How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise 2,803 Comments

Written by Tim Ferriss Topics: Physical Performance, The 4-Hour Body, 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 a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body.

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:

breakfast-wince.jpg
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables
lunch-wince.jpg
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
dinner-wince.jpg
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables
pizza-wince.jpg
Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

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.

Related and Most Popular Posts:

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

Posted on April 6th, 2007

Comment Rules: Remember what Fonzie was like? Cool. That's how we're gonna be -- cool. Critical is fine, but if you're rude, we'll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration)

2,803 Responses to “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise”

  • kkelvin13
    September 14th, 2009
    9:18 am

    I like rule #4 Take one day off per week. First time I heard about rule #2, eating the same few meals over and over again will help. I going to try that out. Great article,

  • Erica Martell
    September 14th, 2009
    12:33 pm

    You can optimize your understanding of what Tim is doing here by reading about slow carb diets, by looking up the glycemic index of different foods on line (just google “glycemic index”. The goal is to get sufficient protein, and to get carbs from foods that do not make your blood sugar spike and crash – which is the result of eating “white carbs” – sugar, white bread, white flour pasta, etc. Thus the beans which are high enough in calories and slow enough to digest to give you some bulk and volume instead of a sugar rush and crash. So to Crystal who said she “loved loved loved” sweets – the answer is that eating sweets creates dietary crashes that just serve to encourage further sweet eating. It will take you awhile – maybe a long while -
    to adjust your understanding and taste to a diet that doesn’t involve this kind of blood sugar spiking process.

    If you do some investigating as per above you will probably find some “sweet” substitiutes, and certainly if you are not looking to try to lose
    20 pounds in a month you can find “slow carb” alternatives that can support your desire to change the way you deal with food long term.

    One thing (not sweet) that has been really helpful to me is edamame if you can find them – they have the lowest glycemic index of any legume. They have probably the hghest % of protein and they come as dry roasted “nuts” for snacks, as slightly salted “peas” in a pod that you can pop and eat as a
    snack, as well as frozen like fresh “beans”. About 2250 posts up Tim identifies them as something you can use on this diet. For vegetables I also like hearts of palm – or I make mashed potatoes out of cauliflower, broccoli, white beans, garlic and olive oil in a food processor. Some days I make
    “tuna fish” out of canned skinless boneless Alaskan wild salmon (Walmart!)
    with onions (and a few teeny sweet pickles chopped up – not on the list!)….

    If you take the time to do some of the research Tim mentions, and read through as many of the blog comments as you can you will begin to gather the missing pieces of the puzzle which will make the diet Tim mentions (but does not fill out completely) clearer – as he himself answers questions periodically in the blog responses. The bottom line is you’ve got to find the
    pieces that can make this a lifestyle switch for you. Permanent! ` Oh – another interesting possibility – check out miraclenoodle.com for caloriless, carb less, fiber full Japanese style noodles that should work with this diet as well (only by mailorder and a very few retail outlets).

  • Ashley
    September 14th, 2009
    4:09 pm

    I have been putting cinnamon in my coffee everyday…is this ok?

  • Susana
    September 14th, 2009
    5:16 pm

    Tim ,

    I have been overweight all my life and have reduced from 266 to 220.But it was in three yrs time.I am glad i found your plan and i request u to answer this question which is the only thing which makes me hesitate.

    1 . I have hypothyroid.I am taking thyroid supplements everyday.Will my thyroid function be more impared by this diet

    2. I so far have an assumption that the nutrition in the fruits is required for good hormonal balance.

    Can u please advise.Your reply would be very helpful

  • April K
    September 14th, 2009
    7:58 pm

    Ashley – Tim says ALL herbs and spices are okay.

    Tim –
    I see that “a little” olive oil is okay, but I like to use quite a bit when I cook.
    Ditto organic butter.
    And I see that what appears to be refried beans (high in fat) is also A-okay.
    But you say that more than a few high-fat nuts is not.

    Wondering if you could clarify how much / what kinds of fats will work in this diet.

    Thanks :)

    p.s. – Your book has totally inspired me. I go back an reread the bits I’ve underlined nearly every day!

    • Tim Ferriss
      September 14th, 2009
      10:42 pm

      I’d just use olive oil for anything not high heat and grapeseed oil or PAM otherwise. There are fancier options, but those are the easy answers.

      Good luck!

      Tim

  • mc
    September 15th, 2009
    3:31 am

    hey tim this workout plan is awesome…last time i was 117 lbs AND NOW I’VE REDUCED TO A 110 lbs =)))

    height: 5′5
    weight: 110lbs, 50kgs
    Goal Weight: 100lbs
    THANKYOU SO MUCH =)))

  • Michael
    September 15th, 2009
    3:48 am

    This is the perfect menu for anyone trying to lose weight. People do not realize that when we eat me that contain high amounts of sugar the insulin levels in our body increases and the higher the amount of insulin at the time of our eating equates to a larger portion of that food being stored as fat on our body.

  • andy polny
    September 15th, 2009
    8:18 am

    Hi Tim,

    I just started yesterday,thank you for hope,have tried just about everything to lose the spare tire with no success.

    What`s the problem with whole eggs,why just egg whites?

    Is it ok to substitute a good protien shake with hemp for breakfast?

    Thanks,
    Andy

  • shrinkingLeon
    September 15th, 2009
    2:02 pm

    I’m 70 lbs down now in 6 months! I wanted to lose a bit more than that within this time frame, but I’m pretty satisfied with my weight loss so far. For all the people asking questions, JUST FOLLOW THE RULES THAT TIM PROVIDES, that’s it! It works!

  • Susana
    September 15th, 2009
    5:39 pm

    Hi Shrinking leon ,

    I am happy to hear about your weight loss.i am starting the diet coming monday.I have to loose 70 pounds. I am 220 pounds now…

    Can u give me a sample of your daily diet .Can u tell me some general tips to be followed as you have lost so much weight and it has really worked for you..did u take any fruits

    Congrats

  • Kris
    September 15th, 2009
    7:29 pm

    I’m a girl and i have been on this diet for about 1 month. I lost 9 lbs. I’m very happy with the result! First week i lost the most which was about 5 lbs, and then the week before my period came and the week during the period , my weight didn’t change at all ( i was kinda upset because it didn’t change for almost 2 weeks but i didn’t give up), then the last week of the month i dropped another 4 pounds.

    I guess it’s much easier for guys to loose weight on this diet but i can also prove you that it does work for girls too! Don’t give up GIRLS !!

  • sherylene
    September 16th, 2009
    2:35 am

    Hi

    I would like to find out what will help me lose alot of kilo’s fast as i just gave birth and need to get back in shape and lose about 30 kilo’s in 3 months. I think what you doing it great, because i dont have the time to exercise.

    thanks

  • mark t
    September 16th, 2009
    7:36 am

    @Erica Martell – Great post Erica! I didn’t know that about Edamame, I was looking for a good snack I can have at work if my will gets weak. I think I am going to dry the mashed veggie-tatoes creation you mentioned too!

    My favorite meal is whole caesar lettuce leaves, refried beans, and seasoned grilled chicken for lunch wraps.

  • shrinkingLeon
    September 16th, 2009
    8:15 am

    @Susana:

    No, I don’t really eat fruit, except for my “cheat day”. However, I have eaten raisins before during the week, and in the overall scheme of things, it doesn’t hurt, BUT I don’t really eat them that often.

    Typical day:

    Breakfast: Egg Whites,Spinach,Beans (either Black Beans or Pinto Beans or Lentils)

    Lunch: Mixed Vegetables (I usually buy the Asian Vegetable mix at Kroger) or Broccoli/Cauliflower mix. I do buy asparagus sometimes as well.

    Meat: Either Baked Chicken or fish (typically Tilapia or Tuna) sauteed in olive oil.

    Beans: Pinto Beans/Lentils or Black Beans. Sometimes, I use Kidney Beans or Red Beans.

    Dinner: Smaller Version of Lunch

    Snack: Either Sugar free Popsicles or Tuna (I get those packets of smoked tuna or garlic/herb Tuna sometimes)

    Sometimes, I’ll go to Chipotle and order a salad with beans and meat. I also ask them to put the peppers and onions in my order too. I get the mild salsa and have guacamole added. I also go to the local farmers market or Whole Foods and order food there if I am out and about. They’re usually pretty good about having black beans or lentils in their Deli area. Keep in mind that I nickname Whole Foods “Whole Paycheck”. Yikes, that place can get high!

    Sometimes I eat Cabbage and Brussels Sprouts.

    I’ve also learned how to cook a mean roasted asparagus and mushrooms recipe too.

    Again, good luck in your journey. If it wasn’t so easy, I wouldn’t have stuck to this as long as I have. I work long hours and I’m trying to finish up Grad School, so I do what I can to make it as painless as possible, such as cooking all my meals the night before, and buying frozen vegetables and pre-cooked chicken, so all I have to do is cook most of my food in the microwave to save time.

  • Dirk
    September 16th, 2009
    5:26 pm

    I like this program, keeping the eating plan simple and making most meals “automatic” is working.

    BUT

    I noticed the title, lose 20 lbs of fat in 30 days w/o exercise.

    Sounds great, but in the daily schedule Tim dials in 1.5 hrs of “sports training”

    Is “sports training” exercise ?

    Thanks,

    DC

    PS on this plan my appetite has plummeted!

    i love it, thanks!

  • Pat
    September 16th, 2009
    7:55 pm

    @dirk.

    Tim dropped 20 lbs of fat and gained 34 lbs of muscle at the same time.

    If you don’t exercise on this eating plan, you will lose fat and weight. With the high protein content, it is easy to build muscle. So if you do work out, don’t be surprised when your fat % is lower but you weigh the same.

    Make sure you drink a ton of water..!!..

    Without the carbs, your body will not hold as much in your cells and it is easy to get dehydrated. You’ll get cramps easier if you run/play sports.

  • Lucas
    September 17th, 2009
    6:10 am

    Hey Tim and All,

    Just wanted to post that I’ve been following this plan for a week and have dropped an initial 9 lbs.

    Thanks Tim, for posting this, and thanks everyone else for posting extra tips and recommendations!

    I’m going to follow this plan for 30 days and I’ll post my results at the end.

  • Susana
    September 17th, 2009
    9:16 am

    @Shrinking Leon ,

    Thanks a lot for the detailed response.I got a fairly good idea……

    hey by the way did u exercise during this diet plan.

    I am starting from monday…. Wish me luck….

    Thanks once again

    Susana

  • Susana
    September 17th, 2009
    9:21 am

    Tim ,

    Can u tell me which is the best way to measure the body fat .I am starting the diet from monday so want to measure it .

    I workout at 6.30 in the morning.I used to drink milk before going to gym.Can u tell me what i can have before going to gym in the mornings instead of milk.and please mention how much time before the workout i should have it

    Thanks

    Susana

  • Mike
    September 17th, 2009
    9:38 am

    I have lost 15.5 lbs in 30 days by going completely off grains and potatoes. Body fat (simple calculation) has dropped from 27.9% down to 22.9%, waist to height ratio has dropped from 0.58 down to 0.54, BMI from 30.5 down to 27.4, and waist size down by 2.5 inches.

    I have also been doing the 2-3x daily caloric intake once a week and the biggest daily weight losses always happen in the 1-2 days after this.

    Exercise? I have only been doing a light amount of walking now and then.

  • psssst
    September 17th, 2009
    12:41 pm

    Hello All, it’s been a while since I’ve posted. My way of eating (Tim’s way) is still working for me. I went to Europe for a couple of weeks at the beginning of August, which totally derailed me. Seems like I ate so much bread and french fries, that I would burst. I had to remember that I was on vacation, and would get back on track once my vacation was over. So now, I’m doing just that – getting right back on track.

    However, I noticed that my weight lost seemed to slow down a bit. I was buying canned black beans and then started to cook my beans from scratch. The red beans from scratch were delicious and hearty (non-hormonal turkey breast, turkey sausage, green onions, bell peppers); however I think I was eating too much of them since I didn’t feel like the weight was coming off as it did before when I was eating them out of the can. I’m hoping a little adjustment will fix that. (comments??)

    Anyway, when I started this plan I was weighing 155lbs and now I weigh 142lbs. I started in April ‘09 and took my little 3-week hiatus and ate like a baby pig while in Europe and Paris. I’m 5′5″. My goal is to be about 135lbs or so.

    I’ve also notice that I have more gas! Ugh! I take bean-o and at times it’s a hit and miss with that. That’s one of my biggest complaints – gas!

    I also noticed that I really don’t enjoy my cheat days like I did when I first started this. The pain that comes after eating crap just isn’t fun at all. I even noticed that one day when I met some friends for lunch (not a cheat day) and decided to eat some pasta with alfredo sauce and a little salad and veggies – I thought I was still eating pretty good, but within 40 minutes of that meal, my stomach was soooo upset! I spent 20 minutes in the bathroom. I would have been better off taking that meal and flushing it down the toilet. (sorry if too graphic)….but that just shows me that my body is getting accustomed to eating healthy and will reject those things that aren’t.

    Oh, I’ve boosted up my cardio and taken my weight training down a notch. Once I get to my goal weight I’ll add more weights.

    So if I can offer any advice it would be to first, make sure you’re drinking plenty of water and stick to the plan! I mean really, don’t put stuff in your body that’s not on the list – just don’t do it if you wanna see quick results.

    I also just bought the book, “The Eat-Clean Diet” I figure I’d like to boost things up a bit and introduce other healthy foods into my diet.

    If anyone has a good healthy suggestion for a salad dressing, please pass it along.

    ONE QUESTION: Is it really possible to loose that baby fat pouch?? I have a 4 pack right now, but seems like that pouch will never go away – you know the one you get after having babies…..the lower abdomen bulge. Help!!

    Stay encouraged everyone! You can do it.

  • Eric Morris
    September 17th, 2009
    5:54 pm

    Day 31! Pounds Lost 30!!!!!!

    Age: 17
    Sex: Male
    Starting Weight: 297.8
    Current Weight: 267.0
    Weight Loss: 30 pounds!
    Goal Weight: 196.0
    Height: 6.3
    Days on current lifestyle: 31

    I had the most amazing week losing 5 pounds!!! It is getting better and the hour of exercise I have added in 5 days a week is doing wonders.

    Tim you are seriously my hero!

  • Dirk
    September 17th, 2009
    6:15 pm

    Pat,

    thanks for clearing that up.

    It is such a relief that the appetite drops so much, food is just less an issue in general. Sometimes I slip and have 2-3 glasses of red wine instead of 1-2, but that is about it.

    Cheat day was a bit of a let down. general tso’s chicken for lunch, pizza for dinner. I felt lousy! The beer was great though!

    Gas, no problem, the more the better! Come on doesn’t everyone like crackin’ a few good loud air biscuits every once in a while !!

    Love it!

    Thanks !

  • Susana
    September 17th, 2009
    8:54 pm

    @ Eric

    Congrats on losing 30 pounds.Its incredible.I am starting the diet from monday… Did u take the mineral supplements mentioned by tim or did u reduce only by diet and excercise…

    Can u also tell me what food do u have pre workout….

    Do u do only weights or cardio as well….

    Thanks

    Susana

  • Eric Morris
    September 17th, 2009
    10:08 pm

    I jogg for 1 hour in the morning I then eat breakfast which is 3 eggs (remove the yolk from 2) Lunch usually includes some kind of meat grilled and then black beans and mixed vegetables. I then eat about the same thing for dinner.

  • Susana
    September 17th, 2009
    10:11 pm

    Eric ,

    Thanks for the reply…

    Did u take any supplements mentioned by Tim in the blog like chromate etc

    Thanks

  • Eric Morris
    September 18th, 2009
    4:44 am

    no.

  • Heidi Fischer
    September 18th, 2009
    8:58 am

    Hi Tim,
    I want to tell you that I have now lost 26 lbs on your plan. I started in June and I’m 24 lbs away from my goal. It is the perfect diet for me. The Saturday free day and the wine has made this diet very doable for me. Thank you, thank you!!

  • Hadrian Wall
    September 18th, 2009
    9:08 am

    Hello Tim,

    My name is hadrian as you can guess and i am doing an assignment on fake diets and exercises for a health class, and from what ,y teacher said grains are needed to have a good diet, and that cutting out grains will make it harder to lose the wieght. wouldn’t eating whole grain work? i mean as long as you don’t eat the enriched white breads and grains you should be fine.

  • shrinkingLeon
    September 18th, 2009
    1:12 pm

    @Susana:

    Yes, I work out at the gym about 4-6 days/week.

    Good luck!

  • Marlee
    September 18th, 2009
    5:06 pm

    I have been on this diet for almost two weeks. I’m down a whopping 1 lb.
    I’m 5′2 and started out 120lbs. I’d like to lose the 10 lbs I gained in the last year.

    I’ve been religious about following the diet (ok, some milk in my morning coffee). My first Saturday off I gained 5 lbs. I kid you not, I just ate and ate, brownies, breads, ice cream, fruit, french toast. I had a major sugar crash. I’ve lost those 5lbs this week which I expected and am steady at the 1lb. loss.

    I wish it would go faster, but I have to say that I find I have more energy on this diet than I’ve felt for a long time. I think the white sugars have really done a number on me so it’s nice to see that my body really does better without.

    I’ve stopped exercising on this diet just to see what the diet does on its own. But I’ll start again after the first few weeks. I’ll update again.

  • cassie
    September 19th, 2009
    10:28 am

    You must really want to loose weight to be eating only foods that taste bad

  • Laura
    September 20th, 2009
    1:37 pm

    Hi I started this diet on Thursday.I was 216 when I started.Thursday was hard.When I think about it I have never went without a carb in every meal and snack for that matter.

    I started with my breakfast of a meat and scrambled eggs.Lunch would be a veggie and some baked chicken.At night I would eat the same as lunch.I have not been eating beans and no sugar.I have had some diet sodas and plenty of water.

    I had a free day Saturday and did not go crazy.I had candy and fried chicken,etc..I checked scale Friday and I was 214.I checked today Sunday and I was 212.Thats 4 pounds in 4 days.I cannot believe it.I started on Saturday 20 mins on the tread mill.I started the treadmill because I am having a great side effect I am full of energy.But still that is good for me.I want to loose 25lbs.I think I am well on my way

  • Michelle
    September 21st, 2009
    8:09 pm

    Hi Laura ,

    Happy to hear your progress.

    What a coincidence.I am also 216 and i have started on sunday sept 20.Lets encourage each other and keep in touch.Keep posting your progress

    I am having severe constipation since i have started with this diet.Did u have any such problems ?

    All the best

    Michelle

  • Donna MP
    September 22nd, 2009
    3:54 am

    Hello all! Just starting my 4 week of this and the changes are amazing
    1st week lost 7lbs
    2nd week lost 5lbs
    3rd week lost 2lbs = 14 lbs\ 1 stone
    I lost a whole stone in just 3 weeks. Now I am into the losing the “cottage cheese” on the thighs. Every few days I am able to wear some “new” old clothes that I haven’t fti into in 3 years. I do a cheat day on Saturdays and go crazy on it. On Sundays its usually 3-4 lbs I’ve put on from cheat day but by Tuesday AM I’ve lost it all and back into losing the weight again.
    I’ve started back into my weight’s at the gym; if I don’t do weights and core work a few times a week I few BLAH. Sundays is a bit of a tough day coming off the “free day” with the cravings but that disappears by Sunday night.
    I follow the food guide posted and do my own research on foods if I’m not sure. No fruit, breads, rice, no pop (soda).
    Ladies this works, I’m still losing weight even though I’ve re-introduced weight’s back into my routine. Now the muscle I’m gaining back weighs more than fat I’ve lost but muscle takes up less room in your body therefore looking more defined and feeling fab!
    Love reading most of the posts; but suggest that people read the start of this whole blog at the top and read, read, read, before asking the same question for the 100th time.
    NO FRUIT, RICE, PASTA, ETC ETC. READ AND DO YOUR OWN RESEARCH.
    Donna

  • Josette
    September 22nd, 2009
    6:13 am

    Good Morning! Does anyone have any suggestions for an alternative to cream/milk in coffee? I know the obvious – black coffee – but it’s so strong. There must be an alternative that I am not aware of out there that would work with this diet.

    My other question is regarding the cheat day for others. I’ve noticed that whenever I go koo-koo bananas on a cheat day, it is extreemely hard to get back into the groove. Has anyone used the post-workout meal as a way to enjoy comfort food (aka – a potato, bread, rice, pasta, pizza) rather than go completely nuts on their cheat day and then deal with the sugar withdrawals?

    I’m just wondering if you have experienced better results in craving satisfaction as a “reward” and refuel after a workout rather than eating everything you can’t eat during the week in one day. I can make myself so sick that way – ick!

    Thanks!
    ~ Josette ~

  • Angel
    September 22nd, 2009
    12:54 pm

    Hi, everyone. It’s been a couple of weeks since I last posted. I am still on the diet, but the last couple of weeks, I was bad and added some sugar-free type desserts into my diet and I must say that I didn’t lose or gain a thing. So I stopped doing that all together. I just wanted to see what my body would do. Anyways, my question for anyone here…well it’s kind of embarrassing. It’s been bothering me since I started this and I thought maybe it’s because my body is just adjusting. Okay. My BM is quite irregular and frankly, not my usual amount. Is anyone else having this problem? I keep track of everything I eat and I have to say that since I started the diet, my fiber intake is spot on and my fat intake is less than the daily recommended serving. So could that be the culprit? I don’t have constipation. If anyone is going through the same thing, were you able to fix it by vitamins or anything? Let me know. :)

    I am really proud that everyone that’s on this diet is sticking to it. Kudos to you. Tim, thanks again. This is truly the easiest thing. I don’t really gain any weight on my cheat days anymore. I have been exercising and that could also account for the reason I haven’t lost any weight for the past couple of weeks. Added core exercises too. Lightly. But will work those abs hard. My second week in of core exercises, I felt my ab muscles tighten for the first time. I thought I felt them before, but I guess not because I can totally tell now since a lot of belly fat is gone.

    Start weight: 231
    Current weight: 218
    First goal weight: 199
    Ultimate goal: 160 – 170 (I’m big boned and wore a size 6 at 160) Just want to be healthy really. It’s not like I have the same body as I did before kids.

    :)

  • Ashley
    September 22nd, 2009
    6:48 pm

    I have been making this awesome “ceviche”. I just wanted to make sure that I can eat it. It consists of a couple of cans of diced tomatoes, avocado, lots of shrimp, cilantro, purple onion and cholula. I also eat beans either before or after the meal. I was just wondering about the tomatoes.

  • Laura
    September 22nd, 2009
    6:57 pm

    Thanks Michelle

    I have Lost 2 more I am now 210.I weighed myself yesterday.The scale I have been using is one of those scales with the bar you slide.I work at a Golf course that has one in the locker room.I bought a new scale for home and it said 206.5.(no clothes).So I am going to stick with the 6 pounds loss.I have not been on this lifestyle diet a week yet.It will be a week thursday.I really like the way I feel on this diet.

    I have not been constipated.I eat a lot of good veggies full of fiber and I am drinking a lot of water.So much that I am craving water. Also I am eating Almonds.

    On my cheat day I think that I will use that day for a couple of beers or maybe a large fry.But nothing sweet because I felt sick over a snicker bar

  • Tyson Clarke
    September 22nd, 2009
    8:14 pm

    I’m far too lazy to go through all the posts on this blog – did anyone find a snack consistent with the ingredients in Tim’s diet – not their own invention? It worked great for me, and now I’m helping my mum out. I tried to bake ‘chips’ out of mashed up pinto beans, and it turned out AWFUL. If someone could make pinto bean chips, they could sell it to the biggest loser and be a gazillionaire.

  • jason
    September 22nd, 2009
    9:33 pm

    hey tim i m 110kg and i want to loose my weight very soon.So can you help me how to do it..please help me out with it..and am 19 yrs old.and a student..

  • Ann
    September 23rd, 2009
    8:38 am

    Thats incredible and so simple…. I am 5.2 and weight 70kgs. im on a strict diet and used to always wonder what should i be eating. this will definitly help me. Also im taking a weight loss supplement of France Vita Natura which has bromelane from Pineapple, and they say it will help to reduce 20 kgs in 25 -30 days. Mail me if any comments on it…!
    thank u :-)

  • Ann
    September 23rd, 2009
    8:42 am

    I am 5.2 and weight 70kgs. im on a strict diet work night shifts. I used to always wonder what should i be eating. this will definitly help me. Also im taking a weight loss supplement of France Vita Natura which has bromelane from Pineapple, and they say it will help to reduce 20 kgs in 25 -30 days. Mail me if any comments on it…!
    thank u :-)

  • Michelle
    September 23rd, 2009
    1:50 pm

    Hi Laura ,

    Good work.Keep Going…

    I will also try almonds.How many do u have in a day…..

    Whats your workout like ?

  • Michelle
    September 23rd, 2009
    1:51 pm

    Tim ,

    Can u suggest a pre workout snack.I workout early morning around 6 am

    Thanks

    Michelle

  • daniel
    September 23rd, 2009
    3:48 pm

    How about some salt and pepper for flavor?

  • Laura
    September 23rd, 2009
    4:05 pm

    Thanks

    I eat maybe an ounce (about 24) in a day.Which I know that we are not counting calories but I still kinda keep a small track.Sometimes I have a cup of coffee and eat a few almonds.I am still having cream in my coffee but no other white carbs or dairy

    I do 20 minutes in the morning on the tread mill.If I wake late I do 10 min and do 10 at night.I start at 3mph -3.3 and jog a little on 5mph to get the heart going.

    I lost another pound I am at 209.I think that I am going to start doing some sit-ups maybe 20 a day to start.

  • Roger
    September 23rd, 2009
    4:51 pm

    I have been on this lifestyle change since January 1 and have done wonderfully! I lost 50 pounds of weight, l dropped my cholesterol 40 points, and lowered my blood pressure down to 125 over 88! I dropped so much weight I had to introduce oatmeal and wraps back into the diet. I still cheat on Saturday and still watch my food intake during the week. I also drink beer instead of eating fatty things late at night. What can I say, the beer makes me feel good about myself! Good luck! Again, THANKS AGAIN TIM!

  • leona
    September 23rd, 2009
    5:37 pm

    I am now being called “skinny”, and hear “you have lost a lot of weight” – wonderful to hear! I have not been the most faithful on this diet, but I do try!

    Now my jeans that were way too tight are too big!

    I believe it is all from eating BEANS, drinking water and walking 4 miles a day!

  • Deb
    September 23rd, 2009
    9:56 pm

    Ok, I’m 20 years old, I have a 4 month old son. FATIGUE would describe how I feel throughout the day (and night). I am 217 lbs and 5″9. I was 185 when I got pregnant!! My stomach looks like a DEFLATED BALLOON! This Monday I am starting this diet on Monday, and hoping for the best!

    Any advise would be very helpful!! I’m desperate!

  • Aldo Silva
    September 23rd, 2009
    11:50 pm

    Tim,

    Thanks for sharing this diet plan. It’s helped me lose 40 (240 down to 200) pounds in the two months I used it. Recently, I’ve stepped away from dieting and now trying to get into a routine. I like this diet and it works for me, but I was looking into other ways to hack at weight. I’ve been tempted to do something which seems to be insane, the Danish Diet.

    I just want to ask if you or anyone reading has any input on this diet. Maybe someone you know has done this diet? This diet seems like a challenge, but I’m not sure what kind of effects it would have on my body in the following months.

    Thanks,

    Aldo

  • Tim
    September 24th, 2009
    6:24 am

    Hi Guys – I have a question about protein powder. I have previously read all threads but can’t remember if this was covered.
    I work out in the gym for 60 mins each day focusing on heavy weights/ low reps to build muscle. I follow the food plan here religiously but for convenience to add a bit more protein during the day I include protein powder with water.

    I am currently using optimum nutrition which is 120 cals/ 2g fat/ 5g carbs/ 20g protein. 3-4 times a day.

    I appreciate it’s unlikely Mr Ferris will be able to comment on this but would welcome anyone’s feedback or experience around this.

    Thanks all.

    Tim if you’re reading this congrats on the Israeli cover!

  • jenny
    September 24th, 2009
    7:25 am

    hi, i just read your article and want to start following..but i have a question..
    i m a vegetarian so can i just follow the veg part of the above list..also as far as i know most of beans has calorie content of about 350kcal/100gms. hope thats not too high…
    plus i would really appreciate if u would share some info about cellulite and how to get rid of it..
    thanks.

  • John
    September 24th, 2009
    11:51 am

    Excellent article. I stumbled upon this earlier before I had known of Tim ferriss, but gave it a second and more scrutinized read the second go. I like the simplicity of the rules. Seems like this holds together (especially with the surprising tat-loss-inducing 1day/week junk food binge) with the repetitive no-white carb food groups and then repeating meals.

    Currently I’ve been doing 2 meals a day at 8am and at 1pm. I have very different sleep schedule though and usually rise at roughly 1am and sleep by 6pm ish. This may fluctuate, but I hope it does not. I usually have a piece of fruit at 6am. The pork and beef look vile so those are out.

    Substituting a lot of vegetarian-based protien (the beans, fallafel, etc) is good.

    I’ve never been a diet person and loathe diets because most always induce yo-yoing. I’ve always had robotic eating patterns so that’s great repetitive nutrition is built into this diet.

    Most diets people can’t stand to get off and yo-yo. Additionally, diet based on “1 pound of fat down!” 2 pounds of fat down! are fail. A diet cannot be weight-based or it will always, inevitably collapse. Has to be a nutrition restructuring relationship with your body (whatever that means, and I think that means. You have to like the new nutrition timing, amounts, and substance).

    I like how you have set 3-4 categories and then 4-5 options from each of those for roughly 20 different foods you can have with each meal to pick and choose variety. That makes for easier grocery shopping too.

    It’s easy to get creative and create good high-protien stirfries with a lot of spices and the like. anyways, cheers. I doubt I’ll try this completely because I don’t usually ever copy other people’s methods (it’s impractical because every lifestyle is so vastly different) but I have integrated a few ideas (like

    the 20 food group selection array,
    consistent eating times,
    1 glass of wine/day is nice,
    the caloric distribution in greens versus for example white rice (which I eat A LOT of) was interesting. About a 20:1 Rice:green caloric ratio. THAT’s FASCINATING and useful.
    the junkfood day is also fairly practical.

    In a lot of my massively alterred eating habit bouts (some of which have included fasts), you get this wave of junkfood eating when the interest dissipates or changes so it’s good that that’s built in.

    Flexibility with adaptability some cool ideas. cheers.

  • Seric
    September 24th, 2009
    1:06 pm

    So far this diet has helped me lose much of the weight I gained back after my accident. That fact is reflected much more in the fit of my clothes than by the scale, although I am consistently at least 8 pounds lighter on the scale, it will sweep widely in range.

    I had some blood work done today, and my blood came out really slowly, and very thick. This is often attributed to dehydration, and I was asked to fast for 10 hours before having the blood drawn, so that could be the cause.

    I’ve been continuing to drink my Yerba Mate throughout the day, and have added 23grams of 76% dark chocolate to snack on throughout the day when I feel I could use the additional theobromine. The 100 additional calories do not seem to have effected the performance of the diet. And in the serving size, even if I ate them all at once they would not have too much of a glycemic load.

    Soups seem to be one of the easiest ways for me to add the vegetables into some meals. Last week I made a large batch of Mushroom Soup (three types of mushrooms, sauteed with onion, added to homemade chicken stock, then blended, and topped with a few drops of balsamic). This week I did a detox broccoli soup, just a ton of broccoli in chicken stock, then blended.

    For snacks I tend to stick with carrots, celery, and broccoli with hummus. This week it’s a black bean hummus, which seems to be the most healthy so far mostly due with how little Tahini you need to use. Next week I’ll try an Edemame Hummus. The black bean hummus is just two cans of drained black beans in a food processor, with as many cloves of garlic and chopped jalepeno as you prefer, and 2 tablespoons of Tahini in a food processor.

    Dried Edamame has been my go-to car trip snack. And I’ve been buying frozen shelled Edamame at Costco, and a little goes a long way to making me feel full.

    The Crockpot seems to be a good friend on this diet as well, for making large batches of meat at a time. 5-6 chicken breasts, two types of beans, some tomato, onion, peppers, and spices. And then let it go all day. Another Crockpot favorite of mine when I’m craving Beef is a Brisket, Browned on the stove and then thrown into the Crockpot, with a large jar of pepperoncinis with liquid dumped on top. Gives you a great mildly spicy shredded beef dish that can be served with beans and veggies. And takes no time or effort. Two ingredients is about as good as it gets.

  • Eric Morris
    September 24th, 2009
    5:34 pm

    Week 5. Pounds Lost = 33 Pounds!

    Age: 17
    Sex: Male
    Starting Weight: 297
    Current Weight: 264
    Weight Loss: 33 pounds!
    Goal Weight: 196.0
    Height: 6.3

    This week was a bit harder. We were out on a break for one week and I had some up and downs, but I still lost 3 pounds!!!!!!!

  • Owen
    September 24th, 2009
    6:40 pm

    Hey Tim,
    I’m going to start this program ASAP. You said you can eat as much of the following foods as you want, now what would be a suggested limit if you had to say one. I read through the first 2 pages and couldn’t find any limit.

  • mat
    September 26th, 2009
    12:59 pm

    hey,

    my name is mat and ive desparately wanted to lose fat for a while now. im not lazy im very active i go to the gym almost everyday. im very muscular but it doesnt look like it bc i wiegh 270 pounds. ive tried alot of different diets and none of them seemed to work that well can someone give me a sample diet to start out on, maybe someone like me that goes to the gym alot…. im away at school and id really like to lose 30 pounds for when i go back home for thanksgiving. this diet seems amazing hope to hear from someone. Thanks

  • Iris
    September 26th, 2009
    2:32 pm

    This diet makes perfect sense!

    I’m a 5′4 39 year old female weighing in @ 194lbs. My lowest weight was 119 so needless to say I feel horrible! My goal weight is 130, which I think is realistic for my age & body frame. W/O a doubt I know I can stick to this diet, but main concern is working out b/c I am totally out of shape! So my question is: what kind of low impact workout regimen should I follow to effectively see weight loss results while on this diet?

  • Renee
    September 26th, 2009
    6:10 pm

    I’m starting this tomorrow and have a couple questions…is vinegar allowed? Is fish as your only meat source okay? Nuts okay?

  • Renee
    September 26th, 2009
    6:12 pm

    one more question…are any vegetables off limit?

  • Eric Morris
    September 26th, 2009
    7:08 pm

    I hopes it works for you like it did for me.

  • Iris
    September 26th, 2009
    9:38 pm

    Thank U Eric!…does anyone know what we are supposed to do 4 dairy?…can we drink skim milk?

  • amani
    September 27th, 2009
    12:04 am

    hey all my name is amani i have problems in losing wieght i have fat in my stomch and legs and i need help plz tell me if these diet realy work coz i hate my sealf in these look thx alot

  • amani
    September 27th, 2009
    12:09 am

    i will try it starting from Monday with me luck

  • taief
    September 28th, 2009
    12:09 am

    hi tim its been 6 days in this diet for me and its working for me thnx but i have something to ask according to your diet i can take a day off it can be any day after 6 days of non carb food but if in some weeks i cut the days in 5 will it effect the proses? thnx

  • Rachel
    September 28th, 2009
    9:34 am

    is barely considered a white carb, or another legume to eat besides black beans

  • Shannon
    September 28th, 2009
    10:44 am

    Tim, earlier in the month you said you are working on a book specific to this plan…any idea when it will be coming out?
    I just spent a couple hours reading the entire first 3 1/2 pages and then started skimming for just your entries because a lot of the posts from other people, while supportive, aren’t in line with what I want to do. I will go back and read them though when I have more time. I want to stick 100% to the plan. I don’t want to substitute because I don’t like something. I don’t need variety. I get that dairy and fruits are off limits.
    I have been a vegetarian for the last nine years and contrary to what Peta likes to push and the popular opinion out there, I have not lost weight…I have gained it and I was eating healthy and exercising. When I first started being vegetarian I did drop a lot of weight but then I plateaued and no matter what I tried (even exercising 2 hours a day with weight training and interval training included and dropping my calories to 1100-1300 a day) worked. Nothing. And I have a lot of weight to lose, not just 10-30 pounds or something.
    This month I came off being vegetarian and started including eggs, tuna and salmon in my diet. At the same time I re-injured my knee out hiking and can barely walk on it so I haven’t been exercising and low and behold I’ve lost 10 pounds. That was before I found your plan and now I came across this and I want to commit to it 100% and see what results I get.
    My questions are:
    When is your book coming out?
    Is just sticking with tuna and salmon as my meat sources in line with the plan?
    I read Garbanzo beans are off limits, but I don’t think that was coming from you. Are they off limit?

    Thanks,
    Shannon

  • reham
    September 28th, 2009
    1:13 pm

    hey tim , i came across this website when i was researching losing weight in 30 days. i have a few questions ( sorry if they’ve been asked before but i don’t have time to read all the posts)
    1- I have insulin resistance so i was wondering if this diet is similar to the insulin resistance diet or if it will help treat it and also help me lose weight

    2- i have to have coffee with milk in the morning , so is it ok if i have skimmed milk

    3- what are the serving sizes? are they limiltless ? to what extent?

    4- in the insulin resistance diet fruit is allowed but is supposed to be taken alone . Is that the case in your diet?

    sorry for the number of questions but i’ve gained 50 kgs over 7 years , am 35 years old and 5 ft 2 so you can imagine how i feel . thanx

  • reham
    September 28th, 2009
    1:15 pm

    oh , and i forgot to ask … are we allowed nuts? when and how much? thanx

  • mat
    September 28th, 2009
    8:09 pm

    whats a good diet to start on? anyone wanna let me in on what they eat thru out the day

  • chunky
    September 29th, 2009
    4:14 am

    @Mat My diet is simple…but youd probably want to add more stuff to yours because your a man and need more calories.

    Breakfast – Scrambled egss and refried beans

    Lunch – What ever I had left over from dinner the night before plus Pinto Beans, Black Beans or Refried Beans

    Dinner – Steak,Chicken, or Pork Chop with Broccoli. I dont like to eat the beans at dinner because I really never liked eating carbs after noon. But you should because you need them

    If you find thats not enough food make extra meat and eat that when you are hungry. I drink at least 2 litres of water a day, sometimes more, and one diet soda with dinner. I’m also bad in that I drink about 4-5 cups of coffee a day! lol Good Luck! This way of eating has worked wonders!!

  • PATRICK
    September 29th, 2009
    6:29 am

    well i started this diet on sunday sept 27th my weight then was 224.5. everything went well never felt hungry, so on monday morning i weighed my self again sept 28th 220.5 !! i weighed myself again on 29th of sept 216.5 !!! am i doing something wrong?? i increased my meals from 4 to 5 because i thought i was losing weight to fast. my stats are 5′9 was at 224.5 :) medium build age 42. My workout routine is boxing/martial arts and my nordiac track for fun and cardio.

  • Vinesh
    September 29th, 2009
    6:52 am

    out of curiosity, wouldn’t exercise indicated towards fat loss like HIIT help in increasing the fat lost in the same amount of time?

  • josh
    September 29th, 2009
    12:31 pm

    just started this diet last week. Hoping this really works!

  • Norala
    September 29th, 2009
    1:06 pm

    One question before I try this out! What’s a good Vegan suggestion for breakfast? I don’t know how to make tofu and seitan sound tasty for the protein portion of my breakfast meal. I typically just have a grapefruit for breakfast, but it sounds like I’ll need to change that.

  • Michelle
    September 29th, 2009
    4:05 pm

    Hi Laura ,

    Hows the progress ? I lost 5 pounds in week 1

  • Michelle
    September 29th, 2009
    4:06 pm

    Tim ,

    Is tofu allowed in this diet ?

  • Laura
    September 30th, 2009
    2:54 am

    Hi Michelle

    I am 204.5.Today is almost two weeks since I started.I try to go all out on Sat but I don’t gain anything.I may have to stop sweets all together.They make me sick and give me a headache.I have started to notice in the way that my clothes are fitting that I have lost some weight.I have been losing my weight all over.My thighs and my stomach.11.5 pounds in two weeks OMG.I have been on my treadmill and have to increase the speed to get my heartrate going.I just need to keep going.I don’t expect to lose 7lbs a week like at first.If I can continue with 2-3 I would be happy.I need about 15 more lbs to reach my goal

  • Norala
    September 30th, 2009
    10:02 am

    /\/\/\/\ I wish I could edit my old post! After more research, I found vegan options for breakfast.

    For now, it’s 2 veggie dogs, black beans, and microwaved mixed veggies for breakfast. Lunch is pre-marinated tofu (like WildWood or from the deli), large romaine salad topped with salsa and black beans. Dinner will be more tofu, pinto beans, and a spinach salad with balsamic vinegar or microwaved veggies. I only have about 10-15lbs to lose (I’m 5′6″ at 135 lbs) to be at my Los Angeles beach-ready body and hopefully these eating changes help me lose a few lbs. I’m also doing really tough 1-hour gym classes at the gym a few times a week (varies between 2-6).

    Because of my work schedule, I can only eat at 9am, 1pm, and 7pm each day, so I hope only 3 meals is OK. Maybe I can have 10 almonds as a 3pm snack? Unsure what to do. Anyway I can’t wait for Saturday!! Looking forward to all these vegan foods I love (vegan mac n cheese, chocolate mousse, lots of fruit, oatmeal, cookies…). Thanks for the straightforward plan, Tim!

  • PATRICK
    September 30th, 2009
    10:17 am

    well i started this diet on sunday sept 27th my weight then was 224.5. everything went well never felt hungry, so on monday morning i weighed my self again sept 28th 220.5 !! i weighed myself again on 29th of sept 216.5 !!! am i doing something wrong?? i increased my meals from 4 to 5 because i thought i was losing weight to fast. my stats are 5?9 was at 224.5 :) medium build age 42. My workout routine is boxing/martial arts and my nordiac track for fun and cardio.

  • Norala
    September 30th, 2009
    10:37 am

    /\/\/\/\ I wish I could edit my old post! After more research, I found vegan options for breakfast.

    For now, it’s 2 veggie dogs, black beans, and microwaved mixed veggies for breakfast. Lunch is pre-marinated tofu (like WildWood or from the deli), large romaine salad topped with salsa and black beans. Dinner will be more tofu, pinto beans, and a spinach salad with balsamic vinegar or microwaved veggies. I only have about 10-15lbs to lose (I’m 5′6″ at 135 lbs) to be at my Los Angeles beach-ready body and hopefully these eating changes help me lose a few lbs. I’m also doing really tough 1-hour gym classes at the gym a few times a week (varies between 2-6).

    Is it ok that I only eat 3 meals because of my schedule? I eat at 9am, 1pm, and 7pm. I’m not sure what’s vegan that I can have as a snack at 3pm that I can keep at my desk (can’t get snacks from fridge unless during mealtime). Almonds or walnuts? Anyway I look forward to Saturday and all the good things I can feast on (albeit vegan, hehe). Thank you for making such a great straightforward plan, Tim!

  • Melyssa
    September 30th, 2009
    2:58 pm

    I’m on my second day and I’ve lost 4lbs already! So excited, I’ve been consistantly gaining weight over the past couple years and have gained 20lbs, all in my tummy, booty and thighs. Too much pizza and beer and not enough working out. I want to fit into my clothes again! This diet is perfect; easy and cheap with results and you can drink wine!? Awesome :)

    Day 2

    Age: 27
    Height: 5′4″
    Starting Weight: 138
    Current Weight: 134
    LBS Lost: 4
    Goal Weight: 120

    I realize this is probabaly all water weight, since I drank a ton yesterday and don’t usually drink much water at all. It’s encouraging though :)

  • Laura
    September 30th, 2009
    4:55 pm

    Hi! Im a 12 year old girl who is very over weight and really could use some help. Im 5′7 ft . I hate having to wear full bathing suits and not bikinis and i hate no being able to wear shorts and not being able to wear tank tops because all my fat just shows right through. I’m ok at long dinstance running but…. i tend to walk a bit.
    Could anyone suggest some sort of diet to fit my lifestlye

    ( PLUS I’M NOT OVERWEIGHT BECAUSE I EAT CANDY, ITS BECAUSE I EAT TO MUCH OF ONE THING)

    I’m looking to loose some weight BEFORE Christmas 2009!

  • Laura
    September 30th, 2009
    4:57 pm

    Ok so.. I did a running course before summer and i lost nothin and i put 3kg on over summer so that did no good! PLEASE HELP !

  • David Levi
    September 30th, 2009
    6:59 pm

    I am really surprised by page 6. It seem you all either did not read the article in entirety, or chose to ignore it altogether. Note, I mean no harm here, I really do not. Page 6 has many successes stories, as for the questions, I think most of them were answered, actually all of them were answered, in Tim’s initial post. The community here, especially Eric and the cheer leader, who seems to have disappeared are especially useful, and friendly to boot.

    Good luck everyone. And to post…following the rules…no rice is okay…no sweet/yam/lame potatoes are okay…twice baked does not matter…damn good with cheese though (right, not allowed). Tofu is a *great* vegetarian option. Eggs are god (egg whites even, and for some a vegetarian option as well). Hummos is a luxury, nuts as legumes are beyond luxury unless you can somehow only eat 6-8 at a time (good luck folks, a snickers is more satisfying)…

    Sorry to carry on…I just think the questions are getting a little repetitive. I am more interested in results at this point, and many of you…seriously hats off…thank you for recipes and stories. /salute

  • David Levi
    September 30th, 2009
    7:04 pm

    Michelle, No offense, Tofu is soy…check protein in tofu vs eggs, then check fat in tofu vs eggs, then check calories in a serving of tofu vs eggs,

    Next, tofu comes from Tim’s favorite food group.

    Tofu…rocks…

  • RandomLife
    September 30th, 2009
    10:32 pm

    On the topic of soy – I noticed some pre-flavored soy blocks (like WildWood) can have 15g of carbs per 3oz, whereas some have 5g and some have maybe 1g. At what point are the carbs too high per 3oz of tofu? Would love to not have to eat it plain always (the plain tofu is the one with 1g carb). Thanks!

  • mat
    October 1st, 2009
    9:16 am

    @ chunky

    thanks for the info, but i have a couple more questions like is milk ok to drink? and i workout and the gym alot and when i come home i usually have a protien shake. Is that fine to have?

  • Sunny
    October 1st, 2009
    2:07 pm

    Hi I have been following this diet for a few weeks now and have lost about 10 pounds. The only problem I am having is a delayed menstrual cycle. Are any of the ladies on this diet having a similar issue? The diet is actually very healthy and low fat, so I am not sure if it would have any effect on this.

  • Michelle
    October 1st, 2009
    2:14 pm

    Tim ,

    I really need some help.Please kindly answer to my post.

    I am on the second week of your diet.First week i lost 6 pounds.Then i had my cheat day on saturday and i started having my mensutral cycle for three days starting saturday.During those three days i did not eat beans or lentils but had salads and meat only.I noticed that during my periods also i get very hungry when i get up in the morning and feel extremely restless if i dont eat anything as soon as i wake up.My periods stopped and For the past two days morning i am not able to workout in the gym.I am feeling very weak and light headed.And i return back from the gym in ten minutes and lie down for most of the mornings.

    I am hypothyroidic and on medication.I want to know if the problems were due to insufficient calories or anything else ?

    I also want to know what is the recommended gms of carbohydrate in this diet for a day ( from the alllowed foods like beans , lentils and veges )so that i can make sure i eat so much to avoid such problems as i want to continue the diet… Please help Tim.I know u r a busy person…. please help

    Thanks

    Michelle

  • Michelle
    October 1st, 2009
    3:57 pm

    Tim ,

    sorry for leaving two in a row… I do weights three times a week for an hr.But i did not take any white carbs after the weight training sessions.

    Is having white carbs after a resistance training is a must to replace glycogen back to the muscles or can i skip it and follow the diet to maximise weight loss ?

    Thanks

    Michelle

  • Brent
    October 1st, 2009
    8:54 pm

    Michelle,

    I noticed a post very early in this thread (maybe page 1 somewhere) where one of the women was experiencing period problems. She said her period was irregular and her periods ended up stopping all together after a few weeks. She then went on to say that if, instead of having a cheat day every week, she had a cheat every TWO weeks, then her periods became normal again. Perhaps this may work for you. Sorry i cannot be of any more help. I just thought you may want to know this information. All the best!

    Good Luck everyone!

  • Eric Morris
    October 2nd, 2009
    8:25 am

    Week 6. Pounds Lost = 31 Pounds!

    Age: 17
    Sex: Male
    Starting Weight: 297
    Current Weight: 266
    Lowest Weight: 264
    Weight Loss: 31 pounds!
    Goal Weight: 196.0
    Height: 6.3

    This week was one of the toughest I went up 3 pounds but I am still excited. I just need to remember I’ve lost 31 pounds which I have never been able to do but the fact that I found two of those punds was and is hard for me.

    I think it was because I had one wedding and a family reunion. I thought I could stay strong but when people were there saying you look so good just take theses few days off. Well, I did.

    The most unhealthy thing I ate was a massive serving of these seasoned cheese potato wedges toped with sour-cream and bacon. And it was delicious! I hope to get back on track this week. God bless!

  • Eric Morris
    October 2nd, 2009
    8:26 am

    What happened to my comment?

  • chunky
    October 2nd, 2009
    8:36 am

    @ Mat Tim says that dairy is prohibited unless its your cheat day…but he also says that you can have these items post workout. In my oppinon I would not go crazy until cheat day. And I have never drank protien shakes…and someone correct me if im wrong but this diet has a ton of protien in it already…you might have bowel problems if you add a ton more. But I could be wrong.

    @ Sunny – Sorry men but she asked the question! Yes i had the same problem this last month…i am NEVER late and i was late by 8 days. I took 5 pregnancy tests because that was very abnormal. I didnt put it down to the diet though…but now that someone else has had the problem…maybe I should keep an eye on it!

    Keep up the good work everyone!

  • Melyssa
    October 2nd, 2009
    11:01 am

    My weigh-in this morning, day 4

    Starting weight: 138
    Current weight 130!

    It’s hard to believe the scale sometimes. I’m feeling great about the weight loss, but realizing I truely hate pinto beans. I’m almost gaging now when I eat them so I’ll be switching to new beans soon…maybe black… Unfortunately I have an event tonight which is forcing me to have my ‘dieters gone wild day’ a bit early. I’m afraid it will ruin my progress, so I’m not overdoing it, but raisin bran for breakfast was heaven! Next week is going to be a long one! Best of luck everyone!

  • Norala
    October 3rd, 2009
    11:25 am

    Apologizing for my above posts and my haste – I finally read all the comments. :)

    I figured out my vegan gameplan and have been doing it for 4 days, and with fingers crossed, it’ll work. I feel lighter already and am very confident in future results. I have my meals figured out for the next 1-2 weeks:

    Breakfast is Veggie dogs, refried beans, steamed veggies.
    Lunch is baked tofu, lentils, and broccoli.
    Dinner is baked tofu, lentils, and broccoli.

    So far so good. Never hungry. I am careful not to mess around – no sneaking snacks, no prohibited foods, no coffee, extra salt, etc until Saturday. My only regret is our iron-clad work schedule where I can only eat at 8am, 1pm, 7pm. Four meals would be ideal. Because sugar rushes and dairy give me painful acne, my cheat day will consist of vegan treats made from dates and “slower” sugars that processed sugar.

    And for anyone saying they don’t have time, I hope you find an hour or so, make your meals, and prepare to succeed. I work literally 100-hour workweeks (thankfully I’m on hiatus half the year :P) surrounded by delicious free catered food and desserts and plenty of stress, and still have an iron will and time to make my food at night because I know this plan will work. Let’s do it!

  • Sunny
    October 3rd, 2009
    1:10 pm

    Hi Chunky- I am releived to see your comment. I am actually ok now, but I did some research and found out that through diet, some woman can actually decrease/improve their menstrual cycle and or stop it all together no complaints here with that:). It specifically points out to eating legumes and vegetables. Thanks for answering my question. Everyone here has been very helpfull with all their tips and answers. Good luck to everyone!!

  • joe
    October 3rd, 2009
    5:10 pm

    Tim,

    Quick question. What is the typcal amount of calories you consumer sun.-fri.?

  • kristen53
    October 3rd, 2009
    11:46 pm

    pre workout foods? it says no work out required wen you click on the page

  • Marie
    October 4th, 2009
    11:18 am

    According to the Glycemic Revolution book, you can eat almost any dairy (this is addressed to the people who want milk in their coffee). Dairy and protein have almost little or no effect on ones glycemic response. I’ve been following the GI diet, and although I have no cravings at all, I haven’t lost any weight either. It’s nice not to crave, but I follow the diet and work out about 30-60 minutes a day. I’m stuck at 135 lbs (5′5″).

  • John Fawkes
    October 4th, 2009
    5:03 pm

    How important is it that you take thos supplements right before bed? I’m taking the niacin like you are, and haven’t gotten ahold of policosanol yet, but I’m taking the chromium polynicotinate during the day. I’m using Cell-tech Hardcore brand creatine, which has chromium polynicotinate in it, but it also has a lot of sugar, so taking it right before bed is out of the question.

  • sarah
    October 5th, 2009
    10:03 am

    I’ve been eating like this for the past two weeks and haven’t really lost anything. However, I do eat a lot of fruits. Is this okay?

  • Shannon
    October 5th, 2009
    10:30 am

    I just finished my first week and jumped on the scale this morning and was two pounds heavier. So frustrating! And I was strict in following it. My husband however lost 4 pounds (we started together).

  • TimJ
    October 5th, 2009
    11:26 am

    Hi Sarah – Fruit is not allowed. Too much sugar.

    Shannon – if you’re following strictly it will happen just be patient and consistent…everyone reacts differently but ultimately results will come. Drink lots of water!

    Cheers

  • joshua
    October 5th, 2009
    11:50 am

    so chili would be ok on this diet right? I’ve mostely been eating chicken and veggies so far.

  • Tyson Clarke
    October 5th, 2009
    1:16 pm

    Thank you Tim, and all, for participating in this blog. Kind of like a group therapy session…have lost 20 lbs on this diet, now I’m off – but I’m a lot more educated about how I need to eat to keep weight off. But I digress…

    I have recently come across a great snack for those used to salty, crunchy stuff that is available immediately.

    Not sure, but I think it would even be within the strict confines of Tims original version of the diet. Dilly Beans.

    I live in Wisconsin – they seem to do a lot of canning here. Dilly beans are green beans in a jar, with vinegar, dill, garlic and something spicy like bird’s eye chili’s (if you like). It’s quick, has no salt (the chinese say to replace salt with vinegar wherever possible), tasty, always ready, and low in carbs/calories.

    Enjoy
    T

  • Diva
    October 5th, 2009
    4:15 pm

    I just got the supplements and I need my cholesterol lowered so I will start the chromium, niacin, reservatrol and the poli…tonight…i hope my cholesterol goes down as well as my blood pressure….my body easily fills with water

  • Shannon
    October 6th, 2009
    1:03 pm

    I saw an interview with Tim where he said he held off on posting comments from one of his similar blog entries for years until it was the right moment to suit him (with a book coming out)…and I’m guessing that’s what he is doing here too by not answering questions anymore?
    Does anyone else know if Garbanzo beans are allowed?
    And Tyson, until your comment I had forgotten all about Dilly Beans! I haven’t had those in years and they were hard to find around here.

  • Kris
    October 6th, 2009
    1:15 pm

    Sarah ,

    Fruit is not allowed on this diet. You can grab some fruits once you reach your goal. (Tim did mention about that before).

    Don’t give up. Give yourself a month. I remember when i first started this diet , although i lost 5 lbs in the first week, but 2nd and 3rd week i didn’t loose any pound, then on the 4th week, i lost another 5 lbs. I’m sure it has something to do with ” once a month” girlie thing. So don’t give up yet!!

    First Day on diet ( 8/10) – 115 lbs.
    Today (10/6) – 104.8 lbs.

  • totoro
    October 6th, 2009
    3:04 pm

    Hi, I just started this diet today. On tim’s post it said grass fed beef. I was wondering if other beef are okay or is it just grass fed beef since it is leaner and the fat is different from other beef? Thanks

  • totoro
    October 6th, 2009
    3:06 pm

    also just wanted to make sure…so are sugar free jello, popsicles, candy ok? since diet sodas are ok?

  • Melyssa
    October 6th, 2009
    3:24 pm

    Shannon, Garbonzo beans are not allowed. Tim mentioned that in a really old post.

    Joshua, I think Chili is okay. I’ve been getting 99% fat free chili and since it’s super high in sodium I’ve just been adding a spoonful to the red beans I’ve been eating at each meal. The added flavor helps a lot. Plus I figure most people on here seem to use canned beans. I cook a bunch myself and just freeze half, so I don’t start with all the salt that’s in canned beans. So it’s balanced out I hope? Only time will tell I guess.

    I’m on…day 8 and have lost 8 lbs.

    Good luck everyone!!

  • Duncan Fardon
    October 6th, 2009
    3:30 pm

    Regarding Resveratrol; you need to drink about 400 glasses of red wine a day to get a high enough dose for the life extension effect – and obviously the drawbacks of doing this would negate any potential positive outcome.

    In addition, Resveratrol is produced by grapes as an anti-fungal agent, so grapes that have been sprayed, or that are grown in drier climates are not likely to produce much Resveratrol. Organic European wines, or maybe a drop from New Zealand, would probably be your best bet.

    I’m going to give this diet (or the vegetarian alternative) a whirl and see if I can trim down my waist a tad. My main concerns going into this however, are firstly that I’m usually hungry throughout the day as I can’t eat too much in one sitting, it already makes it difficult to concentrate during the energy troughs. Secondly, the lack of fresh fruit throughout the day – I usually down 1 of each: banana, apple, orange, on a daily basis. Or is this still okay to do?

  • Kristal
    October 6th, 2009
    3:58 pm

    Yes, chili is perfect for this diet. I make a big pot that lasts us 3 days so it’s easy and very filling. Be sure to read the backs of any cans of beans or diced tomatoes to ensure they don’t have sugar or Maltodextrin (found in most prepared foods – Tim warned about it several times). I make my chili with 4 cans chili beans, 1 can chili peppers, 2 cans diced chili tomatoes, and throw zucchini, yellow squash, carrots, spinache etc. into my food chopper and puree it and blend that in as well. Throw in plenty of chili and garlic powder and you have a super delicious, nutritious, 100% diet worthy and very filling meal – eat all you want all day long and you will only LOSE weight! :)

    Thanks to strict adherence to Tim’s diet, over the last 5 months my hubby has dropped from a size 42 to a 34, and is STILL losing, and I’m down to a size 2 from an 8. Thank you Tim!

    Just follow it EXACTLY people, and you will lose, guaranteed!

    NO rice, bread, quinoa, potatoes, or anything white and starchy (No crackers with your tuna fish, even brown rice or grain bread – NADA)

    NO sugar, corn syrup, any type of sugary syrup, or Maltodextrin. (Found in most prepared meats)

    NO fruit at all, no fruit juice.

    NO garbanzo beans.

    NO dairy. That means no mayonaiise, no parmesan, no 1% milk, nothing!

    ONE real egg a day, the rest egg whites.

  • Melyssa
    October 6th, 2009
    4:10 pm

    Kristal – Thanks so much for your chili recipe, I will definitely give it a try :)

  • AR
    October 6th, 2009
    5:35 pm

    Hi guys, just a quick question. Is it ok to eat these baked beans on this diet (http://www.viewpoints.com/images/review/2007/150/19/1180572037-30538_full.jpg, Bush’s Baked Beans with Brown Sugar and Bacon)? They’re really easy to make and I can’t cook if my life depended on it, PLUS all I have a medium-sized frying pan (living on campus), so I went with them.

    Thanks

  • jorgeviola
    October 6th, 2009
    6:16 pm

    I use canned beans a lot….but, the organic kind. No added sugars or sodium.

    Vegetarian chili also works!

  • michael palomar
    October 6th, 2009
    9:10 pm

    I weigh 217 I’m 5′10 and can’t stand it anymore!

    I weighed 182 and was very fit at age 39 then came marriage and a daughter by my wife. I am now 45 and I’m completely out of shape and can’t stand it another day.

    I’ll give this a try and report back to you with the results in 20 days.

    MP

  • Kristal
    October 6th, 2009
    9:22 pm

    Melyssa – I forgot to add that I put in 1 lb. ground turkey – browned, and then drained and rinsed. Can’t believe I forgot the most yummy part! :)

  • Heidi Fischer
    October 7th, 2009
    7:39 pm

    Hi,
    I have now lost 35 lbs on this diet! I feel so good eating this, and I have been able to stick with it. The free day does it for me as well as having the glass of wine. I’m feeling so good. Need to loose another 25 lbs!
    Thank you!!!

  • chunky
    October 8th, 2009
    4:14 am

    @AR Those baked beans have a TON of sugar in them which is a NO NO on this diet. Try canned pinto, and black beans. They arent as tasty, but that’s what it takes to do this diet right.

  • PATRICK
    October 8th, 2009
    9:25 am

    •Well I started this diet on Sunday sept 27th my weight then was 224.5.
    •I weighed my self again Sept 28th 220.5!!
    •I weighed myself again on 29th of Sept 216.5!!!
    •I weighed myself again on 8th Oct 210.00

    Total weight loss = 14 pounds

    The first week was easy and all the weight lost was obviously water weight. The 2nd week is a little harder thank god for a cheat day, I went crazy at subway ?

    •My stats are 5?9 was at 224.5 :) medium build age 42. My workout routine is boxing/martial arts and my Nordic track for fun and cardio.

  • Diva
    October 8th, 2009
    9:33 am

    I have to say, i am doing the supplementation and my blood pressure and cholesterol has gone down, i am not doing the diet i was and couldn’t stick to it, but i have given up all gluten products and meat. i do need to lose weight but i had to get my stats better my pressure w/o meds for 2 days has been like 119/78 and thats great. i have been doing the chromium, niacin, reservatrol, policosanol at night and 1 niacin as i wake up and it’s really been a blessing for me. Tim thanks much

  • Leon
    October 9th, 2009
    6:24 am

    There you go fellas, I have completed my 4 week Diet 70% based on this one and my results are as follow:

    *Weight at the starting day – 1st week: 220 lbs
    *Weight at the ending day – 4th week: 198 lbs

    I am still keeping up with it for at least 2 more weeks so I can definitely be as I really wanted.
    I have used once day off per week and gone really wild eating everything I was dreaming of but the strongest point of my success was self-confidence I can say. If you are confident that you can do it and have optimism you will definitely succeed, I have no doubt on that.

    Let me give you the list of food articles I have used for this period:

    Boiled/Fried chicken breasts or thighs once a day
    Boiled/Fried various vegetables throughout the day
    Natural Water (Nothing else besides natural water) – app. 5 litters per day.
    Mixed salads (Especially using cucumbers, tomatoes and onions)
    Canned Tunafish or plain fish with chopped onion or without it (as you wish).
    Slim soup (Chicken based ones with low-calories content at app.65 calories per one served cup).

    Articles that I have strictly ignored and not used during this period:

    Breads (white, whole, brown and any other one made out of flour) were strictly forbidden and I have not used any of them ever (Even when I broke the rules).

    COKE (Strictly forbidden for me and I did not use it even during my one week day off)

    Cookies or any other chocolate article containing sugar.

    Important: I know when I get obsessed to eat something I may not handle it, so If I am really starving for something, truly said I give it a try and keep up the diet plan right after it, e.g couple times it happened to me that I did drink coffee w/milk even why I was not supposed so. I really did not care for it and passed it successfully (So I would suggest you, if you really are dreaming for something minor you better it/try it rather than starving and only thinking about it as you may break down and start eating everything after you quit the plan).
    Do not think too much of it and be confident that you can do it,
    If you reach the point when you can lose weight with your mind, you will do perfect on this plan practice too (So remain confident and know that you can do it).
    I am a Psychologist myself and maybe that’s the reason why I did not have any issue with confident and was psychically fit to succeed, but it does not require much work trust me.
    Physical activities (I only play twice a week 1 hour soccer match and other than that I really don’t do much except walking from time to time during my working hours)

    If I could lose up to 20 pounds for not more than 1 month what can hold you doing that. Make up your mind and start it, you can definitely succeed.

    I am also willing to help if you guys need anything, whenever I can I will help as I know how it is when you find yourself in such situation.

    I can be contacted at: leonirca@hotmail.com

    Thank you once again and go for it.

    Leon

  • 3 Free G1 Android Apps That Helped Me Lose 20 Pounds | Matt Dunlap
    October 9th, 2009
    11:05 am

    [...] junk and bad information out there it’s hard to get your head on straight. Forget about all meat diets from the 4 hour work week. Forget about fats, carbs, sugar, [...]

  • ken
    October 10th, 2009
    8:58 am

    So the main difference between Tim’s diet and Atkins, is that he allows beans (legumes) as a “slow carb” for energy, correct? Because they both seem to share similar concepts, except Atkins insists on a super strict 2 week induction period of 20g carbs (no beans no starchy veggies, nada) to make sure you hit ketosis.

    Are all of you who’ve seen success on this diet, on a state of ketosis as well? And what kind of cardio do you do, if any at all?

  • Travis
    October 10th, 2009
    5:44 pm

    Tim, do you still recommend Arthur Jones’ bulletins for workout strategy? I heard you recommend these during audio recording with Eben Pagan.

  • Donna MP
    October 11th, 2009
    11:14 am

    Hello all another update. My 4th week I lost another 1 lb and this is the end of 5th week & I lost 1lb. Slow compared to my first 2 weeks where I lost 12lbs but I think I’m over my “plateau”. Usually after my free day I usually put on 3-4 lbs; takes about 3 days to take that off before I get back into “new weight lost”. But this morning when I weighed myself after free day I only put on 1/2 pound. :) Only 4 pounds short of my goal weight and that should be happening at end of this month. In 30 days I lost 16lbs, doing weight training 3-4 days week so still losing weight even though building muscle. Can fit into all my old clothes. Feel so much stronger on my runs and weight training. Now I am trying to incorporate some carbs into my day to see how body reacts.
    I add blueberries into my plain yogurt, eat whole grain bread (turkey sandwich) 1-2 week, few carrots here and there, piece of milk chocolate at night with the 1-2 glasses of red wine. What a rebel I am!! Like I said in previous post I went very strict on this eating so now “experimenting” with higher carb foods to see what happens. This eating change is a lifestyle change for me that I will keep for a lifetime.
    Donna

  • Sara
    October 11th, 2009
    11:22 am

    Hey Tim, I was just wondering, what do you have against milk? Isn’t it good for the body?

  • alex
    October 11th, 2009
    6:55 pm

    hey tim! you said that we should avoid milk. i drink raw milk. is that okay?

  • Supriya
    October 12th, 2009
    2:02 am

    Hi, I am supriya, I am 27 and weigh 64kg
    need to loose wieght but dont no how to burn. I spend about 45 min on threadmill, and exercise, totallling about 1hour a day. Now started diet but my basic food comprises of rice, but now i have reduced my normal food intake to 1/4 of mu usual food. I am now having fruits when ever i am hungry.. so could you please tell me what i need to do and what i need to change..could you also give me an ideal way to eat, the only problem is i have tummy tucks.. so need to have a good figure…Please help me out, what i need to do

  • deb
    October 12th, 2009
    5:41 am

    Hey just checking in its been a while….so to my disapointment i weighed myself after 2 months with following this diet pretty faithfully and I did not loose 20 lbs.!!!! Here is the good news though! My life style diet is better. I feel better. I stopped drinking and take into consideration I lift weights and im a runner! Instead I gained probably about 10 lbs of musele and lost 10 lbs of fat! My clothes fit great, the comments are get from people have been positive.

    So don’t get frustrated that weight could be distributing somewhere else if you are an exercizer! I stick to the diet pretty closely substituting something out once in a while if i get bored….for breakfast ive been having 2 eggs and oatmeal! The beans get really old! But still eat them in the day with my other meals.

  • Tim Ferriss
    October 12th, 2009
    1:33 pm

    Dear all,

    I’m always impressed and humbled by the incredible comments on this post.

    QUICK REQUEST/FAVOR:

    If you’ve tried this diet, can you please help me on this page for 60 seconds? http://www.curetogether.com/tfs.php

    I will share the data with all of you once it’s organized.

    Thank you in advance for taking a moment!

    All the best,

    Tim Ferriss

  • Tim Ferriss
    October 12th, 2009
    1:38 pm

    Just to follow up:

    Please note that I might also email some of you. I’ve never emailed people for this post, but I really need your help.

    Don’t worry — I won’t be spamming anyone. Just asking for some constructive feedback!

    All the best,

    Tim

  • G_Ruby
    October 12th, 2009
    6:44 pm

    Hello Tim,

    May I be added to that e-mail list? I haven’t posted in a while, but I’d love to contribute to any end-line product for this diet. Is that book you’ve subtly alluded to finally coming out?

    Also, I was wondering if you could supply an opinion on nutritional yeast and parmesan cheese [low fat, low glycemic, high sodium] for this diet? I can sort of infer an answer for the latter, but closure triumphs all.

    Thank you.

  • Rosa
    October 13th, 2009
    11:34 am

    I can do this Tom Ferriss.

    I have exactly 30 days before I go to Cabo San Lucas on vacation; attend a family reunion in Las Vegas on Thanksgiving; visit New York for my 40 birthday celebration; and head to Italy on business.

    I have to commit to this as Julie Powell did about Julia Child’s lifestyle, minus the recipes, of course!

    I am 5′3 and weigh 162 lbs. My body fat is 38.5.

    My goal is to weigh 130 lbs with a body fat count of 23.

    I am definitely ready to experiment on this new lifestyle – after reading your blog for three hours. I may need to visit the blog daily to motivate me and help keep me on track – readers’ comments help.

    By the way, I will be doing this lifestyle without doing any exercise.

    Will post my first week progress next Tuesday morning.

  • Taylor
    October 13th, 2009
    2:25 pm

    Hi Tim,
    I am a vegetarian and was wondering if subsituting the chicken with fish would produce the same results. I eat lots of Salmon, Tilipia, and Bass.

    Thanks for the help

    Taylor

  • Nutrition Tips for MMA Fighters | Utah Martial Arts
    October 14th, 2009
    1:13 pm

    [...] preplanned meals. Tim Ferris, author of the wildly popular 4 Hour Workweek, did a blog post about losing weight via simplicity and science.  ” Rule #2 Eat the same few meals over and over again. The most successful dieters, [...]

  • Sean
    October 14th, 2009
    10:19 pm

    Tim-

    I’m interested on your position on fats with Taubes’ book in mind. What would be the negative effects of eating sausage, chicken thighs, cheeses, and other food higher in fat but low in carbs such as pork rinds or even bacon.

    If Taubes thesis is correct that fats are not the problem, what will be the effects of eating foods higher in fat?

  • Filz
    October 15th, 2009
    4:27 am

    Hi.
    I would like to follow your diet plan.
    Just wanted to know that is there any other alternative to milk?
    I brisk walk for 9kms everyday and need some sort of calcium intake which would be good for my bones..Is it possible to have any other alternative?
    plus also wanted to know whether brown bread and oil (for cooking vegetables and meat) is allowed or not?
    Thanks

  • ken
    October 15th, 2009
    8:13 am

    Hey Tim i have two questions that i’m curious about :

    1/ Following your plan, would one hit a state of ketosis? Is ketosis what causes the weight/fat loss?

    2/ If so, then i’m curious about rule #2. wouldn’t eating the same meals over and over again, cause your body to adjust to the routine, and therefore decrease metabolic efficiency?

    Thanks!

  • ken
    October 15th, 2009
    8:15 am

    3/ If ketosis is indeed what’s going on here, would the cheat day throw you out of ketosis? Because i heard some people that does Atkins, that it takes them anywhere from 3 days up to a week, sometimes even 2 weeks to get back in ketosis. So while your theory about the cheat day makes perfect sense, i’m also worried if it will affect or slow down the efficiency. Thanks again!

  • Michelle
    October 15th, 2009
    3:13 pm

    This diet sounds great!!!
    its food I normally love to eat.
    I do have to ask….
    How do you prepare your proteins?
    Just some salt n pepper, fancy it up, or does it really matter?
    I also understand that you said stay away from anything white, especially rice but unfortunately I live in Hawaii and rice is pretty much our second language (we eat it with every single meal) does brown rice affect your diet?

  • Kem
    October 15th, 2009
    11:21 pm

    Hi all,

    I’m a 27 years old woman, and I did a diet since may. I just lose 11lb in 5 months. I eat healthy but it seems to be not enough… it’s really hard to think about what i’ll can eat everyday, and do some attractive menus. So, i think this diet is for me !
    I’ve just 3 questions, if anyone knows ?
    - how much water i need to drink ?
    - twice a week, i do kendo and it’s really hard for the body, i usually eat rice or pasta before, what can i do now ? i don’t want to pass out :) (sometimes when i don’t eat normaly, i’m feeling bad)
    - i’m worried about gas, nobody is in trouble with that ?

    Hope this diet will be a miracle for me…
    I’ll start monday, i’ll give news (actually i’m 169lb for 168cm, just need to lose 11 to 15lbs)
    Thanks a lot !!!

  • David Godfrey
    October 16th, 2009
    2:51 am

    It is also very important to eat right for your genetics. Humans have evolved in different parts of the world on different diets – the native north americans on a very high meat and fat diet, whereas native people of southern america had a diet that was much more plant based and much less meat. Some people will respond better to high protein, low carbohydrates, others to low protein, high carbs and some people are mixed. This is extremely important because if you eat your foods in the wrong ratios you can experience all kinds of negative consequences e.g. hungry and tired very soon afterwards, or full but not satisfied etc.

    I would also strongly recommend that people include weight training in their fat loss program, whether you are a man or woman. If you lose weight through diet along you tend to just become a smaller version of your original shape, so pear shaped people become smaller pears, apples become smaller apples etc. Weight training will enable you to change your body shape, add firmness and increase your metabolism.

    Best wishes to you all
    David Godfrey

  • Aaron
    October 16th, 2009
    10:15 am

    I lost 22 pounds in 4 weeks, 276 lbs to 254 lbs. I started on a Sunday, cheat day was Saturday, and I weighed myself the Friday before my 4th cheat day.

    Total exercise for the 4 week time period was around 4 hours of running as I’m preparing for a 10K.

    I was mainly attracted to the diet because of the simplicity and cost-effectiveness. I typically eat Tim’s spinach, egg, and lentil breakfast every morning and I batch-make my lunches for the week with canned beans (low sodium Wegmans brand), frozen vegetables, and grilled burgers, chicken, and pork. Typically takes me less than 30 minutes to make 10 lunches.

    As a treat during the week, I love the Old El Paso spicy refried beans. I don’t eat them all the time because they have a small amount of added sugar and a lot of sodium, but they’re great jalapeno flavor works when I want to wake-up my taste-buds: http://www.generalmills.com/corporate/brands/product_image.aspx?catID=23361&itemID=3468

    Additionally, I typically marinade my meat and chicken portions for added flavor. I stay away from marinades with a lot of sugar.

    The biggest challenge I had was after my cheat day. It took my body a day to recover on most weeks where I felt sluggish and sometimes got headaches (although, I think the headaches may have been from caffeine addiction). If anyone else is having this problem, I’ve found that some light physical activity (I went bowling) on my cheat day helped a lot with how I felt the next day (along with some coffee- black of course).

    Question: Anyone have any good recommendations for accurate and inexpensive ways to measure body fat at home?

    Thanks Tim! I’m planning on riding this all the way down to 200 lbs and getting on your weight-gaining plan. I can’t wait for the new book!

    … now I just have to get this Muse thing going…

  • Shannon
    October 16th, 2009
    4:10 pm

    Taylor, since when do vegetarians eat fish?
    I had the same question about fish, but Tim is apparently too busy writing a book to answer questions anymore. I did see he made an appearance though when he needed input for his book.

  • chunky
    October 16th, 2009
    5:44 pm

    @kem the gas is bad for a few days when you first start this. The reason why people get a lot of gas is because their bodies aren’t used to all the fiber. Once your body adjusts to it you will have less gas than before. Everyone at work asks me this question all the time! lol Just buy some gas X and use it the first week.

    @Taylor I think the fish would be fine honestly.

    I’ve said it a thousand times….this diet is awesome!!!

  • jorgeviola
    October 16th, 2009
    7:17 pm

    Fats? I add palm oil or coconut oil to my everyday beans! I’ve lost 14 = pounds since I started.

    Saturated fats used to be strictly avoided. Now, it seems as though = they may be beneficial for weight loss and circulatory health.

    =====
    George “jorge” Tate
    Violist, Halcyon String Quartet
    Principal Violist, Clear Lake Symphony
    Immediate Past-President, TODA
    Member, TMAA
    Educational Consultant
    = = = = =
    “The true measure of intelligence is not knowledge but imagination.” – = Albert Einstein

    “Animals are my friends . . . and I don’t eat my friends.” – George = Bernard Shaw

  • amin
    October 17th, 2009
    12:35 pm

    i am so fat now ?my wait is 95kg ?i dont know how to lost my wait plz i want come done plz tell me?amin

  • JayC
    October 18th, 2009
    1:54 pm

    Started today. Stats: 6′2″ 260lbs.
    Vegetarian, so will supplement vege meat for meat in the protein section.
    Will also be working out weights + cardio 3-5 days per week.
    Will give weekly progress updates.

  • Sarah
    October 18th, 2009
    2:55 pm

    HI,
    I have been reading alot of these post and comments…and im wondering why is it not okay to eat brown rice, red rice wild rice…anything other then white rice?…just like lentils and beans then all have alot of carbs, and fiber as well…my other question is, i see you include alot of lentils and beans in your meals..what is your intake on calories…i mean the atkins diet was based on no carbs , eat all the fat and protein you wantes…they didnt care about calories…so how do you feel about calorie intake, b/c beans and lentils contain ALOT of calories..anywhere from 80 to 390 calories per serving…even though they are very healthy for you, even to much of something healthy can make you fat, if your not burning it off…btw this is my first time on here…i was trying to find another way to lose weight, i already eay looooots of beans and lentils, i just wanted something other diet other then chicken, egg whites, and beef…the atkins diet sucks…whats your intake on beans soups..i usually use barely, lentils, black bean, red beans, and a little wild rice, and peppers, onions, cilantro, carrots, lots of tomato, and 2 bullion cubes….its very filling…what do you think?

  • Dave
    October 19th, 2009
    7:01 am

    OK, this is day one for me on this diet. I am 5′ 9″ and weigh 232.2 lbs as the scale (omiron) reported last night. I am 40 years old so let’s see how this diet will work out for me.

    The first benefit is how easy it is to shop for this stuff as well as how much it saves on money. The other benefit is the easy preparation of foods. I hate to cook!!!

    I will have to admit that breakfast tasted better than it looked. I had mixed veggies, white eggs and pinto beans. I thought about gagging when eating the pinto beans but it actually went good with the eggs.

    I’m assuming that I will need a lot of Beano as this looks like an explosive diet??? Good thing that I do not smoke or I will blow up when I light a match. Black beans and a colon can only equal one thing?? Molten lava with methane.

    I will try to report weekly with the weight results. I don’t know why but the low carb diets failed to reproduce the awesome results that a initially gave me years back. I am hoping that a slow carb diet like this one will produce those same awesome results.

  • Murph
    October 19th, 2009
    7:51 am

    Are sweet potatoes allowed?

  • Dan
    October 19th, 2009
    5:38 pm

    I enjoyed your read…just wanted to say Thank You! I’m going to give this method a try, never had any luck with others!

  • Sarah
    October 19th, 2009
    7:26 pm

    Hi
    Its me Sarah again….well i tried to start today with one egg yolk and one egg white, black beans and barley…..but then came lunch, and i was at the mall with my boyfriend, and so hungry, “MCDONALDS”….ugghhhhh…i am so mad at myself that i have gotton to this point, before i met my boyfriend i had lost 35 pounds, and im 20 and 5′1…i am now at my heaviest…more then i was before i lost all the weight…155…The problem is he can eat whatever he wants and not gain weight..we have been together 3 years now, and we have gotton so comfortable with each other that we just dont care….i know he is happy with how i look, and he tells me and shows me everyday, but when i look in the mirror i just feel so disgusted…and today he took me shopping for winter clothes, and UUGGHHHH THE HOOORRROOORRRR…. my sixe went up again…the sad thing is im paying for “2″ gym memberships right now, and i get this motive to go for like a month and then STOP…..the good thing is my boyfriend is salvaldoreno so he looves beans and eggs…my problem isnt when im at home, it when we go out, and if we are like 45 min away from home, i eat whatever is cheapest and fastest….on top of that i loooove coca cola…i am addicted….whats worse…my skin has broken out horribly from my bad eeating habbits…i always had clear smooth skin, and the past month my forehead looks like a pepperoni pizza….my weight and looks concern me, but so does my health…my family is so over weight and unhealthy, i just dont wanna end up with all these cancers…and i dont want it to take something horrible happening to me to finally realize i gotta buckle down and stop eating crap food….there is no excuse, im unemployed, i got layed off 5 months ago..i should be in top shape rite now…im paying for these memberships and dont even use them…….well thanks for listening, and comments are appreciated…

  • Sarah
    October 19th, 2009
    7:31 pm

    @ shannon…vegetarians eat fish, its vegans that dont eat any animal at all……vegans are very strict…my best friend he is vegan…

    @ chunky, do you do this diet, or have you made this a lifestyle?

  • chunky
    October 20th, 2009
    9:11 am

    @ sarah – I have been on this “diet” since August. I have lost 20 pounds, not as much as Tim says can happen, but honestly I think those rules apply to men. My husband has lost 30 pounds, men just have higher metabolisms. I am happy with the weight i have lost and my energy level is awesome! I will eat like this until I lose 40lbs all together then I will have 2 cheat days a week…but maybe not go as crazy as i do on normal cheat day now. Then i will gradually add in some fruit and other slow carbs like oatmeal. If I gain weight from doing that stuff then I will stay on this eating plan forever! lol I would say that this is a lifestyle, i dont want to be fat anymore or ever again. The way I have to think about it is that i am not eating for happiness, it’s for survival. That’s what eating is intended for, the happiness that you get from eating something only lasts 5 minutes….then makes you sad everytime you look in the mirror. It’s a no brainer! Good luck with your choice

  • Ruby
    October 20th, 2009
    10:09 am

    hey i will start this diet AFTER tomorrow :P i need my cheat day to be every wednesday or thursday not every saturday.. because i dont live in America and over here in middle east our vacation dates are different. am not sure if i will start tomorrow or the day after :( i am REALLLYYY craving sweets now so i knw i will mess it all up if i start tomorrow. okay i made up my mind =D am starting after tomorrow…
    current weight is 120 pounds and am 164 cms tall.. my goal weight is 95 pounds. oh by the way i already lost 30 pounds in two months XD

  • Shannon
    October 20th, 2009
    10:22 am

    Sarah, authentic vegetarians do not eat fish. The difference between vegetarian and vegan is that vegetarians eat dairy products whereas vegans eat/use no dairy and no byproducts that come from the meat industry at all.
    A person who eats no meat except fish by definition is a pescatarian.

  • Brendan
    October 20th, 2009
    1:11 pm

    Please, i need help. I am a fat 17 year old kid with no friends. I am sweaty all the time and want to lose wieght. Please tell me how i can do it.

  • Rosa
    October 20th, 2009
    1:56 pm

    Reporting back…1st week results!

    Last week, I weighed 162 lbs. My body fat was 38.5.
    This week, I weigh 159 lbs. My body fat is 38.8.

    My goal is to weigh 130 lbs with a body fat count of 23.

  • Sarah
    October 20th, 2009
    10:01 pm

    @ chunky…WOW THAT IS GREAT…I GUESS IT WOULD BE ALOT BETTER IF MY BOYFRIEND ATE HEALTHIER AND IF HE TOLD ME I LOOK HORRIBLE..LOL..THEN ID BE LIKE OK IM HITTING THE GYM…BUT WE ENJOY GOING OUT AND EATING, AND HE ENJOYS MY COOKING EVEN IF ITS HIGH FAT OR CARBS, AND HE LIKES ME HOW I AM, BUT LIKE TODAY, SORRY FOR TMI, I WENT SHOPPING FOR NEW BRAS, AND I WAS LIKE WTF, MY BAND SIZE WAS TIGHTER AND I COULD SEE MOORE BACK FAT…I AM LIKE 35-40 POUNDS OVER WEIGHT FOR MY HIEGHT, IM BARELY 5′1….OKAY SO THIS HAS WORKED FOR YOU…DO YOU ALSO WORK OUT?…BECAUSE WHEN I START A REGIMEN IF I ACTUALLY STICK TO IT I GO FULL THROTTLE…SOOO…HOPEFULLY I CAN LOSE 20 IN ATLEAST 5 WEEKS…BUT MY QUESTION FOR YOU…HOW DO YOU PREPARE YOUR MEALS..I MEAN MY BOYFRIEND AND I EAT EGGS AND BEANS FOR BREAKFAST…THE PROBLEM IS LUNCH OR DINNER…WE END UP GOING TO THE MALL., OR JUST AWAY FROM HOME WHERE I GET HUNGRY, AND WE GRAB WHATEVER…WHAT DO YOU DO IF YOUR OUT…ITS NOT LIKE YOU CAN BUY EGGS AND BEANS IN FAST FOOD…AND I LOVE FRUIT, I SNACK ON PINEAPPLE, BANANAS, APPLES, ALL DAY…BUT IT DOESNT FILL ME UP…WHEN I LOST WEIGHT BEFORE, IT WAS FAST…35 POUNDS IN LESS THEN 2 MONTHS…BUT I KID YOU NOT…I ATE NOTHING…AND WORKED OUT 3 HOURS A DAY…IT FELT SO GOOD TO BE SKINNY, JUST SINCE LAST SUMMER, IVE GONE FROM A SIZE 5 BACK UP TO 11/12…ITS SO DEPRESSING…TODAY MY BOYFRIEND AND I WENT TO CI CI’S PIZZA…AND I STARTED CRYING IN THE CAR, I TOLD HIM THAT IM TIRED OF BEING FAT AND I WAS AFRAID THESE EATING HABBITS WOULD LEAD HIM TO FIND SOMEONE ELSE…HE TOLD ME THAT HE IS TIRED OF SEEING ME STRUGGLE TO MAKE MYSELF SKINNY AND NOT EAT WHAT I REALLY WANT TO MAKE “US” HAPPY, WHEN HE SAID HE LOVES ME HOW I AM…THEN HE SAID LOOK AT THIS FAT ROLL, YOU’VE GIVEN ME WITH ALL YOUR GREAT COOKING. HE SAID DONT YOU KNOW A WAY TO A MAN’S HEART IS GREAT FOOD. LOL..HE SAID I DONT CARE ABOUT IT THOUGH AND YOU LOVE ME THIS WAY, AND I THINK YOUR BEAUTIFUL…I HATE WEARING JACKETS WHEN ITS HOT TO COVER MY BACK FAT OR MY TRICEP FAT…..IVE GOTTON TO THAT COMFORTABLE STAGE…I DONT KNOW WHAT TO DO…

    • Tim Ferriss
      October 21st, 2009
      3:39 pm

      Hi Sarah,

      Thank you for the comment, but please take of CAPS lock. It makes it difficult for people to read and respond to your contribution.

      Best,

      Tim

  • Sarah
    October 20th, 2009
    10:08 pm

    @ CHUNKY, I WROTE A REALLY LONG COMMENT RESPONSE AND IT DIDNT POST, ITS 1AM, I REWRITE IT TOMORROW..

  • Sarah
    October 20th, 2009
    10:15 pm

    PS: GO TO http://WWW.BODYROCK.TV …THIS RUSSIAN GIRL HAS SOME GREAT SHORT INTERVAL WORKOUTS…SHE IS RIPPED!!!!!!

  • melanie
    October 20th, 2009
    10:59 pm

    What about soy milk? I’m a vegetarian and drink soy milk but not regular milk. Is this OK? Or is it better to get soy protein from solid foods and stick with unsweetened teas and water for drinking?

  • Kem
    October 20th, 2009
    11:10 pm

    Hi everyone ! hope you’re fine
    I started sunday this diet, and – wow – i lose 4.6lb ! it’s a miracle for me… but i’m really nervous about saturday, i’m afraid to gain on weight again !! nobody has this problem ?
    Other question, after finishing the diet, nobody gains all the weight loss ?
    Thank you !! i’ll post soon ;)

  • Kem
    October 20th, 2009
    11:24 pm

    ps : i forgot to ask if it’s ok to eat normaly fruits, vegetables, pasta, rice etc after the diet ?

  • Dave
    October 21st, 2009
    5:32 am

    I started this diet officially on Monday but I now believe that I possibly goofed up on weighing myself. I weighed in at 232 Sunday evening. I believe that weight was due to eating a heavy meal because it is only 2 days later and I now weigh 227. I weighed myself this morning after breakfast and that was my weight. I’m going to assume my original weight was 230 or 229. Who knows but at least some weight has come off right away.

    I am beginning to feel a lot better. I don’t feel so anxious inside as tons of carbos are not running around going crazy inside me any more.

    I will make weekly reports as to how much I lost. I really doubt I lost 5 pounds in 2.5 days, so I will be careful not to weigh myself after a large meal.

  • andria
    October 21st, 2009
    11:54 am

    hi, I’m a woman age 30, 140lb, height 5′4 and want to loose 20lb by christmas. Starting this diet tomorrow. Will post an up date next week.
    whish me luck.

  • Sarah
    October 21st, 2009
    4:51 pm

    TIM,
    Sorry i didnt realize, keep that in mind..hey i noticed your dance picture with that women, are you a ballroom dancer..i saw judges behind you…my parents are professional ballroom and latin dancers, they travel all over…

  • Jasmine
    October 21st, 2009
    7:55 pm

    I am 55 years old, female and desperate to lose 50 lbs. Am craving sweets, carbs and chocolate all the time. Is this diet hard to stick with? Will I be hungry? I have lost and gained many pounds over the years. Your plan seems simple and healthy. I am going to give it a try.

  • andria
    October 22nd, 2009
    12:21 am

    I’m starting this diet today and I’m going to start off with egg white, mixed vegis and kiddney beans. Are kiddney beans ok with this diet??????????

  • Dave
    October 22nd, 2009
    4:09 am

    This diet is working especially fast for me. I am still questioning if I did something wrong initially but the scale has new batteries and is a top notch one too. I weighed myself Sunday night (10/18/09) after a big meal and weighed 232. I weighed myself yesterday and I was 227. I jumped on the scale this morning and weighed 225.6.

    I’m thinking that the reason I am losing so much weight so quickly is due to not eating huge meals anymore. My breakfast was 2 McSkillet Burritos and one Sausage McMuffin with Egg for breakfast from McDonalds. Break was often a yogurt and some string cheese. Lunch often was 2 slices of pizza. Dinner was often a big meal followed with ice cream. Yes, I was a total slob.

    I tried the Protein Power diet before. It’s initial results back in 2004 were outstanding. I lost 22 pounds in my first month. Of course quitting the diet brought all the weight back on plus about 5 more additional pounds. I tried going back on that diet several times but struggled to lose 10 pounds in a month after that. I think our bodies must have some computer system inside that recognizes that old diet and immediately adjusts to it making it less effective.

    This slow carb diet has been extremely beneficial so far. I haven’t taken my meds all week for acid reflux as I seen a dramatic improvement in digestion. It also made me very regular in a good way. I feel better too. Meals are quick to whip up that I find to be a huge bonus as I hate cooking.

    Tim, I know that you are swamped with questions but when you have time please share what diet you follow exactly today??? I know you follow a slow carb diet but are you following some slow carb cookbook or adding anything additional to your diet??

    I did enjoy reading an article on WEBMD that confirms that a slow carb diet is very healthy:

    http://www.webmd.com/diet/news/20050518/low-carb-out-slow-carb-in

    I feel so much safer on this diet than I did when I went on the low carb diet.

  • geets
    October 22nd, 2009
    5:37 am

    Hi Tim
    Could u please suggest vegetarion diet in place of non-veg as i am vegetarion.
    thank u
    geets

  • TimJ
    October 22nd, 2009
    9:41 am

    @Brendan – it takes time and dedication but follow Tim’s plan to the letter and you’ll see results quickly!! good luck

    @Kem if you go back to doing what you did then your body will return to the way it was before. So like many others have said it’s not a diet but a lifestyle. If you get in great shape you can probably be a bit more liberal but you still need to be focused. Obviously if you can put on some muscle you’ll burn more calories all day long so in turn you can consume a bit more…

  • chunky
    October 22nd, 2009
    11:53 am

    @ Sarah – Don’t take this the wrong way but I think you are making excuses not to lose weight. My husband loves me no matter how I look also but it is me that is uncofortable with myself, and hate buying bigger clothes and feel uncomforatble in everything, not him. Like I said, good luck in YOUR choice.

    About going out and what I eat…I don’t put myself in a situation where I will get hungry and have no choice but to eat out. I make my dinner every night and make extra for lunch the next day. I have not been working out because my job is hectic and I don’t really have time. I work in a warehouse and I make it a point to take a walk every now and then and walk like im on a mission, other than that no I don’t.

    Please don’t take offense to anything I have said. We all struggle with our weight or we wouldn’t be here. Most people here have accepted what we have to do to make this way of eating work for us. That’s all you have to do…follow the rules and you will feel great after you lose those first few pounds. Good luck

  • ken
    October 22nd, 2009
    8:21 pm

    Seeing as Tim has abandoned us, at least for the time being, can someone explain why milk is ruled out? Is it because of the carbs, and if so, is there a substitute? I’m thinking of making curry lentils and what would be a good substitute for milk for making the curry? Yogurt seems to be banned as well.

  • Warsam
    October 22nd, 2009
    8:40 pm

    Hey Tim,

    Thanks for a fantastic book and for following up on your website with information you could easily have charged for such as this diet.
    I’m living proof it works. I am typing this clocking in today at 162 lbs. I was around 187 a month or so ago when I decided to actually do this. I’m 6′. I was familiar with the diet from when I got the book earlier this year, but finally worked up the motivation and courage to do it recently. And MY GOD does it work so well! You are THE MAN! Thank you. Really, THANK YOU!
    I haven’t seen these guys in almost a decade! *grabs newly visible six pack*
    I still have a little bit of fat and lose skin to shed and I’m going to start hitting the gym hard to get to seeing those veins pop out over my abs. I’m just floored by how fast I got results from this. The first couple of days were the most difficult, then I think my body must have gotten used to it because now I don’t want to go back to the way I ate before.
    Oh and btw, SATURDAYS ARE NOW INCREDIBLY FANTASTIC! They were good before, but OMG are they INCREDIBLE now! Last Saturday I woke up to a bag of Back to Nature Chocolate Delight which was simply amazing with full milk!
    I’ve also noticed the amount of, well there’s no better way to put it, crap that I can consume on Saturday has been getting less and less. I now get full after consuming a lot of carbs in the morning and don’t feel like eating until late.

    On a side note, since you have a lot of experience with outsourcing to the Indians. I have an unrelated question for you. How does the outsourcing work with intellectual property? Have you ever been worried about it being stolen? I’m thinking about getting some software development done using your methods. Please let me know what you think.

    Thank you and keep up the amazing life!
    Sincerely,
    Warsam

  • Jose Castro
    October 22nd, 2009
    11:32 pm

    Love all the comments, my fave post!!

    Siempre con Fuego

    - Jose Castro-Frenzel

  • Dave
    October 23rd, 2009
    4:22 am

    I’m going to make tomorrow my first cheat day since I prefer to have it on a Saturday. I started this diet Sunday (10/18/09) and weighed 232 lbs. I will admit that my weight was taken a little bit after eating a big meal, but my weight today (10/23/09) was 224.8 and that was taken after eating breakfast. I believe I will have no problem losing 20 pounds in 30 days.

  • Kris
    October 23rd, 2009
    6:34 am

    To SARAH

    I am just done reading your comment above.and i feel kinda sad for you.You wanna loose weight so bad but on the other hands, your b/f keeps taking you out to eat and always tell you I don’t care the way you look.
    Honestly and first of all, Body is you. It don’t belong to your b/f. You gotta take care of yourself before you can take care of somebody else. You will have a health problem if you keep eatting this way. I just want you to be healthy,, look pretty and stay happy forever with your b/f. So first of all, you gotta TAKE CARE of your body. Looking good not only makes you feel better, it also make you more confidence ! And the truth is, all the mens 99.9% like slim and good shape body type of girls.
    Talking about eatting habit, the rule is really simple – STOP EATTING CARB ( anything white, like rice pasta bread even whole grain bread). and stop eatting fruit, drink tons of water or unsweeten tea. Trust me, give yourself 1-2 weeks you’ll be surprised! and besides you can eat whatever you want once a week ( you can eat carbs on that day but try not to pig out)

    I’m kinda person who likes to go out to eat too, but i try to control myself and wait till Saturday ( my pig out day). If you and your bf are in the middle of the road and need to grab something to eat, then eat something that has no carb, like if you want a hambuger, give your b/f the bread and you just eat the meat and veggie !!! so simple and still tasty ! By the way, don’t drink soft drinks too, it will stop you from loosing weight. Just drink water or unsweeten tea.

    Last but not least, you really have to work out in order to burn more calories, i take a slow run almost everyday for 30 mins its been couple months now, i feel so great and my legs are getting firm and i’m very happy.
    Don’t give yourself excuse not to change.

  • Dave
    October 24th, 2009
    6:48 am

    Today is my first cheat day!!!!!!! I was getting tired of eating all of those pinto beans. I wish that I didn’t weigh myself initially a short time after eating back on 10/18/09. My weight was 232. I woke up this morning and my weight was 223.0 without food. I almost feel guilty to cheat on my diet but will continue to follow the rules. This diet seems to work the best. My other diets would cause me to gain weight for some reason when I would sleep. I would always weigh a pound or two more first thing in the morning. They claimed that if you are not eating every 2 to 3 hours then your body starts storing fat. I went to bed last night and my weight was 225.0 and woke up to 223.0. I’m beginning to think that this diet is superior to all the diets I have tried so far. Only time will tell.

    This diet has done wonders for my acid reflux. I haven’t taken my meds all week. There was one morning that I woke up with a little acid in the back of my throat but it has not been bothersome. I haven’t had the painful stinging in my stomach all week. If I did notice any stinging then it was brief and often relieved after eating a meal.

  • R.
    October 24th, 2009
    7:36 am

    heyy
    is it okay to eat baked beans? or fruits? or brown bread?
    oh and how bad is it if i ate the “bad” foods both friday and saturday instead of just saturday? it is just still too hard for me to go six days on diet ( i BINGEE a loooott! so five days without binging is a HUGE improvement for me). so how much weight could i gain from two sad binge days? =(

  • JayC
    October 24th, 2009
    8:31 am

    I posted 6 days ago, and today is my cheat day. I must say I am completely astounded at the results. I have lost 13 pounds going from 260 to 247. I mentioned in my earlier post that I work out 3-5 days a week. I’ve noticed that I lose about 2-3lbs on the days following a workout and about 0.7-1.0lbs on following the days that I do not work out. I attempt to drink over 2.5L of water a day as well. Thank you Tim. I can’t wait to see what next week has in store.

  • sandy
    October 24th, 2009
    2:06 pm

    hey, can the above list is applicable for india also ?? can u plz guide , wht to eat & wht nt to eat ???

  • Kem
    October 25th, 2009
    1:26 am

    Hi all,

    I gained about 2,5lb since friday. I ate beans, beef/chicken and vegetables all the week, and saturday oisters, 200g of meet, 2 glasses of coca cola. Saturday night : salmon sushi (12), miso soup and salad.
    Is it too much for saturday ? did i make a mistake ? i’m desperate, really. It means when i’ll eat normally after the diet, i’ll gain all that i lose.

    Thanks a lot !

  • Maggie
    October 25th, 2009
    2:31 am

    Hello Tim, I’m impressed that this post is still being discussed! I had tried your diet plan a year ago (but hit a plateau). By reading recent comments, I’m motivated to give it a try again. Also, it’s a good thing that you have time to check comments now and post your personal reply from time to time. I noticed that you have mentioned “garbanzo beans (chickpeas)” are out of this diet. Good Lord, chickpeas are the only legumes I love and now I wonder if it was the reason that I hit a plateau last time. I used to have lentils in the morning and chickpeas for lunch, afternoon snack and dinner. I’ll appreciate to have your comments. Thank you for inspiring people all around the world. Good job man!

  • ken
    October 25th, 2009
    2:48 am

    Kem, assuming you don’t have any medical conditions like diabetes or kidney problems, I would seriously suggest you take a look at Atkins. For your height I think you can safely shed about 30lbs and look and feel great. It is especially great for females because you don’t need strenuous exercise, brisk walks and house chores are fine. I don’t mean to hijack Tim’s thread here, but it’s just a thought for you, you should see results very quickly and it doesn’t have a “cheat day” because you might lose control very easily. If you are interested i suggest you buy the new 2002 book and read it thoroughly. I followed it to shed off excess fat very quickly and easily, and i’m thinking of switching to Tim’s slow carb plan in the next month or so, while i pursue my long awaited goal of 6 pack abs. Good luck

  • Dave
    October 26th, 2009
    8:23 am

    Ken,

    Don’t mean to disagree with you here, but I am not a fan of the Atkins diet and do not believe recommending it anymore. I did the Protein Power first, and I followed the Atkins plan at another time. The initial results were very good years back but it had too many problems that went along with it. Constipation is one real problem that you should take a supplement for on that diet. Get a potassium supplement as well as I had some severe cramps in my calves and muscle fatigue. Also, your body can only handle being on that diet so long before you start eating pizzas, cup cakes and everything else that is wrong for you. If you have strong willpower then OK but the longest I could hold out was about 2 months. You might lose 20 pounds but will often gain 30 back putting your body in worse shape than before as was my case and others that I have talked too. The last two times attempting to do the low carb diet produced some scary heart palpitations. I had it for 3 days before it stopped. The authors of Protein Power suggests to slowly go on the low carb diet so as to give your body time to adjust as some fatal arrhythmias have been reported. Also, the diet did not produce the same affects for me a second time around. I only lost 10 pounds in a month instead of the 22 pounds I lost initially. I believe the human body learns to recognize old diets and immediately adjusts to them. Also, If you count the calories in a typical day from an Atkins diet then you will see that it is really a very low calorie diet.

    I will have to say that I have seen better results with the slow carb diet than the low carb diet very early on. The one benefit is that my problem with GERD is doing far better on the slow carb than the low carb diet. The low carb diet did give great relief to my GERD problem where I could go 3 without taking a pill, but the slow carb has allowed me to go a full week without taking any and I am still not experiencing any problems. My digestion is much better on this high fiber diet. The fact that I do not strain going to the bathroom like I did with the Atkins diet is another plus.

    I think that Kem might do good to share all the foods and liquids he is eating/drinking throughout the day to see why he is gaining weight. Even on a low carb diet you can still gain weight by eating too much as Protein Power authors taught. You have to be careful about huge portions or too much snacking in-between.

    Kem, I too gained 2 pounds from all the garbage I ate on my cheat day. It came right off again as my weight this morning was 224. In one week I dropped 8 pounds total. The cheat day was not meant to cause you to lose weight that day but to keep your body from adjusting to your current meal plans. You will find this same concept taught in the Abs Diet book. Eat enough food to feel satisfied but do not eat until you feel your stomach bulging out is how I am eating. I also eat 4 meals a day. I eat at 4:30am; 8am; 12pm and 5pm. I eat a big breakfast to hold me over. I eat about a cup of egg whites. About 2 to 3 cups pinto beans. I have about 2 cups veggie mix. My 9am break is a grilled chicken and about a cup to two cups pinto beans. Lunch has been grilled chicken, full can of black beans and veggies. Dinner is grilled chicken, lentils (lots) and veggies.

  • Kem
    October 26th, 2009
    11:26 am

    Hi Dave, and thank you for your post, it’s very instructive :)
    Here is a classic day :

    8am :
    1 full egg + 1 white. Can’t eat beans for breakfast… but if it needed i’ll do
    12am
    less than 1/3plate meat (chicken or beef with low fat), 1/3 vegetables (green peas, peas, spinach etc), 1/3 beans (red/white/green beans or lentils).
    7.30am
    same as lunch

    I drink everyday 1.5L of water / japanese green tea, and i don’t eat any sugar.
    Perhaps i misunderstood something…?
    I still continue to see if there are changes.
    Thanks all !

  • jorgeviola
    October 26th, 2009
    12:53 pm

    Geets – I’m a vegetarian (vegan)…

    Instead of chicken, fish or other forms of meat, just use tofu, rice protein shakes, seitan, and tempeh. It’s easy and it works. I’ve lost 15 lbs and hope to lose about 10-20 more.

    Good luck

  • shah
    October 26th, 2009
    1:31 pm

    Hi can i take usn pure protein shake in this diet its low in carbs

  • chunky
    October 26th, 2009
    3:05 pm

    ok….now is my time to break down. I did not lose any weight the last two weeks. I do NOT really have time to work out and I dont know what else to do. I am desperate to lose at least another 15lbs. I have a dead line to lose 10lbs by christmas before I go back to ireland to see my family I havent seen in 3 years. I know they are going be be like “oh hey!!!!” Look at me and then say “Oh bummer!!” All day I have been craving apples and oatmeal, these are things I usually dont crave. Is there some kind of vitamins in there i am missing out on?

    Im sorry for this but i needed to vent. I am tired of fighting this fight. I am 28, been married for 6 years and we are ready for a baby but wont get pregnant until I lose another 15 to 20lbs. Some one please give me some motivation. Some suggestions. Something.

    Thanks

  • Warsam
    October 26th, 2009
    3:44 pm

    Chunky,

    Are you sure you’re getting enough water? I had a similar problem of craving carbs when I started the diet and I found that if I just had a 16oz cup of good quality hot tea (green or black or whatever), the cravings would go away. The point is if you’re not consuming enough water with the diet, the cravings for carbs is worse…
    Also, it’s not a good idea to stress yourself out about reaching a target weight. This diet works best when you slowly make it a normal way of eating rather than trying to use it as a crash diet solution…

  • Jake
    October 26th, 2009
    8:42 pm

    One thing I don’t understand, why only one full egg and then the rest egg whites? What harm would the extra yolk or two (i usually eat two egg breakfast) do? Extra cholestrol? or something more sinister?

    And also, what’s bad about milk? Would skim milk or low fat milk be acceptable? Thanks!

  • chunky
    October 27th, 2009
    4:16 am

    Warsam – Thank you for your feedback. The only thing is that I drink at least 3 litres of water a day, a couple cups of coffee (at least 4) and 2 cups of green tea. But im not going to rule out that there could be a problem with my liquid intake. Only this week have I given up diet sodas, I will see if this has an effect on the situation. I have been eating this way since August and have lost 16lbs. I am happy with this its just that I get impatient, especially when i think about going back home. I feel better about the situation today. :) Thanks!

  • Warsam
    October 27th, 2009
    8:57 am

    Chunky – No problem. Yes, diet sodas are definitely a good idea to give up. It sounds like you’re doing fine otherwise. I recommend adding some sort of workout to the diet if you want to see quicker results. Don’t stress yourself about it, just do something light that you feel good afterwards. If you feel worn out after working out in a bad way, then you pushed yourself too hard and you should scale it back. It sounds like you’re feeling better about the situation attitude-wise and that’s very important. What I’ve done, which has given me the results I want, is to have a very specific body image of how I feel I should look. I don’t force it, I just believe I’ll get there sooner than later. With that mental frame, everything else is easy and whenever I make little progress I look at my body in the mirror and smile that I’ve accomplished something and encourage it to continue. The key is I’m happy and thankful for my body no matter what and I encourage it to cooperate with me so it can achieve its best performance with our combined effort. So mentally my body is my partner rather than my enemy… This may sound silly but the mental frame is very important to both your overall happiness in addition to getting the results you want. You can actually do this sort of exercise with many other things. It’s not really the body you are communicating with, but your ku.. your subconscious. Check out Mastering your hidden self by Serge King if you want to learn more.

  • Michelle
    October 27th, 2009
    4:10 pm

    Hi ,

    I am having hypothyroid and am on medications.I followed this diet for about 2 weeks and started having giddiness and hence stopped.i want to give it a shot again

    Anyone who is hypothyroid and on medications have u bee able to follow the diet without any problems or fluctuations in their TSH levels.. Can u please help

    Thanks

    Michelle

  • Elijah
    October 27th, 2009
    4:31 pm

    Thank you, Tim Ferriss!

  • jorgeviola
    October 27th, 2009
    5:27 pm

    Michelle…

    I’ve been on Synthroid (or the generic version) for years and years.

    I just recently had a physical and everything is fine. There is no problem for me. I can’t see how it would affect your thyroid gland one way or the other unless you increase your intake of iodine.

    good luck

  • Michelle
    October 27th, 2009
    5:37 pm

    jorgeviola ,

    thanks for the input.I have had severe giddiness after following the diet for two weeks and hence trying to find out if it was due to response of the body being hypothyroid on slow carb diet

    Thanks

  • Maggie
    October 28th, 2009
    3:43 am

    Please help … garbanzo beans (chickpeas) are O.K or :-(?

  • Dave
    October 28th, 2009
    5:14 am

    Update:

    Starting weight 232.2 (10/18/09)
    Today’s weight 221.8 (10/28/09)

    Sorry Kem, my boy has been sick and haven’t been around to read responses. I’m hoping that you are eating more than just an egg for breakfast?? Just remember that not eating enough calories can stall weight loss. I will have a fairly decent size piece of chicken. I always have a good amount of beans and veggies too. I never finish a meal feeling full but satisfied. One thing I learned about following diet plans is that you should do it exactly as given. I’m eating the same meals every day (boring) but will change it after 30 days. My goal is to be 185 by next summer. I am planning on doing my Power 90 starting next month.

  • patrick
    October 28th, 2009
    10:08 pm

    Well I started this diet on Sunday sept 27th my weight then was 224.5.
    •I weighed myself again on 28th of sept 220.5!!
    •I weighed myself again on 29th of Sept 216.5!!!
    •I weighed myself again on 8th Oct 210.0
    I wieighed myself again on 28 Oct 206.0

    Total weight loss = 18.5 pounds

    1.5 pound away from my goal for 30 days

    The first week was easy and all the weight lost was obviously water weight. The 2nd week is a little harder thank god for a cheat day, I went crazy at subway :)

    •My stats are 5″9 was at 224.5 :) medium build age 42. My workout routine is boxing/martial arts and my Nordic track for fun and cardio

  • andria
    October 29th, 2009
    6:22 am

    Hi all,

    I’ve been on this diet for a week and I’ve lost 1lb but then i’ve put that back on after my cheat day. I’ve started my own no carb diet about 3weks ago and altogher i’ve basically lost nothing. I’m so fed up and I’m loosing interest in this. I need some help and support. What can i do to lose more fat. Pls help

  • Dave
    October 30th, 2009
    6:24 am

    Starting weight: 232.2 (Oct. 18th, 2009)
    Today’s weight: 220.6 (Oct. 30th, 2009)

    Andria, there can be many reasons why you are not losing weight. Are you eating enough calories? Are you eating too many calories? Were you on a calorie deficient diet before trying this one? Have you seen a doctor to rule out any possible reasons that would prevent you from losing weight? I also know that one diet does not fit all. I personally cannot do a vegetarian diet as they all have made me feel crappy with very little weight loss. I have done great on low carb diets but have met others that have done the diet exactly the way I did and lost virtually nothing. I believe we all have different body types and not all diets work the same. I have tried the ABS diet and it didn’t do much for me, but I had seen it do wonders for others. You might try that diet to see if it works.

    Here is a link Andria that might help you get started in the right direction:

    http://www.womenshealthcaretopics.com/bn_diet_body_type.htm

  • John Romaniello
    October 30th, 2009
    11:48 am

    I know I’m dredging this up about 2 years after the fact, but I am just now going through your archives and really enjoying your stuff, Tim.

    With regard to you “Dieters Gone Wild” day – the idea of cheat or “overfeeding” one day per week is gaining a lot of ground in the fitness field. Without getting too far into the science, we’re primarily talking about a hormone called Leptin, which is responsible for a lot of metabolic processes.

    Known as the anti-starvation hormone, leptin is produced in fat cells. The less fat you have, the less leptin you produce; therefore when you diet your already low (in relative terms) leptin levels drop and you wind up slowing your rate of fat loss pretty quickly.

    Given that, taking a day “off” from the diet helps to radically increase fat loss as well as giving you a great mental break.

    The manipulation of leptin via cheating and overall management of diet are the core principles of Joel Marions “Cheat Your Way Thin” dieting program. It’s an excellent resource. I’d advise you and your readers to check it out at cheatyourwaythin.com

    Thanks again for bringing stuff like this to the forefront, Tim. Really enjoying your ‘back’ issues.

    -John

    • Tim Ferriss
      October 30th, 2009
      12:49 pm

      Thanks very much, John! Agreed that leptin is fascinating.

      All the best,

      Tim

  • Just say no to McRibs: day 2 of 28 « Matt Sinovic's Blog
    October 30th, 2009
    4:08 pm

    [...] How to lose 20 pounds in 30 days: This is from the blog of a great book, The 4-Hour Workweek. The post gives very straightforward instructions for a lean, healthy nutrition plan — high protein, low fat, and eating bad food only after exercise. It also advocates for one complete junk waste day per week. I like that a lot. [...]

  • JayC
    October 31st, 2009
    8:50 am

    Starting weight: 10/18 (260lbs)
    Today’s weight: 10/31 (244.2lbs)

    I did not lose as much weight as I did the first week, but I am feeling great and lost about another 3 pounds. This seems consistent with the pattern i have seen with others. Lose a ton the first week, a little the second, then steady losses in the 3rd and 4th weeks. I know it’s working because people that haven’t seen me since I started the diet have commented on how I’ve “slimmed” down. Clothes are starting o be loose. It’s great. Hopefully next week will be another big loser week!! Keep it up guys.

  • Danny Davis
    October 31st, 2009
    10:41 pm

    Hi I have been experimenting with this diet for a few days now after a lil mishap with the ketogenic diet that caused me to become very ill.

    I understand the low carbohydrate philosophy but what nags me is that the vegetables I am eating are chock full of carbs.

    Is the only thing that matter is the difference between simple carbs found in generic white foods over complex carbs found in colored vegetables?

    Are complex carbs somehow exempt from the low carb standards? How?

    Thanks so much you guys are awesome.

  • Danny Davis
    November 1st, 2009
    1:26 am

    I’ve been on this diet for a week now and have lost 3 pounds, but the big question I am wondering is if what I am losing is fat or muscle.

    Does this diet burn fat or muscle?

  • Gar
    November 1st, 2009
    11:28 am

    Tim and friends,
    Is there an intraday version of this diet? i.e. your cheat meal can be the last meal of the day, but the others must be “slow carb”

    Thanks
    g

  • XOXO
    November 1st, 2009
    1:05 pm

    LOVE THE SITE, I’VE NEVER BEEN A HEAVY EATER BUT EVEN WITH ALL THE EXCERCISE I WAS ONLY MAINTAINING MY WEIGHT COULD NEVER LOSE IT UNTIL I STARTED FOLLOWING THE TIPS ON THIS SITE ……THANKS MUCH

  • Michael
    November 1st, 2009
    5:38 pm

    @Michelle 10/27- I am using the plan as laid out by Tim and have a Hypothyroid as well. I haven’t found any of the giddiness that you describe… yet. Nevertheless I’d rather be thin and giddy than otherwise. What I will say is that the occasional second glass of wine really gets my attention. Yowsa.

  • Manuel
    November 3rd, 2009
    6:35 am

    Hello, Im in my day 3 of the diet and I only lose 1 pound (0.5 Kg)
    I read people saying that they lost a lot more than me, and I whant to ask why?
    I do Power90 2 hours after my lunch.
    I height 191 cm and weight 288 pounds (well now 288 :p)
    Thank U.
    By the way I eat:
    Breakfast: 1 Cup of lentils with 1 whole egg and 2 whites
    Lunch: 1 cup of lentils and 150 gr. of chicken breast
    Dinner: 1 cup of lentils and chicken
    Post power 90 I drink lemon juice + 1 scoop of whey protein.

    Thank U everyone!

  • Trajan
    November 3rd, 2009
    12:38 pm

    hey,i weight 70 kilograms and i got some belly and some side fat,wil this diet help me melt it down.
    I dun want muscles i only need skinier body.
    PLS E-Mail me on SpecialStrikerS@hotmail.com

  • Maggie
    November 3rd, 2009
    11:14 pm

    Hi Manuel, do you mean that you don’t eat vegetables at all?????

  • chunky
    November 4th, 2009
    6:37 am

    Warsam – Thanks again for the advise. I know it’s not what major gym goers would have respect for, but i started Curves last week. I think it would be a good place to get me back in the motion of going to the gym. I have went every day so far except for the weekends and i feel great. Once I get used to doing that and get a bit back in to a little bit of shape I will start back at the big gym. I know it’s going to take time, it did before and it always will. I may not be able to lose ALL the weight I wanted to before I go back to Ireland for Christmas but I know the people I love wont think about it as much as I do. I am really the ONLY one who cares what I look like and I am going to go there with a good attitude and just enjoy the time I am spending with my family. Thanks again!! :)

  • Manuel
    November 4th, 2009
    8:29 am

    Maggie- I eat brocoli in the lunch, I forget write it :p

  • Kent
    November 4th, 2009
    10:07 am

    Hi and thanks for a great read!

    I have been on a low-carb diet for 30 weeks now, and have lost 61.2 lbs. When I started I was 253.4 lbs.

    I avoid so called “white carbs”, alcohol, and sugar (not on Saturdays), and eat at regular 3-4 hour intervals (4 times a day). I meals and cooking style is very similar to what is described in the blog post, and I also try avoid most ready made off the shelves products to avoid additives and preservatives.

    Under this time I have not participated in any exercise due to my M.E. (Myalgic Encephalomyelitis).

    I Introduced “eat what you want Saturdays” after 15 weeks, and they are reserved for my passion for ice cream:)

    I have had problems with energy levels, leaving most carbohydrates out, but after a while I added healthy carbohydrates for breakfast, and this seems to have done the trick.

    Thanks again for very appreciated info,

    Kent, Norway.

  • VikrAm Doshi
    November 4th, 2009
    12:18 pm

    Hi, I am Vikram from India. I got to know of this diet program from Google. I work 10-11 hours a day, I don’t get the time to work out at all. I am 96kgs approx 210 pounds. I wish to lose atleast 10 kgs since I don’t fit into any of my clothes. My eating habits are erratic. I don’t eat many vegetables. Can someone recommend a diet to me. I am a vegeterian. I agree it’s ironic since I don’t eat or like vegetables that much.

    Would appreciate any suggestions any one may have.

    Cheers,
    Vikram

  • SH
    November 4th, 2009
    10:57 pm

    Thanks for the great info Tim. I couldn’t agree more, weight loss shouldn’t be rocket science if you stick to a health, non processed diet, focusing on boosting your metabolism, it should be plain sailing.

  • Read This Feed: Experiments in Lifestyle Design (The Official Blog of Tim Feriss) — Fit and Sexed
    November 5th, 2009
    9:40 am

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

  • Dave
    November 6th, 2009
    6:44 am

    Manuel,

    Don’t be discouraged about not seeing weight loss right away. I did an exercise/diet program years back and was discouraged to see no weight coming off. You probably are experiencing weight loss the same time you are experiencing muscle gain. Power 90 is an intense workout so don’t go by a scale. When I was weight lifting before I was seeing no change on the scale but I persisted. Eventually that muscle I gained ate up all the fat and my weight dropped considerably. Keep doing what you are doing. Just make sure that you are eating enough calories. I weigh less than you and am eating more than you it appears. Eating not enough calories can stall weight loss. I will have 1 cup egg whites for breakfast (the Egg whites your pour into a frying pan kind). I have about a cup of veggies. I also have about 1 to 2 cups Pinto beans. I have a mid-morning snack that is a full 14oz can of black beans with a decent size piece of chicken. For lunch it is the same thing but with a veggie of some kind. Dinner is around 5pm and again it is the same as lunch. I do not have any snacks after that.

    My starting weight was 232.2 back on 10/18/09. 18 days later I am now at 217.2. I have 12 days to lose 5 pounds to lose the full 20 pounds. I appear to be losing a pound a day. Tomorrow is my cheat day and I take full advantage of that as 6 days is about all I can handle from eating the same foods. I will have McDonalds for breakfast (2 McSkillet Burritos and 1 Sausage McMuffin with Egg). For lunch I often will not go wild but will eat something delicious. Dinner is when I will pig out on pizza but I still try not to eat after 6pm. The next day is when the scale will read 2 pounds more than what I was on Friday. By Tuesday is when I will be back to my Friday weight and then will lose 1 pound per day until Saturday.

    After my 30 days are up is when I will begin Power90x myself.

  • Rick Baez
    November 6th, 2009
    11:37 pm

    Ok, Tried this, on week 5 now, starting weight 257lbs, today 237lbs exactly.
    Also tried the worked out described in the “How I Gained 34 lbs. of Muscle in 4 Weeks” article, It really works, although I can’t say how muscle mass I’ve gained, and I doubt it’s anywhere near 34lbs, visually the gains are undeniable. I’m very amazed, and very happy.

    Thanks Tim.

  • JayC
    November 7th, 2009
    8:13 am

    Starting weight (10/18/09): 260lbs
    Today’s weight (11/7/09): 239.3lbs

    Hey guys, it’s been 20 days, and I’ve lost the 20lbs already!! Today is my 3rd cheat day of the diet, but I am just so happy at the results. If anyone needs any tips just let me know, and I’ll do my best to help you out. Another week left, and maybe I’ll be out of the 230s??

    @Dave – Hey man congrats on the success so far. Looks like we started the same day and are experiencing pretty much the same type of loss and success. Keep it up!

  • Danny
    November 7th, 2009
    1:39 pm

    How important is the binge day? I have been on this diet for 2 weeks now and have lost 6 pounds. However I have never had a cheat day.

  • Mow
    November 8th, 2009
    7:02 am

    ????????Hi TIM?????????
    How about Sweet in Low to add to my coffee or tea? please share

  • DudeSpectre
    November 8th, 2009
    6:18 pm

    @JayC: They are brilliant results! I recently started this on November 1st. It was a Sunday. The next Sunday I had my cheat meal to spike my carbs and “stoke” my metabolism.

    Losing 20lbs is great but scales can be deceptive, I am more interested in how you changed aestetically, when you started noticing, has it improved your confidence?

    Thanks in advance :D

  • omar
    November 9th, 2009
    3:38 am

    Hi Tim,

    I created an account because of you, you are a useful man, and your information too, i don’t want to talk too much, simply i am a skinny person, i am in Good shape, i go every day for cycling starting from one week before, i am doing this because i have a stomach, a very annoying one, i had it after getting married, since 2 years, i do eat chocolate, and red bull, and i love diner. what can i do to lose this stomach, some one advised me to take a medicine called Cynical, to burn the fat.

    thanks Time

  • Tim Ferriss Diet – Final Weigh In | A Journey of My Own
    November 9th, 2009
    10:46 am

    [...] Friday, my girlfriend and I wrapped up the Tim Ferriss diet.  There have been ups and downs a long the way, but we finished to entire month of dieting.  To [...]

  • Julia Allison Is A Big Fatty Piggy Pig Fatty 2×4 Can’t Fit Through The Kitchen Door Oink « Reblogging NonSociety
    November 10th, 2009
    3:03 pm

    [...] two eggs every morning, to get my protein up (as I don’t eat meat), so I’ll be trying that (and a few of his other recs, [...]

  • Chris C
    November 11th, 2009
    2:35 pm

    I am kind of curious about this regimen, The 1st day I started out at 225, a day later I woke up 221…. (Granted I had five 16 ounces of water / tea throughout the day, and loaded up on beans, veggies and turkey with chicken. I am curious to know if I am just losing “water” or if it is actually “fat” or what percentage is what…. anyways on day 2… I am just skeptical because Doctors say its safe to lose 2-3 lbs a week, I dropped 4 lbs in a day… seems a little far fetched, but continuing none the less… Hey Tim, what are the effects of this diet as far as “Visceral Fat” is concerned?… I noticed reading the board that some people are not losing weight, and I read that only excercise burns visceral fat, any thoughts?

  • Rachel
    November 11th, 2009
    2:56 pm

    Hi guys! I’m on my 4th day on the diet. Gotta admit, I’m struggling! Not to say I’m cheating or I’m gonna quit (I’ve lost a few pounds already, which is awesome), just saying I’m finding it tough, even though I already eat very healthy and clean and have been eating that way for a long time. Beans with every single meal?? Jeez. No fruit? Double jeez!

    Also I don’t understand something. I thought beans are a slow carb and keep you full for a looong time, and that’s why so many posters say they are “never hungry” on the diet. I’m not experiencing this at all! I feel hungry/weak every 3 hours I’d say, and have to eat again. Am I doing something wrong?

    We’ll see how long I stick with this. I’m really, really not digging the whole “no fruit” thing. Fruit is full of vitamins and nutrients – it is really good for you, and I also happen to love it. You’re supposed to eat it every day. I know it’s not good for fat loss but fat loss is not the be all and end all of health! I know I’m allowed to have fruit within an hour of working out and on my cheat day, but I’m not currently working out (bad, I know), so that means only one day a week!

    Oh and one other question. Some poster said this diet is BS and all you’re losing is water weight. Is this true? Why would this be the case? Can someone please explain? Thanks so much!!

    • Tim Ferriss
      November 11th, 2009
      3:59 pm

      Hi Rachel,

      Ignore the people who say it’s just water weight. They are wrong. Trust the several hundred people in the comments who’ve lost 20+ lbs. That’s not just water.

      Good luck!

      Tim

  • mark
    November 12th, 2009
    7:33 am

    HAHA the funny thing for me is people saying they lose 20 pounds of water?!

    There are a few smart people on this forum but i’m going to say the Majority are just plain dumb. Once again 20 pounds of water weight! What are these idiots just not drinking and losing water.

    Lisiten you are eating a lower carb higher protien diet. The protien is there to spare your muscle tissue so the weight that comes off with be close to 100% body fat. If you are hungry every three hours on this then you are eating way below you calories and need to eat a little more. Try another half cup of beans or even try to eat a little fatter meat instead of chicken. I myself am actually bored of chicken and i am eating more eggs and lener meats. These things keep you full for a while.

    I’m still amazed at all the questions on this thing. Have any of you read the post? Read and just do it, it’s that simple STOP with the subsitutes for this and that but if you want a peice of fruit i’m going to venture to say it won’t scew the weight scale or make you die.

  • Norala
    November 13th, 2009
    2:04 pm

    I’ve decided to give it a go again! This time not as a vegan. I’m 5′6″ female probably around 132 (haven’t weighed in a year or so) and I’m a little nervous it won’t work for a girl who has only around 10 lbs to lose, but I’m willing to try. This past week I ate perfectly on plan, ran outdoors twice for 60 minutes, got lots of water, a bit of green tea, stuck with chicken/pinto beans/mixed veggies and egg whites in the morning. Had a wondeful cheat day Wednesday (sugar cookies, a Nutella crepe, few slices cheese pizza, slice of peach pie). This week I’ll do the same as last but add in salad and salmon sometimes for variety. I adhere to the diet strictly with zero cheating because I want to make sure I see results if possible. I’m into week two now and hoping I’ll see a shift in my body fat over the next 2-3 weeks. I will report back. Thanks so much for all the help Tim! :)

  • chunky
    November 13th, 2009
    7:07 pm

    Soooooo hello everyone! After doing this diet since August and loving it, I am sad to say that I am going to have to quit it. On the other hand I am extremely overjoyed to say that I just found out that I am pregnant with my first baby :D Since this diet is not baby friendly I am going to put it on hold until I have the baby (i cant believe I am saying that!!) Good luck everyone! I will check back from time to time. Thank you everyone for the support and I’ll see ya in about 7 and a half months!! WOOOOOO HOOOO :)

  • JayC
    November 14th, 2009
    8:09 am

    Starting Weight (10/18/2009): 260lbs
    Today’s Weight (11/14/2009): 235.4lbs

    Nearly 25lbs down and I still have a couple of days left! Thank you Tim!!! Seriously, you are the man.

    @DudeSpectre – First, I bought an expensive and accurate scale that I made sure was calibrated just for the very reason that scales may be deceptive. I weighed myself everyday for about 2 months before I started the diet. And I’ve charted daily weight while on the diet. So I know the 20+ lbs are real. As far as aesthetic results, I started noticing them around days 11-14. At that point I had lost around 15lbs. Just losing the weight made me feel great about myself. And with this diet, you seemingly lose weight everyday (except after you put back the couple of pounds from the cheat day). As I said in an earlier post, people who saw me a couple weeks in, commented on how I look like I’ve been losing weight. Now especially people are saying I look younger, I look so skinny, “how much more weight can you lose”, etc. I had a friend tell me I look younger because I’ve lost weight in my face and it’s not as “puffy” as before. Also when people are asking you to give them this diet, they see that something is working for you. Just keep it up, and I would recommend charting your daily progress if you need to be convinced. Also get some of your old clothes that don’t really fit, and watch yourself be able to wear them pretty soon. Good luck and hit me up if you have any more questions.

  • mark
    November 14th, 2009
    11:42 am

    Hey Tim,

    Loving all your content. I have strayed from this diet but still have maintained my 20lb weight loss from a few months ago – thank you.

    I am wondering how detrimental eating Apples for snacks are and lowfat cottage cheese before bed? I also have been eating Kashi Golean for breakfast every once in a while.

    After surfing the web I determined these were all low GI foods, I just want to know how much of a set back this is in losing fat? (don’t care about weight as much as fat)

    Kind regards,

    Mark

    PS- I WILL be pre ordering your new book too! And what don’t you like about Rosetta stone anyway?

  • WB
    November 14th, 2009
    2:50 pm

    Hello,

    I started this diet three weeks ago. I started at 197 Lbs and I am now at 183 Lbs. 14 pounds in 3 weeks, with minimal excersize. This diet works. For all the complainers out there (I can’t give this food up etc etc) I would suggest you eat to live, not live to eat. I have been pretty strict on what I have been consuming, and I have noticed fat loss all over. I am 28 years old 5″10. I have lost over a waist size, and feel better all around. Life is good! I will update again in the next few weeks!

  • Angel
    November 15th, 2009
    12:20 pm

    Hi, everyone. I know it’s been a couple of months since I last posted. I’m still on the diet, but last month I was pretty lax, but still lost weight. I’ve been back on track since end of October and doing pretty well. I am creeping closer and closer to my first goal and very excited about that. I can officially wear every single thing in my closet. It fits either comfortably or just too loose. I am just a little shocked that if I lose a little bit more, I’ll HAVE to buy new clothes just to fit me. I gave away all my skinny clothes a while ago and now wish I kept them to measure how close I am getting to my goal weight which is what I used to be a decade ago. I lost 20 pounds and I really didn’t think it was that much until I put on my jeans that I wore at my starting weight and I am swimming in it. Wow. I have changed my lifestyle. I prefer quinoa rather than rice. On my cheat days, I have low-carb whole wheat bread when I get the craving. I look at everything I eat. I ask for steamed veggies than having fries. I cut my chronic migraines by half and my blood pressure is under control without medication. All that just by losing 20 pounds. I am so motivated. Thank you, Tim. You have changed my life for the better. I’ll write again as soon as I hit my first goal…which is right around the corner. :)

    Angel

    Start weight: 231
    Current weight: 211
    First goal weight: 199
    Ultimate goal: 160 – 170

  • shrinkingLeon
    November 16th, 2009
    10:36 am

    Quick update. I’m in a plateau, and I’m realizing that I may have to reduce my portions. I also slipped up and ate bad for a few days last week and didn’t exercise as much as I wanted to. But I am attempting to get back on the right track and eat as clean as possible from now until the holidays next week.

    If anyone has any advice on how to get over on this dreadful plateau, I’m all ears.

Subscribe to followup comments via RSS | TrackBack URL

Leave a Comment or a Question

Comment Rules: Remember what Fonzie was like? Cool. That's how we're gonna be -- cool. Critical is fine, but if you're rude, we'll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration)




If you’d like a picture to show up by your name, get a Gravatar.