00):Chili with Lean Ground Beef, Tomatoes and Kidney Beans

I know chicken wings sound like a bad choice but I only each around 5-6 of them and they extra 100-150 calories of fat is worth it to me to keep me eating this way. All the beans I eat are the no fat refried beans, they taste MUCH better than the regular beans and have the same amount of calories.

I’ve also been following Tim’s workout program and can still lift either the same or more on all exercises so I haven’t had any muscle loss.

I’m going to do the diet till I can get down to 185-190. So I’ll update again in a month or two.
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Anthony — June 13th, 2008, 8:58 pm

Hi,
I am a 25 year old male. I am a lead singer of an up and comming indie band. We just did a doc with the Discovery channel and when i saw myself in the pics and b-roll i didnt even realize how big i had got. If you see me you would not think i am overweight…or maybe you would…lol The bottom line is i got really good at hiding it. im ready to make a change. tomorrow i start ill keep you posted!
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George — June 14th, 2008, 1:45 am

i want to applaud you for losing weight… i want to congratulate you and i agree totally about eating the same foods each day… i agree about the white carbohydrates…. for most cutting out certain foods mean they lose weight

i don’t know how you stomach lentils and meat… seeing that they both need different gastric juices to break them down.. like you shouldn’t mix carbs with protein… and fruit should be eaten alone on an empty stomach… quite simply its not a very good after feeling.. but hey if it works for you then by all means…
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Joe — June 14th, 2008, 6:34 am

The title is “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”… but you claim to do sports training from 7:30-9pm… please explain.

out of curiosity, what is your daily caloric intake on this program?… for comparison, what is the average daily calories suggested for someone of your height & weight?
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Vanessa — June 14th, 2008, 7:21 am

i can’t lose weight i am so obease for my age i am 10 years old and weigh 100 pounds help me please
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Harliquin — June 14th, 2008, 9:46 am

This diet looks great. I did the worst kind of dieting lately. I fasted from food alot. But I lost 3st in just a few months. Now I have reached a weight I just can’t get past. I am currently only about 15lbs from my target weight.

I am looking forward to doing this diet. I am fine with eating little and I love what was listed as the suggested foods, my only weakness is biscuits/cookies. But if I can have one or two on one day of the week I will be fine.

Thanks for the post.
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Aaron — June 15th, 2008, 1:44 pm

Have you guys ever seen America’s Got Talent? You should check it out Tuesdays at 9/8c on NBC. How can you resist David Hasselhoff!???

http://www.nbc.com/Americas_Got_Talent/video/index.shtml#mea=262134
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Pat — June 16th, 2008, 10:03 am

Hi, I am going to try this diet. Will keep you posted:
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Espen — June 16th, 2008, 12:47 pm

I’ve been on this diet for nearly 5 weeks now, and have lost maybe 10 pounds. My pants have become looser fitting, but what’s weird is that my scale still shows almost the same fat percentage as before… Granted, it’s not the most advanced weight in the world, but still… Could this mean I’ve lost mostly muscle?

Is it possible to lose muscle on this diet? I though the high protein took care of that?

And I still feel that the fat loss has been slow… Could it be that I eat too little, or that I eat too much on my cheat day?

For breakfast I usually eat a chicken or ham salad (no dressing, maybe a few drops of oil).

For lunch I usually eat leftovers from yesterday’s dinner, which is usually either ground lean beef with pasta sauce (very little sugar) and beans, salmon with mixed vegetables and chicken or beef with mixed vegetables. Sometimes also lamb with mixed vegetables, which I know is a little on the fat side.

For dinner I have one of the above dishes.

If I feel peckish, I usually eat a can of tuna with water for an evening meal.

Any obvious mistakes?

I also try to work out 2-3 times a week (weights or bodyweight training) and 2 times a week Tai Chi. I also walk about 20 minutes each day, to and from work.
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Tim Ferriss — June 16th, 2008, 1:07 pm

@Espen

I would not recommend trusting a bodyfat scale, as they depend on bio-impedence and your hydration (water intake) can send the numbers all over the place. Go to a gym or rehab center and have the best bodyfat caliper user do all of your measurements, both before and after.

There is a chance that you are overtraining for your caloric intake. Consider dropping to 1-2 weightlifting workouts per week and seeing the “Geek to Freak” post for methods:
http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

Women will not turn into He-man on this program, especially on a diet such as yours. They lack the testosterone to do so regardless.

Best of luck and thanks for posting. Keep in mind that 10 lbs. in 5 weeks is still amazing

All the best,

Tim
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Espen — June 17th, 2008, 12:44 am

Hey Tim! Thanks for answering me personally! And thanks for posting this diet, you inspire me!

That’s what I suspected, that the scale was off, as water percentage varies etc.

OK, I’ll try with a caliper measurement.

Could be, I’ll try to up my intake with some fruit perhaps straight after weight training (usually don’t up my carbs after training).

Hey, I’m not a woman, I’m just Norwegian! Haha I’m a 26 year old male actually.

Thanks, yeah, and I think it might be closer to 12 lbs. actually, so it’s going good! Hope to see the last remnants of that gut and those love handles disappear soon!

Thanks (or “tusen takk” as we say in Norway) for your help and support Tim!

All the best, Espen
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Monica — June 17th, 2008, 11:46 am

Hi Tim,
What do you think about beef jerky, pupkin and sunflower seeds? And is there any kind of fruit that is ok on this diet??
Any suggestions on how to deal with the sugar withdrawl symptoms in the beginning??
Thanks!!
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Wojtek — June 17th, 2008, 1:35 pm

This is the most amazing diet I´ve ever done. It works perfectly. For the first time in my life after 2 monts of diet I´m doing 2 more holes in my belt inside, not outside.
Just a tip. Here in Namibia fresh vegis a quite expensive. I´ve substitute the beans and legumins with canned stuff. Works perfectly, maybe not as fast as possible( tomato souce).
I think it all depends how fast you want to loose weight. I love my beer and wine, and even then this diet is fast!!! 2 mothns for 15 kg is creazy. I wasn´t hungry , not even a 1 evening (being the worst time of the day)
Anyway, works perfectly.
Thanks Tim
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Wojtek — June 17th, 2008, 1:44 pm

I forgot to mention:
I´m 2m , and was 115 kgs. Now I´. hopefuly still 2m but 100KG!!!. Man that sounds good. And as the title states, without ANY exercise. Unfortunately no time here…
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Tony — June 17th, 2008, 5:43 pm

I tried the diet for about 3 weeks and I lost about 6 real lbs. I say real because there was no fluctuations. Usually when I go on some diet there is quite a bit of flux. But on this it came down and stayed consistent. I went down almost 2 pant sizes. FIt into my 32s. Now I’m not a big guy to begin with, but I’d like to get my body fat percentage down from 19 to about 12.

I did cheat a bit and let my carb days go from Friday dinner until Sunday lunch. I just tried to keep it from being too crazy allowing myself some pasta or rice during those times to keep family and friends from going nuts.

For breakfast, I found Trader Joe’s Refried Black Beans worked well. I also mixed 1 Tbsp of Flax Seed oil into the beans. Even though flax seed on it’s own is not that tasty, I find that the refriend beans taste funny without it now. Just goes to show what your palate can become accustomed too.

Lentils worked best for me because they kept me satisfied longer than black beans or pinto beans. The hardest thing for me on this kind of eating plan is that I remain calorie intake aware and try not to eat too much, which usually results in my eating too little and getting hungry through the day. I used salami, cheese and almonds as an afternoon snack.

How does the after workout pizza work? I’m still a bit confusd about this. I’d love to be able to scarf down an occasional pizza while trying to lose weight!
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Donna — June 18th, 2008, 5:28 am

It’s been 31 days for me today and I lost 22lbs. I have been doing exactly what Tim suggests no changes. The only excercise I get is from owning a horse farm. Thanks Tim.

Donna
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fahd — June 18th, 2008, 8:26 am

i have a question what kind of fruits can i eat?????!!!!
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Dano — June 18th, 2008, 9:39 am

Well, I’m back after about 30 days of this. I lost 12 pounds so far and dropped a belt notch. So, from 202 to 190 or so. Since I am also skating more, I think the muscle is also masking some weight loss, as everyone who sees me notices.

I figure that now I have seen progress, I am going to start an aggressive cardio schedule again and drop all of the remaining fat, and just replace it with muscle.
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Jenni — June 18th, 2008, 11:38 am

I started this program to help support my husband. He needs to lose 85 lbs. and hasn’t done anything about it. He is finally on board, (Hallelujah!!) and I am going along with it to help him out. After having three children, my athletic, beauty pageant winning body needed a little attention, so this past year I have been working out REALLY hard, but I have continued eating whatever I want, especially ice cream in mass amounts. I gave birth to my third child at a whopping 242 lbs. I’m 5’10″, but come on…. 242 lbs?? Anyway, I came home from the hospital at 220 and it’s now two years later. I have exercised hard by making a goal of completing a sprint triathlon. I just completed the race last Saturday and weighed in at 183 lbs. Still a ton you may say, (everyone thinks I only weigh 150), I carry it well. I’ve been fluctuating between 175 and 183 for the past seven months. It’s time to start watching what I eat and drop the last 20 pounds. I started the program on Monday 6/16, (only two days ago). I weighed in at 183.8 on Monday morning and this morning I weighed 177.4. That’s 6.4 pounds. Sure some of it is water, but I am drinking a ton of water!!!! Not sure if I’ll last the full 30 days, but I’m going to try my best.
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Jorge — June 18th, 2008, 5:10 pm

Tim,

I am diabetic II. I am 6 ft. 264 lbs. Lift weights almost everyday. Do cardio almost everyday. I checked with Doctor and gave me the ok. I find it very hard to loose weight. Will supplements you mentioned a year ago help loose the fat?

Thanx
j
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mark — June 19th, 2008, 3:59 am

Well i will chime in here since i have been doing this style of eating. For one i do enjoy it because i’ve always like beans. I eat mine all from a can because it’s just easier. I pop it open rinse under the water for about 30 seconds to reduce salt and then heat up for 50 seconds and eat, quick and simple. My meal plans are different but it’s still working well for me and i think the main thing is eating the same like meals so you don’t have to count calories. I don’t know if the foods have any ” magical” power to them but keeping meals almost identical should be the Number 1 thing.

My meals are as follows:

45 gram protien shake with 1 cup yogurt

chicken or turkey or eggs or burgers with vegetables and 1/4 cup of peanuts

Beans and peas with vegetables and a small peice of fruit.

Now i know you will look at it and see that it doesn’t match what is said but it works perfectly. I don’t know about anyone else buti do believe that you should weight train while doing this. Cardio should be at the bottom of the list because why work out with long boring cardio when you can eat less?

Diet

Weight training

a distant and very distant 3rd cardio.

The diet will get rid of the fat and the weight training will keep the muscle on so you don’t become the horibble ” Skinny fat” that comes with “weight loss” and not fat loss.

Just a few things that i have done and works for me but all in all it’s a very simple eating plan and that is the best one of all for fast fat loss.
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Lucius — June 19th, 2008, 9:18 am

Hi all –

*please note that Tim mentioned a while ago that he was not going to reply to this thread any longer (yet he did in the past week or so…), so it seems to be up to the group to inform/support/share what has worked for us individually – - – I realize there are LOTS of posts in this thread, but MANY of the Q asked have been repeated (i.e. fruit, …). I’d suggest that if you’re serious about learing more about this eating style, then just read the posts…

I’m finishing up week 10 this Sunday; I’ve been pretty good @ sticking to the program as suggested – save for the random event here & there… – I’ll report back in a few days after “weigh in” – - – have also been tuning up my knowledge on nutrition in general, which I’m happy to share.

Best to all -
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Beatriz — June 20th, 2008, 10:19 pm

hii!!
im only 16 years old and i am way overweight. I go to high school and sometimes im scared to walk down those halls!! im always putting myself down.
im scared to look in the mirror because i might see someone i don’t even recognize anymore.
Since im only 16, do you think this diet might work for me?
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skinner — June 21st, 2008, 8:42 am

so i’ve been doing this for about 3 weeks, about 80% through (some nights I give up to pig out with some friends). here is the deal though i’m a ‘skinny fat’ guy at145 lbs, i’m only 5’7 with a small frame

i’ve definitely lost fat with this. i used to have it on the sides of my chest and its about 50% gone now (i use the mirror/pics/try on tight shirts to see the difference). i’ve been trying all kinds of crap before this and this actually worked. my tummy is also smaller. here is the funny thing though, i’m still 145lbs. i do weights twice a week (the full body thing like on tims site) and do HIT cardio 2x on an empty stomach

however here is my question…i naturally have a hard time building muscle because of my asian ethnicity. i am thinking of dumping the HIIT for a few weeks and just focusing on my weights to try and really get the muscle going

is that a good idea or is HIIT harmless (i do sprinting)? either way i have definitely seen progress with this diet, and binging once a week is great. thanks tim

oh forgot to mention, i also have a lot more energy with this and have been able to ‘think’ a little more clearly if that makes any sense
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Max — June 21st, 2008, 10:03 am

are there any substitutes for beans? i really hate beans. would it be a problem if i just ate a lot more veggies to make up for the beans?
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Stacie — June 21st, 2008, 11:30 am

Tim, I love what you wrote about going crazy one day each week. I have been telling people this for years!! I can personally testify that this approach works. Not only do you not burn out but you rev up your metabolism. In fact, each time I hit a plateau I would be totally bad for a day or maybe even two or three days and then go back to being good and at the next weigh in…BAM weight loss. When I tell people they are skeptical. But I am living proof. I explain to them that your body is like a furnace or a fireplace, with little fuel the fire starts to burn low and is in danger of dying altogether, hence the stalled weight loss and lack of energy (or worse, loss of muscle). What do you do to stoke the fire? Why, add fuel of course! Give it lots of calories and get the furnace burning once again.

Thanks for the great article. It was very valuable!
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Jack — June 22nd, 2008, 12:37 am

Hi, I just started the diet and wanted to post on here to share the results and keep myself going! This is my 6th day on the diet, I’m doing my best to do it exactly how Tim did it. I eat 3 – 4 times a day: egg whites, turkey burgers, pork chops, kidney/black/pinto beans or lentils, mixed veggies… you know the drill! I try to keep it low sodium to keep from storing too much water. I only eat breads after a workout involving at least 20 min. resistance training… I think next time I eat after a workout I will through some fruit in. I take the chromium polynicotinate, slo-niacin and resveratrol at night. This is a great diet because I can have a normal meal if I workout, which gets me to workout… and tomorrow is my cheat day woo hoo!

I am 24, 5’10, started at 173 lbs and down to about 170. Kind of a “skinny pudgy” guy. My weight plateaued for a looong time, I did nutrisystem for a month and barely made any difference. It seemed my weight would stay at around 175-180 whether I dieted or ate whatever I wanted. This “metabolism downregulate” thing makes perfect sense to me.

Looking forward to posting some results soon.
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Chuck Muldoon — June 22nd, 2008, 11:21 am

I’m glad that you feel that way about wine and I’m not surprised at the scientific data supporting it. I read somewhere that the average Frenchman consumes 2 bottles of wine per week. Besides having a longer life expectancy than Americans, I don’t think I ever remember reading anything about obesity being an epidemic problem in France (although I am sure it exists). Of course, sensible eating habits may have a lot to do with it!
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Shaggy — June 22nd, 2008, 2:09 pm

Just completed day one, and I made it without a single snack \o/

Breakfast was an omlette with turkey rashers and refried beans, lunch was tuna, salad and black beans, and dinner was chicken, mixed beans and spinach.

Tomorrow I’ll switch the spinach to the breakfast and have peas with the dinner instead. I’ll keep the lunch the same, but I’ll have a lot more salad with it as I was quite hungry before dinner.

I’ve found I need to find something to add to the beans as they are a bit bland, so tomorrow I’m hitting the balsamic and lemon.

Here’s a quick heads up for those in the UK. Since the egg white in a carton is rare here, you might want to check with your local Sainsbury’s, as they are starting to carry the “Two Chicks” (http://www.twochicks.co.uk) liquid egg white cartons. In the meantime, I use powdered egg white, found in the baking ingredient aisle (near the cake mix). One sachet makes up the equivalent of 2 egg whites, and once you’ve beaten one whole egg into it you can’t tell the difference.

I’ve dieted in the past – the most successful one for me was “Lighter Life”, which consisted of 500 calories a day in the form of soups, bars and shakes. I lost a lot of weight on that, but it soon piled back on when I started to eat “normally” again. Hopefully this one will alleviate the problem of feeling “cheated” by allowing a free for all day once a week, whilst getting into the habit of sensible eating during the week.

Only downside so far is that previously I ate mostly ready meals. Nuke it, eat it with a spoon, throw away the packaging. Now I’ve got all this washing up to do…
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Roxann — June 22nd, 2008, 3:04 pm

Tim,
I was wondering do you have any ideas on how I could possably lose 60 lbs. in 2months???

I’ve been reading your site(which is nice) & I see that you know alot about weightloss, and muscle gain.

Plz help me, if you can!

you can email me @
xxcemeterydollxx@gmail.com

Thank You!

Roxann
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MS — June 23rd, 2008, 7:36 am

Well I just wanted to share my progress, I started this diet and do it for 5 weeks, downed from 70 kg to 64 kg (pretty happy) with totally no exercise. Now i cheat a little, more like eat pizza slices (I’m in college, there is no time to waste on meals, so pizza its a great option time speaking), since I started to cheat on the diet I STILL lose weight but slower, way slower, as its supposed to be, now I’m 62 kg. I’m going to start exercising next week and going back to the strict diet program and share progress again in a few weeks.
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Vivek — June 23rd, 2008, 8:42 am

Guys n Girls,

I started this diet around 3 months ago. I started at 189 pounds and am now 167. And I’ve also gained about 2-3 pounds (very conservative estimate) of muscle.

Please note this diet works well for getting rid of all your fat except the last 10 pounds. To get rid of the last 10 pounds I think a different strategy is required. Which is what I’m doing now.

I’m now “healthy” but nowhere as strong or fit as I really want to be.

My 2 cents are:

1. Dont worry about being perfect with the diet. Make sure you get back on the wagon after you fall off.

2. Once you do it for 30 days in a row, you wont have to think about it as it will become a habit.

3. The best part of the diet is the unwaverying mood that it puts you in throught the day. No more slumps at 5pm or after lunch. I love that. I think its worth more than looking better!

All the best people!

-Vivek

-Vivek
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dmitry — June 23rd, 2008, 5:43 pm

Tim,

Do you recommend gorging on calories on day 7 as prescribed even if you don’t do any resistance training but abiding by the rest of the diet?
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NK — June 23rd, 2008, 6:05 pm

I just completed day one and I feel great. My daughter went to a birthday party yesterday and got tons of yummy candy. I’ve got my candy selections on my desk, waiting for Saturday. It gives me something to look forward to. I wish you all well.
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Sean — June 23rd, 2008, 10:40 pm

I started 1 week ago, 6’5″ 293 lbs, lift weight 2-3 times a week and run 3 miles 2-3 times a week. I’ve lost 9 lbs in the first 5 days and just had my cheat day today, curious to see how this affects me on the next weigh-in. All in all, i’m pretty pleased.
Someone wrote on here about how the diet curbs the cravings after a week, well it curbed my cravings from day one (usually get them around 5 o’clock at night).
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Update 06/24 « Can I Have Abs? — June 24th, 2008, 5:55 am

[...] diet I’m currently trying to achieve is from Tim Ferriss’s blog post How to Lose 20 lbs. of Fat in 30 Days Without Doing Any Exercise. Now, I’m not a freak about loosing the weight and since I can pretty much eat about [...]
Dmitry — June 24th, 2008, 6:39 am

more questions…

1) is beer OK for the one “crappy food” day

2) imitation crab meat fine?

thanks
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Lucius — June 24th, 2008, 8:27 am

Dimitry -

Beer? Go for it. Milk? Cheese? Cake?…have some – - – ONE day per week.
Be aware though that, especially after a couple of weeks, your body will no longer be “used” to these types of foods, possibly causing upset stomach, etc…(happened to me for a couple weeks).

Now, after 10 weeks it doesn’t happen much – BUT, I don’t go wild w/ it b/c it makes me physically feel bad – I do eat fruit, milk, warm chocolate chip cookies, slice of pizza,…

imitation crab you ask? Typically it is Pollock w/ articical coloring – - – it should be fine but why not go w/ the real thing now & again (does cost more, i understand) &/or have an untreated piece of fish instead?

just take it a day @ a time – keep it simple!
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Dmitry — June 24th, 2008, 9:26 am

Thanks for the reply!
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Tim S — June 24th, 2008, 9:35 am

Vivek – what do you think is best for the last 10 lbs? I’ve got a theory that some hard cardio once or twice a week would do it, although I’m still on the last 40lbs myself.
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meg — June 24th, 2008, 10:22 am

there are so many problems with this diet…I just hope people understand and read up on what our bodies actually need. Day 7 is a huge problem for me and should be for all of you out there. When you eat sugar on Day 7, that leaves you craving it for Days 1-6. Your body goes into either Sodium or Sugar deprivation once you have gorged on those foods Day 7. The best way To Be Healthy is 30min of exercise daily and keeping your palette as neutral as possible. Less sugar, less sodium, not too many carbohydrates from white food (from fruits and vegetables is okay).
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Dmitry — June 25th, 2008, 12:15 am

Are LO-CARB monsters off-limits or okay? 20 calories, 6 grams of sugar per 8 oz. can…
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Erin — June 25th, 2008, 1:08 am

What if i’m a vegetarian and won’t eat beef or chicken?
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Tim S — June 25th, 2008, 5:04 am

Hi Meg,

It sounds like you are slagging the diet based on what you have read without trying it? Most people who have done it seem to find it ok.
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thedude — June 25th, 2008, 6:26 am

So Tuna is an OK protein…. right ?

what about the legumes? is any kind of beans fine ?

I assume “mixed Vegtables” consists of Brocolli/Carrots/Califlower/Bean Sprouts ?
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JoshF — June 25th, 2008, 10:05 am

My Status:
I started this February 9th weighing 215. I followed it pretty religiously for the first mont and was down to 195 and I had definately gained muscle (going to the gym every day will do that).
I notice that I have an all or nothing mentality. For example I took a trip the beginning of April and had to restrictions to what I ate. Since this “break” I’ve basically been an on-again, off-again dieter. (With a lot of off-again during the last week because of 2 weddings). Needless to say, I have retained the muscle mass and weighed in yesterday at 198.

One thing I like about this diet is that come Sunday the slate is clean and I’m going at it again.

A question: What about soups? I believe that chicken broth based soups have some carbs and chilli is ok. Can someone please comment on soups.
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katie — June 25th, 2008, 4:50 pm

What book is everyone referring to? I know he recommended books in the beginning of this blog. Those books?? or did he write one about this diet, other than his famous 4HWW?
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Julia — June 26th, 2008, 12:29 am

Okay, I’m 18, 5’6″ and weigh 155 lbs. I’m starting the diet in the next two days and plan on hitting the beach to swim as often as possible. Hopefully that will work for exercise, although this diet says I don’t need it.

I’ll try to keep ya’ll updated on the results as I go.

Cheers.
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bogdan — June 26th, 2008, 6:39 am

I’ve actually been on this sort of diet for a year now while i exercise several times a week – 4 times gym, 1-2 times swimming.

but the underlying fat under the skin still stays there and i’m not building up my muscles at all. i’ve got insignificant results – basically like a person who’s been training for 3 months only for the first time in his life.

what’s your advice?
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michael vaughn — June 26th, 2008, 9:00 am

hi
i am currently in iraq serving with the u.s. army. i am going home in exactly 4 weeks and wondering if this is a good shredding diet. i got really big in 6 months but i want my wife to see my abs. do you think this diet is good for quick quick results??? i weighed 231 when i got here and i now weigh 201. i have definitly lossed body fat but i want to loose the little left around my stomach. i have seemed to level out and i just keep getting bigger but no change to the presentation in my abbs. i’m willing to try anything at this point cause i was a victim to the atkins diet and i have probably burned some muscle in the process.
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Dmitry — June 26th, 2008, 6:50 pm

So this diet is cyclical… what would happen if you change the cycle? How about switching to a 2-day cycle instead of a 7-day one… Meaning, eat normal one day, and then eat no carbs or fat the next… Would this do us ab-seekers any good?

Anyone try this sort of thing?
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Patrick — June 26th, 2008, 9:17 pm

Hi – great article!

Just one question. On Saturday’s “Dieters Gone Wild” day, is it only okay to eat more calories, or is sodium okay? For example a McDonald’s meal? Thanks!
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Lucius — June 27th, 2008, 11:09 am

my update -

started this 4/15/08 (10+ weeks)

288.5 down to 260.0 (this AM) – pretty much stuck to it, added some heavy weight training a week ago & upped my protien intake dramatically (200+g/day) – still working to lean down, but believe I’ve hit plateau, as my loss over the past 4 weeks has been 5+ lbs (added muscle though) – my experience has shown that this is a 20 lb quick fix (some of which was h2o weight) in 30 days – as it was billed in the title – after that, balanced diet (removing white carbs & sugars), moderate regular exercise, & proper rest (very important) will continue one towards the result one desires. Face it, no one gains 50 (or pick any number) lbs. overnight so don’t expect to lose it overnight. Diets don’t work longterm – lifestyle changes do. I physically feel different than I did in April, as well as look different – I shop differently, basically have a new “routine”. I don’t look @ it as having to do this the REST of my life – just today. If it works today, I’ll give it a try tomorrow, & so on —

Those who come in and ask simple questions – MOST have been asked/answered above – take some time & read, you’ll learn quite a bit.

You can do it – go for it.
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SERIOUSLY — June 28th, 2008, 3:24 pm

DOES THIS WORK FOR PPL ON THYROID MEDICATION OR NOT?

I’VE BEEN RESEARCHING FOR DAYS WITH NO SUCCESS.

I BET MY METABOLISM WON’T CHANGE WITH THIS DIET, BUT I WANT TO BE SURE.

THANX
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Steven Hankins — June 28th, 2008, 11:23 pm

OMG!!!!!!!!!!! I lost 121 pounds on this diet in 9 weeks; I went from 305 to 184 in no time flat!!!! THANKS TIM!!!!!! Oh and by the way, the “Junk Day” idea is awesome! It kept me going!
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Jake — June 29th, 2008, 12:21 am

what does everyone eat on there 7th day =D just wondering
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Dmitry — June 29th, 2008, 3:00 pm

I still would like to know though… just what IS the permissible level of daily sodium intake when you’re on this diet?

Thanks.
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Tim S — June 29th, 2008, 4:28 pm

Hi SERIOUSLY!

Why not try the diet for a week or two and see? I don’t think you are going to find the answer by reading. Also it would depend on what thyroid medication etc… I’ve been on a variation of the diet for a while, it’s not much of a hardship and I’ve been losing weight steadily without hunger although at a slower rate than advertised ( about 1.5 lbs/week ).
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Johnny Sasaki — June 30th, 2008, 1:13 am

Hi Tim,

I was just wondering if there were any forbidden spices or seasonings.
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Martin — June 30th, 2008, 7:35 am

I’m not sure about your other “Rules” but your spot on when it comes to rules 3 & 4. I’ve known several people, myself included who’ve lost 20 lbs. or so from simply switching from sodas, to tea or diet drinks. I don’t think people realize that a few cans of sugar sodas is like eating a meal.

Try using tortillas as a substitute for pizza crusts….tastes great and far less carbs. Just make sure you don’t burn the crust, as it will cook quickly.
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febin — June 30th, 2008, 8:13 am

Hi all..

I am gonna start this program from the 6th of july… I kinda need some time before choosing the meals cause i am an indian so i am used to lotta spices so i dont know how how my tounge is gonna get used to this kinda meal…. but i need to get rid of 15 – 20 kgs so lets see…. i am also starting a 6 km walk (5 days a week)… so wish me luck coz i am low on will power
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