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I have been trying this for about one month, and I am not as strict as Tim, but I have noticed a huge difference. I am pretty healthy, exercise regularly, and eat healthy, but I could never break through to the next level and get rid of the rest of that stomach fat. I have probably lost half of my stomach fat this past month, which is very exciting.
There are some other healthy foods I won't cut out either - like skim milk and fresh fruit ... as far as having trouble finding whole-grain foods without lots of additives, either make it yourself or buy from Breadsmith.
I've now completed the 30-day diet. With the modifications I described above, I stuck to the diet 100%. Final results:
I lost 10 lbs. But I was also working out 6 days a week, and I can see the muscle I gained during the same time period. So that means that I lost considerably more than 10 lbs. of fat.
Suits and pants I couldn't fit into a month ago now are loose.
With avoiding sugar 6 days a week and eating only "slow carbs," this diet has been incredibly easy to stick to. I am literally never hungry, have no low-blood-sugar energy drops, and have no cravings.
Thanks, Tim!
Just a question though: what about other legumes? I have tried and tried to enjoy all kinds of beans and lentils, but never have. What about peanuts, et. al?
"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."
I'm going to do this for one next week and let you know the effects of just one week!!! Thanks for this info Tim. As always you're the man in the know...
Try adding dried fruit (apricots, cranberries, etc.) when you add the oatmeal to the water, or cooking the oatmeal in fruit juice (Tim says no fruit juice - I just limit it) to make it tolerable to eat 4-5 days a week. You can also sprinkle crushed mixed nuts over the top (I buy nuts at Whole Foods with no bitter chemicals or salt added).
Breakfast is usually the hardest meal for most to modify, as we're a country of toast and cereal-eating junkies. Moving to slow carbs and protein requires a more lunch-like meal for breakfast. This is easier when you realize that breakfast can be a smaller meal, particularly when followed by a lunch 3-5 hours later. Try it for 5 days and you'll see the difference. Not only will the increased protein intake in your first meal decrease water retention, it will also increase resting metabolism about 20% if your breakfast calories are at least 30% protein.
Isn't there a lot of white carbs in the crust though?
Thanks for the great comments and questions! Here are my answers:
1. Canned foods are absolutely fine. No problem. All of my vegetables are either frozen (80%) or canned (20%). I'm a huge fan of canned tuna in water mixed with lentils and chopped onions. If you're trying to gain muscular weight, just add durum-based macaroni to that and you'll be set.
2. The pizza is from Pizza My Heart, based here in Nor-Cal (http://www.pizzamyheart.com/). It's wonderful. Most small independent pizzerias should be able to help you customize a pizza, and you can always have chicken strips at home that you add on top for the finishing touch. Frozen chicken breasts from Safeway can be microwaved and cut in a matter of a few minutes.
3. Meth is bad, unless you want to look like 80s Axle Rose or Kate Moss.
4. Whole grain is not recommended on this diet, due to high caloric content and generally high glycemic index. I challenge you to find one that is not "enriched" (it is bleached, then vitamins, etc. are added back in) or that doesn't contain high fructose corn syrup in its first five ingredients (the ingredients of the "ingredients" listing on all food products are listed in descending order of quantity). It is tempting but not good for fat loss. True whole-grain bread is better than white bread and actually tastes pretty rough, but if you're serious about fat-loss, I discourage consuming it. Saturdays allow you to go nuts, so be strict otherwise.
5. Eating the same meals over and over again is boring, yes. I will generally eat the same 3-5 meals every day for 1-2 weeks and then rotate to a new 3-5 meals that comply with my diet plan. It is not practical to have consistency and variety at the same time, so I rotate in this fashion to prevent feeling like a POW. That said, being in incredible shape usually justifies having good but familiar food from Sun-Fri. Saturday is no-holds-barred.
Hope that helps!
Tim
thanks for the info.
James
Tortillas are not ideal, as they're still calorically dense without much added nutritional value, but if you must have some carbs, corn is typically the least damaging.
Salsa is outstanding, especially chunky medium spice salsa with corn, beans, etc. I can't stand egg whites by themselves, as it's too boring even for me, but if you just add a few spoons of salsa on top, it's a delicious little meal (just don't put the salsa and lentils in the same bowl, as the mix is disgusting).
For books, I recommend "The Glucose Revolution" (http://www.amazon.com/Glucose-Revolution-Author...) and "Protein Power" (http://www.amazon.com/Protein-Power-High-Protei...) for some good basics on low-GI eating and how protein affects hormone levels and metabolism.
Last but not least, lacto-ovo is fine. Meat isn't necessary, but it does make the job easier. Egg and beans will be sufficient to lose weight, but if you're sticking to the "lacto" portion, I would also include 1% milk in combination with the eggs. Casein protein and calcium will aid in fat-loss; just don't exceed one glass per meal, as the lactose will spill over to bodyfat past a certain point.
Cheers,
Tim
please share... :)
That's exactly what I'm saying. Supplements can be used for this, even if your diet and exercise is mediocre. That said, the regimen of supplements that would accomplish this would make your liver and kidneys most unhappy, as both will be affected, and the liver will be filtering most of them from your blood.
In the next 10 days, I'll be doing a full expose on the regimen I used to gain 34 pounds of muscle in 28 days while cutting bodyfat percentage by 4%, including supplements. Keep an eye out!
Cheers,
Tim
thanks!
jay
Congrats on jumping on the plan. I'll suggest a few that I currently take in exchange for you keeping us all updated on your progress via comments on this post ;)
I could recommend several hard-core thermogenics like ephedrine hydrochloride, but the trade-off in liver and kidney damage (not to mention things that few people realize, like sinuses) isn't worth it.
I approach the problem differently. Rather than focusing on speeding up the metabolism via adrenal hormones (adrenaline, norepinephrine, etc.), I prefer to increase insulin sensitivity. Most people get fat via a moderate "Syndrome X" of resistance to insulin, which is a storage hormone. Just google "syndrome X" and "insulin sensitivity" for more. Before bed, I take:
200mcg (that's micrograms, not milligrams) of chromium polynicotinate (not "picolinate"), which is niacin-bound GTF chromium; this can be found under the brand name "ChromeMate"
500mg of slow-release niacin (nicotinic acid) under the brand name "Slo-Niacin"
23mg of policosanol (I use Nature's Life brand)
1-2 glasses of red or white wine: I believe these have fat-loss properties, plus they taste great ;) Look at the research on resveratrol and other wine compounds.
This cocktail not only aids in fat-loss, in my experience, but it lowered my total cholesterol from 222 to 147 in four weeks (!). If that is your goal, I'd also add an organic orange just prior to bed.
Keep us posted on your progress!
Tim
I take another 500mg of niacin upon waking in the morning.
I am curious about the legumes. Should I limit myself to these listed or can I elaborate into other kinds of beans? Also, are there any fruits or vegetables to avoid?
I have around 10-12% bodyfat right now, and I am in the process of resistance training in order to gain more muscle mass. Will this diet help me gain muscle AND lose bodyfat? I look forward to your expose on your experience.
I have been reading about slow-carb, and it says to avoid white-bread and refined cereals. The only cereal I eat is organic health cereal, 'wheat squares' and 'bran', and the only bread I eat is whole grain wheat.
I asked about tortillas because I thought the whole wrap-instead-of-bread craze was about the low carb diet. Is there a diference between tortillas used in wraps and burritos?
They have alot of information on low-GI diets and a refined food pyramid on mypyramid.gov and askmen.com
Leslie
I love my carbs, but could probably give them up if egg whites and chicken are involved. However, I hate vegetables, making the rest of the diet tough. Are there any other "normal"/non-veggie foods that could be successfully integrated into the diet?
I'll also echo the previous poster and ask how fruits could play in. Any particular good ones for this diet?
This is a great approach. I've read that cinnamon, fenugreek seed, and vinegar all have similar effects. I take 1000 mg of cinnamon per day and use either red wine or apple cider vinegar olive oil to make a salad dressing on my mixed green salad (mostly spinach though).
Also, I've read that one or two drinks a day of any kind of alcohol (probably except for high sugar drinks) lowers risk of just about every disease known to man (including obesity). These positive effects stop at the third drink.
Great article by the way!
I read about your diet with interest. I do something similar, but without the beans, lentils etc.
I have a couple of questions. Can you eat cheese and nuts with this diet? Especially cheese, because I like to snack a little with swiss cheese.
Is fried chicken OK? Turkey bacon? When I'm traveling I eat a lot of KFC.
What have you got against the egg yolk? Are egg yolks bad on this diet?
Oh, I like Middle Eastern food, and they use a lot of garbonzo beans. Are they OK?
Thanks, much appreciated.
Bob
It is with great interest that I write to you. I'm an opera singer from South Africa and have been struggling with weight related problems for long.
I have recently been on a diet regime combined with Lipolytic Injections. The result was OK, but I still have at least 8Kgs to drop before finally goal weight,
I do exercise regular by walking for an hour 4-5 times per week. And burn quite an amount of calories this way.
Question: Why is there no fish in your diet?
Would grilled tuna steak/Hake/Cod not be a great
low fat protein?
I'm looking forward to a lean mean singing machine!
Thank you for sharing your success with us.
Warm greetings from Cape Town
Marion Roberts
Q
A few things:
1. Cody, excellent observations. I use vinegar on salads, cinnamon, and even lemon in drinks to lower collective meal GI. Smart lad, you are.
2. I never said you need to limit veggies to those I listed, but I've found that the more variety you try and build in, the less you stick to your diet. My diet is not designed to be fun -- it's designed to be effective. Those four are the four I've found to be most tolerable when eating again and again. Feel free to substitute whichever you want, but some legumes are a good ideas for sufficient calories.
3. On MY diet (this is not to say it's for everyone), brown rice is not OK unless within an hour after exercise. Too calorically dense and still normally high GI. Some will disagree, but here's the thing. I'm not trying to get to 12% bodyfat (bf), I'm trying to get to 5-6%. This is HARD and requires that I be more strict that the average person.
4. This diet is great for gaining muscle. Just up volume and ensure you get a good amount of low-GI starches (organic whole-grain brown rice or quinoa; the latter is my favorite) after training sessions. Macaroni mixed with tuna is also a great bulking meal.
5. None of the supplements I recommended generally cause anxiety or insomnia. None are stimulants.
6. Fruit, and fructose, are not good for fat-loss diets -- period. Fructose is easily converted into fat after it spills over from the liver. I eat one organic orange before sleep to increase HDL cholesterol, but this is not for fat loss.
7. Cheese (ideally low-fat), nuts, and occassional fried food (ideally without a ton of breading) are fine on this diet. Notice that all are protein-rich and low GI.
Buy the books! They're more comprehensive than I can hope to be on this post, and I apologize in advance if I can respond to more personalized requests.
Please help each other if you can, and thanks for the discussion!
Tim
One, I cant stand chicken Breast that isnt properly grilled. Is it possible to grill them for a few days(lets say 8 or so) then jam them into the fridge and just heat them up quickly via the microwave or over a skillet for a few mins? or does that lose a lot of its nutrients?
Also Im heavily swimming and doing some light lifting, and push ups. Will this diet along with Whey Protein be enough to help my body maintain itself under this strain? Arnt those all way below the fats that you need? wouldnt an avocado a day or two also help in this matter? Im quite new to this, and greatly appropriate your help.
Lastly, how about posting some cooking instructions for us cooking impaired ;).
I would be more then glad to take some before and after photos and stick to this regiment if it can fit into my lifestyle (IE, being able to slap something together quickly as a meal).
Thanks.
Just one more question. :) Can you recommend some nutrition blogs if there are any good ones that you know of?
Cheers and thanks in advance,
Ivan
1) This diet is one of the closest I've seen that gets close to a "change your lifestyle" approach versus a "reach your goal" diet. However, it still has components of a "reach your goal" diet, which is destined for eventual failure for most people as it doesn't address the behaviors or emotional reasons for over-eating. Have you written, or do you provide in your books, a "bridge" type program where you move from this diet to one that instills healthier eating habits for life? For instance, I find gorging myself on Saturdays to be a temporary diet, not a habit one should indulge in for life.
2) You mention grass-fed beef in your article, but don't mention why grass-fed is important (grain-fed has a higher, hidden caloric/carb content due to the corn feed, and consuming the antibiotic soup required to keep grain-fed cattle from exploding is probably also unhealthy; I'm sure there are other reasons). Is this also something you mention in your books?
3)How do you personally use this plan? Is this how you eat all the time, or is it a temporary meal plan to reach a goal weight or bulk?
Thanks again for the article, and I look forward to any comments you might have.
Gotta run out the door, but here are a few thoughts:
1. I didn't address the emotional eating concerns b/c I was just trying to explain my diet, not prescribe one to others. That said, they're important, and I found Dr. Phil's book ("Weight-loss Solution"?) to address this surprisingly well.
2. Grass-fed, in addition to those reasons, has higher nutrient content, such as CLA (conjugated linoleic acid):
http://www.americangrassfedbeef.com/grass-fed-n...
3. I eat like this all the time and have for 7 years. If you don't want to binge, there is no need to be, but I find that everyone does if they don't cheat on their meal plans. I just preschedule it to limit the damage.
Thanks for the good observations!
Tim
P.S. I'll let you guys help each other on this post from here out. I have to focus on the book launch next Tuesday! www.fourhourworkweek.com
I just lost 23 pounds last month on the most revolting diet plan ever. If I had heard about this a month ago, I would have spared myself and my family alot of misery. Also, I just preordered the book. Congrats on a living well.
I also wanted to mention that you can buy eggs made by hens that were fed feeds high in Omega3 fatty acids. These things are passed down into the eggs the hens lay. It is a good (and relatively inexpensive) way to get additional omega3s into your diet.
Thanks,
Frank
I personally would consider this a method of eating that is sustainable for the rest of your life (which will also probably be a considerably longer life eating this way).
That being said, if you are suffering from type 2 diabetes or are borderline, you may want to restrict all carbs for a few weeks/months and then gradually move to this type of diet.
Also, someone who is extremely overweight/highly metabolically resistant might still not lose weight on a high-protein/moderate fat/slow carb diet. The reason being that protein can be converted to glucose (from what I understand). Fat however, cannot. Your body can burn fat directly. This is why some diets (like atkins) stress lots of fat in the beginning. You don't want to be eating lots of lard, though. :) When your body no longer has any glucose left (this can take from two to six days because your muscles store a form of sugar for energy called glycogen), it will switch to fat burning mode full time. This may very likely be unpleasant at first, but you get used to it, and its temporary to fix your body's insulin resistance. Contrary to some folks' opinion (probably all carb addicts by the way), this state (ketosis) is not dangerous to a healthy individual. They mix up ketosis with a dangerous state caused by kidney failure called ketoacidosis. Not the same thing. Also, there has been no record of a low carb, high protein diet causing kidney failure in a previously healthy individual, ever.
Bottom line, if you are only moderately overweight (i.e. not morbidly obese), then this diet should work great for you, in combination with regular strength training and aerobic exercise. If you are morbidly obese, then I'd suggest looking at a diet like this as your long term goal. In my opinion, you want to start out much more restrictive on the carbs, eat lots of healthy fats and protein, and work your way up to this type of eating as your long term maintenance/lifestyle plan.
For more information, pick up Dr. Atkins' book. I highly recommend it. Most folks seems to miss Dr. Atkins' point that you want to start out with a highly restrictive diet and move to include slow carbs in phases. The highly restrictive diet helps to eliminate your sugar/carb cravings and increase insulin sensitivity. It kind of tears you down and builds you back up in a healthy way. By the end of the diet, you'll be eating lots of berries, nuts, beans, and other healthy carbs, once you are moving towards life-time maintenance mode. It also stresses whole foods and lots of vegetables.
I'm not a doctor or a nutritionist, just someone who has had a weight problem their whole life, done a lot of research, and who is trying to be as healthy as possible.
So far I am very pleased with this diet, I weigh myself every morning and each morning, I have lost another pound. We'll see how long I can keep that up till I start to plateau.
I have also modified the diet somewhat. For example I do not limit myself to the veggies that are recommended above... I eat a salad with oil and vinegar mainly. For my post workout meal I like to eat a peanut butter sandwich on whole wheat bread, and a chocolate chip cookie (so I do crave it later) or some fruit (I really feel that fruits are vital to good nutrition... and I happen to really love mangos)and cottage cheese (all small proportions).
I can say that I have been feeling very hungry between meals and I know that my caloric load his drastically decreased due to this diet. However, I have not seen a drop in my training performance, which is surprising as I have normally felt fatigued during low carb diets.
I am also trying to lift weights or do some form of cardio for at least 20 mins a day, but normally I train at least an hour a day.
This diet is not for the faint of heart. It's been 3 days and I'm already getting tired of all these damn beans (my girlfriend too is tired of the beans, but for different reasons). I'm craving carbs pretty hardcore, I can't even watch a pizza commercial. But all in all, I'm glad to see results so quickly and I intend on maintaining this diet for the next few weeks. I'll let you all know how it's going. Wish me luck.
Thanks again
Del
So far I am very pleased with this diet, I weigh myself every morning and each morning, I have lost another pound. We'll see how long I can keep that up till I start to plateau.
I have also modified the diet somewhat. For example I do not limit myself to the veggies that are recommended above... I eat a salad with oil and vinegar mainly. For my post workout meal I like to eat a peanut butter sandwich on whole wheat bread, and a chocolate chip cookie (so I do crave it later) or some fruit (I really feel that fruits are vital to good nutrition... and I happen to really love mangos)and cottage cheese (all small proportions).
I can say that I have been feeling very hungry between meals and I know that my caloric load his drastically decreased due to this diet. However, I have not seen a drop in my training performance, which is surprising as I have normally felt fatigued during low carb diets.
I am also trying to lift weights or do some form of cardio for at least 20 mins a day, but normally I train at least an hour a day.
This diet is not for the faint of heart. It's been 3 days and I'm already getting tired of all these damn beans (my girlfriend too is tired of the beans, but for different reasons). I'm craving carbs pretty hardcore, I can't even watch a pizza commercial. But all in all, I'm glad to see results so quickly and I intend on maintaining this diet for the next few weeks. I'll let you all know how it's going. Wish me luck.
Thanks again
Del
I also want to say thank you for giving me the impetus to DO something. So often I read a diet book or a blog and think "yah, I should do that. Sounds hard though. Who am I kidding? I'll never do that." But what Tim is describing makes me think "That I could do."
That said, I'll have to keep you posted.
Best of luck to all you seekers.
Randy
Thanks for getting back with a reply. I am going to give the diet a shot, except maybe expand the list of veggies a bit for variety's sake. I'll start in two weeks when I finish school for good. It would be virtually impossible right now, as I routinely put in 80-100 hour weeks between grad school and work. I wish you absolutely the best in your quest to stay healthy!
Frank
PS - Tim's book is quite good - lots and lots of food for thought!!!
I can't stand beans because of something that took place in my childhood. I am hoping that eliminating the "white" products is more important than eating the beans. Your thoughts?
Randy
I would think that any non-starchy vegetable would be ok. I think Tim's point is that his diet is a no-brainer. He probably has almost the same exact grocery list from week to week. You've got the gist, though.
Randy,
I'd double check the carb content on that Muscle Milk. It looks like it has about 10 grams of carbs per serving (not counting fiber). That's 30 grams per day you probably don't need on this diet, but depending on your goals, it shouldn't be a big deal.
I'm not Tim, but the benefit of the beans is that traditional low-carb diets are lower in fiber and very low in carbs. Beans, becuase of their high fiber content and high protein are not going to cause a massive spike in blood sugar. You'll need a food that delivers something similar. I.E. complex carbs, fiber, and protein.
Have you ever tried quinoa? This is a seed from south america that was a staple food of the Incans. It is a pretty good slow carb food. Also steel cut oats with some kind of protein powder might suit this purpose for breakfast.
Also Randy, does this dislike of beans extend to all beans, or can you stomach black beans? I'm assuming your issues from childhood may be from Navy or pinto beans?
Frank
PS Quinoa rocks!
Gardening is great. You get so many rewards from it. Excercise, lots of sun, fresh air, and great food.
Also, from a pure biological perspective, the wider variety of food an organism eats, the healthier that organism usually is.
I think Tim's examples are really his preferences. We are an adaptive species. The idea is to eat good, natural sources of protein, lots of veggies, and slow carbs. You can mix and match to your hearts desire and with whatever you have on hand.
Tim's recommendation on having the same thing over and over is a sound one, though. I've read and heard that people who are succesful at losing weight and keeping it off, tend to have the same thing for breakfast EVERY SINGLE DAY. Its a no brainer. You start your day off right, build up some positive momentum, and its easier to make good choices the rest of the day.
Something I'd like to point out as well is that recent studies have shown that the saturated fat in eggs and diary does NOT raise your risk of heart attack and stroke. They do raise LDL levels, but the LDL molecules are larger and don't pose any risk.
I really believe that in a few years, the medical and nutritional community will come around to the low-carb/slow-carb way of thinking. Its all about insulin and blood sugar control. Its not about how much fat you eat. Butter never killed anyone. Stress and white bread? Now that'll kill ya...
That is awesome you train at AKA!
Have you ever seen my articles in Tap Out mag?
I co presented w/Randy Couture at the Arnold Sports Fest on MMA Conditioning the day before he defeated tim sylvia, it was awesome.
Your books is rockin' my world!
Keep kicking ass and hope to chat soon!
--Zach--
NJ native!
My husband and I are enjoying your blog and we just ordered your book last night. My husband has 3 motnhs left in the Air Force. We are very excited! He has started a business of his own and we are very happy that we found you to help guide us on this path of giving ourselves and our kids the life we have dreamed of. More time with the family is a big reason he is getting out of the military.
Thanks Tim!
I personally find it much easier to stick to a high carb diet where I control my calories. My complete exercise plan also consists of resistance training and walking for 45 minutes every day and I am happy with my results so far. Tim's ideas have a lot of merit, but I find my method easier to stay with.
Frank, try Ghee, an Indian substitute for Butter without the casein.
Butter, olive oil, cream cheese, avacados, etc are all your friend on this diet. My overall blood work IMPROVED on this diet as well. It also helps to increase test production in males.
In any case, I'm game. I'll give this a try and report back the progress in 4 posts (one a week). Starting at 205/6'1" today.
Tim, bought the book today after seeing your FSB write-up this weekend. Already turned about 5 others onto it. Thank you!
1. Can you suggest any other foods that will work in the place of the beans? I really don't like beans very much. Is the purpose of them in this just to get the caloric content up? If so, would I be ok in substituting more protein and fat in place of the beans?
2. Can you really eat any starch that you want if its right after a workout? So, for example, if I spent a half hour doing bodyweight exercises like squats, push ups, pull ups and the like would it then be acceptable on this plan to go out and have a big cheese burger and fries?
3. What kind of calorie level are you sticking to on the Saturday blow out cheat day?
Thanks!
I love your regimen. I am 5ft 6ins and weighs 140lb. Most of the weight is in my stomach. I do not know if this diet would help my stomach or will it take fat off of my entire body. I don't want to loose weight from any other part of my body because I am skinny as people would say. Do you think that I can loose the fat off of my stomach from this diet? Please advise.
Late in the evening around 10 I have been getting pretty hungry, but I just pour myself a glass of wine and forget all about it.
I am so pumped!!
I am going to try it today and see how long I can last.
Thank you
I would still throw in eggs, chicken breast, and some beans every now and then?? Of course, I would also look forward to the freebie day! :-)
The ("quick") *questions*!
What's the nutritional content of 'blahed' chicken??
Ummmm... yay for google?
Still, some good points, or rather, reminders. I should get back into having legumes and specifically, lentil curries more often - I really do love dhal, and that used to be my major protein source, second only to rice for calories, although since I'm not _really_ trying to diet, I'll stick with brown rice with curries. Or save it for after workouts? Hmmmm...
The one thing I didn't think I could do was - no whole grain bread? (no *vogels*?!)
But, I read further...
They put corn syrup in the bread over there? Ewww!
Thank christ (allah / shiva / buddha / brigid) I live in NZ.
*Googling:* The GI of my favourite toast is 36 , so I'm happy to stick with that and use it with the verrrry handy breakfast protein recommendation (I'm so not into breakfast cereals - well actually, I'm good with ACTUAL rice or corn for breakfast), and go for beans on toast, or tofu-miso-vege soup for brekkie.
I hope the results are still positive. I also weight train and would like to preserve as much muscle as possible during my cut. I'm 190 now, looking to be around 175...then build up with excess calories using the modified mass building side of this program...we'll see how it goes.
Joe
I've been dieting for years, but since I read Atkins and the South Beach Diet (The Zone, etc.) I have been doing mostly low carbs.
About 7 months ago I started my diet. I begin by consuming NO CARBS for two weeks to kick start things. I also fast one day a week. Fasting is no big deal and once you get used to it and you kind of look forward to your "fast" day. I went from 218 to 198 and then I kind of went off the diet.
This Sunday (my cheat day) I had my first banana, raisins and sandwich in 7 months.
I have to say when I read about this diet there was no way I thought it could work--at least for me. My metabolism is slower than a tortoise running uphill. But what the heck.
I can't eat beans on my old diet because they are high in carbs, but I dove in. Lots of beans, eggs,(I eat the yolks) and chicken. I also have the occasional whey protein shake. I don't eat red meat.
On my cheat day I don't go crazy with the cake and ice cream, but I just eat the carbs I like the most. This Sunday I had oatmeal, bananas and raisins and a bagel for breakfast. For lunch I had a sandwich, and for dinner sushi.
I lost one pound for the week. I know my body pretty well, and I could tell I wasn't losing much weight, but I will say this: if I lose one pound a week eating this way I'll take it. In ten weeks that's ten pounds, so I'm not going to give up quite yet. I'll give it a month and see what happens. A four or five pound weight loss for the month I'll consider a success.
I knew there was no way I could lose 20 lbs. of fat in one month, but I sure did enjoy myself on Sunday.
you exclude rice from your diet but I thought that rice was a slow card diet. Many professional body builders have rice and chicken as principal constituents of their diets. What do you think?
If you know of such a site I would be interested to look at it.
When I was younger, I'd run 6 miles three times per week, and even with this small amount of running, I could eat pretty much whatever I wanted without gaining weight. Of course, I was in my early 20's too. Not sure now that I'm past 30 that this would work quite as well. :) Oddly enough, when I did run that much, I didn't really want crappy food. I actually craved vegetables. I ate a lot of white rice and garden burgers. After my runs, I would drink a half gallon of OJ and eat 3 bran muffins. Still lost weight.
Julie and Bob, congratulations on your success!
I'm doing basically phase I of Atkins currently and recently broke through a plateu. I've lost 20 pounds in the last month, giving me a grand total of 37 pounds lost in the last 6 months. I've only been going at it serious for the last month, though.
I really look forward to switching over to Tim's diet, though. I love beans. I also miss my smoothies (lowish carb of course, with strawberries, blueberries, walnuts, whey, yogurt, pomegranite juice, and cocoa powder - it was an antioxidant coctail).
More information on refeeding can be found here: http://www.bodybuilding.com/fun/sclark60.htm
http://www.bodybuilding.com/fun/ian7.htm
Also, whether you choose to refeed or cheat, obese individuals should do it every two weeks to see faster results.
http://cancerproject.org/resources/handbook.php
Example:
Easy Bean Salad
Serves 10
1/2 cup low-fat Italian salad dressing
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 15-ounce can black-eyed peas, drained and rinsed
1 10-ounce frozen package fordhook lima beans, thawed completely
1 cup frozen corn, thawed completely
1 large red bell pepper, diced
1/2 medium onion, diced
1 teaspoon salt
1 teaspoon pepper
Toss all ingredients together. Serve cold or at room temperature. May be
covered and stored in the refrigerator for several days.
*with this question I am asking about fruit in moderation -- and I understand the fruit juice restriction.
"..but drop calories by 50% one day per week to prevent protein uptake downregulation."
Can you give more details on this? What is the story on this downregulation?
Also which day is best to do this on? Considering that I am guessing the Saturday when you eat what you want would tend to be an above average day for calories compared to the other days when you are restricting your diet to low-GI and high protein.
Good things: I've looked forward to my weight-lifting so I could enjoy my couscous afterwards, and it's done wonders for curbing my craving for sweet treats.
Maybe this works better for the guy who is building up, rather than the girl who just wants to sleek down. Best wishes to you, Tim, and the others who give it a try, but I'm heading to Trader Vic's for some crab puffs! Heavy on the puff!
Thanks!
I did a similar "diet" last month, but included a half a grapefruit before each meal (studies suggest this can aide weight loss), and went down one size in two weeks.
Also, I don't eat meat but do eat fish and dairy so I just substitute fish, and sometimes a small piece of cheese, or a few raw nuts, for protein. I also use hemp protein powder for snacks.
I definitely think eating anything you want one day per week helps with weight loss. It can actually boost metabolism. I always lose more if I "shock' my system like this.
Finally, I notice if I eat like this, after about a week, my appetite goes way, way down. No cravings, overeating, etc. I don't eat a lot of junk anyway, but this way of eating, more than a quick way to lose weight, seems like a great long term way to eat and keep body fat regulated.
Anyway, there are a number of posts here I'd like to comment on. Instead, I think I'd rather reference the following diet book:
Ultrametabolism, by Mark Hyman, M.D.
(Yes, he's a bona fide physician!)
The book has 3 Parts, and the first part alone ("The 7 Myths That Make You Gain Weight") has the following seven chapters:
Chapter 1: The Starvation Myth: Eat Less Exercise More = Weight Loss
Chapter 2: The Calorie Myth: All Calories Are Created Equal
Chapter 3: The Fat Myth: Eating Fat Makes You Fat
Chapter 4: The Carb Myth: Eating Low Carb or No Carb Will Make You Thin
Chapter 5: The Sumo Wrestler Myth: Skipping Meals Helps You Lose Weight
Chapter 6: The French Paradox Myth: The French Are Thin Because They Drink Wine and Eat Butter
Chapter 7: The Protector Myth: Government Policies and Food Industry Regulations Protect Our Health
Amazon link:
http://tinyurl.com/3dxng5
You can also find some free tidbits on his website (just Google the name of the book).
Truth be told, I'm not a shill for Dr Hyman, but I have to say that I found his book to be quite enlightening (and chock full of professional references). In spite of the tech references, he manages to keep the book interesting, although admittedly sounding a little repetitive at times. His is the first time I've ever seen a reference to the latest wisdom of the adipose tissue now being treated/categorized as an endocrine organ. (Hope my memory got that detail right.) No, I don't need to lose weight; if anything, I could stand to put a few pounds on, at least in terms of lean muscle mass (but that's another thread). I do appreciate the insights given in this book, though. Check the Amazon link, maybe you'll see a comment or a review which will pique your interest.
I wouldn't recommend Dr Hyman's book for anyone who is looking for an "instant remedy in 25 words or less", but rather for someone looking to better understand why their body is the way it is and how to get ahead of the curve through lifestyle changes. And rather than just saying "this is what you need to do to change your life", you get the nitty gritty understanding of *why* through a better (and admittedly rather geeky, but I'd rather have a bit too much info than too little info) understanding of the metabolic processes. And if you're the type who enjoys reading technical references and studies, he makes copious references in about 10 pages towards the end of his book.
Oh yeah, he provides some recipes, if you're in need of a leg-up there, plus a multi-page listing of vitamins, supplements and the like summarized towards the back as well.
Anyhoo, sorry if this sounds like an advert. Just thought someone else might benefit, if they're into cuddling up with a nice technical read. ;-) (I'm making perhaps too much about it being 'technical'... it really is reasonably digestible (no pun intended.)
Thanks Tim!! Also I bought your book and it is supposed to be delivered here any day now. I can't wait to read it!
Trish Oleary
I need to lose 20 lbs. in 5 weeks. I am on a low-carb diet and am taking Mega-t dietary supplements. Any exercise recommedations? I'm going on vacation last minute and need to look good in my swimsuit.
The most important thing isn't a fanatical following of any given diet. The most important thing is the truth, something we should all pursue. I'm personally interested in reading or hearing about anything that has sound scientific basis and has a proven track record.
I know from my personal experience that fat in the diet isn't my problem. My most successful weight loss has been with restricting carbs, but that is because I am (or was at least) borderline type II diabetic. That said, anyone who thinks that they can maintain Atkins induction level carb intake (20 grams per day or less) long term is completely nuts. :)
The underlying message of Dr. Atkins is the need to consume whole foods. Not conveniently packaged chemicals marketed as food products. If you get most of your meals from a box that goes from refrigerator or freezer straight to a microwave or from a drive-thru window, you are not going to be healthy.
To the others who mentioned fruits and veggies, I also believe in eating lots of vegetables and eventually working some fruits back into the diet (berries especially).
You'll also notice that Tim's plan really focuses on high quality vegetable intake.
Sure, you can rationalize that booze is either low- or no-carb, but what about the calories?
A quick Google search on 'alcohol' and 'calories' brings up a rather informative page. Here are a few choice quotes from it:
[start quote]
Simply put, alcohol reduces the amount of fat the body burns for energy. This occurs for the following reason:
1. A small portion of the alcohol consumed is converted into fat.
2. The liver then converts the rest (ie: majority) of the alcohol into acetate.
3. The acetate is then released into the bloodstream, and replaces fat as a source of fuel.
Coupled with the high caloric value of alcohol, the resulting effect is that body is forced to store an excessive amount of unburned fat calories, often in the form of a 'beer belly".
[end quote]
Also check this choice paragraph:
[start quote]
Despite the small quantity of liquid, a single shot of liquor (1.5 oz) can contain anywhere from 115-200 calories. In comparison, a 4.0 oz glass of wine contains anywhere from 62-160, with 160 being on the high end of the spectrum. Mixed drinks are where the calories really add up, ranging from approximately 280 calories for a gin and tonic to over 800 calories for some of the frozen, creamy drinks.
[end quote]
Link here:
http://www.rochester.edu/uhs/healthtopics/Alcoh...
But, feel free to chat up any certified dietician on the nutritional value of booze. Try to convince them that (wine-specific components aside) your consumption of alcohol is actually contributing to your weight loss.
I think at best you'd be able to put booze on your short list for your cheat day. That's it.
pretty much sticking to chicken, salsa, black beans, and pinto beans. Water is the only liquid i drink and i probably manage to get down 7-10 20oz bottles a day.
I've been walking 30 mins, doing free weights (15 reps 3 sets) and ab workouts every other day because i hate them so much.
saturday i cheat by eating healthy but i allow breads and pastas (which i love so much after a week of none) and i have a few beers with the boys.
i'm Male 5'11"
started at 220 (in boxers)
i now weigh in at 216. (with jeans, sandals and a shirt on to boot!)
If i can maintain a constant weight loss rate of 8-12 pounds a month i would be astonished.
I'll check back in a week from now.
later
For other women here -- perhaps a better method of measurement of sucess is not weigth but actual measurement. When I began working hard with body weight training, I gained 15 pounds in 12 months(I am tall and thin, normally). I now look quite bulky and I believe this due to gaining both muscle (specifically arm, shoulder, chest, glutes) and fat (wasit, thighs). I think this diet is significantly cutting the fat, and with training, slimming specific areas.
So far, so good. Thanks much, Tim!
A pound of fat contains 3,500 calories. So burning 20lbs of fat requires burning 70,000 calories of energy... that means in 30 days you'd have to be in a caloric deficient of 2,333 calories per day. For the vast majority of the population that means eating practically nothing. That is overly simplified but hopefully you get the gist.
30 pounds since i was in high school 5 years ago. I told my fiance i won't get married until i can fit into the wedding dress that i really want to wear. I guess i have been stuggling for so long because my mental is not in the right place. I sike myself out everyday when all i really want is to just loose the weight...it's become an obsession in my mind but all i do is nothing to help myself, any words of advice for some internal motivation, and to be able to stay consistant? The most disappointing part is that i've been an athlete since i was 8, playing 3 sports a year all the up to senior year of high school, i feel like i put all that hard work in for nothing. and i'm scared to loose the muscle that i do have, but don't want to build anymore until i can loose my fat, any advice...
i weigh 160 lbs. which is quite slim for a 6'0 male and all i want to do is lose enough fat from my stomach to get some abs. i will definitely follow this one through bc im not a quitter, but it is very difficult to drive away the temptation of a cinnamon raisin bagel for an egg white omelet.lol.
lets see how it goes from here on out.
The vegetables in this diet? Also high in fiber.
The USRDA is around 25 grams.
If the above foods aren't enough (if you eat beans and veggies 2 to 3 times a day, I don't see how your diet could be lacking in fiber), there are also products like Metamucil, or my favorite, fiber-sure.
1) Isn't niacin potentially dangerous in the doses you took? I thought the recommended daily allowance was about 18mg
2) Do you take the supplements for their individual effects or interactive effects? What would be the effect of removing policosanol from your daily vitamin schedule for example?
I was curious about what type of workout regimen would you suggest for fat loss to go along with the diet. I am starting today and i have plenty of weight to lose. Dave
I was probably eating about 1200 calories a day. didn't feel tired, and I aced all my exams too!
I finished Tim's book this past week and, since last Sunday, have been following the meal program. I have to say I feel great. I haven't felt hungry at all and it isn't as hard to keep up with as I thought. I started the week at about 210 and have dropped a good 6 or 7 pounds. I also did my first "1 set to exhaustion" workout this past Tuesday. I already had a decent build and had been working out about 3 days a week. The single sets to exhaustion, working slowly on each rep, kicked my butt, I plan on going for a second workout this evening as all soreness has dissapated.
I also started on the supplements mentioned yesterday, just the ChromeMate and the Niacin. I did some of my own research and found that the majority of studies have concluded that the policosanol did not have any major effects as previously thought.
Has anyone else had any results of note yet?
Thanks,
Dom
Here are my vital statistics and the variations I've made to the diet:
43yo man, 5'8", started at 174 lbs., exercise regularly.
I'm an ovo-lacto vegeterian, so in addition to eggs I use Yves veggie hot dogs and Instone high protein pudding.
I eat 4 meals a day, plus 1 high protein pudding snack.
I exercise 6 days a week.
I won't lose 20 pounds in 30 days but I'm very happy with the results!
I'm 183, trying to get to 140.
any ideas for recipes with lentils? I must be doing something wrong because they always turn out really bad...
Dave
I eat peanuts for snacks and I'm on this diet.
Thanks, Tim!
I have a couple of questions, and maybe somebody has some sage advice.
I started the one-set-to-failure today and the diet yesterday. I am a vegan, so I am going hard on the brown rice protein and the soy, different kinds of beans and whatever else I can find without killing anything.
I am a martial artist, have been training for over 30 years, and had started a weightlifting routine a couple of years ago, along with bag work, step intervals and just major-bloody-insane workouts, with mixed results. Main issue, of course overtraining. The fact is, for me martial arts is a life choice rather than a just workout, and although I would make it to the gym 2x/week, I was still training at the dojo 3-4x/week and have been too exhausted to do it all with the kind of intensity necessary for major muscle growth.
Here are my issues, and I wonder if anybody has any intelligent thoughts about them:
(1) 5/5 or 3/3 seconds is going to seriously mess with my speed. In my prior weight training, I was exploding the weight up and letting it down slowly. Since April 2004, my karate speed has increased significantly because of it. Will I find similar muscle gains doing 1-set-failure-reps and this kind of explosive movement? Or am I pretty much not going to reap the benefits without slow movements?
(2) Am I completely going to miss the boat by training karate 3x/week as well? The fact is, I have to go to the dojo, and when I’m there I have to train hard. So yes, going to the gym twice/week and giving myself adequate muscle recovery time is great…but I don’t really have the luxury of being one of the senior students and not showing up for a month in order to bulk up.
Sincerely,
Erik
I'm gonna start your diet plan cause like you, I have those scandinavian genes.... eveything is on my abdomen area and i want to lose 10-20 pounds plus tone by abdomen and toochy. I was wondering though if it is okay on your diet to eat between meals cause I'm a big mucher?... veggies and stuff like that. Anyway congrats on your results.... buh bye :)
After thinking this diet over and analyzing my results I have concluded that most of the weight I lost was water, this could explain the loss in performance and recovery, the quick weight loss and the quick regain of the weight I put back on in the weeks that followed the diet. I would not recommend this diet to anyone.
Currently I am having great success with the "Abs Diet" by David Zinczenko. The abs diet is very balanced, keeps me full and promotes a very healthy lifestyle. My performance in all regards has significantly increased, I am back benching and squating my previous weight, and training hard without feeling fatigued. All while losing fat (as noted from several body fat measurements)and gaining strenght and stamina. In comparison to Tim's diet, I have lost 8lbs in two weeks, and 5% body fat. If you are looking for a good, balanced, researched diet I would not recommend Tim's, but instead would point you in the direction of the Abs diet.
Good luck.
Del
the very low carb diet worked wonderfully for me.
I have a few questions for fellow practitioners. I have lost about 8 pounds in 2.5 weeks, which is just great for me.
#1: Junkfood... do I really need to eat junk food or would "refeeding" with bread, pasta, rice, etc. be enough to prevent metabolic downregulation? I used to crave junk food all the time, but after three weeks of this diet I just don't feel like it as much. I'll crave some obscure item all week, and then when cheat day comes, I'll either eat it and feel unsatisfied, or I'll just forget what it was I wanted.
#2: Cheat days... is there any biological reason that setting an arbitrary 24-hour or less window would be *worse* than a proper cheat day? i.e. could I cheat from Friday at 5pm to Saturday at 12pm? This maximizes my social opportunities, like eating at the movie theatre or going to the pub with friends.
#3: What happens if you take your cheat day on Wednesday on one week, and then Monday on another? Does inconsistent cheating (still only once per seven days) affect insulin and metabolic rate while on this diet?
Also, I love beans, but am leary of the side effects of all that fiber has on me the next day. Any suggestion?!
Any suggestions? I have found some really tasty vegan burgers and still eat some dairy for the time being. Thanks
I'm a vegan and have been doing this diet for two weeks now. Here are my recommendations:
(1) Go to a Whole Foods or any good natural foods store and get a hold of a jar of brown rice protein. The stuff is great for you, doesn't have any of the allergenic or estrogen downsides of soy, and is 80% protein with nearly zero carbs. Get *unsweetened* soy milk at the same market, and get a hold of any artificial sweetener that suits you. Put about four tablespoons of the powder in your blender with the soymilk and sweetener, and it will be an awesome protein blast. Ice is good, too if you like cold smoothies.
Don't try to just stir it in a glass, because it clumps up and tastes like dirt.
Also, if you work out, you can use frozen strawberries instead of ice and add a banana within two hours of exercising.
(2) Learn to cook as best you can, if you haven't already. I've been making vegan chili, sundried tomato hummus, etc. to get more protein load.
(3) Tofurky dogs are your friend. Eat them daily. They have 25g of protein apiece and are low in carbs. Yves dogs are good, too.
(4) Go to a Trader Joe's if you have one around and stock up on cashews, other nuts, and Thai Soy blocks. The latter taste scrumptious with just a dollop of ketchup. If you don't have a Trader Joe's, you can get all this a Whole Foods or a natural foods store, but it's a bit more expensive.
(5) Boca's good, Morningstar Farms is good if you eat eggs and milk. Just check the carbs on the latter. Some veggie patties have lots and lots of wheat and brown rice.
Hope this was helpful!
I'll tell ya, my weight has stayed about the same, but I'm lifting more weight at the gym in *every* category, and my wife says my butt looks smaller. I then tell her to stop objectifying me, who does she think she is, I'm a grown man. Then she hits me, and I cry.
Peace,
Erik
Many thanks for your thoughtful and detailed reply! OKay, I have a few follow-up questions...
1. This diet is gonna be a challenge for me, I'm sure...I love my carbs and all my white grains, and prepared foods. Thanks for encouraging me to cook!
2. How much soy milk should use with the rice protein (bought some tonight--chocolate. yum.)? Mine was a bit chalky tonight, but added a small bit of blueberries and some coconut milk.
3. I love nuts, legumes, etc. but they don't love me back. They hate me the next day. It's horrid. Any suggestions?
4. I don't care much for the Veggie Dogs--how do you prepare them? is mustard ok on them? Maybe I need to revisit them....I like the Dr. Praeter's Veggie Burgers...all natural and good source of veggies, but is 19 carbs too much??
5. Today was my first official day of the diet; was not too terribly bad. What will all that soy do to my estrogen levels??!
Glad ro hear your wife likes your butt, even if you feel cheap. LOL. thanks again!
Marty
Sure...I'll give you the answers I can. I'm no expert, that's for sure, but it seems to be working for me.
1. Challenges are good. It makes us think about what we eat, and if you learn to cook, the ladies will line up. Really, they'll have to, because if they mob, you won't have room to cook.
2. I use soy milk liberally. Me, I wouldn't use chocolate, unless it has *no* sugar, which includes "evaporated cane juice". I love when they say that. Um, Mr. Label, do you mean, "liquid sugar"? I thought so. I use either Silk Unsweetened (*not* "Plain", which has sugar), which you can find at a Whole Foods, or Trader Joe's unsweetened soy milk. A good thing about these is that they also have vitamin B-12, which we vegans don't get in our diet.
3. Don't know what to say about this one. Drinking lots of water seems to help me with gas and keeping the friends and loved ones I have. This cool product called "Bean-O" is good too (can get at any good natural foods store), completely natural, and may work with your nut problem (those two words sound just wrong together).
4. Oboy. Me, I love the veggie dogs. Now, back when I ate bread, I'd take a good ol' bun, spread Veganaise and ketchup on it, stick a dog on, put sauerkraut on top, and pile veggie chili on top of that. One of the most delicious things on the planet. Forego the bun, and I'll bet it's still awesome.
Another thing you can do is get the Spicy Italian Tofurkey dogs, cut 'em up, and put 'em in chili.
re: carbs, the Atkins diet recommends 21g of carbs a *day*. So me, I wouldn't eat them Dr. Praeter's burgers. I try to keep the carbs way down.
5. Congrats on your first day! May there be many more :-)
Re: soy estrogen levels, there is plenty of conflicting literature. Try these links:
http://findarticles.com/p/articles/mi_m0FKA/is_...
http://www.drlam.com/opinion/soyandestrogen.cfm
http://www.annieappleseedproject.org/dietricins...
http://www.utne.com/issues/2007_142/features/12...
http://www.schsa.org/PublicHealth/pages/healthR...
The answer, in my opinion? Which is going to give me larger man-boobs? Soy or McDonald's? I'll take my chances with soy.
*However*, I think it is important to look for "non-GMO" (GMO=genetically modified organisms) soy protein sources, and this can be tough, because soy is the single most genetically messed-with product there is.
That said, I hope this all helped.
Peace,
Erik
I am going to do this for 30 days straight, starting when I next go food shopping [I need to prepare].
I'm going to be best man for my best friend in about 6 weeks time so this is just what I need to fit into that suit I bought right before I stopped smoking and piled on the pounds. I'm now 14 stones 4 lbs, thats 200 pounds to you guys in the USA (England here). It sounds like people like it and the available choices are tasty and easy - so - I'll see you in 30 days with before and after weights.
Mark
It sounds a bit like the Body For Life WOE with a dash of South Beach, actually.
I exercise a little every couple of days (stationary bike and some arm weights) and 12 days into this diet with all the cheating I've done I have gone from 207lbs to 198. I know I'm not losing muscle mass because every time I work out I add distance to the bike part and reps to the arm part. I also drink over a gallon of water every day, it helps keep your metabolism up and keeps you full, so I also know I'm not losing water weight.
So far this has been a good diet and I like how I can get away with cheating and i still lose weight. I'll check back when my 30 days are up and let you know how much weight I lost. I'm currently working on lowering how often I cheat, but its difficult when I am out with friends.
feedback : i lost 12 pounds in 6 days the first time i tried this, then a further 12 pounds in 12 days about a month later.
word of warning: a day or two of regular carb eating will see 3-4 pounds re-emerge but it can be easily lost again by returning to the diet.
the follow up to the Protein Power book covers 'maintenance' levels of carbs, so i guess this is better as a permanent eating plan than as a diet.
Tim mentions in the original post that he eats like this the whole time. Not a bad trade off, all things considered.
Tried the diet for a week. I am lacto-ovo vegetarian, female, 5'5" 142, looking to get down to about 125 lbs. I have lost no inches so far(I don't have a scale). I have been pretty strict on the diet and was surprised not to lose any inches.
Maybe this works better for men than women? I will post an update in another week.
I am 5'4" female who started this diet with a weight of 148lbs. It has been 2 weeks, and I am 140 lbs. I have had two crazy days where I ate McDonalds for breakfast and dinner, and ate a whole pizza for lunch with icecream for dessert. But right after, I get right back on target. I think that those who complain of losing no inches have probably not been as dedicated to the diet. Stop cheating, bc. it does not help. You have to first have discipline to lose the weight bc. a bite here and there really does add up. Save all your urges until your one fat day and you will be fine. Oh, btw, my goal is 128lbs. and Im almost there :)!!
I answered this above...I'm a vegan.
Thanks,
Erik
A great breakfast choice: low or non fat vanilla yogurt/a big fat chopped up apple/a half a cup of a higher protein granola like Bear Naked...it feels light, has a good protein to carb to fat ratio, and tastes damn great. Of course you can subsitute whatever yogurt you like, and mix up the fruits.
Tim: Just finished reading your book this morning. Thank you. I'm inspired.
One thing I keep noticing not only with myself but with the world around me: Minds are so rigid. One of the most importan first steps to living a more alive existence is to realize that your mind has simply been thinking too small.
First of all, congratulations. It seems to me you've got it sorted. You are inspiring. I am a vegetarian, but trying your suggestion. My question. Is it possible to add boiled potatoes? Second question. Which spices are allowed to add? Are there spices not allowed? Final question. Is it allowed to add nuts? If so, which ones would you recommend?
Good luck!
i saw a diet similar to this one in one of my sisters magazines so i decided to do it, and i lost 20 in a month it works ridiculously well if you stick to it the weight just melts off of you
To my question...I have been wondering if diet also contributes to RLS. Do you know if this type of eating would help relieve the condition?
Just browsing the selection of Blogs after reading the 4-hour workweek, and I came upon this discussion. I have a couple of questions that I'm hoping someone will be able to answer.
1. The 'binge 1 day/week' concept is said to safeguard against the Thyroid down regulating your metabolism. My challenge is that my thyroid function was permanently stopped w/ Radiation therapy due to Graves Disease, and I now have to take a daily pill to control my metabolism. (This is also partially the reason for my weight gain). Does the 'binge 1 day/week' step make sense for me, or will it have negative effects, since my metabolism is not naturally controlled?
2. I really really dislike legumes. I have never been able to eat any of the beans mentioned in Rule #2, are there any other substitutes that would accomplish the same results? (I do like green & yellow beans, but I don’t' think they are Legumes).
Thanks in advance,
Marc
Beans and Legumes are slow digesting carbs (low GI). Your Body does not need to produce as much insulin to digest these than "White Carbs". The digested carbs your body does not burn is then stored as fat. Slow digesting carbs are more likely to get burned as they are digested during your day to day. "White Carbs" are good for post workouts since your body needs a high level of energy. "The Glucose Revolution" book explains how the body uses Low and High GI foods.
Stephane
July 27th, 2007 at 6:03 pm
I have recently discovered I have Restless Leg Sydrome.
Have you been tested to see if you have Sleep Apnea? I recently found out that I have it & RLS. Now I use a CPAP machine during sleep and no medication. I'm no longer kicking around and wake up feeling rested.
Good post BTW, thanks!
Hopefully it helps someone else too.
SK's Spicy Black Bean Dip
Mix:
1 tbs. Olive Oil
1 tsp. Red Wine Vinegar
1/4 cup fresh squeezed lime juice
2 tbs. minced chipotle pepper (it is canned, and can be done to taste of course, it's hot)
1/4 cup chopped cilantro
Then add:
2 16oz. cans of black beans (rinsed)
1 large green bell pepper
1 large tomato
1/2 red onion
1 avacado
I like to chop up the veggies pretty small but of course it is up to you.
I hope you enjoy!
This is slightly off topic, but also very pertinent. I travel extensively, as I'm sure you now do, and have great difficulty with consistency of any good food. So often at airports, or hotels, or wherever, you simply don't have much choice. If 75% of meals are restaurant meals, how can you keep a reasonable diet and still roam the world?
Thanks!
1) Order lean meats; chicken, fish, turkey, London broil, tenderloin, and flank steaks (avoid rib eyes, t-bones and other fatty meats)
2) Replace sides with salads and other low GI foods
3) (If your at a restaurant) ask the type of oil they use and avoid trans fats, request they do not add butter to your steak (most steak houses add 300 calories of butter to enhance the presentation of your steak also true for vegetables and fish)
4) Order salad dressing on the side
5) Avoid eating three meals in one setting (appetizer, entrée, desert)
6) Try ordering only a appetizer and a salad
7) Look for items on the menu that are baked, grilled, broiled, poached, or steamed.
8) Remember its ok to make requests!!
In the restaurant or hotel its not very different from what you would normally eat at home only difference is that since your not the one preparing it, you need to inquire on the steps were excess calories and unhealthy foods could find there way into your other wise healthy meal.
Does anyone have prior experience of the abs diet and how it compares to this specific one?
Now, speaking of which, I would like to point out that such GI based diets as the Nutrisystem are great, however for people like me who are sensitive to the preservatives in the packaged food that is provided, it is not a good option (in my case I had some pretty bad allergic reactions).
On the other end of the spectrum, some diets that require severe portion restrictions or long periods of fasting also prove to backfire; most of the time I end up gorging myself (mostly in the middle of the diet plan).
It seems sensible to go on a diet like this, although I am hesitant to believe that so much weight could be lost in 30 days (but seeing is believing, right?). Overall, this diet does seem very interesting and realistic, and I think I will try it.
Thanks!
without beans this diet is going to be a little rough, but the few comparable substitutes would be; bulgur wheat, corn, rye kernels, barley, sweet potato, oatmeal, and fetuccine (although this is one of the best pasta's to eat, still use in moderation). well most of these foods are not going to get you bodybuilding ripped, they will make you lose weight if you eat a serving with your meals as described above.
Lets start with the basis, regardless of the hype dietary supplements do nothing substantial... bottom line is: if your daily routine dose not give you results then no dietary supplement will give you contrary results. second thing (some people will disagree with the advice i am going to give you but this is the blunt truth without ornate tangents!) i know what a love of food is about, however, there is going to be a time where a CHOICE has to be made! do you want to enjoy food or look good? serious about weight loss? you need to look at yourself and have to ether acknowledge a period of mundane foods or continue with a less then happy lifestyle. if your ready the secret to weight loss is simple, here is a start for any serious person:
at the start of each day fallow these steps 1) make 2x 4oz of chicken/turkey (no butter or high fats or breading). 2) make 2 salads place about 2 cups spinach or any greens in a bowl or any container, small handful of favorite vegetable, little cheese or nuts (helps if it has a lid like glad ware)
3) place one chicken on top of salad close lid (there is your lunch and dinner) when ready to eat make some healthy dressing (balsamic vinegar, mustard, ginger) 4) make breakfast this can be a protein shake if you have to run or a egg white omelet with some feta cheese and onions peppers, add a slice of whole wheat bread.
5) 8'o clock snack can be cottage cheese and veggies or even better would be tuna and hummus or for something more conventional try your favorite fruit.
6) fallow this for three days and on the fourth day have a bowl of oatmeal in the morning with some beans with your chicken or turkey salads. do this pattern ---- three days of low carbs and fourth have some beans and oatmeal.
6) REPEAT!!!! EVERYDAY until you reach your weight goal. this is actually the most important aspect, the body is very good at reaching equilibrium so in order to lose weight you have to stay rigid and once your at a weight you feel happy with it is easier to maintain your body and you can return to a normal but healthy diet!
also very important if you "fail" and eat something you know you should not have, remind your self its ok and regain your mental wit dont binge eat and keep going because you feel your diet is over. also i think its good practice to make up extra calories by going for a run or a long walk.. eg if you eat that ice cream sundae prepare for a 2 mile walk or run
I have a few questions:
1. Can rye bread from the health food store be eaten? This is rye without wheat. Just rye flour, water, sea salt, yeast and ground caraway. (ingred. in order on pkg.)
2. Can light rye crackers be eaten? again the ingred. are rye, water, and salt from WASA. (ingred. in order on pkg.)
3. What about Millet? Millet is not considered a grain, it is considered a seed and it is full of vitamins, minerals and even a little protein, not much. It cooks up like rice with a nutty flavor.
Thanks from your time, can't (weight) to hear from you. Sorry I couldn't help my self. lol
ps. rye bread is better then brown rice, crackers are slightly better then the rye bread; millet is better then the crackers and finally red lentils are slightly better then the millet ; )
I feel that I am at a good weight now, but my problem is that I'm not sure what to do now. I have started eating some berries along with the basic diet and have considered other additions: whole grains, soy milk, etc. What suggestions can anyone give me on how to ease off the diet without regaining the weight? Thanks!
go on a normal slow carb eating plan. basically keep four meals with the main components of meat around 4-7 oz/ vegetables (as much as you would like) / carbohydrate 1/2 -1 cup. the larger portions are for males or very active people. so in your case i would advise you continue with the same meal size with the addition of oatmeal, rye, brown rice, low fat diary and other equally healthy foods that you have not been enjoying. i also recommend buying a low gi or slow carb cookbook as they can help guide you in the direction in picking foods to maintain a healthy lifestyle (a great one are the GI planner cookbooks as your whole day can be neatly organized with 4 great tasting meals). remember its portion size (calories) that makes people gain weight dont think by adding different sub-sets of foods you will magically add inches to your waist, just dont go super sizing your meals and you will be fine: )
anyway, i have some queries here.. i hope somebody could help me on these:
- tom mentioned some supplements, specifically Chromium Polynicotinate (200mcg), unfortunately the only type i can find is Chromium Picolinate (200mcg), would dat be ok? whats d difference?
- and could the diet be a success even if i dont take supplements or only one from the mentioned type of supplements?
i hope someone could answer these.. thanks thanks! ;)
a) 1 portion lime-marinated, grilled chicken breast cut up or shredded
b) 1 can black beans
c) 1 red/yellow/orange bell pepper, diced (I actually used .5 red and .5 yellow)
d) .5 Vidalia onion, chunked
e) 1 clove garlic, minced
f) small amount olive oil
Preheat pot with olive oil, saute the veggies, add the black beans and bring to a boil. Add the chicken and simmer for awhile. Enjoy!
Because of the prep time involved and the fact that I still have a 60-hour work week, I intend to double the ingredients and make a crock-pot batch for next week.
THANKS IN ADVANCE!
Maybe once I accomplish this goal of reaching a healthy weight, I can start work on the other dream I discovered while reading 4HWW--playing guitar on stage to at least 100 cheering fans.
Thanks Tim--I think your book changed my life and certainly extended it!
Question.....I still retain an area of fat between in the lower abdomen that is real stubborn. Any suggestions???
Also, for more scientific back-up to Tim's Plan, read "The Carbohydrate Addict's Diet", Dr.'s Heller & Heller. One can actually become addicted to carbohydrates. Thanks for all the positive blogs.......
I've been living this diet for 30 days now. Just finished and wanted to let you all know: it absolutely works! I've lost 18 lbs. and gone from a waist size 38 to 34. I'm working out 3 days/week (weights only) with a variation of the "1 set until exhaustion" tim recommended in another post. I've got better muscle definition, a ton of energy, and i'm weighing less than i have in 5 years. I'm going to keep going with this and see where it leads... Thanks again for the great information!
I've heard the peanuts are also under catagory of legumes. Can it be consumed in this diet?
Thanks
This is great stuff. I tried this and today is my 4th week. I have lost 17 pounds on the scale. I had a question on how you tracked your 10 pound muscle gain? I tried your HIT/strength training suggestion as well. Doing weights only twice(upper/lower body) a week for 30 min tops. I have saved a ton of time!! I do cardio 5 times a week but I consider it pleasurable/stress relieving. So I certainly gained some muscle but I haven't found a good way to track it. I am ready for another 4 weeks on this protocol ;-) Love the glass of wine part best.. hehe
If you simply go by the meal plan above, I assure you that you will love yourself again for just simply doing this! This meal plan is your "low carb" meals to start with. Or "slow carb" rather. I have shrunk from 2XL shirts to L. I went from 40-42" pants to 34-36" and have lost 50lbs since Jan.07. I promise you that this works! I've never seen anything like it and I have tried them ALL! Now I have backed off the last month and a 1/2 and have still lost. This plan kicks your matabolism into high-speed.
Be blessed and I know this will go well for you!
Tim H.
Maumelle, AR
Thanks for the blog on how to lose 20lbs in 30days. I am going to try this method. I am getting married in 50 days and need to cut some weight fast! Nothing like a looming deadline to provide focus. I will let you know how I do and what I am doing. Since I love to cook I will post some recipes with these basic ingredients. Scale today says 297lbs. Here I go!!!
Just I went further to open water swimming, and strenght training is in my life since I could put it up with my bones around 15 of age. Now at 44 being a female of small bone structure and short build (read Zwerg)I still am around the struggle to fill in a bit at least my fragile wrist and 4 years ago I have been suprised with the hyper of my thyroid (I was shaking like Muhammed Ali).
I will test your ideas for sure, and I have been already controling my T3 and T4's with mind power and low-worry-diet (what doesn't kill me, will make me only stronger - wait and see).
Sometimes I have quite to the point of out-of-cage fighting with some persistent road-block-heads, who have insinuated too much I am an anorex bic, sura I wanna fill the gap on my wrists and am not that much happy with 96 - 105lbs oscilating in constant decades, however I had proven jab power just to end malicious comment. Isn't it some progress?
I can only recommend your low-carb-diet and at least for me it tastes delicious. I ate 6-8 small meals a day, blame my T3 and T4 I don't care, so far I am happy with it and without taking that methazole thing to kill my hyper. I took it for one year and went off with my own experiment to substitute the killing chemicals with brain power and protein intake. The more I read and hear around, the less I worry too, and it helps a lot.
I HAVE YOUR 4HWW EBOOK!!! YEAH! Where is the Portuguese edition? :-( I have 3 nephews who still don't read English...
Loulou
Then gained 1-1/2 pounds on my "go wild" day, dammit! "Boo!" (And I didn't go COMPLETELY crazy, just a little candy and pasta!)
But I think having the day off to look forward to helps me with my will power on the other days. When I'm tempted to cheat, I tell myself I can hold off for a while longer because my day off is coming up! It's a "reward" day for me. Unfortunately, it also sets me back, just as Mike in NC said, above.
So my net results after 2 weeks... only 1 pounds lost, as I gained 1-1/2 pounds each day on my 2 "off" days. (How come I can gain 1-1/2 pounds in one day but can never lose that much in one day? Grrrr!)
OK, I'll be honest... I cheated a bit and had cereal (Kashi) for breakfast a few times during the 2nd week. And I slacked off on exercising (but with the title of this post, I figured that wouldn't matter... it did). And in the middle of my 2 weeks, I had a week-long monthly "visitor" that screwed up my system (ugh, what we women go through!) that I'm blaming for my (hopefully temporary) setback in week 2.
When I stuck with it and exercised (my 1st week), I lost quickly. So I'm gonna continue doing this... without cheating and with more exercise. Not sure about giving up the "Day off" or not. I see others are having mixed results with that part.
Thanks Tim!
I dscovered the secert to fixing beans a while back, so that they turn out rich and creamy in a fraction of the cooking time. Just add 1/2 teaspoon of baking soda to the mix, after soaking them overnight. Cooking time is about an hour or so. Cooking the beans in low-sodium chicken broth, maybe with some garlic and onions... yum!
Oh, and no gas! be sure to rinse them well after their soak.
So far here's what I've got. I started at about 153lbs and 15% bodyfat or so (not exactly fat, but a little soft). I dropped to 146lbs within the first few weeks... fearing I may be losing some muscle I upped the portions slightly and am at 148lbs at the moment. Haven't measured my body fat, but my waist is about 29" at the moment (smallest it's ever been in my life).
I don't know if I'm obsessing over it, because I've honestly never been ripped and I'm getting pretty darn close with this diet, but I feel like I fluctuate constantly. Last few days I feel like I'm getting soft and could swear the 2lbs I gained back is just fat and not muscle at all. Could there be other factors involved, like water retention? Should I add cardio back into the mix (I've done light-medium intensity cardio off and on for years and could swear it never made any damn difference at all in my physique). I seemed to lose fat very rapidly at first with zero cardio, but I wonder if something has changed (like slowed metabolism).
I know actual weight is probably a poor judge of what's really going on (since today, for example, I went from 150lbs this evening from carrying the last 4 meals, to 147lbs after a quick bathroom stop)... but I can't figure out why I seem to look a little different on almost a daily basis.
I wouldn't worry too much, definitely sounds like you are obsessing. The 2lbs could easily be water weight. I weigh 180lbs (my natural weight for 4-5years now), and have a waist of 31 inches. Do not sweat a few lbs.
Monday is Chest and one tricept exercise.
Tuesday is Back and one bicept exercise.
Wednesday is Abs and 30 minutes of cardio.
Thursday is Shoulders and 3 to 4 Tricept exercises to include dips.
Friday is Legs and 3 to 4 Bicept exercises to include pullups.
Saturday is Abs and 30 minutes of cardio.
Sunday is light abs and 30 minutes of cardio. My weight load is at least 65% of my one rep max.
I hate cardio so I do ten minutes on the bike and then run to the elipticle for ten, and finish on the treadmill for ten.
When I wake up I have a Protein Shake (40Grams of protein) and workout an hour later. I have another shake in the last half of my hour workout. I eat a meal one hour later consisting of two peices on whole wheat toast with butter, some tuna with vinigar and olive oil wixed in, and three boiled eggs. I chase this down with a 12oz glass of skim milk. Two to three hours later is almost the same thing. Two to three hours after that I have 2 peices of french toast three boiled eggs and a banana with a glass of milk. Finally two hours after that I have another protein shake. I drink water throughout the day especially before, during and after my workout.
While it may seem like alot of exercise, I think I found my happy balance. I'm hungry almost all the time even though I've increased my food intake by double, and I feel like I have a lot more energy. I'm also sleeping better, and my skin is starting to look smoother with better color, and by split training my chest and tri's I have been able to overcome a shoulder injury that I received in Afghanistan. The added muscle growth looks great too. I have about 20 more lbs of fat to loose and expect that it will be gone in the next three to four weeks as my metabolism gets higher with a more lean tissue in my body.
One thing I do, is if I really really feel like I have to have an icecream, I go ahead and eat it. I think a lot of dieters quit after they give into their urges because they feel like they've failed. I look at it as just reward for hard work in the gym. If I want it, I'll eat it. This way, I go right back to my routine like I never missed a beat.
I hope by sharing my routine, someone might be able to find something in it that will help them adjust theirs.
A great pre-workout protein shake that boosts energy.
1 small container of yogurt (I prefer strawberry/banana lite and fit)
1/8 cup peanut butter
1 serving of protein powder (I use GNC's 100% chocolate Whey)
1 handful of pecans
1/8-1/4 cup of soy milk
1 cup of ice
mix in blender. If you weight train seriously or are looking to get bigger muscles add in an NO2 supplement (I use NO explode)
surprenant2@hotmail.com
I am 18 yrs old anweigh 70 kg ( 178 cm) I want to lose about 10-12 kg because i am interested in modeling. However i want to do it in a safe way to aoid any poblems with eating disorders. Will your diet enable this even though i am on a limit, only wanting to lose about 10 kg? and then keeping it that way. I eat a lot of whole grain already becuase my stomach can´t cope with white carbs at all. Is it possible to eat wolegrain pasta and rice or are they completley out of the picture?
Beware of anything that says low fat, reduced fat, or fat free because those products are usually loaded with sugar and carbs.
However, there's something that concerns me. Since I ate breakfast (egg whites with one whole egg and lentils) at 11am, I have had no appetite, at now 6:30. Should I keep eating even though I am not hungry?
This diet really works great for me!!
Just another example where less is more. I'm 25 and have been working out off and on since I was about 15. I've done every diet and workout program, including the ridiculous stuff you find in bodybuilding mags (that require several hours in the gym per week, and dozens of sets per body part). I've never been ripped, maybe 14% bodyfat at the lowest.
Now I work out only 2-3 times per week for 30 minutes. It's easy to find the time, and I can go 100% every workout (I do high intensity training, 1-2 sets per body part). HIT is hard to buy into at first..like most guys in the gym these days I was addicted to pump, convinced that countless redundant sets were the only way to put on mass and have definition. It just isn't true.
Right now I'm adhering to the diet 80-90% of the time, leaving my cheat days for when I go out with friends. However, I found it's not as hard as you'd think to follow this diet even in restaurants. Order a side of vegetables and don't touch the baked potato. I also drink about 2-3 bottles of red wine per week...not that I recommend that, but it hasn't affected me getting ripped.
I'm not really sure how I feel about cardio at this point. I've done so much of it in the past and gotten very little results for all the time it takes (and most the time it just made me more hungry and burned off muscle). I can't help but notice how 90% of the people in the cardio room at the gym are fat, and I never see ripped people doing cardio. I figure any cardio I get around to doing will either be outdoors or something social like a sport. I'm not spending another minute indoors on a treadmill.
1. In empty stomach drink a glass of fenugreek seeds soaked in water. take a teaspoon of fenugreek seeds and soak it in a glass of water overnight and then drink in the morning.
2 breakfast. very imp meal. dont eat low carb breakfst. you need energy for entire day. Have three toasts with egg white omelette and a cup of coffee with sugar free.
3 lunch- normal light lunch. have salad, brown bread and one portion of white meat or curry and then eat a fruit.
4. evening have a cup of tea with bran biscuits or proteinous biscuits or eat a grilled sandwitch(no mayonaise or low fat cheese)
6. You need to have very light dinner. try fruits and milk or a bowl of wheat flakes/corn flakes in milk. Try to finish your dinner by 8.30pm
Dont sleep immediately. take a walk or just roam around in the room.
You will lose a lot of weight if you relegiously follow this.
ppl i did start this diet; its my third day today but i feel im bucking up!! is this normal to bulck up b4 loosing weigh?!
plz reply soon.
thanks
I think it is normal to buck up, as in get more energy.
Eating less, especially combined with eating better, means your digestive system is doing much easier work which in turn means you have more energy.
I know when I have had stuff to do over a day or two that I simply MUST do-to stay alert and 'with it' energywise, I have skipped breakfast and lunch and eaten when I have finished doing what needed doing and then only a light meal (not advised - eat properly and regularly folks)
If you meant buLk - then I dunno :)
Mark
and im eating 100 times a day.. no oil no carps, just chicken lentals and vegies.. all boiled! all healthy
today 4th day and i havent lost anything .. if anything i feel heavyer! i dont know if its just in my head coz of the amount im eating or will i actually gain weight?! but then i think about it and say how will i put on weight.. im not eating anything faty at all! this is the first time i actually stick to something and get to the forth day!! i dont wana screw it up! my sisters wedding is in december and i really wana fit into a nice dress!! i weigh 83kg now!! i was 74kg 2 months ago but got cought up with life and didnt think of what im eating!! im 21 i wana look pretty!! ppl help me!!
Sam x x x
Thanks for the book and blog. This is great information. I read your post about being a lacto-ovo vegetarian and your recommendation to add 1% milk to the meal. I don't like milk but can do yogurt (unsweetended of course!), cottage cheese or low-fat chesses, although this breaks the "no white food" rule. Can you comment on this?
are you guys sure it works? Caus I don't and want to do exercise and eat at the same time.
Love ya lots
Deirdre
I have just started the diet and I'm on day 2. Boy the bean part is a killer but I'm dealing with it; :no pain no gain!"
I know we can have peas so I am assuming we can have pea soup right? And how about canned Lentil soup or is that too much sodium? I would appreciate any feed back on my questions. I will update my progress as I go. I want to lose 15 lbs so I hope this works. :) Good luck to everyone!
Say a prayer for me, wish me luck or do whatever you do.
I have been following the fat loss program for about 2 months now and the muscle gain program for about a month. I start Aug 1 2007 at 5' 8" 240lbs 38" waist and as of today, September 26 2007, I am currently 213 and 34" waist. I have followed the "colorado experiment" the past month and have noticed substantial differences in the tone of my arms and strength as well. My overall goal is to drop down to approximately 190lbs.
I have been following a low-fat, low-carb, high protein diet, taking the 7th day of each week off the diet. Excersice has been mainly walking and jogging with some swimming occasionally. I have been lifting weights for almost a month, I have not noticed such substantial gains as the colorado experiment; however, as I had previously mentioned, my personal gains are far more than other work out/diet programs I have followed.
It does work, you just need to stick to it
Lynne
I have a quick question -- I know it says black beans, but are red beans okay too?
Thanks!
Nick
Since there is so little conclusive information by women in these comments, I wonder if I could ask you your age?
Sally Siegel who commented on August 2nd, said she was 60, and refers to a marvelous reduction in cholesterol levels, but she says nothing about her weight or body tone.
Also: are you using canned beans or soaking them overnight and cooking them yourself?
If you are taking the day off, as Tim advises, how does this affect your overall progress?
Thanks,
Gabriella in Spain
If this not, please, tell me what to do to keep skin healthy.
Need advice, criticism, recipes or just plain support.
What I found out is that instead of having a "go wild" day, every couple of days I reward myself with a piece of chocolate.. NOT a bar.. but a piece. This way, I don't have to have a binge day because I'm not tempted to, and I haven't been tempted. I had a chocolate muffin with chocolate icing one night (I think my third day) and I STILL lost weight when I checked my weight in the morning. I still go to school, so it's easier for me to eat the same meals over and over again. This is my normal schedule:
7:00am - One whole egg with black beans and a cup of cappucino.
11:00am to 12:00am - Peanuts. (If you grab a small handful of peanuts every 15-20, I find it keeps my metabolism racing.. and I can feel it by the end of the day.)
2:30pm - Plain beans, doesn't matter which kind. I probably eat about 1/2 to a cup depending on how hungry I am.
7:00 - 8:00pm: For dinner, about 95% of the time we have a lean meat and some sort of vegetable, which is great.
11:00 - Bed.
It's not that hard to choose a selection that follows the rules at a restaurant. For example, if you want a burger, order it without a bun, and a salad or other vegetable instead of french fries. This way, it's several hundred calories less, and few carbs.
Ladies, to those who want to lose weight.... I AM a female myself. If you follow this diet, and you can't seem to lose any weight, it's possible you might need to downsize on your proportions, drink ONLY water, and eat more vegetables rather than legumes for a couple days. Or maybe, cut back on the "go wild" days. Its also possible you're not determined enough. Get a little more sleep, too.
Next week, I will post my progress on this site. I will, however, be checking back everyday to see the progress and comments/questions others leave, and reply to them.
Start weight: 157 pounds
Current weight: 153
Goal weight: 125 pounds
I get extra guacamole too.
Eric
Lynne
I'm going to respond to several people/posts with this comment, so please bear with me. :)
Regarding the beans...besides additional protein and calories, they do have a diuretic effect. I only learned this through a web search that was triggered by my own body's reaction to the diet.
I am a 48-year-old female and have lost 10 pounds in a couple of months. I do cheat one day per week...and I cheated for a whole week while on a scuba diving vacation in Bonaire. The diving seemed to make up for the cheating so I didn't lose any ground that week. Yea! I have noticed, though, that the "cheat day" results in my weight loss forming a spiral pattern instead of a straight down pattern. Now I'm learning to moderate my cheating to minimize the up-tick on the scales. I am halfway to my weight loss goal...and intend to be at my goal before the holiday season begins!
I love this diet because it's become something I can live with. Most diets fail because they don't become a part of one's lifestyle.
Keep up the good work, everyone!
I started the diet on September 21st and have lost 5lb in the first week. It is good so far. Will keep you posted.
-Siva
thanks Tim! Ijust started this diet this morning :) I'm 33, prof musician, and went from a fairly fit guy to a married guy 4 years later...and 18 kilos heavier! Sick of it...its not me, and affects me in so many ways. With the birth of my son, I feel motivated again. Before i got married, I worked out heavy to failure, one set, and only once a week and got so strong...this is after years of volume training. Mike Mentzer just was so logical that I decided to give abbreviated hard traing a shot. I ended up doing full range squats with more that my bodyweight for 17-20 reps (the hardest thing I've ever done tho...) but in a week, I'd break all my records without fail. So I've gone back to it and feel great already. Boxing, MMA, swimming and walking were all done in a week so my diet was terrible but didnt matter as I burnt it all off. Now with a family it isnt possible to train like this- so the diet which is very convenient and easy, WILL do the work...-I tried it last month for ten days- it was pure magic! By the way- it is my experience that one of the biggest lies are supplements. So much money and it is a hoax. Why else does the latest greatest, go out of the market so soon, only to be replaced with the next? Garbage, thats why. The best gains i made in strength and fitness and speed, were supplement-less!
Will keep you all updated on my progress...
ps keeping a journal is brilliant- it was going thru my old journal that inspired this re-dedication. tchau!
Ijust started this diet this morning :) I'm 33, prof musician, and went from a fairly fit guy to a married guy 4 years later...and 18 kilos heavier! Sick of it...its not me, and affects me in so many ways. With the birth of my son, I feel motivated again. Before i got married, I worked out heavy to failure, one set, and only once a week and got so strong...this is after years of volume training. Mike Mentzer just was so logical that I decided to give abbreviated hard traing a shot. I ended up doing full range squats with more that my bodyweight for 17-20 reps (the hardest thing I've ever done tho...) but in a week, I'd break all my records without fail. So I've gone back to it and feel great already. Boxing, MMA, swimming and walking were all done in a week so my diet was terrible but didnt matter as I burnt it all off. Now with a family it isnt possible to train like this- so the diet which is very convenient and easy, WILL do the work...-I tried it last month for ten days- it was pure magic! By the way- it is my experience that one of the biggest lies are supplements. So much money and it is a hoax. Why else does the latest greatest, go out of the market so soon, only to be replaced with the next? Garbage, thats why. The best gains i made in strength and fitness and speed, were supplement-less!
Will keep you all updated on my progress...
ps keeping a journal is brilliant- it was going thru my old journal that inspired this re-dedication. tchau!
it's a mashed potato alternative...and tastes great!
Put a little olive oil in a pan...add a can of white kidney beans, mash them with a spoon or whatever you choose, add a bit of water to get the consistency you want, season with a little bit of salt, pepper, garlic powder, and some parmesan cheese if you wish...tastes awesome and cooks in no time at all!
I'm also a college student. I find canned veggies to be simple...most just need to be warmed...or frozen...and for meat, I usually individually freeze each piece so I use it as needed...all my meals are done in no time with minimal effort. I usually buy what i need for the week so it's there and you can just grab it!
Curious if this is listed in his book? I've been thinking about buying his book, anyone read it?
Anyhow, I'm going to be giving this a shot here in the next couple of days (have to prep the food sources so that I don't cheat) i.e. refrigerator. Does anyone know if we can add in spices, salts, ketchups, etc? Also, are refried beans ok, or do I have to buy the whole pinto's and mush them up? Can you prepare the meat with sauces, marinates, etc or do they have to be plain Jane?
Thanks, Tim, looking forward to this plan and I'm glad that you provided something so simple and free!
I lost EXACTLY 20 pounds!!!! I could hardly believe that. I followed the plan to the exact but I did not do the cheat day. That's just because I know myself. If I cheat to much, I get off track. I'm going to do this diet again after a short break! It was pretty easy most of the time!
I just wanted to mention that you may want to cut out your soda intake. I have been trying so hard to reduce my diet soda habit. My Mom and my Dad, who are both health nuts, have shown me so much evidence on how bad soda is for you and how every time you drink one it does damage to cellular structure. That's just one of the things soda does. Anyway, because you are so into fitness and a healthy life style I thought that I would run it by you.
By the way, I read your book on the plane to and from my last great adventure and I was VERY IMPRESSED! Kudos for cutting through all the crap and helping people get down to what's truly important. Our precious time here on this earth can never be replaced!
Bye for now,
Heather :)
Just wanted to let you all know that as of today, I'm down 6.2lbs... I couldn't beleive it. I started on Monday, and Friday morning (today) I'm down 6.2 lbs... I was snackin' pretty hard before I started, so I'm guessing I had some fecal matter built up, maybe a bit of bloatation from gas or something? I just find it hard to beleive I lost that much in just 4 days. I'll keep you guys updated on my progress but so far I'm following everything as above. (With the exception of oatmeal in the morning.
Daily diet to date:
Morning: 3 scrambled egg's (2 yokes removed), pepper, dash of salt.
Bowl of Oatmeal
Cup of coffee (no creamer :O(, with splenda)
The other two meals I stick to the plan, just beans, vegi's, and a side of meat. I found that bison is realitively healthy (no additives, steroids, free range, low fat) and not too expensive. I can make 3 patties for $6.
Working on a way to dice up the vegi's though, beans are no problems.
Water Water Water, one diet Dr. Pepper at night.
Lots of Dill Pickles, are dill pickles ok?
Excersize:
One five mile walk on a trail with the dog.
Same day did a workout with weights in the gym.
Next day did a 5 mile ride on the bike in 45 mph winds (burrrrrr....)
So far, 6.2 lbs in 4 days. I'll keep yah posted to keep this going, it's good to check in!
If anyone has a good recipe for vegi's and or how to cook chicken so it taste's good, post up!
L8
~Josh
Just wanted to let you all know that as of today, I'm down 6.2lbs... I couldn't beleive it. I started on Monday, and Friday morning (today) I'm down 6.2 lbs... I was snackin' pretty hard before I started, so I'm guessing I had some fecal matter built up, maybe a bit of bloatation from gas or something? I just find it hard to beleive I lost that much in just 4 days. I'll keep you guys updated on my progress but so far I'm following everything as above. (With the exception of oatmeal in the morning.
Daily diet to date:
Morning: 3 scrambled egg's (2 yokes removed), pepper, dash of salt.
Bowl of Oatmeal
Cup of coffee (no creamer :O(, with splenda)
The other two meals I stick to the plan, just beans, vegi's, and a side of meat. I found that bison is realitively healthy (no additives, steroids, free range, low fat) and not too expensive. I can make 3 patties for $6.
Working on a way to dice up the vegi's though, beans are no problems.
Water Water Water, one diet Dr. Pepper at night.
Lots of Dill Pickles, are dill pickles ok?
Once in awhile, primarily when I want to cheat or after one of the work outs I make my pretend chocolate shake. It's really good, consists of the following: 1 scoop of EAS protein powder, 1 cup of light silk soy milk, 1 frozen banana, and 3-4 frozen strawberries. (I buy them fresh, clean then freeze for shakes). It's my cheater treat but still healthy.
Excersize:
One five mile walk on a trail with the dog.
Same day did a workout with weights in the gym.
Next day did a 5 mile ride on the bike in 45 mph winds (burrrrrr....)
So far, 6.2 lbs in 4 days. I'll keep yah posted to keep this going, it's good to check in!
If anyone has a good recipe for vegi's and or how to cook chicken so it taste's good, post up!
L8
~Josh
http://www.calorieking.com/recipes/Fish-and-She...
To sum it up:
Fiber?
Calcium?
Live Active Cultures?
Almonds?
Other vitamins?
Age: 23
Starting weight: 130
Target weight: 110
wish me luck!!
To echo Rebecca (post 186) above:
"I’m confused… the title says “without exercise,� but there’s a photo of a “post-workout pizza.�
Are you allowed to eat the pizza after every workout? Cause I workout 3 days a week and I looooooove pizza.
Could someone also tell me some good recipes they have used with this diet?
I'm a lady and really need to get started losing the weight. Thanks so much for all your posts. Today's my first day. Wish me well and I'll check in later this week.
NK
For fiber have 1/2 or 3/4 tblsp of flax seed every morning (use the coffee grinder to grind the seeds into powder, only do enough for about 10 days at a time and store in a small air tight container). Just swallow them with water, and about 2 days after starting, you should see wonderful results. Always works!
For your calcium, have fresh green vegetables every day. On precisely this topic, see today's post in my blog on the side effects of dairy, with lots of links to more information.
Good luck!
Gabriella in Spain
Day 2 on the diet and so far so good. I have a question that I'd appreciate anyones answers on...are sandwich meats okay on this diet? I mainly eat turkey slices for lunch with some low fat cheese. is that allowed?
Thanks!
This is Josh checking back in... I think we are on our own when it comes to answers and what not so maybe the best way for us to stay motivated and informed is to assist each other with our own understanding of this and experience from this and past due. SO I'll start with those who posted under me;
Isabel: good luck, I also felt that once I detoxed the body (ate the diet for a couple of days) I was not as hungry as before!
Hayden: I'm right there with yah but I highly doubt we can consume a pizza after working out everytime. Pizza is actually my "Saturday" splurge as it's my favorite. I think if you put in a good 2 hours of cardio via cycling, hiking, or otherwise you could probably get away with a slice, but save the whole pie consumption for the saturday splurge.
Danielle: Welcome, excersize is really quiet simple and you don't need a gym unless you are really trying to tone up. Use a mentality of hitting major core groups of muscles such as; pushups, situps, self body weight squats, calf raises, and back up's.(like situps but for the back if you lie on your stomach and arch, no hands) As for cardio just try walking around the neighborhood, local trails, etc. If you are city confined maybe just do jumping jacks. All of these will help you out without using a gym. You can get creative with your own excersize routine just make sure you're posture is correct. As far as meals go I'm a big fan of this diet because as Tim mentioned, it's simple and mindless. You can get creative with your meals but everytime I get creatively thinking, I get hungry... so I just try to keep it basic, simple, and fast. My personal favorites are 3 eggs with 2 yokes removed and scrambled with salt and pepper along with a side of my favorite beans and steamed vegi's. For dinner I found a frozen package of pre-chopped vegi's and meat with a healthy sauce from my local grocery store. I just crack open a can of beans and heat them up and bam, instant meal. I prefer to heat all my food on the stove though as the microwave supposively messes with the chemical make up of food when "waved". I also think it tastes different. Just figure out what your favorite meat is that's healthy and lean, your favorite vegi's, and your favorite side of beans and you can pretty much make your own meals.
NK: Welcome, it's easy once you get going!
Isabel (#337) I'd think that lunch meat would be ok...but the healthier the better (smoked turkey 98% fat free)would be my guess. Just watch the sodium intake unless you are doing lots of cardio. Not sure about the cheese, I'm just trying to stick to the vegi's, beans, and meat as much as possible with the little amount of assistance (cheese, sauces, etc)
Anyhow, hope to hear from more people and I think that again we are on our own with support, tips and advice so lets chat with each other and offer up assistance!
God speed!
Josh
Week 2
Down 7lbs
so, i hope it really does happen. and i cant wait to take "after" pics that reflect real change. i'll keep with it and hopefully those of you that just started make sure to exercise!
chelsea
I am following many of your principles from a fitness point as well as the financial freedom end.
By Christmas of 2008 I hope to publish my results and path that I used to attain my goals.
Looking forward to meeting you one day so we can compare notes.
Regards, Victor
JLA, good post, stay with it and let us know the progress.
Chealsea: I'm not a female but I do know how hard it is to like yourself if you aren't "cover girl" material. I'm a mail but had 2 sisters and a mom who were very particular about their bodies growing up. This in fact is probably why I have an eating disorder on the opposite spectrum along with a few other reasons. Hang in their girl, if people tell you that you're beautiful then know that you are regardless of your weight or how you size up to the girl next to you. We are all different and IMO this is what makes us so great. Just follow Tim's advice above (given it's ok for you by your doctor) and you will see results. It's basically a glucose regulating diet (eating plan, I hate the word diet) to help your hormonal levels and sugars stay regulated. I'm not a specialist but it seems that this way of eating does help shed the excess. I'm right there with you in wanting the "abs of the year award" today but these transformations take time so just take it day by day staying on que and try to focus on more important issues like praying for the people in San Diego at the present time! Give it a shot and keep us posted, this forum board really helps if we are all here for each other! Shoot, if we do enough posts maybe Tim will open up a real forum board for us ;o) hint hint :O)
NK; Thanks but I'm just an everyday dude battling the bulge like the rest of us!
Hey Dana: I cheated today... I got word that I owed $1800 for registration and tax on my new jeep... as always, when that brown ick hits the fan, I turn to comforting tools... so I had some pizza. I started to get depressed thinking I fell off the band wagon but really, it's just one day out of the last 9 that I've been doing so well on. That's an 11% failure rate, or a 89% on a test score. Tomorrow's another day so just swing the leg back up over the saddle and get back at it again. I know I will!
Talk with ya'll tomorrow.
~J
J looks like you are the new forum leader ;)
Best of luck to everyone!
Start of Day 4
Starting weight: 130
Current weight: 127.2
Target weight: 110
Josh-
Thanks for the encouraging words!
otherwise im definetly trying this, Thanks!
I love the reminder "not to drink our calories". Over the years, I have slipped back into the sugar and cream in the morning coffee habit, and yes the pounds sneaked back on.
I believe, that when a person is severely over weight,( a 200 pound woman who is suppose to weigh 100 pounds) tries to EXERCISE and go on a DIET. T
So how's the progress coming along? Last Thursday I was doing great(part of week 2), got invited to go build a mountain bike trail and really over did it on the energy I was putting out there. So, a little thought creaped into my mind saying; "you've done so great so far and have lost 8 lbs in a week and a half, you worked really hard today so you would probably be ok to get some good food". So I ended up splurging, then Friday came and I didn't feel like the usual so I ate crap again, then saturday, then sunday... Needless to say I screwed up and gained around 3-4lbs back. What I learned from this dissappointment is that first and foremost we should make sure that when we do fall off the bandwagon that we get back up on it. Secondly, I've learned that once I do reach my goal weight that I really need to find a comfortable eating pattern that doesn't go over my daily caloric need. With all diets I've done, I've always gained back my weight. I think the problem is not the diet but rather the fact that the reason we are overweight in the first place is that we consume too much on a daily basis. I love my pizza's, chocolate ice cream with resees cups, buffallo chicken sandwich's, etc. But I think Tim is on to something here by selecting a day to enjoy that crap and then eating sensibly the rest of the week. Key for me to learn on this is to incorporate a regular 2k cal diet for the week that is enjoyable (once I get to my goal weight on this diet) and to still use Tim's concept of selecting a day to enjoy the goods. That way we don't get carried away and do all this pain and suffering to loose weight in vein.
Well, back to the bandwagon for me, hope you all are doing good!
Josh
Although he doesn't reccomend it except after a workout to refuel the carb loss, I've been eating my standard bowl of oatmeal in the morning with my 3 egg whites and 1 yoke scrambled. I'm sure I'd loose more at a quicker rate if I didn't but the thought of eating vegi's and beans first thing in the morning wants to make me gag (sp?). If you compare the carbs to the carbs in a serving of beans they are about the same. Oatmeal seems like a fine thing to consume in small quantities (bowl a day) but the point is to get rid of the simple carbs as much as possible.
What i found that works best for me is to take a diet such as this and "try" to follow it as best as possible making educated guesses based upon the "concept". If you really need something that is close to the concept to get through your days like a touch of cream in the coffee in the morning I don't think it's going to make a huge difference. I steer clear of the cheese that he says is ok to eat but offset it with the 2 tablespoons of cream I enjoy in my coffee. I also eat the healthiest and most loaded protein oatmeal I can find vs. the beans in the morning. THe rest of the day I seem to manage ok (lots of wants but able to hold out) as I just focus on the saturday free for all (within reason).
My rational is that a touch of cream in my coffee and a bowl of kashi oatmeal in the morning isn't going to blow my diet, the change is night and day compared to what I was consuming before so I allow a lil bit of room to make it possible to follow. I was on a fast food diet before so I probably went from 1-2k calories per meal down to around 300-500. I still follow this as close as possible but I don't think the oatmeal will kill the diet. Just my $.02 though, take it for what it's worth.
Not sure how many of you are sticking too it or following my posts but I found a recipe that I wanted to share. Now that the winter months are creaping up on us the weather has been getting a bit chilly here in Denver. I've been trying to figure out ways to make this diet tolerable with different meal plans and such and then it hit me...CHILI! I don't think it's been mentioned yet but homemade chili I think is going to be my lifesaver for quick meals that I can make ahead of time. If you think about it, it consists of everything we need in a meal; protein, vegi's, and beans. Last night I got brave (as I don't cook that often) and made my own chili, it turned out pretty good.
Recipe I used:
2 packets of Mccormicks chili seasoning
1.5 lbs of lean ground beef
1 whole onion
1 can of corn
2 cans of beans; one black, one pinto
2 cans of chopped tomatoes with chili's
2 cans of tomato paste.
Brown the meat, then put all the contents into a big cooking pot and bring to a boil. Let simmer and stir occassionaly and bam...chili. I'm sure most of you know a good recipe for chili and if you do, feel free to share. I wish I could of had some frito's, cheddar cheese, and some corn bread but it turned out to be pretty dang good and I know have at least a weeks worth for lunch.
L8r
Josh
Having started my new 4HWW life, I was going to launch a diet/fitness side to my online business!
Uuuum maybe not! I would need 50 virtual staff to keep up with all the questions!!
Guys, if you don't like beans, and can not sacrifice bread (ANY kind of bread), and can not restrict yourself to the guidlines of this diet..... then Don't Do It. There are millions of other diets which may be more fitting. Trying to 'change' the principles of the diet is what is making you fail at weight loss. Do it by the letter, or try a different diet altogether.
Tim - you must have a headache!
Congrats to those that followed the diet and had success, and my respect to your patience replying to all these (mostly pointless) questions!
I also fell off the wagon for a few days and gained 3 lbs, but I'm back on again. Thanks for all the posts most of them are really encouraging.
NK
So curious if anyone has hit a slow point in progress? First week I dropped 7lbs, second week I got off track and gained 3 back, now this week I'm slowly loosing half pounds at a time. I'm noticing eye sight changes of my body but the scale isn't reflecting the changes I'm seeing. Just curious if there are any long time dieters of this plan and what their experience was?
As for the 4HWW Mum above, keep the negative comments to yourself, we don't need your negativity, thanks.
The truly best way to lose 20 pounds, or 10 pounds or 100 pounds is patiently. Most diet that promise you will lose x pounds in x days may work but keeping the pounds off is the key.
Not to knock any of Tim’s strategies on weight loss. Actually they do make a lot of sense. His thoughts on NR is even more exciting and I am following many of his teachings.
The main key is to have a realistic goal and keep it in your sights. And keep moving there.
As far as dieting, you have to listen to your body, and follow what your body in saying. Strictly follow!! I for one am a little lactic intolerant. I love Clam Chowder soup. I can’t really eat New England Clam Chowder. Whoa! Don’t do it. It takes some discipline. But I have my eye on the goal.
I plan to keep it off.
http://365daytohealthandsuccess.blogspot.com/
I am a 26 yrs male, 6'1 240lbs. I am mostly fat but i am on my way to changing that, but I think i need some help. Also i was just diagnosed with high blood pressure. Is this diet good for people with high blood pressure? Is there a site that has the size of the portions or recipes? Is it also ok to supplement in a protein shake instead of chicken or just eat pork or beef again? I am Canadian and for some reason chicken is about $12 for 5 breast.
Thanks,
John.
While it possible to lose 20 pounds in 30 days, it's not really ideal. Countless animal studies show that sudden onset calorie restriction decreases lifespan, while gradual onset increases lifespan.
The diet itself is a good one, but I would only recommend such a drastic calorie cut for athletes trying to make weight. 20 pounds in 30 days is only practical if you are starting with a BMI of about 35. If you are already close to normal and trying to lean up, it's too fast.
A few simple rules. Small portions!!! No, or little breads/pastas that are white. Slowly build up your aerobic levels. Walk, then walk some more, then walk fast, then maybe run...swimming is great. Treadmills, and stationary bikes are great.
But most of all SMALL PORTIONS...don't have seconds!!
It goes without saying that you'll want to be under the care of a qualified herbalist, nutritionist, doctor or naturopath... But so you're aware, you have a ton of options for dealing with high blood pressure. The use of common foods/herbs like cayenne, garlic, hawthorne and many more can be incredibly successful, inexpensive ways of supporting normal blood pressure with few or no side effects. Also, calming activities like yoga and walking can help. I'm sure there are experts in your geographic area who can further advise you on a personal basis.
Alexis,
I agree that chemically-manufactured artificial sweeteners are evil, and I stay away from them. Though some of the condemning literature may smack of paranoia, it's just not worth the risk to me when there are wonderful alternatives like the herb Stevia rebaudiana, which helps support the pancreas while offering a sweet taste with few or no calories. If you're not familiar with it, stevia is most often available as a white powder or clear liquid. I use the Wild Oats brand, as I think it is a good value. It is very potent - 2-4 drops in a beverage is sufficient. A quick search on Google should deliver documentation of its long-term safe use in Brazil and Japan. Even for someone who believes that artificial sweeteners are innocuous, why put something merely neutral in your body when something beneficial can be used in its stead?
If you're working on a book or more blog posts about the four hour work out week, I'd love to see time-effective aerobic workouts approaches. I've recently seen research that interval training is more effective at fat-burning than a steady workout time-wise. I feel like spending an hour on a Stairmaster is for the birds and would love to see if your data-driven approach can provide better leverage. By the way, I took most of the work-out tips you gave, and am now spending about an hour and 15 minutes a week lifting to get the better results than I was seeing using 5 hours, broken out by muscle groups and with 3 sets.
Thanks,
Eric
Water, green tea and a drop of red now and again are my main liquid intakes.
Just have to say that this is a wonderful plan! I had ortho surgery this summer, which means I had my mouth wired shut for 6 weeks. I lost a little over 15 pounds in the process. Score, right? As soon as I started eating again, I gained 5 pounds and my belly started looking huge... found your plan and decided to try it out. Within a week I lost the 5 pounds once again and could see my abs! It really is amazing how fast the carbs get into the belly.
While I don't follow this diet strictly anymore, it definitely gives me a different perspective on feeling "full." So now when I eat the good stuff (I love carbs ^_^) I can have less, but still reap the benefits and feel totally satisfied. Thanks for your advice!
I was on this regimen for about 2 weeks. Although the 2 weeks was diifficult. I lost 10 pounds of fat, while beginning to sculpt a six pack. As an athletic person from surfing here in Hawaii, I'm in pretty good all around shape, except I still had a beer gut. In around 2 weeks, my friends noticed I had lost weight and noticed my arms, shoulders, chest, and abs were getting leaner, yet more muscular. I'm no longer following the regimen so strictly. As a matter of fact I haven't followed it at all in the last 2 weeks. As a college student, it's difficult to be so dedicated to such hardcore eating habits. Now, for the last 2 weeks, I've eaten whatever I wanted, drank beer excessively, and eaten pizza and pasta like crazy. Perhaps the most amazing part of all of this, is in the last 2 weeks, after eating so poorly, I haven't gained any weight. As long as i continue working out, my muscles suck it up and burn it off. There is hope. I know each and every one of you can do this. I was the last person I thought would ever diet. I know, I didn't need to lose much weight, I merely wanted to provide more positive feedback and support to those of you who are struggling. Stick with it. I've never been so confident and felt so motivated to do more. I'm starting the diet again, wish me luck!
1. breakfast a very small amount of fiber one cereal (which is almost all fiber no carbs) and skim milk mixed with ice water (tastes like milk but less calories). and sweet n low (no saccharin doesn't cause cancer - research it.)
2. lunch a can of tuna with a little oil or seasoning .
another can of the the same. the first day or two while my stomach was big i mixed it with a some salad greens for bulk and taste.
3. dinner was a bunch of mixed frozen veggies boiled and eaten with soy sauce or spray i can't believe its not butter. i drank the water too for the vitamins and to stay hydrated. i also sometimes had boiled frozen chicken breasts with some mustard or spices or lemon pepper etc.
and spray fake butter.
by the second day your stomach shrinks and you aren't hungry but if you get hungry air popped popcorn with spray fake butter is great.
Eat tons of salt to ensure you stay hydrated with the diet sodas (never avoid salt - it only makes you dehydrated and hurts your body and you aren't losing weight you are simply shedding water which your metabolism needs to process what you eat and stay healthy)
Eat a daily regular consumer vitamin, and lots of diet cherry pepsi which seems so sweet after a few days that it seems like desert. I carried a 1 liter bottle left in my car and drank it driving down the road or anytime I was hungry. (never leave yourself without what you need for your diet because if you are forced to eat bad food or a sugary drink your body will suddenly be starved for more bad food.)
avoid any sugar because it triggers appetite like crazy. the pink sweet n low packages stay with you at all times.
asparatame doesn't work and is bad for your brain based on what i have seen so use sweet n low. (aspartame was first not approved for the public by the fda until aspartame company head donald rumsfeld (yes the same one) called Reagan in the 1980's and got him to add another fda review board members who voted the extra vote to get aspartame released to the public for GD Searle company - look that up if you don't believe it!)
The water with a lemon slice they serve at restaurants is a great diet drink with 1 4 a sweet n low in it.
You get very energetic very quickly for some reason and your mind gets clear like on a fast.
you can get forgetful because your blood sugar stays low so your brain gets forgetful. write down your PIN numbers before doing this!
by the end of the first week you feel so good and you have dropped so much weight you absolutely can stick with it until you drop as much as you want.
Avoid people who want you to eat with them.
stay out of restaurants.
this diet works because you can fix this stuff anywhere. take some cans of water tuna in your car with a cheap can opener and a fork. if you get hungry eat one.
I went for over 200 to 165 in a few weeks. i think it was about 4 weeks or less. It was amazing.
I actually kept dropping for a while even when I started eating again at about 170 but honestly i didn't want to get off the diet because it was so functional and easy to do.
i felt ten years younger and realized EVERYTHING i thought was old age pains was actually weight related. I proved conclusively that anyone can lose weight. the excuses are myths. if you eat less than 100 calories and eat healthily you will lose weight and fast and feel good.
one thing people forget is when you have dropped 10lbs in 2 weeks you have the muscles of a heavy person and so you feel very strong and light.
vivzizi.com
the fizz of life
I often ate about 600 calories a day with the above diet but everything was healthy and i got all the vitamins and veggies and water and salts I needed to stay healthy which I think was the key.
you will be amazed how much better looking EVERYONE looks when they are their proper thin weight. half the plastic surgery for jawlines and nose jobs and lipo wouldn't be needed if people simply did this diet for 3 to 4 weeks.
NO ONE is big boned and everyone will lose weight doing this and probably be eating healthier pure proteins and veggies than their current diets.
just checking in..thanks again to Josh for all the encouragement and thanks to Raina for the heads up on Stevia, cant wait to check it out!
so, i fell off the wagon my fourth week in [i think due to no further results] but hopped right back on this week and feel better. its amazing how quickly the body reacts to digestive change. i had headaches again and some heartburn at the weirdest things [mixed veggies??]
one thing i am allowing myself is splenda till i get the stevia and almond or soy milk in my coffee, although i am trying to ween off and enjoy it black. and i like the discipline. i like having to say no to things and being strong about it. and i hear what people are saying about diet soda..i love it, but have cut it completely. now if i can eliminate the other artificial sweetener, i'll be golden
i want to make a pumpkin stew now and cant even think about how to do it deliciously without something sweet or something fatty [cream, butter] any ideas?
glad we're all here for each other! who won the date with Tim, anyone know? hope it was you, Raina! wish it were me!
Does the Pizza have cheese? And do you have it on wheat crust?
ps
why do you have a pizza with white carbs if your not allowed it. or is that for your "cheat" day. lol.
Thanks
thanks
Shame on you. For some things in life, there are no shortcuts. Eat right, lift weights, stretch, and run. HTH
I've been on Zone for about a year and lost 35 lbs but looking to lose more. Good points about fruit and fructose....didnt know that.
what about fish and Omega 3's ? thumbs up or down ?
I enjoyed your post! There was also a lot of legal nonsense when stevia was brought in to the US - for a while it had to be sold as a topical skin care agent (it does have beneficial effects for the skin) - I think it changed only after the patent on aspartame expired.
I am happy you have had such success. I'd be even happier for you if you were doing it without hydrogenated fats (which are in the imitation butter products you mentioned and about a million other processed foods). I'd also recommend you look into juice fasting - for instance celery juice contains lots of organic sodium along with other beneficial compounds - and you'd probably feel even better than you did while using the diet soda.
Further, you might be interested in a book called "Excitotoxins" by Russell Blayloc. I haven't read it, but I know that it's about chemicals commonly used in processed foods that easily penetrate the blood-brain barrier causing brain cells to get so excited they basically explode and die.
If that sounds like too much of a downer, "The Food Revolution" by John Robbins is awesome.
Hi JLA,
Glad you enjoyed the information on stevia. I forgot to mention that it is heat-stable, which means you can bake with it. Also, cinnamon naturally promotes blood sugar balance, and cardamom reputedly helps mitigate the toxic effects of caffeine. It's common to put cardamom in tea and coffee in Indian and Persian traditions for this reason.
Did you know you can easily make your own almond milk? Soak almonds overnight in water. In the morning, rinse them off, and then add 3-4 parts water (measuring by parts is called the "simplers" method in herbology - so if you have 1 cup or handful or whatever almonds, add 3-4 cups or handfuls or whatever of water). Then, just blend. You'll get better results with a high-powered blender, but you can strain it and then it doesn't really matter. You can flavor it (I like adding a date or two to the mix - carob would provide B vitamins), and it tastes great. It is used as a sexual rejuvenative in Ayurveda (an after-sex drink to restore energy). Better than a cigarette, yes?
I could go on and on with various things... so, I suppose I need to get around to having my own blog. I'll post a link here when I do.
To sum up, though, I guess I have three basic rules of thumb:
1. I refuse to view my own body as the "enemy". I believe that my body has its own intelligance and set of priorities, and that it's doing the best it can with the materials I am providing.
2. Providing my body with good materials should be a sensual, pleasurable experience as often as possible. Healthy food can be extraordinarily decadent at the same time. Though we'd never know it from a trip to the local grocer, we could eat a different fruit every day for the rest of our lives. Nature delivers abundantly.
3. Be pragmatic. Pay attention to how my body feels in response to changes in diet and other stimuli. Learn to trust an innate sense of what is good, and how much is good for me. I don't weigh myself, and I don't believe that calories are worth counting. I feel that unless I have a specific reason to pay attention to these things, they are unhelpfully abstract and obscure more important issues.
I have been following these principles for 6 years with good results. I have a healthier body image, and a healthier body, without unnecessary rigidity or negative psychological impact.
JLA - P.S. I missed my chance to see Tim this weekend. Things just didn't fall into place quite right. But, if he's interested I'm sure he'll make it happen.
Just shy of three weeks ago, my doctor had diagnosed me with hypoglycemia, which had temporarily manifested itself due to illness and the related, very potent antibiotic. I had mentioned that I had just started this diet three days before my office visit. She took a look at the diet and said that it was an excellent way to eliminate the hypoglycemia, and just a healthy way of eating regardless of my intentions. She was right on the money.
I used to feel groggy after eating and almost always had something sweet to finish off a meal. On this diet, I have a ton of energy and find that I am able to multi-task much better than I was before the diet (especially at work). And although I looked forward to stuffing my face on "eat whatever you want day" the first two weeks, the grogginess that came with it led me to tone it down in week 3. Either way, I am very pleased with the results.
Since I'm in the wine business, a glass of wine is always nearby. I really enjoy having one glass with dinner. One recommendation regarding wine consumption. Avoid German or American Riesling, Champagne and, even if you're not on this diet, White Zinfandel. All of these will, or tend to contain residual sugar. Definitely lean toward red or dry whites.
You lost 35lbs in 4 weeks? Damn, that would be epic!
How's everyone doing on this so far?
Also, read what 4HWW Mum has to say.
No wonder you dropped off a long time ago Tim.
the first has lintels, ground turkey, stir fry combo of carrots, bell peppers, broccoli, and a little lawrys seasoning for flavor. I portion it out to about half a cup which is aprox 250-320 calories per meal.
The second dish is for after i workout and is very much a treat for my post workout meal. It has a combo of lintels, ground turkey, potato medley mixture with awesome flavoring from trader Joes. I do about 1 cup of this after working out and also a few times during the week if I feel a little low on energy.
Every other day I will treat myself to a tall nonfat vanilla latte which i was overdosing on daily pre-diet with ventes and grandes like twice a day.
I cheated this weekend on Saturday but still i only was able to finish half my entree and appetizer and only had 1 beer.
Thanks for the direction Tim
-Will
Just wanted to pop in for some meal suggestions. Stir-fry has been a mainstay for me on this diet, with only a slight bit of cheating. It's great cause it takes less than 15 minutes to cook about two portions worth. First I spray the pan with PAM and heat up my choice of meat (turkey is my favorite). When that is fully cooked but still really tender I add in the veggies... usually broccoli, cauliflower, corn, and soy beans. Steak and vegetable seasoning is great for flavor. When those are done heating up, add I pour on a bit of canned beans (usually white or red) and let those cook until they start sticking to the pan. Stir periodically.
Since Thanksgiving is just around the corner I found myself grabbing canned pumpkin. Add about a tablespoon of olive oil, some sugar, chopped onions, veggies, steak and veggie seasoning, cayenne pepper, and your choice of meat and it makes a great stew (sometimes I cheat and add about 1/3 of a sweet potato). You can also put this on top
of rice or pasta for those "after-your-workout" meals.
Also, omelettes in the morning are amazing! Once the eggs are cooked (assumingly intact) drop a few spoonfuls of cottage cheese in the center and sprinkle shredded cheddar around it. Close, put some baked beans and guacamole on the side, and eat up!
Hope that's helpful to SOMEone! ;)
PS - A little hope for the ladies... I've been able to maintain a size 4 (I was a size 8 in june) loosely following this diet and doing natural strength work through dance. Gonna try to follow a little more closely and add routine jogging to see where it'll get me. I'll let you know how it goes. Besos ^_~
No corn, no starch (i.e. White or brown rice, potatoes, etc.). As my doctor said, it's almost like eating sugar. What I did was picked every food I craved all week and ate it on Saturdays, my off day. Less is more on this diet. Tim makes a good point. If you add to the program, you'll end up cheating.
But if you, EZ, choose to be a "man" and eat bland food, power to you.
I'll remain all woman over here, follow the diet, AND look hot doing it ^_~
susie-actually he does mention not having dairy, but I say, definitely always do what your body says is right!
Raina--you are the nutrition maven. thank you for your solid information base and the detailed info on how to make almond milk. i am humbled by your knowledge and thank you for sharing it.
to angry guy--i dont think anyone thinks Tim is a nutritionist, but he has experienced success and people want to know exactly how, and he leaves a lot of holes. thanks to all who try and fill them for us hopefuls!
in my progress i will say that i get really bored of my same-damn-thing-every day diet, but i seem to figure out new ways to parse it. my new fave is chicken and veggie fajitas in romaine leaves. i am ashamed to say that i bought "accent" seasoning falling prey to the claim of "less sodium" without reading the very prominent ingredients, which were only, "MSG" damn. three bucks in the garbage.
but vinegar is my friend, garlic and onion as well and may the heavens bless the all natural salsa. also, black beans, tuna, mustard, vinegar and onion make quite a lovely salad. and i am not sure i could live without my morning egg white scramble. but the candy crave is seeping in. my sweet tooth is fighting against me a bit. but empty bread-like carbs are all but dissolved, which is amazing for me. im still not sure this is exactly the right diet for me, but what i do know is that my shape is lighter when i am doing it. i am also convinced it is really best for men, as the ones that write in seem to experience miraculous results. but they have an easier time shedding fat anyhow. jerks. :)
keep strong, sisters!
Breakfast: egg lentil mixed vegetables
Lunch: Chicken Salad (lettuce, chickpeas, bell pepper)
Snack: 2 thin slices of turkey raw unsalted peanut cucumber.
Dinner: minced Beef mixed vegetables red beans and a small glass of red wine (yummy!)
Ladies, hang in there! Though guys tend to lose weight faster, and in more obvious places (i.e. gut), I believe that this diet can be just as successful for you. Based on some of the responses, it seems to be going well. Whereas men seem to show results faster, by week four, the advantage should be eliminated. Keep going strong!
JMR...I wanted to attempt to tackle your question regarding eating before/after workouts. Protein is actually less important in aiding your recovery than carbohydrates. Studies have shown as little as 6 grams of protein helps protein synthesis get moving. But exercise, coupled with this diet, can trigger a fat fast by our body. Consuming carbs immediately after the workout, whether on this diet or not, helps replenish your short term glycogen stores, and help with overall body hydration.
One big point about this diet we all could pay more attention to is staying hydrated. I ran into that earlier this week and had a very slow recovery from a leg workout.
As for the banana, may I recommend avocado? It has three times the potassium and double the sodium that a banana has. I mix mine with salsa, and have it with scrambled egg whites. If you're concerned about getting enough of those two after workouts...that's a better solution than a banana. The biggest concern with any fruit is sugar content. On average, a ripe banana contains 17.5 g of carbs, 1.7 g of starch, and 15.7 g of sugars. An avocado contains 2.2 g of carbs, 0 g of starch, & 1 g of sugar. So although avocado and bananas are both slow burning fuel sources for your body, avocado is the winner for this diet. It does contain higher levels of fat, but primarily monosaturated fat (roughly 3 g of saturated fat). One avocado a day is all you'll need. Avocado will help you feel full longer. And help with cravings if you choose to have a few slices of one avocado with each meal throughout the day. Good luck!
I wanted to share what has been working for me. To really make this diet easy, I have a system where I can go from start to eating in 4 minutes or less (after initial prep time). I boil up some chicken and beans beforehand and keep them in the refrigerator. When it is time to eat, I grab a Pampered Chef 4 cup microwave steamer (it is awesome, I highly recommend buying one or two). I drop in some cut up chicken, beans and frozen vegetables. I add a little bit of water, put the lid on and put it in the microwave for 2 1/2 minutes. Then you just dump out the water (it has a built-in strainer) and eat. The only way it could be easier is if someone did it for you.
In 2 weeks I am down 10 lbs (215 to 205). I am also doing the H.I.T. training. When I was younger I did a lot of weightlifting so it has been pretty easy to put the muscle back on. I didn't feel a standard H.I.T. routine hit my shoulders and arms enough so I added one exercise for each and it has made a big improvement. But everyone is different, so I would recommend experimenting with what feels best for you. I'll tell you though, this workout is tough if you do it right. I am dizzy in the middle of it, and downright nauseous at the end.
I have to say though the most important thing (for me) is having a mental pattern change from previous bad habits. For example, whenever I would smell a bacon cheeseburger I would think, "Wow, I can't wait to eat that." Fortunately I have a $300 bet with a friend on who will lose the biggest percentage of weight by the last Sunday in January. So, now whenever I am in a compromising situation, instead of thinking, "Wow, I can't wait to eat that" I think, "Must crush Mike!" Changing that mental pattern alone I feel is huge in meeting your goals, be it losing weight or quitting smoking cigarettes, etc.
Good luck everyone!
-Web
In my honest opinion to lose weight (fat) you need to get yourself in a low insulin, low carb zone (sugars and starches) in which your body starts burning fat (Lipolysis) and keep it in that state for a many hours a day as possible. Carbs were limited to kiwi fruit or 1/2 apple twice a day to keep myself out of ketosis. Tim has some low GI beans, but I didn't in my case eat beans; it is all about keeping low insulin levels and STAYING in that fat burning zone. Dairy was limited to low fat natural yogurt for breakfast.
Drink lots of water. Trust the tape measure more than the scales, the tape measure doesn't lie, it happens that you don't lose weight for a week or two but your waist line reduces consistently, then almost overnight 2KG is lost.
I believe rapid loss is the best way to lose weight as many have experience is easily achievable (1.5~2KG/week men, 1~1.5KG week ladies) any less of a rate and you are just prolonging the "pain".
Keep protein intake at reasonable levels, have some every meal, staying low carb is more important that zero fat. For example Salmon is a great fish to eat, dont worry about it being high(er) in fat. Lean proteins include Lean beef, chicken without skin, turkey, pork without fat, tuna (fresh and canned), tofu (but not as much), fresh sea foods such as lobsters, prawns, fish, shell fish.
When going off (any) diet do it slowly and methodically over 2 to 3 weeks this is important, gradually increase quantities and reintroducing foods. This is really important.
It is an absolute no-brainer to say that you will gain all the weight back back if you start eating like what you ate before, it made you fat before it will absolutely make you fat again...don't do it and don't lie to yourself! If you are ex-fatty you will need to maintain the low GI for most of your meals each week with the occasional exception ( twice a week)
What is the impact of cardio or high intensity training before/after/around large meals? I know I won't lose any weight this week, but it'd be nice to enjoy food with my family without gaining 5lbs
Obviously, everyone's different...but I would recommend trying your best not to overeat to the extreme and also picking one dessert. And having one portion of any sweets.
I would exercise before you eat, because that will help the furnace get going. Consume large amounts of water and other non-alcoholic, sugarless beverages to help fill your stomach and prevent you from overeating too much. If you can't get to the gym...take a brisk walk for at least a mile. It'll burn more calories than a jog or run will do. And don't forget to eat your vegetables. Avoid potatoes/starches, but sweet potatoes sans marshmallows are actually good for you.
Avoiding things that create cravings (i.e. starches & sweets) will help you manage yourself. Stick to breast meat on the turkey, and maybe skip extra gravy.
Have a glass of wine instead of beer.
Good luck!
Again, great post!
The Middle Manager
I am naturally skinny but u had that fat belly that just wouldnt dissapear.
I combined the eating habits you suggest with some cardio exercises and finally can say i have a flat stomach.
Thank you for the great information.
Warmest of Kind Fruitful Regards Mr C. =)
The other thing is veggies really need be emphasized alongside proteins (especially if you're not eating a lot of fruit). Green Tea can help, but from the looks of it, you're diet doesn't provide adequate antioxidants and phyto-nutrients. These are most bio-available in raw friuts and veggies.
Green food is key too. A lot of that food is acid forming. People still might lose weight, but they are at a higher risk of cancer and other diseases, especially when not having adequate antioxidants. Google up the benefits of an Alkaline diet.
Lastly, it's not a good idea to use supplements unless your diet is missing something in whole form. A life of supplements isn't a good idea unless it's an absolute must (such as persons with high cholesterol needing more niacin). Supplements should be used only when other methods aren't available.
I know there are tons of long term benefits of losing weight. There can also be a ton of long term adverse effects from HOW you lose weight.
Regardless, it's good your putting people on the right track. Kudos.
I find so many USA products, have added sugar that the same brands don't add when being exported.
The problem I found with your suggestion is that by 10am I am flat as a pancake .. no energy, can't think .. then need something I shouldn't eat to get me back on an even keel.
My breakfast before this was rolled oats (nothing added) with dried fruits (apricots, sultanas, cranberries etc - no added sugar) nuts (pistachios, almonds - salt free) and seeds (linola, pumpkin, sunflour) with natural yogurt.
Any ideas?
You are something! I think you should think President in 2016!
Anyway, on the diet. I have exactly 20-25 lbs of water and fat. I am 65 (66 on Dec 4) so I need to lose this weight without developing "turkey neck" or "floppy tits". I have worked out in the past so am not a couch potato. I run a gallery and it has been a two year (wonderful) headache and put an end to my working out as I do not have much time to myself. I have two full-time jobs, plus voluntarily direct a national non-profit that suppports teachers working with at-risk youth.
I am a lacto-ovo vegetarian, but use soy milk instead of cow's milk. It just does not sit right (cow's milk) and I can tell: Not Good For Tony!.
Soooo, how can I use the plan of losing 20lbs in 30 days with soy, seafood, eggs, soy, as my only source of protein?
You can just skip to this last paragraph if you do not want to publish it all.
Thanks so much.
Tony
P.S. My wife and I both read your book in late October and are developing our "product" so we can climb out of gallery debt, and get our property in oceanside Yucatan Peninsula and work 4 hours a week. Maybe I will write the next book: "The 3.5 Hour Workweek!" hahahaha
I am serious about the weight loss. So please answer that part. Thanks.
Happy Holidays, Tim.
Tim, I am going to try your techniques on gaining 32 lbs of muscle in 28 days. If I accomplish this, can I get some props in your next book, Tim? :)
P.S. My "off" day is a full on eat-fest. I eat everything I can, ALL DAY LONG and I love it (until about 8 PM).
###
Hi Mark,
If you gain the muscle in 28 days and document it (photos from different angles and measurements from someone at a gym), I'll find a way to get you BIG props :)
Good luck!
Tim
That is a good suggestion.
Thanks.
That "after" photo you see was taken about a week ago and Thanksgiving week I don't think I was able to transform my body for the better so I figure I'm exactly the same. I have several photos from that shoot. I'll get measurements size and body fat before my first workout.
This is perfect timing, just finished my 12 week experiment and needed a new one.
Also, on another note, after listening to your audiobook several times, I have decided to take on another experiment; in lateral thinking. Utilizing your testing process in chapter 10 and the google-ad words, we are going to test my new web site which will launch tomorrow. I will tell you all about it after we get results worth bragging about.
Our startup cost is looking to be less than $2000 which is getting us a call-center (VirtualOffice), a web site, and google ad-words (starting with 50 search terms).
Can't wait to become a two-time case study for you.
This comment is just intended for you, I don't really care to have it published if that's OK.
Thanks for all the great inspiration.
Mark
I couldn't agree more with Omi. What I do is this: My omelet in the morining consists of 1 egg white, 1 egg. On the wet side,before I flip, I load it up with raw spinach. I flip. Once done, I flip back to spinach, put in meat such as chicken, tuna or beef, add a piece of pepperjack cheese, a little hot sauce and Wheew baby! MMMM!. Now, I make up a bean and veggi mix that I put with my protein:
Blk beans
peas
pinto beans
asapragus
onions
your fav. spices.
I cook that up and add it to my protein. I've gone from 300lbs to 268lbs. I also make sure I eat lots of raw vegis as well. Took a break...lost 12 more lbs and am back on the plan for 7 more months. I will be at 193 lbs when finished. I drink lots of water, run, excersize on Gazelle by Tony Little, hike, ride my bike, walk and so on. This has changed my life. Oh yeah, I went from size 42w pants to 34\36w. 2xl shirts to MEd\Large depending on teh brand! This works!!!!!! I tell everyone I know about this plan! It's not a diet for me, it's a life change.
Tim H.
I have been reading your posts and am really excited, I am a 53 year old female that weighs 156 lbs. I have been exercising every morning for 20 min. I haven't been able to loose any weight I am also a carb, bread and chocolate junkie.
Can I use the egg beaters instead of egg whites. Today is day 1 for me.
Do you think not including a cheat day is a good idea??? I mean at least until Christmas! Or is it an aid in the whole process??
1. How about tomatoes? There isn't much about fruit. Tim says to avoid fruit juice, but also says that salsa is ok. So I'm guessing tomatoes are ok?
2. Are butter beans and chick peas ok? They're both legumes right?
3. Do I have to cut back on drinking wine? Tim says a glass a night is ok, trouble is I have about two bottles a night about three nights a week, (I'm British, lol). I suppose this is a silly question, maybe if I cut it down to saturdays, that could be my binge food.
4. On saturdays, (freedom day), are you allowed white carbs? Tim only says he eats chocolate, I'm not bothered about chocolate, but a chicken vindaloo with loads of basmati rice would go down a treat!
Any help would be greatly appreciated!!
Thanks all
This is a great opportunity for me to try as you said. I want to reduce atleast 20 pounds in 30 days. The only problem is, I don't see a lot of vegetarian items. I am a pure vegetarian who takes no egg, no fish or no meat. I drink milk, bread, cereal and other vegetarian products.
Pls let me know of some diet to follow and I am sure it will be useful to a lot more people. I am in real need of this plan very soon. I appreciate your help.
Thanks,
I've been following this plan for 4 full weeks (4 or 5 small meals as prescribed minus the pizza)
Breakfast : Salmon and half tin of pinto beans
Lunch : Chicken and full tin of black beans
Dinner: Large pot of Cottage Cheese
***Workout***
Evening Meal : Chicken/Tuna/Haddock with a small tin of Green Lentils
After 4 weeks I have lost 12lbs on the scales and my body fat has dropped from 13.1% to 10.1%
I think 4 more weeks of this and I'll be 6 Pack Ripped (for the first time in my life)
Awesome plan.
Stephen Naylor - UK
Breakfast: 2 or 3 bowls of honey nut cheerios
Lunch: a full 9 inch Pizza (thin base) - I like Dr.Oetker
Afternoon Snack: Large bag of Malteasers
Dinner: Pasta dish (god I miss a good pasta during the week)
Evening: 2 or 3 bottle of beer
Stephen Naylor - UK
After reading all the posts on this blog, I decided to give this a try.
Had my first breakfast this morning (beans, veggies, egg)
Took some getting used to, I'm like most people who are used to eating cereal in the morning.
Looking to lose 30 lbs - will keep you all posted on my progress :-)
My whole life I had always been skinny, until the past year. For reasons I'd rather not discuss, I put on about 30 pounds of fat (200-230). Yuck. The scary thing is it really only looks like I put on 5-10 pounds... until I sit down, and rolls of fat start tumbling out of my belly. I have tried diets before, but never sustained long term results. This sounds like a promising diet. My goal is to lose fat, and gain a lot of muscle. Below is my routine, please feel free to give advice!
9:30 Take Hydroxycut pill (Yeah I know it may not work. The thing is buying all this crap from GNC makes me go to the gym, because I feel guilty wasting it. Secondly, for those of you trying this diet I strongly suggest not to take this pill, as it has copious amounts of Caffeine, and I have a hard time going to sleep, and the longer I am awake the more time I notice the grumblings in my stomach)
10:00 Eat breakfast. Same as above (all of my meals will be based on the original post)
10:15 Take Creatine.
10:45 Lift weights in the gym for about 30 minutes.
11:30 Drink Protein shake
1:00 Eat small lunch
1:30 Play Wii boxing. Don't laugh, this is my cardio. I challenge anyone to play this game for 20 minutes and not sweat your ass off.
2:00 Take second dose of Hydroxycut
3:00 Go to gym again. Work out same muscles for another half hour, or at least I try to. Usually I am pretty spent by then.
4:00 Take second dose of Creatine
4:30 Eat second lunch
7:30 Eat dinner
9:00 In bed, though I do not go to sleep for another couple hours.
Well, I have been working out this much for about a week now, and just started this diet today. Will update my progress in a month.
Well my first week is over and I lost 6 lbs. I was really excited.
I am following the diet with eating moderately on Saturday and I also exercise every morning.
Everyone keep up the good work.
http://www.slybaldguys.com/serendipity/archives...
My whole life I had always been skinny, until the past year. For reasons I'd rather not discuss, I put on about 30 pounds of fat (200-230). Yuck. The scary thing is it really only looks like I put on 5-10 pounds... until I sit down, and rolls of fat start tumbling out of my belly. I have tried diets before, but never sustained long term results. This sounds like a promising diet. My goal is to lose fat, and gain a lot of muscle. Below is my routine, please feel free to give advice!
9:30 Take Hydroxycut pill (Yeah I know it may not work. The thing is buying all this crap from GNC makes me go to the gym, because I feel guilty wasting it. Secondly, for those of you trying this diet I strongly suggest not to take this pill, as it has copious amounts of Caffine, and I have a hard time going to sleep, and the longer I am awake the more time I notice the grumblings in my stomach)
10:00 Eat breakfast. Same as above (all of my meals will be based on the original post)
10:15 Take Creatine.
10:45 Lift weights in the gym for about 30 minutes.
11:30 Drink Protein shake
1:00 Eat small lunch
1:30 Play Wii boxing. Don't laugh, this is my cardio. I challenge anyone to play this game for 30 minutes and not sweat your butt off.
2:00 Take second dose of Hydroxycut
3:00 Go to gym again. Work out same mucles for another half hour, or at least I try to. Usually I am pretty spent by then.
4:00 Take second dose of Creatine
4:30 Eat second lunch
7:30 Eat dinner
9:00 In bed, though I do not go to sleep for another couple hours.
Well, I have been working out this much for about a week now, and just started this diet today. Will update my progress in a month.
I'm wondering if this diet for weight loss is temporary or perhaps long term. I avoid all animal products. From research I've done, carbohydrates are the preferred source of energy/fuel for the human body. I'm also aware of the "protein myth" in this country as compared to others'. People in this country way over consume protein. Plant foods have adequate amounts of protein for the human body without having so much that extra amounts have to be eliminated through the urine via the kidneys. Ultimately this can lead to bone loss as nature's perfect way of protecting the kidneys by utilizing buffering calcium drawn from the bones. When I switched to an all plant food diet, my excess weight came off with ease and effort. I was still able to rollerblade 10 to 15 miles per day in 90 degree weather without suffering energy loss. Plant based diets provide clean fuel for the body to burn and promote cleanliness from the inside out. You seem like a very intelligent man and I just wonder what your long term diet philosophy is all about. Have a healthy day, I know I will :-)
The only this is, I'm not sure what to eat for snacks. I have an office job, and I find myself getting hungry off and on durring the day. I'm not sure what I should be munching on that is good for this diet. I've been eating peanuts because I know they are low in carbs & calories, however they are high in fat. Anyone have any suggestions??
My Dr. has recommended a very similar diet for me, which i feel great on btw, and I had the same question about snacks. Nuts are a good snack, Almonds are preferrable, but an actual portion is only like 9 nuts. A better snack is carrots or celery with almond butter. Make sure the only ingredient in the almond butter is Almonds, no added sugar. I just put the veggies and 1-2 tablespoons of almond butter in a plastic baggie altogether and bring a napkin. Another good snack is any small portion of protein by itself. I like a few rolled up pieces of turkey.
Hope that helps :)
As for the carrots and celery, I have been munching on celery (thats the only thing other than nuts that I can think of to munch on), but aren't carrots just like potatoes in the aspect that they are good for you, but very high in calories and carbs?
"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,"
When you say fruit juices you mean the fake packaged kind? Can you have fresh fruit juice? Also would soy protein be good? I drinnk soy milk. And what kind/type of wine is preferred?
Thanks!
As far as wine, I would go with reds and I am pretty sure I have read that Tim does as well.
Make it a Great Day!
"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,"
When you say fruit juices you mean the fake packaged kind? Can you have fresh fruit juice? Also would soy protein be good? I drink soy milk. And what kind/type of wine is preferred?
Thanks!
You should really check out www.arthurdevany.com. Art advocates what he calls an Evolutionary Fitness lifestyle, both in diet and workout habits (see this paper: http://www.arthurdevany.com/Chapter1.pdf ). It's very similar to the 'caveman' diet. What makes Art really interesting is that he is an economist by training and trade who also likes to ride dirt bikes. His love of fun/adventure and his analytical side remind me very much of you. At seventy he's as sharp as a tack and looks harder than a coffin nail.
check it out.
SATURDAY FREE-FOR-ALL... I think I can handle this!! Thanks for the Help!!
**correction
http://precious-preciosa.blogspot.com/
Check it out!
Luv-
Precious
PS: Support is appreciated!!
I come across this website just today and would try it right away, starting tomorrow. After I do my grocery shopping tonight. I am about 5 2' and weighs at 140lbs. Ever since teenager, I am always the chubby one and being labeled as 'the one size bigger than usual' girl. I have always been struggling and would love to see myself slim and not chubby. I hope this will work for me. I am sure I will have questions along the way. Thank you for posting this up, Tim. Appreciate it.
Sincerely,
Sylvia
2) are you eating any dairy because dairy is not allowed
3) are you eating enough??? if not your body will start to store fat because it doesnt know how much food is comming into the body the next time you eat.
4) are you eating at the same times every day?? if not your body will store fat because it doesnt know when it will eat again.
5) are you sleeping on a consistent schedule? no you dont need 8hrs a day but you do need to sleep the same amount of time at the same times every day to creat a pattern that your body can identify.
now honestly the point of the diet like almost all other modern diets is to lower your glycemic index to put you in a state where your body creates waste out of sugar and muscle out of protein. if your body chemistry is wrong where your glycemic index is too high, you wont be in the correct physical state so when you cheat its as if you never dieted. most people eat like crap and any change makes them lose weight so they get excited. if you dont eat any carbs besides the beans and you eat whole wheat within 1hr of a work out, you can spike your calories one day and it will benefit your body chemistry. if you have one cheat meal then you dont understand the biology of the diet. if you dont have a cheat day then you dont understand the biology of the diet. if you adjust the diet at all then you dont understand the biology of any diet. if you could eat like crap and lose weight everyone would do it. the way i stay focused is i always remember what you put into your body is what you get out. another thing, toxins in your body may be forcing you to store fat, go get a colonic ( i never have but i heard it helps a lot to kick start weight loss)
Firstly, if you are losing more than say 3lbs in a weeks then there are a lot of other factors involved too, such as water, glycogen etc.
On my first week I lost 7lbs (for the above reason) but then after that my weight loss stabled out at 1-2lbs for every subsequent week.
Next, focus on your body composition NOT your weight on the scales, by that I mean BF% and Lbs's of mean mass to body fat - this is a far more accurate way to measure your progress.
And fianlly, 'cheat day'...you cannot gain 7lb's of fat in a day, simple as that! Again if you are gaining a lot of weight quickly again this probably has more to do with the water, hydration stuff too.
Take a look at my diet plan above if you like as a refernce, that above plan has had me losing 1-2lbs of FAT (not weight on the scales) every week since day one.
Last point...when all else fails, keep track on the calories.
Sun - Fri my calories are in the region of 1800/day
Saturday around 4000.
But that's me, this is not a rule for eveyone and I'm a bloke - so take that into account too.
Hope 'some' of that might be of help.
Stephen - UK
The great value in Tim's post is that he is outlingin a very simple to follow and understand diet with rational underpinings that he has used himself sucessfully. To change it is probably necessary for most of us in some way but you must stick to the principles.
What are the principles? Well Tim is pretty clear so read it again if you don't understand. Regarding the low-GI aspect, it's pretty important to *only* eat low-GI type carbs such as legumes (beans of all kinds really, just not ones in tomato sauce as they are full of sugar - a white carb, geddit?). Here in the UK you can get loads of great little (ie pocket sized) books on the GI rating of almost any food from a mainline supplier. It's well worth getting one and you soon get the hang of it. I think I paid about £4 too so they're cheap too.
To reiterate what Ezra said, eating low-GI carbs have a slower, more gradual effect on your raising blood sugar levels which is exactly what you want. White carbs in general spike your blood glucose levels which forces your body to produce more insulin to bring it back to within desired levels. Having blood full of excess insulin can be damaging to health in a variety of ways. The most damaging to our immediate goal is that insulin is the hormone that promotes fat storage.
That's right. You will store more fat if you eat foods that put your body into a high insulin state. Proteins and fats have almost no effect on blood sugar levels and therefore produce no insulin response. That's why unless you're real strict with the low-GI carbs your 'gone wild' day is ineffective, damaging even. If you're cheating during the week your body just uses all that extra carbohydrate (ie energy) to make fat tissue and you put the weight back on.
My advice? If you can't be real strict all week you really have to avoid the gone wild day. If you're strict, go for it. It helps because on this or any other diet you may not be getting enough calories and if this persists your body will store energy as fat because it thinks you are starving. Literally. A once weekly binge is enough to trick the body into staying in the fat-for fuel mode and not the fat for storage mode. This way you will continue to lose fat even if your weight isn't changing all that much. Remember that losing fat, not weight is what it's all about anyway. Be slow to make haste as they say.
Anyway, I've said too much but it's all in the book 'Protein Power' by M & M Eades that someone in the other diet/exercise thread here:
http://www.fourhourworkweek.com/blog/2007/04/29...
HTH
Badboybob
I feel for you, I was chubby in school during the younger years and kids were not nice. Just ignore them, you will probably grow into the little bit of extra weight you might carry. One tactic I always used was to figure out what so called "defaults" the bullies had so that when they made fun of me I would use their flaws right back at them. It normally shuts them up for good. However if you really want to try and eat right it's really simple, just avoid things with sugar in them; pop, candy, chocolate, etc. Eat small amounts of breads and focus on protein. Don't limit yourself to such diets as your friend did as that's very unhealthy and could cause permanent long term damage. Good luck!
For all you vegetarians out there, you CAN gain muscle without eating meat, it may just be a little slower. And you will never become hulk-like, but I suspect this is just fine with a lot of people.
Using principles I learned on this blog I have managed to gain 10 lbs of muscle in three weeks. I know that may not seem so much, but it is steady growth and I have done this with no animal products or supplimentation.
Breakfast: Scrambled eggs, black beans, slices of cheese
Lunch: Grilled chicken, pinto beans, carrots
Dinner: Beef, black beans, avacado
Post-workout: whatever I am craving, without going overboard
Do my choices seem like they will work?
Also, is preparing food on sunday and just reheating it throughout the week ok? Can fish fit into this diet? On the binge day am I able to go out and drink and can I literally eat anything?
I really enjoy hearing about people's progress. I also like hearing about good meals people have come up with to eat. I really hope this will work and I can stick to it.
Once people reach their ideal weight do you still stick to this diet or do you change your eating habits?
Thanks!
-Amy
I have hypoglycemia so every low carb diet backfired and I ate my weight in food because my blood glucose crashed.
I know the diet above says eat all you want- but if you stop when your full... isn't that the point? :o)
A recipe that I love is a can of blackbean soup (look at the label should have just seasonings - no flour or sugar - Goya makes a great one- it is super thick and CHEAP) add 1 pound of frozen spinach, 1 tbs of cumin, a good shake of garlic powder. Serve with fresh cilantro and chopped onions OVER a chicken breast. A serving size for me was 1/2 cup - for my husband 3/4 of a cup. We added mixed veggies as well and were STUFFED!
I have others that I will post later...
Could someone direct me to a good website for an exercise plan that I will actually STICK to?
Thanks!
where do fruit fit into this diet?
BTW, I'm chronicling my own Four-Hour Work Week journey on my blog at http://www.fourhourworkweekdiary.com/ and I'd love everyone's encouragement, feedback, etc. Also, I am selling some merchandise related to my efforts to conquer time and money, and would love to know what you think of that!
Rex
Roasted Mushroom & Lentil Cakes
150g mushrooms, sliced
100g dried lentils
60g walnuts, chopped
1 medium onion
1 egg
2 tablespoons soy sauce
1 teaspoon mixed herbs
Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes. Meanwhile finely chop the onion, mushrooms and walnuts
Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use your hands to mix the ingredients together.
Lightly grease a baking tray. Form the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the greased baking tray. Cook at 190°C/380°F/Gas Mark 5 for 25-30 minutes.
Excellent article BTW
Cheers..!
Sam
I'm a freshman in college and well.. basically I'm starting to feel the freshman 15 =/
The variety of food serve at my school consists of: sandwiches, deep fried food, food cook in huge amount of oil, stuff that i can't the calories in.
The food are usually served in LARGE servings and I hate waisting food. We also don't have a kitchen where I can cook my own food, I also don't have a mini fridge.
so...HELP!
what can I eat?!?!
1) any sauce or dressing you are thinking of using (besides mustard) has fat or carbs or both. like veggie oil has a lot of fat. i have a place by where i work where they FRY chicken in soy bean oil, FRIED IS FRIED just because its fried insomething healthier doesnt make it healthy!
NO DAIRY! NO CHILI! chili powder is loaded with sugar!
for the youngsters, the more you can get yourself used to eating raw veggies and BLAND proteins the better off you will be. Think about how hard and gross it is to chew raw brocolli with no sauce (right no blue cheese) lets see you eat 3 pieces and still be hungry! i guarantee that you will be exhausted from chewing. and you will not be hungry!
im not here to movitate you im here to make sure you have no excuses for failing
i was doing some browsing and came across your diet plan and was very impressed.its definitely something i could commit myself to.see, i was a content 110-115 lbs, but over the holidays put on a horrible 15 pounds!!(good ol momma's southern cooking..ah!) but now that the holidays are over i have got to drop that weight again! i have another photoshoot in just one month, and doubt my agency will be pleased that i am 15 pounds heavier than before, and...this photoshoot spread is VERY important to me! last time i dropped 10 pounds or so, i did so over the time span of 3 months or so( but without exercise,just dieting)but i dont have that long this time. so...just wanted to know if it was possible for me to lose these 15 pounds in just one month. i'd appreciate your advice and all the little pointers you can give me. thanks!
However, I used my crazy day on Christmas, and ate a bunch of cookies and fudge and candy, and it was a different story then. Hope that helps!
Now I like diet sodas, but I wonder about their health effects. Raina Gustafson (comment #392) mentioned excitotoxins, and I'm definitely concerned about their purported ability to explode brain cells. I also read somewhere that diet sodas have been linked to obesity, although no details were given. Finally, most of the places where I'd get a diet soda don't carry caffeine-free varieties.
I'm trying to drink more water (with lemon where available), and cut back on the diet soda.
I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven't had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn't sell them anymore. He told me to look on the internet. It's disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.
I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don't want
just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.
Could anybody here recommend someone in New Brunswick?
.
Thanks, Mary
You may be surprised to find that someone you know is an Herbalife distributor, or a customer, or they know someone who is. Very often people don't talk about these things because they don't realize you're interested in supplements. Good luck.
im 15 and wiegh 72kg
need to loose wieght but dont no how to i burn on average about 700 calories on the treadmill in 1hour and a half a day. i eat about 1000 calories a day and i havnt got a certain way to eat i just eat when ever. i drink about 2 liters of milk and 2 litres of water a day.
im not sure if im doin it right so could you please tell me what i need to change and what i can keep the same. could you also give me an ideal way to eat, the only problem is i dont eat my dinner after 7pm but i eat some sort of fruit or veg after my dinner ussualy after all my meals if i can. let me asap what i need to do.
Good luck all, and maybe Tim will give a more detailed outline sometime.
###
Hi Michelle,
Unfortunately, I can't possibly respond to all of the comments or I'd be doing it all day. Here are a few ideas: pizza is post-workout, and there are no recommended calories for the day. If you eliminate the white carbs, it's very, very hard to gain fat eating excess lean protein or vegetables. Near impossible.
Hope that helps :)
Tim
Looking back on the last year, I have evidently adopted the 11 mos diet with the 12month holiday dieters dream. I'll try your scaled back approach for Jan!
it says not to drink milk but lots of water
is it because milk is white ?
wat other things are white that we are recommended not to eat while loosing wieght?
email back please
Wish me luck!
I just started this diet. Are any lean meats acceptable? Tuna is not on the list but Tim mentions he likes to eat it with beans.
For those who have been on this diet for awhile - do the cravings for sweets go away? And does your body get used to drinking such big amounts of water? I keep having to go to the bathroom. LOL
Thanks!
Kendra
I have read alot of the comments but cant get through them all or Ill get no work done....Can I ahve a banana for breakfast? or poridge on water? Or is breakfast to be taken from the list. the only thing I would eat for breakfast from that list is eggs and I dont want that every day. Someone please answer, I hve no problem with the rest as I like all that food.
Amy
If you want to liven things up with a banana, that should be reasonable. Just don't make bananas your primary diet plan.
I don't recall whether porridge is specifically good; check the label for protein content.
A good alternative is steel cut oats. Protein content plus low glycemic index.
Cheers,
Antiquairia
about the scale being stuck for weeks... I heard some great advice once to only weight yourself on Friday mornings. Weighing yourself once a week helps you see overall weight loss instead of the crazy fluctuation that often occurs.
Thank you very much.
I hope you get this E-mail..
Iam 5'8 and weigh about 190-210lbs.
I'm tall and some of it's muscle but I dont want to look big burley or chubby, I'll be 18 in March and I at least want 20-25bs gone. I'LL DO WHAT EVER IT TAKES, ANYTHING! Can you help me please?
I'm not sure what you're asking for here. Tim has already posted is solution, or at least what worked for him.
If you think that's insufficient knowledge, I urge you to get the book "Ultrametabolism" by Dr Hyman. It'll give you not just plans/guidelines for what to eat and what to avoid (which is towards the back of the book) but also the backstory, the rhyme and reason for what's going on. And it's a pretty current publication, with references to technical publications up the wazoo. Not that anyone is expected to dig out those publications, but it shows he's done his homework. It's quite an enlightening read.
And from your message you sound adverse to exercise, at least in terms of some sort of fear of bulking up. Unless you're genetically predisposed to bulking up (you only need to look as far as your siblings, parents and grandparents to get an idea here), you'd have to seriously bust your butt for a while before starting to look 'burly'. In the interim, any cardio and weight training exercises will help; lean muscle mass will burn fat even at rest.
Put another way, rather than worrying about acquiring a different look through exercise, why not just try the exercise first before complaining? I expect you'll be pleasantly surprised.
If on the other hand you're looking for a magic pill or magic wand or other information which neither doctors nor health professionals of any kind are privy to, I think you'll be sadly disappointed to learn that nothing of this nature exists. Well, there is lipo, but my guess is no surgeon would agree to do this on you until you're older.
To recap: worry less about someone else coming up with a magic plan for you, and take charge of the situation yourself by doing something today. The longer you put it off looking for that magic wand, the longer nothing changes. Changes for the better, that is; there's always the possibility that it'll change for the worse.
If it's any consolation, here are the three greatest challenges you'll have with exercise: 1) getting yourself to the gym (and the 'gym' could be your neighbourhood, if you prefer to walk/run in your own area), 2) actually doing one/any exercise; if you do more, it's a bonus, and 3) sticking with a plan for any length of time.
If you can take care of #1, then #2 will tend to follow naturally, and if you can take care of both of those, then #3 will become easier to follow.
It's easy to talk yourself out of doing any exercise when you're feeling a little blah. Just take care of #1, and the others will be quite a bit easier to do.
Oh yeah. And get that book Ultrametabolism, too. :)
Thanks!
My friend turned me on to your book (Audio) last week and I've probably listened to it twice through on my own as well as played it for friends when ever they come over or we all go for a ride. It's AMAZING to FINALLY have a literal "owner's manual" for life and for taking our most valuable assets back...Time, mobility, cash flow and Youth.
Anyhow enough strokin' ur (noun). I really appreciate the info you put on here and how you update it frequently. My question is I do not drink alcohol what so ever. I was wondering if you could help me discover an alternative to the wine in your "evening supplement cocktail?"
I don't claim to know it all even though I was top salesman 3 days in a row while working at GNC for over 4 years. =) However, I could definitely use the insight. Would something like bilberry or grape seed or other antioxdants produce the same fat loss properties?
Thanx a ton,
J.T. Day
PDX
Oh well maybe if you have a free sec (not likely) u can reply. However I wont hold my breathe for ur answer my man. Sorry didn't mean to seem like all the other info leeches. Take care bro and I WILL see you on CNN someday.
J.T. Day
PDX
P.S. Oh and when you have a sec can you send me a supplement that I can take once a month and drop 10 pounds a day and have an 8-pack by the end of 2 weeks. BTW I'm 500 lbs and 5' 6"
Color me curious,
Art
Read your book, Tim. You are obviously a genius. My product is a service with online classes for at-risk kids, national audience with IT and Bus. Mgt. courses, so they have can find jobs better than Hardees or Hooters.
Then I stumbled on your 20 in 30 weight loss program, followed it to the letter and started on a Thursday AM and lost two lbs in two days, ate crap on Saturday all day and began again on Sunday and lost another 5 lbs in the next week. I also lost an incredible amount from my lower intestines! Unreal! Felt good but scarey as I had not "gone like that" in years. I have also noticed losing a lot more from the bladder too.
Now this is interesting. On the second Saturday, I started off with sweet rolls and an almond joy bar, then felt yuckey for about two hours. You have to understand that before starting I was eating (I am not exaggerating here) 20 or more ieces of candy a day, plus icecream and lt of bread, or whatever pastries were handy. Now, suddenly I find myself repulsed by the thought of candy. I have two delicious cherry Tootsie Pops in my pocket, which I used to eat easily up to 5 a day, and I could not bear the idea of eating one! So weird....not just NOT tempted to eat sweets, actually repulsed by them!
Other diets was always this fight to resist temptations for sweets...and now I am thinking I will not be able to eat certain sweets again...a lot of them that used to be easy to eat, actually unable to resist.
Here is what has happened in 10 days:Lost 7 lbs, lost cravings, no acid reflux, keep even energy all day...no more drowsing during the day, and just feel more "even" and "well"
Now, I have been eating cheese, not a lot, and quite a few nuts, plus soy milk (I eat seafood, eggs, no meats). Are these unrestricted or ??? I want to keep losing as I am about 33 lbs overweight...well, only 27 now!
Thanks, Tim, you are a lifesaver.
Tony
###
Tony, congratulations! Thanks so much for this great comment, which made my day. I appreciate the kind words, but YOU did the work. Well done :)
All the best,
Tim
So, if I have eggs, beans and veggies for breakfast, then I do eggs, beans and veggies all day every day? OR can I have eggs, beans and veggies for breakfast; chicken, beans and veggies for lunch; and pork, beans and veggies for dinner?
Can someone clear this up for me? I really want to give it try, but want to ensure I do it right.
Thanks,
Slow Guy
Loving the diet man! Been on it a week now! How do I start a blog just like this one? Ur the man and I have recently begun reccomending your diet whenever possible and probably have turned over 20 people on to your book in the past week. It is AWESOME! As a personal trainier I can say with all honesty I have known about this TYPE of diet, but have always feel unfull or had cravings. I actually find this to be the easiest and most complete diet that produces the most even yield of energy ALL day! Thanx for taking the last little bit of guess work out of it for us all (the tasty meal plans with pics Of which I've been taking pics too), including those of us that may "think" we are in the know as trainers.
~J.T. Day
PDX
Yes my man the latter portion of your question is correct. Here is My breakdown from last Friday Jan 11, 2008 to help clear things up.
J.T. ate:
Woke up 9am
MEAL 1 (10am)
-32oz H2O
-1 cup mixed veggies (Can be frozen, canned, fresh)
-4 egg white with 1 yolk
-1/2 a 15 oz can of black beans
-vitamins
1230pm
-Creatine (Sugar-Free mix from GNC)
-32oz H2O
WEIGHTS/CARDIO (1pm)
-32oz H2O
MEAL 2 (230pm, White carbs permitted post workout due to glycogen deficit incurred from exercise)
-32oz H2O
-Handmade 15" pizza topped with chicken breast, cilantro, tomatoes, bell peppers, red onions, low fat mozzarella, marinara sauce. (Only consumed max 4 of 8 pieces and saved rest for the next day)
MEAL 3: (6pm)
-32oz H2O
-4oz Pan seared steak chunks
-1/2 15oz can of pinto beans
-1 cup of frozen peas pan seared with PAM cooking spray
MEAL 4: (9pm)
-20oz H20 (Closer to bedtime I consume less water to prevent frequent bathroom trips throughout the night)
-4oz pan seared porked loins/chops
-1/2 15oz can of great northern/white beans
-1 cup of canned peas
Bedtime 12am
A few tips:
I'll tell you what I tell my clients if Tim doesnt mind??
-Lack of conveinence kills a diet quicker than anything. Do what you can to use the GOLDMINE Tim has given us all here plus the little nugget of info I provided and run with it. IT WORKS REGARDLESS of what ANYONE on here posts or says, trust me. If it doesn't the person is not following it GAURANTEED. From being a personal trainer for 2 years I am 100% certain that is why anyone would not see the results they desire. It comes down to discipline and living for that cheat day. Invest in some portable plastic ware if you are out of your house more than 3 hours a day. YOU MUST make it easy for you to stick to or you WILL NOT...GAURANTEED!!
-Keep in mind I may take vitamins and creatine, but if you just follow his diet you'll get everything you need and more. I take these supps for personal reasons.
-If your schedule does not model mine then make the hours and meal times work for you. Basically work in 4 GREAT tasting and even GREATER for you meals each day. If you workout you are allowed to eat white carbs for one of those meals (such as his example of post workout pizza).
Do this 6 days a week and you can lick Crisco sticks all day Saturday if that's what turns your crank! (Of course you may sub in any day for the cheat day just ensure it comes after six committed days of eating on target. (EXAMPLE: eat healthy Thurs thru Tues and ur cheat day could be Wednesday if your schedule doesn't permit a Sat cheat day)
-Track what you eat, when you ate it and how much. The more detail the better. I promise you anyone who does this will be able to see in black and white why the diet did/didn't work for them. "They'll be like oh I thought we didnt have to count those 4 beers I had Wednesday night with friends since I didn't eat dinner and they aren't really food!" Yea, I've heard that one once or 8 times in my life. Basically hold yourself accountable and if not on track to where you wanna be each week (Clothes fit better, feel better, more energy, wieght loss whatever) then review your log and see what "cancers" in your routine are slowly and silently killing your success.
I hope all this helps and I HOPE EVERYONE READS THIS SINCE IT'S PRETTY MUCH A SUMMARY OF EVERYTHING TIM WROTE ABOVE. EITHER AT FIRST OR IN RESPONSE TO OTHERS QUESTIONS ON THIS BLOG ABOUT "LOSING 20LBS IN 30 DAYS."
I don't mind helping people out, but all the info is there people just read it and think it over and use common sense to fill in the gaps.
BOTTOMLINE: Even if you are not sure how much of the veggies, meat, legumes (beans) to eat, use ur judgement. And by judgement I mean if you feel un full eat more of the lowest calories item til you do. I can gaurantee that over eating on spinach is going to be better for you 8 out of 7 days a week than eating just 10 french fries.
~J.T. Day
PDX
So, someone just answer these questions and I will NOT pester anymore.
Now, I have been eating cheese, not a lot, and quite a few nuts, plus soy milk (I eat seafood, eggs, no meats). Are these unrestricted or ???
How about cottage cheese?
Thanks, Tim.
Tony
So, someone just answer these questions and I will NOT pester anymore.
Are the following "OK" in general:
Cheese?
Cottage Cheese?
Nuts?
Soymilk?
Thanks, Tim.
Tony
The "magic" behind this awesome diet of Tim's is the GI. The glycemic index, if you are famaliar, basically is a rating of foods and the insulin response it cause your body.
http://www.glycemicindex.com/
Go to the above website and read a little. The foods he suggests work because they have low to median values. Since they are broken down slower and/or cause less irratic spikes in your insulin levels. With less flucuation your body does not tend to store the foods we eat as much....
That's all Immsa give you for now since I pointed you in the right direction and if you really want to "apply" the knowledge I know you'll track it down now.
Great Luck Tony,
~J.T. Day
PDX
Being the extremist that I am and craving definitive and lasting results from this effort, I assure you that will follow the regimen to the letter, so long as I'm certain how it goes...and now, thanks to you...I get it.
Let me put it this way, for the last six years I have been a hi-carbo consuming vegetarian and, despite a reasonable exercise routine for a desk-trapped dunderhead, put on almost thirty pounds.
I have temporarily set aside my vegetarianism, much to my own disbelief. But I am determined to give this the complete effort. In fact, my request was post having started on the diet. After the first five days, the results have been a bit up and down. Fortunately, for me, at least, less up and more down. Let's hope it's a trend.
I can say that I'm hungry a lot of the time. I never realized that giving up the "whites" would leave me feeling this way. It's a surprise, indeed. But, so long as the results go in the right direction, I'd gladly trade being hungry for health and a life of less girth.
As to tracking everything I eat..., I'm afraid that I'm just not the type. Besides, I figure that so long as I stick to the very simple details of the diet as laid out, without attempting to shove in an extra this here, or a questionable that there, all will be well.
But boy, two major things...I'm spending a lot more on groceries because meat ain't no way cheap! I forgot. Further, do I ever look forward to that cheat day!! I wonder if I'll pass out from the insulin rush!
Thanks again J.T.
Keep the focus!
Pork
Noticing some results - along with being tired a lot - despite eating more than 99% of posters in this thread.
Also added:
nuts (Not sugar roasted)
cottage cheese
veggies galore
cheers
Just wanted to say thanks for the free information. This is Josh, I've posted before back around before the holidays. I had great success for while I was on this but the holidays through me for a loop. I'm also unemployed at the moment so it's really really hard sticking to a diet when all I do all day is send out resume after resume online and sit in my office at home. But, I'm back on the bus and stoked about it! I live in Colorado so hopefully when I gain a routine again of working incorporated with my working out schedule, and fun snowboarding and biking on the weekends i'll be able to deploy this great strategy with greater ease. However, I just wanted to say thanks for the info. I went out and purchased your book which has also inspired me to pursue the creative aspect of making money. I've been a long time ebayer selling off old sports equipment I had or would buy and use. I'm presently trying to figure out a game plan for working from home, my ultimate dream would be to live on some land overlooking the Sasquatch Range, the tetons, or something of the like. I would love to be able to run an online business from my home, it's been a dream of mine as far as I can remember. Your book has inspired me to keep an open mind and to keep the wheels cranking in order to figure out the steps I need to take to reach my dream.
Thanks again for everything, and to all who are skeptical about this eating style, it truly works if you stick to it. I noticed I loose a good amount the first week or so, probably stored fecal matter and excess water, then taper off to a steady 2 lbs a week. I'm 28, use to be in the Navy and in great shape but when I got out I pursued my bachelors so lots of time has been spent at the computer with soda's and peanut m&m's.
On a mission to regain my true self baried under this insulation in an effort to be a positive person full of energy again.
THANKS TIM!
but is it recomended for a 17 year old?
just wondering.
I would recommend asking your doctor. They might suggest certain foods to compliment your specific needs and examine whether your age determines certain supplemental considerations. Good luck!
Tim: I really do not know how one can write such a perfect book. I am an author, and a professor, and read and write a lot, and I could not find one error in your book, not even an awkward phrase.
Two reasons, possibly: 1) Such an enthralling book, one does not notice anything but one powerful message; or, 2) One great writer and/or proofreader.
Regardless, #1 is true - just brilliant. And I have read many self-help books, written a few, but yours stands out above all. One is that it is effective, meaning it works, and it works without buying and trading real estate, storing boullion, placing small ads, etc. It is above all that, it "helicopters out" above those narrow solution-oriented promises and talks about a pragmatic philosophy (underline both words equally) that applies to anyone that is not imprisoned, and had a brain that can comprehend the concept of "reflectivity" - maybe THE essential skill to create success. And you do it so well. It has changed my life and,interestingly, some of it automatically...such as getting my desk, schedule, clothing, you name it, organized. This was living proof to me that there is validity in what you teach...it aligns your life energy, as a laser beam organizes light packets to enable the cutting of steel. With Primary Domino Thinking in addition - a fundamental problem-solving skill, the ability to reflect and control one's thoughts then becomes THE tool to dictate the body's movements. Thoughts become things (say it 20 times :-). You provide the right thoughts a completely necessary platform for change. Thank you.
My report: Down 8 lbs in two weeks...pants fit better...do not huff/puff getting into the car, and my belt does not slip below the bulge as much. I have a ways to go, but am doing it, and easily. Never hunger pangs, never low energy, sleep like a baby with no reflux...wonderful!
Will keep you posted on my goal and product soon. It is happening, just have to complete the sale of one of my enterprises to clear THAT deck to liberate more of my "light packets" hehe.
To Josh: I hope what I just said helps you, too, Josh. No one on here is more skeptic (on this "kind" of help/book) than I am. That is why I wrote my works, too, is: Enough BS! Enough raising false hopes in people who do not need to be let down AGAIN by some prophet with book sales as their number one reason for "helping you." The best money you spent on your limited budget is Tim's book. Reread it several times throughout your self-help campaign, and let parts sink in - different things will sink in with each reading...so this is important. Then, simply (but not easy), is to DO IT! Just let go of the doubt and skepticism. Many of us have already done that for ya! hahaha... So stick with it. You have my heartfelt encouragement, and let people know what kind of work you do, maybe someone can help.
My best to you, Tim and all.
Tony the Slimmer
By the way,
I'm at a stage in my life of multi-directional crossroad choices so it’s been a real treat to have been turned onto the works of Tim’s life through his book and this site. It's been quiet the challenge to stay positive in figuring it all out while I peer down each road wondering the journey, and ultimately, the outcome. I'm like many mid to late twenty year olds I guess, I've served in the Navy for a tour, finalizing my BA as we speak, and trying to figure out "my purpose" in this world. What's been most challenging for me aside from figuring out a career is figuring out a location to live. I was exposed to a great life in the Rocky Mtn.’s growing up, a life of adventure hunting elk, dropping cliff’s on my snowboard with my bro’s, exploring uncharted territory on our bikes (or so we thought), and so forth. However, the other aspect of life that I find rewarding and essential is family bondage. Unfortunately my family reside in the East where none of my passions for life are in abundance or even available. So, figuring out what means more, if you can actually do such a thing, all while figuring out a career option has done a real number on the psyche. Due to this intense thought process in my life, I began to turn to cooping mechanisms such as comfort foods which ultimately packed on the lbs. Thanks to Tim’s book I have been inspired and have since started thinking creatively outside the social norms again which has just been great for becoming motivated to regain positive living. The diet plan is helping me as it aids in the regaining of the physical self I once had when I was an athletic snowboarder and military soldier not that long ago.
Anyhow, I know I keep repeating myself but thanks again to Tim for making the leap into the unknown realm of entrepeneurialship of both lifestyle and financial choices. It’s an inspiration as it offers up hope for figuring a way out of the rat race that most of us are subjective to live.
Pork
###
Yes. Edamame is just soy bean, and it's ideal for this diet.
Good luck!
Tim
Can you combine the diet and the supplement plan to boost weightloss or is it irrelevant?
Thanks!
Assuming corn does not fall in the white carb/gluten category, here is a great breakfast that even my kids love - heuvos rancheros:
For One:
1 corn torilla heated in pan 30 seconds per side
cover w/layer of fat free refried beans
Optional: add layer of cheese
microwave ffor 45 seconds to heat beans/melt cheese
top w/salsa
add fried egg (or egg cooked favorite method, but the liquid yolk adds flavor
top w/ranchero sauce (I use small can of green chiles pureed w/3 Tbs lime juice, dash of adobo seasoning and cumin - pureed till smooth.
Tony here: 8 lbs slimmer...and marching on. I would like you talk (or someone) about "plateauing". I am resolute on this program, maybe forever. I can live with one day of gluttony and the rest on this healthy diet which is quite darn tasty to me.
BUT my mother-in-law (no, forget the stereotypes - she is terrific lady) lost 5lbs weight at first, then loses none for one week, then only a one lb the second week. Is this a to be expected frequent occurrence (occurence? ocurrence?)?
But she has gotten into her powerwalking again, and I have gotten back into my daily 30 minute power walks, plus some free weights, which I had neglected for a year. This means to me that this program added inspiration to do other healthy things as well...and that should not be overlooked in my mind (or yours to, Dear Reader ;-)
Keep on keeping on...
Tony
I am down 10-12 pounds so far and will keep on going until I also plateau which I assume will happen at some point. In my case I think that will be awhile.
I do have one question about fruits. Should those only be eaten on the day of indulgence? Bananas are so good in many ways that I do miss those.
Thanks,
Dave
i am alergic to most veggies so i stay clear of them so what eles would you recommend on your diet
1. does oatmeal count as a white carb? (hope not as it is a) easy b) tasty and c) v good for cholesterol
and
2. how would you modify this for a low animal protein diet? I am not a vegetarian but by inclination tend to leave meat for dinners in restaurants, and eat a mostly veggie diet the rest of the time. Obviously the beans provide some protein - would you just up the quantities?
thanks!
why is it important to keep eating the same meals?
I'd love your thoughts about the menu planner. Perhaps ways to suggest 4HWW-diet style meals?
Rex
Your blog is quite interest.
If you're not getting results, I suspect you're incorrectly modifying the diet, cheating, or not eating all the categories of food in four small sittings.
Losing 20 pounds of fat in 30 days is extraordinary, which is why you checked out this post. To get an extraordinary result, you need to find a compelling reason to commit 100%. If you're more worried about variety and flavor, then now is not the time for the diet because you are more committed to your eating experiences than losing weight, which is probably why we all have weight to lose in the first place. So try something like South Beach instead, and come back here when you're serious about listening to Tim for 30 days.
Have just started my fourth week of the diet and I am impressed. I lost 11.5 after my first two weeks. I have since assisted 2 friends on to this simple and scale-able nutrition plan. Thanx for putting this all down for each and everyone of us on here.
Best regards,
J.T. Day
PDX
I'm starting this diet today....need to loose 21bs is total but if i can loose half of this by 7th March for a friends wedding I will be happy. I have bought the supplements, the chromium and niacin but could not get the Policisanol. Would this have a different name in Europe? i.e. your eggplant is Aubergine to us? As the assistant in the Health food shop didn't recognise the name? Also what time of day do I take these supplements and how many tablets?
thanks
Amy
Dublin-Ireland
I came across this website while trying to find out a way to loss some weight.
I"m 5'4 and weigh 231 pounds. I have lost 10 pounds so far, but the weight loss has stopped. I eat what is recommended..no bread, mostly veggies and chicken/tuna/protein shakes and use the eliptical machine for about 1 hour and 30 minutes everyday. But I'M NOT LOSING WEIGHT ANYMORE!
If can one can help, give me suggestions I would appreciate it.I'm looking to lose about 20 pounds a month and I"m very commited. Its been a month now and have not cheated at all!
Please help me!!!!!!!!!!!!!!!!!!!!!!
Nope. True. Totally different. If one cannot stay on this eating program and wait for Saturday to eat harmful foods, then maybe the terrible stapling is for you...yuk.
I say Buck Up, and do this for a year, and see what happens. Journal on the GOOD THINGS this diet brings you and you will feel stupid if you go back. Here is MY LIST, and why I do not worry about "relapsing" e.v.e.r. (one day at a time).
No more regurge at night. (Huge! Imagine knowing every night you will have that awful experience maybe.)
No more heartburn.
No more feeling "bloated" and "stuffed".
No more growth in fatty areas.
More energy.
Sleep better.
Feel lighter.
Older (smaller) clothes fit.
Head clearer.
This is what I call my ERP List. When I gave up cigarettes, I took a 3x5 card where I had listed all my issues with smoking...the things I hated about it...folded it and it fit right into the cellophane of the cig pack. Before I smoked I read that list. After I quit I kept that list and read it when the Euphoric Recall hit, only telling me of what "good" things I was missing out on now. Worked.
I suggest if you will have a good time doing this for a year, maybe you try the Euphoric Recall Prevention list.
C'mon, you know it's worth it, and it is the Truth. I love being guilt free about my self regarding eating/weight. And I love my Saturdays!
Here I come Mr. Garcia!
ERP,
Tony,
DoctorZest.com
No more GUILT (Huge!)
Just a quick question (off topic, sorry!):
How do you print out this blog? It does not seem to work on my computer, something I never encountered before. I am the type of person who loves to take inspirational posts like this with him to re-read often, so any help from you guys would really be appreciated!
On day 5 of the diet, feel lighter but haven't actually weighed myself yet. But....no has answered my query, sent last week, about when to take the supplements and how many? Can someone please respond and let me know? I've been taking One Niacin in the morning and thne one again at lunchtime with one Chromium. Does this sound right? Please some one put me out of my agony as I really want this to work for me. thanks Amy
If you haven't cheated at all, then you're not following the diet recommended in this post! According to Tim, you HAVE to eat some "bad stuff" on your one day off to prevent your body from adjusting to the new diet. Otherwise, your body will think, "Uh oh, I'd better hang onto this fat, because I'm going to need it! I'm not getting enough coming in!" But if you "cheat" once a week, your body will continue to burn calories at a more normal pace.
Just a suggestion, after reading your post.
Go to post #21 and Tim describes the supplements. If you have questions afterwards let me know. I just got these myself.
its 9:45 and ive been reading many many websites searching for the best website giving the best diet and this is the one!
however, the problem is that i go to school and i cant get lentilles or any green beans. the only food i could get would be a sandwich with tomatoes, salad(without dressing) and ham. or an already made salad. but how can this make me NOT eat from 1 pm to 6pm? can i eat 1 or 2 apples in the afternoon?
also, i wake up at 6:30 a.m and rarely eat breakfast and then i eat lunch from 12:30 to 1:30. sometimes its so hard to not go in the cafeteria and buy something else than my sandwich that i go to the library.
every year i take at least 15 pounds and every year i feel everybodies eyes on me when im at the beach! also, my school is full of pretty little goody two shoes who all dress up in american eagle of abercrombie. i love fashion and would be so glad to be pretty and be able to spend my money on clothes. also, my parents would be so pround.
###
All of those are just fine.
Tim
www.crossfit.com is the website if you want to see it.
I embarked on a similar diet to lose 100 pounds. High protein, 1-2 meals a day, under 500 calories per day, with cardio and weights 5 times a week. It was basically combinations of chicken, rice, and lentils (with various spices and veggies such as onion and tomato for taste) with the occasional fresh fruit snack -- all fresh and cooked, nothing pre-made or packaged. I'm a 26 year old male.
This worked remarkably well -- I lost 20 pounds the first month, then 20, then 25. Then it stopped. I went from 280 to 215, just 35 shy of my goal. I'm pretty sure that my metabolism finally slowed down to meet my caloric intake, so 500 calories is no longer a small amount. In retrospect I did have the occasional cheat meal -- invariably, I found myself eating out with friends and it was nearly impossible not to eat a 'bad' meal. Just before I hit a brick wall I had put my foot down and stopped having those cheat meals. I imagine if I go back to that I will start to lose weight again. If not, I'm going to have to stop dieting for a while so my metabolism gets used to, say, 1500 calories a day, then I can hit it with 500/day for a couple weeks to lose some more, and repeat ad nauseum until I'm finished losing weight.
This is a great diet. The results have been astonishing in just one week with real focus. I can't wait to see what comes about in a month or even by early summer. One question, what about nuts (almonds especially)? Are they too high in fat or could they substitute for anything else on the list?
Once again, thanks for the great info.
Recommendation: research side effects before taking any sups.
###
Hi Jeremy,
It's absolutely critical that each consumer do his or her homework. That said, "niacin flushing" is very common but generally passes after a week or so of use. As with anything, do your homework, then start with small doses to assess tolerance. Using niacinamide instead of niacin will generally avoid this flush, but not always.
Good observation,
Tim
I have just started this diet yesterday and I feel that I can really stick to it. Should this diet be a lifestyle diet or something that should only be done for the short term for health purposes? Also, can I have fruit as my snack for the day? I don't really have time to work out much and am sedentary for the majority of the day due to my job so would this diet (20 ibs in 30 days) work for someone such as myself if I really can't find the time to exercise? I am 28 years old currently 5'4" & 155 ibs. My ideal weight which I have been since last year has been 125ibs. I started gaining slowly once I began this job and haven't been able to nip it in the butt. I never had to worry about my weight before I started this job so diet is very important now for me. Please provide me with your insight.
Thanks :-)
- The "cure" for niacin flush is consuming 20 mgs of complex carbs (I usually mix some maltodextrin with water and the flush is gone in 10 minutes). Any complex carb will do though.
- For bread lovers, Ezekiel bread with work with this because it is low glycemic.
#21 is where I got the info on supplements, but it doesn't actually tell me when to take them, except that Tim 'takes another one Niacin first thing in the morning'.I'm just not sure what time of day I should be taking the others? Maybe you could let me know? thanks
Amy
Jeremy,
the assistant in the health food shop where I bought my supplements informed me about the 'Flushing'...and she gave me a 'NON FLUSH' Niacin, so maybe try that. I have not had any trouble with it.
Amy
Am a bit young for a diet, i know but i think i am fat
am thin at my upper body but i hate my legs the upper bit my theighs =[
i am 13 years old and weigh 7 and half stones =[
how can i loose weight?
please send me and e-mail back as soon as possible
Mel.
Thanks,
Dave
I’m just not sure what time of day I should be taking the others? Maybe you could let me know? thanks
Amy, Take the supps before bed and another Niacin in the morning.
Thanks,
Dave
The below text comes from comment 21 by Tim Ferriss. It gives the dosage of the Niacin, Policosanol and chromium nicotinate he takes. He says he takes them all before bed.
"Before bed, I take:
200mcg (that’s micrograms, not milligrams) of chromium polynicotinate (not “picolinate”), which is niacin-bound GTF chromium; this can be found under the brand name “ChromeMate”
500mg of slow-release niacin (nicotinic acid) under the brand name “Slo-Niacin”
23mg of policosanol (I use Nature’s Life brand)
1-2 glasses of red or white wine: I believe these have fat-loss properties, plus they taste great ;) Look at the research on resveratrol and other wine compounds.
This cocktail not only aids in fat-loss, in my experience, but it lowered my total cholesterol from 222 to 147 in four weeks (!). If that is your goal, I’d also add an organic orange just prior to bed."
Is this suppose to be a low fat diet too? For example when I cook should it all be steamed and grilled or is frying (obviously with low cal spray oil)allowed?
Also is white wine OK?
I started this diet last week and have had wine everynight. I've never done a diet before where I could drink alcohol?
thanks
Anne
I loosely follow this diet plan and it works. I saw the most dramatic results in the beginning, but then again right now I'm not working so my casual activity such as the activity you'd get by going to work isn't apart of my equation so my progress is relatively slow, but steady.
I workout 3 days a week, I normally do cardio for about 30 min., hit the weights doing 3 reps of 10 of each: bench press, lat pull downs, bicep curls, some pushups, some dips, and some assisted pull ups(not using full body weight).
My diet has been, and again, this is a loosely followed plan:
Breakfast: Quaker oats weight control oatmeal, 3 egg whites with 1 yoke scrambled, a few cups of coffee with splenda and a creamer additive.
Lunch: Some sort of protein bean combo, if it's a workout day I workout between breakfast and lunch so that I can have my protein shake for lunch which consists of; chocolate whey protein powder, flaxseeds, psyllium husk, a digestive enzyme, 2 cups of light vanilla soy milk, a banana, and a couple of strawberries. It’s like having a chocolate strawberry banana milkshake, so tasty!
Dinner: I usually eat some sort of protein and veggie combo. My favorites include 3 eggs with 2 yokes removed, diced onions and bell peppers, and a touch of either mozzarella or parmesan with some sort of lean protein. The grill has become my best friend, you can convert veggie’s into tasty delights! If you use marinates, you can find healthy marinates that convert healthy foods into satisfying tasteful foods that trick your mind into thinking you’re gorging on restaurant fatty foods. Although, from my experience, as I progress through the weeks, my taste buds change and I start craving healthier foods, its rather strange but ultimately an awesome concept!
Snack: I'm not sure if this fits in the diet either but I've been consuming Oroville Redenbacher (or however you spell that?) kettle corn 94% fat free popcorn. It has a low amount of fat, a good taste to it, and it’s high in fiber.
Drinks: I buy the sports bottled spring water, the bottles that carry 24 oz of water. I then buy crystal light packets (fruit punch has a great flavor) and consume around 3-4 of these a day.
That's pretty much my diet; I took this concept and added just a few minor things here and there to make it so that I stick to it. I did well before the holidays but ruined my progress during. So I started tracking again and really attempting to do this diet on the 14th of January.
Starting weigh-in on the 14th of Jan. was: 234.0 lbs
01-21-08: 228.0 lbs
02-01-08: 226.4 lbs
02-08-08: 223.5 lbs
02-15-08: 222.0 lbs
Not sure why this week I only lost a pound and a half as I ate and worked out really well this week, but it's still progress so it works for me. This marks the 4th week and I'm down 12 lbs. I think what I appreciate more about this diet than seeing scale results is the visual results. I must be gaining muscle as I loose fat because it’s visually noticeable. And even though I have a long way to go, (I'd like to get down to 175lbs) the visual results are still noticeable. I also have a very even keel energy level, my mood stays the same throughout the day which is huge for me. Before this I would have big spikes in blood sugar which would make me very… very irritable, followed by a crash which was making me feel like I should start looking into anti-depressants. Now that my sugar is fairly stable, and I'm making headway, everything about my mood has stabilized and I'm thinking positive again.
I think food plays such a huge role in how we feel which ultimately affects how we act out and conduct ourselves in everyday life. I also think doctors should really take a hard look at diets before prescribing any type of symptom relieving pill. Pills don't fix the problems in some circumstances, they mask the symptom. At least with me, I'm now viewing things totally different than before I started making healthier food choices.
Well off my soap box, I hope all of you are doing great, and for those of you who are reading and considering this diet, or just making some changes, do it, you will resolve a lot of the symptoms you are experiencing that are probably related to diet.
Good luck!
If anyone is interested, I’m starting a website for inspirational stories. This website isn’t money driven, it’s just something I’m actually starting to keep me accountable and on track throughout my progress. I’d like to ultimately have other participants post up their thoughts, their stories, their photo’s to where we could create a community of people taking new steps in positive directions. If you are interested, you can join me and others along your journey. Once I get it to where it’s operational, I’ll post a link to it if you are interested in taking part in sharing your story.
BTW, Tim, your book, this blog, and just your path has inspired me as I have mentioned before in this blog. Thank you for stepping out of the main stream and pioneering into new uncharted territories. What's even greater than just being an example is that you've taken the time to look back at those who are wandering around in the forest and have given them some tools to start climbing up towards the alpine levels and ultimately heading in the direction of conquering the peaks. You rip bro!
~Josh
###
Hi Josh,
Thanks so much for posting this great and detailed account. Congratulations on excellent progress and remember... take lots of photos! I didn't during a few transformations, and trust me: you'll wish you had taken more :)
All the best,
Tim
Thanks for the feedback. Here's my website that I just finished building (in URL field). Your book and this blog is what inspired me to do what I'm about to do. Check it out if you get a chance and thanks again for the inspiration.
Josh
I've been doing much the same thing for years with my afternoon snack, which is cookies. My problem is that I love cookies, so it's hard to stop once I've started. So, my solution is to buy only a specific brand of cookie I'm not crazy about. That way I know I'll eat three, period, which is enough to keep me satisfied till dinner. I never buy any cookies I really like!
Likewise, I eat the same things for almost every breakfast, lunch, and dinner. The only problem is that I love what I have for dinner, so I tend to eat too much of that!
Aaron
Thanks for posting this diet. It has worked wonders for me. I have lost 27 pounds in 35 days. I like the idea of going into ketosis to ensure fat burning combined with calorie ZigZag cycling to ensure high metabolism.
(1) Artificial sweeteners are bad news. See: http://www.economist.com/displaystory.cfm?story...
(2) Eggs yolks aren't just flavor enhancers, they're the single best source of choline. Choline maintains your brain, helps metabolize other vitamins, and prevents fatty liver (which leads to liver failure and cancer). Plus the majority of Americans eat choline-deficient diets.
See: http://lpi.oregonstate.edu/infocenter/othernuts...
http://lowcarbdiets.about.com/od/nutrition/a/ch...
http://www.medschool.northwestern.edu/newsworth...
Good luck to everyone in their healthful weight loss!
1) are garbanzo beans an acceptable Legume?
2) what, if any, seasoning, sauce etc... do you put on your chicken. Last night I added some low sodium soy sauce, but I realize that's probably not the best.
Thanks
Josh
###
Hi Josh,
I find garbanzo beans to be too calorically dense, so I avoid them. Think of them as rice. A few here and there in a mixed bean salad is fine, but otherwise not suggested. Light toppings like low-sodium soy sauce or salsa.
Good luck!
Tim
Thanks
Great eating advice that I'm putting to use in my own life. I also linked over here from my website so visitors to that site can check this out too. Thanks!
I'm at my breaking point today. I recently turned thirty and just had my lab work come back today. My cholesterol is high along with my triglycerides. I weigh 240 now and working in an office doesn't help. I've gained 60 pounds in 7 years. Reflecting on some old college photos and realizing how I've been "really" eating, I'm ready to change.
I like the way you say eat the same things over and over and just mix them up. I'm a very simple person, and I pretty much eat the same crap over and over, so it shouldn't be difficult to get on this plan.
Hopefully I'll have some good updates in the near future.
One day at a time,
Matt
I am interested in your article and enjoyed your blog?
Please keep it for us.
Thank you!
and do you use oil to cook it?..will dat increase ur fat easily though?..should the egg be sprinlke with salt or no?
Thanks for the new post as well, all very interesting and helpful. Thanks again for the inspiration and practical knowledge!
Bob
How goes your progress?
Shante this is directed towards your comment but also to everyone else. After reading Tim's book I got inspired to create my own website/blogspace like a lot of Tim's readers. As of last Saturday morning I was down 15.6 lbs since January 14th. I've been following Tim's reccomended eating plan loosely as well as working out and it has literally changed the way I feel, and conduct myself. I'm feeling full of energy, not bogged down any more by spiking my sugar through the roof and then crashing when my insulin kicks in to regulate it. I feel great, starting to see visual changes, and just overall have a more positive outlook. You can view my progress and stay up with me as I go along if you'd like. My site wasn't built to run ads or solicite money (except from my friends and family as I'm raising a per pound pledgeathon) so come on over, or book mark it and follow along as I'm going to be a great testimony for this eating plan. Don't forget to sign my guestbook ;o)
Thanks again Tim, feeling great and making headway!
Josh
or
is your fat loss diet exclusive of fats because the best way to get ripped is high protein - adequate carbs for basic energy
could i for instance, bump up my fat instead of eating the extra beans you mentioned- in order to avoid tiredness?
markus
cheerz
Josh checking in. Week 7 and I've hit the 20lb mark. Feelin' great, this eating plan is absolutely amazing! Make sure you guys are getting in your workouts, my weight loss has increased as my activity has increased.
See ya'll next week.
Seriously, I think it tastes better than mashed potatoes, and I'm pretty damn sure it doesn't qualify as a "white carb", even though, it's, um, white. If I'm wrong, someone please shut me up.
Man, you could take some of these, some steamed collard greens, some black eyed peas (delete the ham hock plz!)some grilled chicken breast.. That's like a southern feast right there! Don't forget the hot sauce! I could -totally- eat that every day! God, I love food.
thanks
this is a great diet, but I am not losing any weight. I am following the rules by the book. is there any possibility I may be adding muscle (I know I am lifting more weight) without loosing fat?
Mike
I'm recommending this method (and a visit to your site) to all of my readers.
1 cup of beans is 10g of fibre..u do the math!
I run 35-40 miles a week, and I'm a nursing mother, and your diet describes almost exactly the foods that I eat. (However, I don't go on the junk food binges: I abstain from sugar as I'm sugar sensitive.) I find that eating this way gives me adequate energy to nurse, run and look and feel my best. I also consume generous amounts of healthy fats: nuts and nut butters (such as almond butter), avocados, flaxseed oil, hemp seeds, and even some butter and eggs. I also greatly recommend bison: it's so much more flavorful than beef.
I thought that, as a runner, my training would suffer by not eating so many carbohydrates. But I've found the opposite is true: I have more energy following this kind of food plan.
In the world of food, diets, nutrition, and health, there are many experts, many diet suggestions, and many imperatives about the "right" way to eat. Worse, after a time, the experts start to contradict one another. Here's what I suggest to anyone who wants to eat better: experiment. Use your body as your guinea pig, and see what foods make you feel your best. That's, ultimately, how I found a food plan for me, and how anyone can find a food plan for themselves.
Cheers,
Karly Pitman
But at least trink alcohol that keeps your blood sugar low, like red wine.
I've just finished my first week trying your diet. I've lost 5lbs. I like the food choices, my mood and energy levels are MUCH improved over the crap diet I had before. I can see doing this indefinitely! I'm reading the books you mentioned - Protein Power, New Glucose Revolution, New HIT etc, yet I still have a question. You mentioned your supplement plan in post #21, and I've implemented that too. Yet I googled for more info and there were a lot of conflicting reports about possible danger, and/or no evidence of effectiveness. I haven't had any problems, but I was really hoping you had some additional info, studies, books etc that you could point me to, for greater info on these supplements. Also, do you take this cocktail for long periods year-to-year, or just to lose weight?
Best! I'm reading your book too, Cheers!
Nate
This is Josh; just wanted to drop in and say thanks as the diet plan has been absolutely amazing. To date, I'm down 20 lbs in 7 weeks by casually following your slow carb diet. I also wanted to say; thanks for the book and this site. Through your book and the creative thoughts it has triggered, my life is beginning to change! I have decided to join a health fitness program, and from the inspiration of this blog, I created my own personal blog/site which led to the building of a community forum website for the program I’m taking part in and its contestants. The owner of the local educational fitness show that I'm participating in was so impressed with my personal blog/site that he asked if I could aid others in creating their own online journal. We actually sat down and I introduced the idea of a community forum (discussion board) to him. Needless to say, today is our debut launch of the new website and its interactive community forum.
This forum is open to the public, so all who are wanting to make health conscious changes are welcome to register, take part in sharing their stories, and of course the educational nutrition and conditioning discussions.
Thanks again for the inspiration!!!
Josh Ream
Boulder, CO
That and we need fat in our diets....since the obesity levels have only sky rocketed since the "experts" told everyone to eat low fat. Butter anyone?
Read the website and most of the postings.Good stuff, Wondering what kind of weight lifting excerises I should do if I want to attempt his 34lb muscle gain in 4 weeks?
REQUIRE YOUR ADVICE:
1) I am a vegetarian, and many people in India are vegetarians. Could you suggest a vegetarian diet for loosing weight / gaining muscle?
2) Being vegetarian, we dont get enough protein through regular food. I have started having protein shakes everyday - is it ok? would you recommend it?
Btw... I love your book, blogs & lifestyle! Im slowly implementing your advice and it is really reducing my work related stress. You have saved my life!
I recommend your book to all miserable, over-worked and over-stressed people out there.
Thank you so much! :)
Warm regards
Manan
Looks like I left out the web address, the main site can be viewed here: www.thethinnestwinner.com, from there you can access the forum community board. My personal site/blog is located in my signature.
Josh
I always knew this would work, thanks for confirming my hunch about my diet!
Also, is olive oil/vinegar allowed on the diet? I'm a salad eater and was wondering if a little bit of natural dressing is OK maybe once a day.
###
Hi Rebecca,
Olive oil and vinegar is absolutely fine -- even encouraged -- on this diet. I consume a lot of both. Excellent for workout recovery and lowering glycemic index.
Tim
I'm in my second week and had a similar experience, I lost 5 then gained back almost 3 in my off day the first week. Not sure that makes any sense either, but I'm withholding judgment. I don't drink enough water, and I run 5x per week, so maybe its water. Who knows. I look and feel better though. Give it a month.
Nate
During the Sunday to Friday, do you have any fruits at all?? anything sweet? that could be hard if not....
Thanks!
I'm a little over 20 days on task and I'm down 15 pounds and I still have a while to go. I've treated the whole thing as an experiment and I've not altered the diet plan except as mentioned below. Otherwise, my meals generally consist of one of each of the following groups:
1. flat iron steak, low fat hamburger meat, butterfly cut pork loin, salmon, tilapia, chicken breast, egg whites and a whole egg
2. pinto beans or black beans
3. microwaved steamed vegetables
I grill the selected meat from category 1. From category 2 I typically choose pinto beans and make 'refried' beans by microwaving them, mashing them up, and then cooking them on the stove with a wee bit of olive oil, I like them, so I generally have them 3 times a week. From category 3 I randomly choose such a package and microwave it, some examples are peas and mushrooms, broccoli and carrots, that type of stuff. If I'm feeling more adventurous I'll grill some portabello mushrooms or some peppers or something.
I usually make enough at dinner time that I eat leftovers at lunch the next day. I'm usually a breakfast skipper, but if I get up and feel like it I'll often make scrambled eggs or an omelet and maybe heat up some refried beans.
That's about it, during the day I drink a couple cups of coffee (with splenda) or water, at night I might have a glass of red wine. If I feel frisky I eat an orange or a banana in the morning or at night. On my 'off day' I don't go totally crazy, but so far I have eaten fast food and a pizza on two of my saturdays, I also eat some ice cream and drink some milk, etc.
I've not been sweating little stuff like adding some cheese to my omelets or using olive oil or anything like that. I also don't count calories, how much I've eaten, or how many carbs. It's pretty straightforward and it fits nicely with my general OCD-like behavior of liking to do things the same way over and over.
I should point out that the first weight is my starting weight, the next day was the first full day of the experiment, you'll notice the second day was a Saturday, but I chose not to take that one off as it didn't seem productive. Following the first Saturday every Saturday is a day off. Also there are days marked with an asterisk, those are days I didn't feel well and only ate some chicken noodle soup. You'll notice interesting facts like weight going up after days off, weight dropping or gaining for little apparent reason. I tend not to worry about the fluctuations, just the general trend. I weight myself at roughly the same time every day (after I get out of the shower) on the same scale and I do it until I get 3 consistent results (it's one of those crappy floor digital ones). However, there's obvious differences like, did I use the bathroom that morning or not, etc...
Finally I should point out that I'm controlling for exercise, that is I'm not doing any exercise outside of my daily routine, no running, no lifting weights, etc. That'll come a little later, but I'm trying to control the variables.
My start weight:
235.0 Thursday Feb 21, 2008
Here's my data so far:
234.6 Friday Feb 22, 2008
232.6 Saturday Feb 23, 2008
230.4 Sunday Feb 24, 2008
229.4 Monday Feb 25, 2008
228.6 Tuesday Feb 26, 2008
230.0 Wednesday Feb 27, 2008
230.0 Thursday Feb 28, 2008
228.6 Friday Feb 29, 2008
227.8 Saturday Mar 01, 2008
228.6 Sunday Mar 02, 2008
227.6 Monday Mar 03, 2008
226.2 Tuesday Mar 04, 2008
225.6 Wednesday Mar 05, 2008
226.0 Thursday Mar 06, 2008 ***
222.6 Friday Mar 07, 2008 ***
219.6 Saturday Mar 08, 2008
222.2 Sunday Mar 09, 2008
226.2 Monday Mar 10, 2008
222.2 Tuesday Mar 11, 2008
221.6 Wednesday Mar 12, 2008
220.2 Thursday Mar 13, 2008
220.2 Friday Mar 14, 2008
i will love to know if you can HELP me loose weigh. Thank You and have a nice day
In particular I am looking for high protein breakfast ideas.
I should be grateful to hear from anyone for a sample day's vegetarian menu.
Many thanks
AS
I recommend you take a look at Dr. Gabriel Cousens' book Rainbow Green Live Food Cuisine. He outlines and provides many recipes for the low glycemic vegan diet followed at his Tree of Life Rejuvenation center in Arizona.
You could also take a look at Stephen Arlin's book Raw Power. It includes vegan recipes and weight lifting advice.
For inspiration, you could also take a look at Storm here. http://www.thegardendiet.com/storm.html
These resources are all a few years old. After doing a quick search, it seems there's a lot more information available now.
Best of luck.
I am 30 yrs old and i weigh 254 pounds and my height is 5 ft 4 inches and i used to weaigh almost 140 pounds before.I put on dis weight during and post pregnancy.that islike 6 years back.My BMR Is very low.It would be great help if u guys can help me out,,
One question-even thought carbs are prohibited, is it only sweets that you can eat on your 'dieters gone wild' day? Or can you indulge on white CARBS on that day as well? And I live in southern California, where the Mexican food is somewhat authentic and delicious. Even though it's typically considered not-that-healthy, is it OK to include that in my diet (following the guidelines, of course)? Or should I be looking to places that don't cook in grease and the like?
Thanks,
Travis
###
Hi Travis,
Indulge in whatever you like :)
Tim
Today is my first day and the beans are killing me, glad to get a few recipe ideas and know that I dont HAVE to stick to the few foods that Tim mentioned to be a successfull dieter.
Anyway, I'm going to weigh myself only every week or couple of weeks otherwise like some of you I will fret at every pound lost/gained.
When the diet ends I'm worried that I will put the weight back on again in a couple of days but I guess this is where we have to make a choice to adopt an eating plan similair to this on a dail basis.
:)
I am intersted in buying the book with the Diet in it. But is the 4HWW a diet book or LifeCoaching book or both. Is this the book that has the 'No white carbs' diet in it?
Also, what about Soya Yoghurts (without fruit), soya is protein, and non dairy, would this be OK for a breakfast substitue every now and then to kill the boredom?
Please answer soon as I'm about to start the diet. I'll have to buy the book on line as its not in any of the book stores near me. I live in Europe.
thanks guys,
Anne
Its not fair to ask Tim to give you feedback on every single food. Read "the New Glucose Revolution" by Dr Jennie Brand-MIller and literally all of your questions about diet, what oils to cook with and when its OK to eat certain foods will be answered. Tim's diet is meant to limit calories and also burn more fat, while being filling and nutritionally rich. The more you know, the more you'll find almost any combination of lean protein, vegetables and legumes can be used. But unless you have the basic knowledge contained in this book you'll likely finish the diet and revert back to making uninformed food choices.
I did this experiment combined with the muscle thing and I must say I am very happy with the results. Check it out on my blog:
http://www.leveluplife.se/blog/10-kg
The text is in swedish but you can see the picture. Awesome book also btw, thanks for all the great stuff
//Max
Wish me luck...Russ Reynolds
###
Hi Rex,
Thanks for the comment. You're not banned, but your comments have been put into moderation along with others, and posts with lots of links that are come across as self-advertising get automatically deleted by moderators. Sorry, but it has to be this way to prevent abuse and spamming!
Tim
4 weeks into this diet and I am down 11lbs. I now weigh 223lbs. Only another 27 to go to my desired weight!
Cheers,
John
Thanks in advance
###
Sorry, no fruits if you want optimal results. Not needed. Eat vegetables for your vitamins.
Good luck!
Tim
What if any advice do you have on NLP methods, like Paul Mckenna's from "I can Make You Thin"? How effective might a synthesis of this diet and his methods be???
i am really glad i found this diet. it actually works!
i have lost 8 lbs in just 6 days, !!
i cant believe it.
and i didnt even excersice!
this is what i ate everyday .
morning= scrambled eggs with onions(only egg whites), beans, and some kind of healthy vegetable, for ex, cauliflower,spinach, cucumbers, or mixed vegetables, anything thats a veggie
lunch= mixed vegtables, beans, cottage cheese
dinner=2 fillet fish, cooked without butter or oil, only non cooking spray,beans, corn
sometimes i would switch them up not to get bored of eating it,
but really if u guys eat like that for 6 days, and the 7th day eat all u want., then u will lose weight. tomorow is my 7th day, so i eat all i want, i just hope i wont gain all of that bak in just one day and have to start over again!
oh, and dont eat snacks, or fruits or anything! just 3 times a day, the meal that ur soppuse to eat, its rlly worth it, and then u get aday off so thats good.
im hoping to lose like 30 lbs in 30 days, which i think will work if i keep this up.
i hope i dont screw it up!! wish me luck and i wish u guys luck, and i will be postingg my results in like 3 days, =]]
until i lose the 30 lbs!
and what rly makes me happy is that i dont havee to excersice, !
if u rly wanna lose weight u gota be strict and have confidence in urself, that u can do it and it is possible.
some bodys work different, if ur doing everything ur soppuse to and not losing weight, hang in there and try for another week, dont give up becuz the results may change if u just keep going, and give more effort.
im rly happy i found this diet. =]
thanx
Oh, one more thing. I'm 5'7 and I weigh 140 pounds. I don't eat a lot as it is probably 1500 calories/day and generally don't exercise much. To lose 1 pound a week I would have to reduce by 500 calories a day, so would it be ok for me to eat 800 to lose a little more?
Any advice would help. Thanks.
Art Gonzalez
Came across this site and I am going to start this diet tomorrow.
I want to lose 20lbs in 4 weeks. I am off on study leave and actually have the time to prepare food.
I am going to have the following:
Breakfast: Omelette with onions and turkey bacon(1-2 days a weeks, I will add cheese).
Lunch: I am going to fry minced beef and add onions and make burgers from these along with peas and pinto beans.
Dinner: I am going to have chicken (grilled with paprika sprinkled on top) and mixed veg.
If I get hungry during the day I think I will have a cup of veg broth soup.
I am not planning on having a cheat day as I want to cut all crap out of my diet altogether.
I plan on doing a 45 dance fitness dvd in the morning and an hour walk in th evening.
Do you think I would lose 20lbs by doing all of this and can I add mayonaisse, or is that against the rules.
Congrats to all who have lost weight and are trying the diet.
Maria :)
I am going to write a book because I seriously need help.
I have been battling with weight since I was a young child...probably around 9 yrs old. I am now 25 and I am freaking sick of it! I have always been over weight be about 15 lbs. I would always get into I wanna be skinny more than anything modes, and would exercise like crazy and hardly eat anything. It would always work of course and I would be happy and then the mode would leave and I would not exercise that much and start eating again and of course the weight came back. Well about 2 years ago it was my brothers wedding and I was going to be in the bridal party so I literally believe now, started to be anorexic. I would eat 3 perogis a day. Some days a little more but only when my mom cooked and I didnt want her to be suspicious, I then exercised with HIGH cardio for about 1 1/2 hours and followed it up with about 45 min to an hour of walking my dogs late at night. I literally did this every day. I lost 28 lbs in a month and a half and was thrilled. Of course I eventually went back to a normal eating lifestyle and exercise style (which was very rarely) and not only did the weight come back but then some, I am now 185 lbs at 5'5" (I am woman by the way) and I hate it. I can not look at my self in the mirror without being disgusted. I have tried Atkins (from ediets.com and the Atkins book. I stuck to it pretty good but I didnt have the time to keep cooking the meals) and I have been going to the gym for over two months about 2-3 times a week which is way more than I used to, which was none. I have only lost 4 lbs. I work full time and have a part time job and I am pursuing my bachelor’s degree online full time. I do not have time to even do laundry.
I am just so worn out. I do not have time or even the motivation to exercise like crazy like I used to, and I do not want to do it the starvation way because that just bit me in the ass, I gained way more than I lost by doing that. I need help.
I need something totally laid out step by step. Something that does not take a lot of time but with at least decent results. Problem with me is I do and I do and I don’t see results as quick as I used to and I just get discouraged and off track. I found the main problem with the atkins is I do not have time to cook...even quick meals. I have been doing atkins shakes in the morning, another one for lunch (sometimes I will have an egg sandwich, yes with the bread) and then if I feel like and have enough time cook something. I was wondering if I should possibly do something like the ediets.com that has the food delivered to you? I probably should have done that first before I wasted so much money with everything else and the food that I have not cooked which now needs to be thrown out.
I just need help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
in the last 6 months after breaking my shoulder i have lapsed on training and eating and gone from a lean,athletic 6ft,4' 15 stone (210lbs) to a slightly chubby 17 stone 5lbs (245lbs) and lost my abs and gaining love handles and a double chin! I want to get down to around 13 stone 5lbs and have a very very low body fat percentage (5-6%) to go with my already well muscled frame.
I am a security guard by day which is stressful mentally,not physically,although it does have a impact on my legs ad knees and i don't always feel like working out when i get home nowadays....not as much as i did in my early 20's i'm now 26 and can feel the difference.
Anyway this is what i have started doing
Wednesday 27th March 2008
17 stone 7lbs
Work 7 hours
0900 Breakfast: bowl of Muesli with red milk
1230 Lunch: Bowl of Lettuce,tomato,cucumber,Green Pepper rings and Tuna Mayo
1800 Tea: 7oz Rump Steak (fat removed),Broad Beans,Mixed Veg (small broccolli,Carrots,Cauliflower),Lentils,Peas,Spinach
1900 snacks: Apple
Drinks: 5 pints of water,5 coffees (red milk,1 sugar in each)
Excersise: none
__________________________________________________________________________________________
Thursday 28th March 2008
Work 8 hours
0900 Breakfast: bowl of muesli with red milk
1230 Lunch: Bowl of Lettuce,tomato,cucumber,Green Pepper rings and Tuna Mayo
1800 Tea: 3 small Chicken Breasts (half size),Broad Beans,Mixed Veg,Lentils,Peas,Spinach,Mange Toute,Baby Sweetcorn
2100 Snacks: 2 strawberrys,1 apple,1 plum
Drinks: 6 pints of water,4 coffees (red milk,1 sugar in each)
1900 Excersise: 30 mins shadow Boxing,40 high knees,jogging on spot,70 bicep curls,50 over head lifts,10 across chest (20kg dumbells.40kg total)
__________________________________________________________________________________________
can you give me a simple answer whether i am on the right track or not,or could anybody else give me any tips? (i know this thread is pretty much abandoned but others do read it + post)
i put on alot of weight after my pregnancy a year and a half ago. most of the weight has fallen off naturally with no excercise or diet but i have a stubborn fifteen to twenty pounds that just won't budge. i'm not looking to gain any muscle mass or anything. i just want to fit back into my pre-baby clothes. will your diet really just make me drop twenty pounds in a month or am i setting myself up to look like those orange lumpy people in spandex athletic thongs?
(i do a thirty minute cardio everyday with some sit-up but i don't do any weight lifting.)
thanks a bunch,
stellz
Getting started on this tomorrow. You mention no milk in Rule#3 so does this extend to all dairy? How about cheese?
Also, I assume soup is viable as long as no potatoes or other white carbs are in the mix?
Thanks!
G-
i normally have tea with a sweatner and a small spoon f sugar is this ok?
and is gum ok? cuz that's whati normally use for desert! so just tell me if there's a problem with that .... and what if i dnt lose weight ....would i have to do some more stuff than what other people do?... i usually run for 30 min like 4 times a week and do some other exercise so i should lose weight fast right? pls i need an answer..... thx
I think the diet will realy work..
Im a 17 year old male from vic, Australia.
Personly i think i am fat. Im going to go on the diet above and see if it works. i look forward to trying this and geting healthy and fit.
love,
jay
i have decided to get onto the plan. however when it comes to breakfast, im addicted to cereal. is there something else that i can eat that is fast. for am working full time and going to school full time... and im only 18.
thanks!
I'm also a full time student, at UCLA. And your right we're busy and don't have time to cook and plan out meals. I just saw your post and decided to share what I've been doing and what's worked for me. It's a total meal replacement shake, which has over 200 nutrients and tastes great. It takes me about 20 seconds in the blender and I'm out the door. Info is in my link.
Aaron
I have been reading the blog and sticking to the diet for 2 1/2 weeks now. Although I feel great and like i have lost weight, the scale shows only 4 lbs over the last 18 days.
But the good news is that this is a lifestyle I can definitely stick to especially with the day off which I look forward to immensely.
Thanks and good luck everyone!
M
I'm sure you could do a full post on this itself, but what else can you advise for increasing insulin sensitivity?
Would you be able to touch upon:
cinnammon
vanadyl sulfate
bitter melon
So far, I've read that vanadyl sulfate is unconfirmed as far as its help in increasing insulin sensitivity (it supposedly acts as insulin does, so in the end you'd still be storing more fat instead of burning it?) and that bitter melon has been found to be toxic (in at least animal studies), depending on dosage.
Cinnamon seems like a safe bet, but you don't mention it above.
Thanks and great blog you have here!
Thanks
I am also from England, i managed to find most of these beans but only in tins, I did the diet for 2weeks and lost 10lbs i then thought i would come off it for a few weeks to see if i put it all back on. After 3 weeks off i only put on 3lb which i thought was pretty good. I read all of the info and every blog on here before i started, the only thing with the exercise is that the weight may not shift as quickly, but belive me after a week people noticed the diference, it is well worth doing this.
i am now going to do my second stint and lose the final pounds i wanted to, good luck people.
- the kashi golean cereal --> 1 gm fat, 37 gm carb(5 fibre and 9 sugar) and 13 gm protein..is it ok?
- Hi-Lo cereal --> 1 gm fat, 13 carb(6 fibre and 3 sugar) and 12 gm protein. is it ok?
- the post-workout-pizza...everyday after a workout or saturdays? (this question came up no less than 15 times i think)
I read every single post but have not found a reply to these questions?
Thanks.
I am in training to become a flight attendant and was looking for a diet that I could stick to for the month of "barbie" bootcamp. I am 23, I have had 2 children, I am 5'4" and weighed in at 155 lbs last sunday. I stocked my fridge in my room the first day with lean meats, tomatoes, cucumbers, avacodos, and bottled water. I prepared a few days worth of meat and cut up all my fresh veggies for 'ready to use' portions since I dont have much time to cook. I combined black beans, fresh spinach, salsa and veggies for a mexican style salad which tastes great! I bought canned tomatoes with chiles for 'salad dressing.'
Anyway.. to make a long story short I have lost 6 lbs the first week and I have energy to spare. I am feeling great and (sorry gentleman) its even that time of the month! (which always consists of water weight, bloating and cramps so bad I dont want to get out of bed!) I only have time for the "hotel room" work out which is about 15 min of push ups, sit ups and stretching.
So two big thumbs up from phoenix az! I can't wait to weigh in next week!
well, this is for Crisia..ummm hi, i jux want to tell you dat taking pills is a bad thing because it can lead to a bad health in the future and you should think of it...
you jux got ur baby and still young you should eat natural food that will benefit ur health in the future and pills are drugs..so what's with the pills..
it jux makes you feel great for a moment but it's bad i understand that everyone wants to be skinny/lean quickly but it's jux how our body develope but yea i'm jux saying..^_^...
In my culture if we got our new born baby we eat chicken breast/drumstick with rice or eggs for 30 days..then your done..it's LONGEVITY..
but dang this diet might work too..ahaha..i wish..hopefully..
I have fats on my belly which i hate it..and it'll be embarassing when I hip hop..all you will see is the fat on your belly when you pop..and move and dance..ughh,...well..ok..i'll try this..i did at first but i quit then stuck into it again..lol..ok..well..bye..i'm only 17 pretty funnie huh..but shoot how come my fav. food contain so much fat..ahhh..
On Saturdays i really have been going nuts...fizzy drinks,alcohol,Chinese food then during the week completely self disciplined.
I have been getting terrible stomach pains and sleepless nights tho,ad my doctor said this diet is very bad for your health if kept up to long....he said you may look good on the outside but youll be terrible on the inside.
###
Hi Adriana,
You need to create time for any diet or exercise. Substituting food doesn't take time, and working out can be done for 10 minutes before you go to be. Just remember that if you don't have that much time, you need to prioritize to create it.
If you don't create the time, you will not be able to make this change, so it's a matter of sacrificing other small unimportant things.
Cheers,
Tim
Tim, you may want to check out Crossfit. The nutrition and workout beliefs are very similar. Big body change for me. Muscle where I have never had it. Thanks.
I workout and am on the eating plan. The best thing is to look at the other workout Tim has recommended: one rep to failure.
THIS IS A WARNING- i just got violently ill from following your rec dose of nicacin (i assume that was the culprit bc the rec dose is 250 + i was taking 500-- twice a day)
i admit being i am smaller than tim + female i am more than somewhat at fault and feel very foolish but on the same token i Trusted his advice.
i spent the last 72 hrs ill, several over a toilet bowl.
###
Dear Sam and all,
I'd add another caution to the post, but please, please 1) get medical approval to use any supplement, ideally and 2) start with the smallest recommended dose for any supplement and work up to assess tolerance.
This is very, very important!
Best,
Tim
Wish that all goes well for me!
As a side note, I have decided to try this diet myself. First-time dieter, and now Day 1 nearly finished, I have to say it's going better than I expected. I hope the trend continues. I noticed I like eggs and beans and veggies a lot. :) Wish me luck. Maybe I'll start a blog that records my progress...
- Jani
Male
Age: 30
Previous weight: 155-160 lbs
Current weight: 140 lbs
Height: 5' 7"
Length of diet: Approx. 30 days
I am not using any supplements other than a multi-vitamin and some Omega-3 which I usually take.
I only do home exercises (push-ups, crunches, bicep curls, etc.) about twice a week for about 30 minutes. I don't know how many pounds of muscle I have put on, but I have noticed a gain.
My "fat day" is on Friday or Saturday, depending on my schedule.
I usually cheat once in the middle of the week, around Wednesday, and have something sweet like a soda or a piece of pie to keep my morale up and to satisfy my insatiable sweet-tooth.
I continue to eat cheese with my meals whenever I want, even though dairy is frowned upon; I have a glass of fruit juice in the morning with breakfast; I have a little bit of gravy with my meat sometimes.
In addition to the foods listed in this article, I also eat turkey, chicken legs, non-grass-fed, non-organic beef like big fat t-bone steaks, carrots, cucumbers, tomatoes (yes a fruit), corn (but not much), broccoli (with cheese!), and tofu, just to name a few.
My point is, I did not strictly adhere to Tim Ferriss' posted methods, but I was still able to lose quite a bit of fat while gaining muscle. I cheated, but stayed within acceptable limits. Don't cheat if you don't have the willpower to stop yourself though.
My apologies for such a lengthy comment. I just wanted to put out some real anecdotal evidence of this diet in action. There have been a ton of questions, so I am just trying to help out whoever I can by explaining what I have done and the results I have experienced.
If anyone has any further questions about what I have or haven't been eating or doing, feel free to post them here and I will try to reply shortly after.
PS. Remember this is not a miracle diet. It takes real determination and willpower to stick it out. The ground-work is here, the rest is up to you and your brain. You can do it!
Good luck everyone, and thanks Tim.
Guys...if you are really that unknowledgeable on Glycemic index and slow carb diets, read the books Tim mentions in the early comments. Another good one is Sugar Busters.
Seriously, you are all wasting good comment space and all of our precious time with very basic questions that (1) have already been answered or (2) can be found by simply browsing the books at a local book store - much less internet search, blogs mentioned in these comments or your library.
Either you want to try this diet or you don't. If you modify, clearly modifying with other low GI carbs is preferable. If you modify and it doesn;t work, go back to strict following. If you accurately track your progress and choices, then posting THAT would be helpful. Get it, by now?!
Those "anemic" marathoners are fitter than you've ever been in your entire life. They also outlive power athletes by four years on average.
###
Relax, big fella! Lack of sense of humor kills you 10 years earlier than average sumo wrestler death age :)
Tim
Always wanted to know your views on...
1) A cardio workout: Is it required? If yes, how much of it would you recommend.
2) Metabolism: How to increase it? How big a part does it play in loosing weight?
Looking forward to your reply.
The measurements are just simply to see the progress, I've been telling myself all the time to not trust them too much. Well, after that, I calculated my approximate body fat percentage, and noticed a 2 % loss. Measurement errors, I decided, and calculated that I should have lost 2 kilos, which seems quite not possible in a window of 24 hours.
After that, bowel movements told me that I hadn't remembered to go to number two before measurements, and after the procedure, when I measured my weight, it was 2 kilos short of what it should be! I haven't been under 97 kilos for many months, and I have been measuring MANY times my weight after number two in the hopes of getting lower weight from the scale, to no avail.
So the odd thing here is that I seem to have lost 2 kilos of body weight (either fat or muscle mass, I hope fat), in 24 hours following this diet for only one day! I have to keep hopes up and expectations low, in order not to get ahead of myself... but good progress nonetheless! :D
- Jani
and i absolutely have rave on about quinoa. i usually have some (in the form of quinoa flakes, almost like oatmeal for consistency) for breakfast, with some fruit. if i have that and then a 'sensible lunch', by the time i get to dinner i'm hungry, but i can't eat a whole lot. one plate full of food is more than enough, often with access getting put away for leftovers. i don't know what the quinoa does.. i'm sure it is high in protein, but i'm also pretty sure that it balances out your insulin, so that your body's hunger isn't reacting in a regular way.
Well today was day one and it was a saturday...so tommorow is really day one!
____________________________________________________________
Breakfast: 2 frozen waffles with syrup and water.
Lunch: Special K Meal Bar, Special K Snack Bar, and water.
Afterschool snack: 100 calorie Chocolate Chip Little Bites, Chiquita Red Apples, and water.
Dinner: Frozen Lean Cuisine Deep Dish 3 Meat Pizza
____________________________________________________________
These are the things that I will eat, but I need to know if any of them are white carbohydrates so I can subsitute any fro "non-white carbohydrates."
Thanks so much!!!
-Adriana
On your BrainQUICKEN website you have an article about Micro-Clustered Water.
1) Did you use this water with your diet, or do you see a benefit to using it for weight-loss?
2) What do you say to chemist that say this is pseudoscience?
Thanks,
Dana
###
Hi Dana,
Please let me know the URL, as I thought this article had been taken down. The micro-clustered water science has been disproven over the last several years. There are some who think the Panasonic machine is still useful for alkaline water production, but I have my doubts there as well.
Hope that helps!
Tim
i wish you all the best in becoming healthier, happier, and adding years to your life.
Appreciate our advice. Thanks.
###
No fruit. S&P; are totally fine. Good luck :)
Tim
Love your blog. I have a few questions about the diet. I am concerned about my fiber intake, and does this diet provide enough of it? Is this diet just for fat loss? Can I maintain this diet after getting back in shape? My last questions kind of nitty, but I don’t' want to mess it up. I have done it for a few days, and I really feel terrific. I would like to know could I eat tilapia fillets as one of my proteins, broccoli as one of my vegetables, and black eyed peas as my serving of beans. That's all the questions I have for right now. Thank you for your time. Please respond!
Well I have read all of your blogs... and am impressed with how much you actually answer back, THANK YOU. I am a 38 y/o female with 5 children. My youngest is 5 months. After my first three children it was easy getting back to that 5'8" 130ish pounds and feeling great... after number 4 I honestly did not try and stayed a "lovely" 165ish pounds until we were ready to have our last child number 5. Right now I am about 180 and if the calculator I used on the internet is correct that is 28% BMI (I honestly dont understand that other than FAT and feeling unhealthy). I am going to do your plan for one week, working out has gotten harder and harder as I have less and less time for myself. However, I am desperate not to be this heavy any more, I do not have to be 130 as I am much older now, but 140-145 would be great! I will continue to read your blog, and update you next Thursday. Thank you in advance. ~Liddy
###
Thanks so much for the comment and kind words, Warren! I'm thrilled that you're doing so well, and congratulations to both you and your wife. Well done and keep it up! :)
All the best,
Tim
I have been sitting here reading a lot of the posts and it looks like those of you who are giving this a good go are doing really well. I'm looking for something simple to help me shift about 21 lb and this could be it! I like most foods but wouldn't mind the repeatition of the limited foods. I'll post back soon and let you know how I get on starting from this weekend I think. Why not!! ;-)
Wish me luck,
Gemma
looking forward to reading 4HWW this weekend -
###
Hi Lucius,
I've never read Body for Life, but there certainly could be similarities. Bill, the author, is a smart guy. Good luck!
Tim
I just wanted to leave a comment with some encouragement for those of you who are in the same boat. Here are some stats:
Started (again, but this time I'm sticking with it): Tues, 4/15; 151.5 lbs
Today: Fri, 4/18; 146 lbs
I did start my period yesterday, so I am certain a lot of this has to do with the water retention and bloating from last week. But I do know two things: 1. I never lose/gain this much from PMS alone; 2. I can see a six pack that was not as defined three days ago!
Way to go, Tim! This is the easiest and cheapest diet I've ever tried. I have been strict in following it, with one exception - I can't give up the fat-free milk in my coffee. I also ordered he books mentioned above and look forward to more details about slow carbs. For those of you wondering, I am 5'8", not taking any supplements (save a daily multivitamin), and have not been working out (just got back from vacation and have been too busy catching up).
Thanks to all for the informative comments.
P.S. Tim, your book is slowly changing my life. It's about time somebody wrote down what I have been thinking my whole life and motivated me to actually do it!
are ANy green vegetables okay. like brocolli, l;ettuce, asparagus and so on; and any egg is okay as well with fried egg? what type of egg is ok? all or are there certain/
quick question would this plan work for a 17 year kid who is 6'6 265 pounds. im tired of doing other plans and having nothing work and this plan looks very promising just curious if it would work for someone my age and size
thanks
M/W/F - 1 hour on the elliptical
6:30 Breakfast (1/2 c beans, 1 egg, 1/4 c egg beaters, 1 c veg)
9:30 Snack (2 c spinach, 20 almonds or 1 string cheese)
12:30 Lunch (1/2 c beans, 6-8oz of protein, 1 c veg)
3:30 Snack (1 c carrots, 20 almonds or 1 string cheese)
4:30 - 5:30 1 hour on the elliptical
6:30 Dinner (1/2 c beans, 6-8oz of protein, 1 c veg)
9:00 Glass of wine
T/Th/Sat - 6:30 Breakfast (1/2 c beans, 1 egg, 1/4 c egg beaters, 1 c
veg)
9:30 Snack (2 c spinach, 20 almonds or 1 string cheese)
12:30 Lunch (1/2 c beans, 6-8oz of protein, 1 c veg)
3:30 Snack (1 c carrots, 20 almonds or 1 string cheese)
4:30 - 6:00 1.5 hours on the elliptical
6:30 Dinner (1/2 c beans, 6-8oz of protein, 1 c veg)
9:00 Glass of wine
I will keep to this routine for as long as I can. One thing I did do, was have a whole wheat waffle and two tablespoons of natural peanut butter after one of my morning workouts. I also ate one cup of broccoli and one cup of spinach.
I do not take any vitamins, but I did opt to go on a weight loss pill...phentermine. My dietician did recommend that I eat the vegetables first and then the protein. It had something to do with the vegetables/beans filling you up and the protein making you feel full longer.
I definitely am NOT tired ith this diet, but I attribute that to the phentermine, which is an amphetamine. We have a weight loss competition at work and I needed something to help lose the weight fast. I saw this and thought I'd give it a try.
For those who are fearful of eating beans, the gas goes away after a day or two. You'll definitely be taking three healthy s*its per day. Should you decide to do as much cardio as listed above, I highly recommend that you condition yourself before doing it.
My day off will alwaysbe on sunday. I have a group of friends that I go to brunch with and we always go to a different restaurant. So I have a LOT of mimosa's for brunch and whatever they serve.
A couple questions I have:
1 - Can I have the whole wheat waffle with peanut butter?
2 - Does everybody keep it to four meals or do you slip in a fifth?
3 - What are some of the items that everybody else is having for their second or fourth meals?
I am not trying to gain any muscle weight...this is for a weight loss competition at my work. After the competition, I'm going to try Tim's muscle routine. I'll keep you updated. Thans for answering the questions.
-Chris-
The big question I have is this: Where's the mention of shirataki (yam flour) noodles?
Not only are they unbelievably low in calories(like 10 calories per serving) and no fat, but they contain 80% glucomannan which is also known to block carb absorption. The fiber in this pasta-substitute turns into a gel in your stomach, filling your satiety (fullness feeling) as well as slowing down the uptake of any carbs you DID eat with your meal (if you even had any). It's almost a miracle food in many senses. And it's not all that expensive?? Just that it can be hard to find (I heard some whole foods have it, but other than there, you have to go to an asian/japanese food market).
I'd be very curious to hear your input on shirataki noodles when you get the chance, Tim.
Great article!
You rock Tim!
im 15 years old and im 5" 9' and 170 lbs i would like to get to at least 150 and have those lbs be fat i was wondering if u have any recomendations for a teen-ager and summer is coming up and id like to be not fat any more so if u could help please
You lead the kind of life that I thought only the rich could live, it has been a shoot of adrenaline.
I'll give your book to my son, he is almost your age, he is pretty smart but he is practicaly a slave.
I will change my life, That's for sure.
Breakfast- 2 scrambled eggs with a little salt, apples and water.
Snack- 100 calorie pack(maybe apples and water if I'm more hungry).
Lunch- Special K Meal Bar, Special K Snack Bar, apples and water.
Snack- 100 calorie pack(maybe apples and water if I'm more hungry).
Dinner- ???
____________________________________________________________
I still don't know what to eat for dinner, any suggestions???
Thanks so much for your time!!!
---Adriana
Your diet seems alright, but it is not anything like the diet that Tim wrote about. Other than your scrambled eggs you are not eating any protein. And though I don't know which 100 calorie snack packs you are having, chances are they are mostly white carb based. Same goes for your Special K. And apples are also very dense in carbohydrates. You should give this a try ... it has a lot more protein, less white carbs, and vegetables (which you didn't have any of):
Breakfast- 3 scrambled egg whites (1 yolk for taste) with a little salt, water. I usually make a "protein omelet" (recipe below) and it keeps me full until around noon when I have lunch, so I don't have to worry about a snack.
Snack- Veggies ... maybe a garden salad (little or no dressing) or some baby carrots. You could also try a salad that is spinach based so it has more nutrients. And you can always add egg whites to a salad for extra protein.
Lunch- Chicken Caesar Salad (with minimal dressing and cheese)
Snack- More veggies. Maybe a salad that has some of the beans Tim mentions so that you are getting the fiber to make you feel fuller.
Dinner- Grilled Chicken or some kind of fish (tilapia or salmon) with steamed broccoli or mixed vegetables and some beans again
The issue I see with your diet is that though you can loose weight on it, the meal replacement bars have just as many calories as a good well balanced protein and vegetable meal like chicken and broccoli, but they do not have as many nutrients or protein, and instead are mainly carbs. Plus, with all the pre-made and pre-packaged diet food you are going to be eating, you are still consuming a lot of unnecessary preservatives. I read your post from earlier. White carbs are pretty much any carbohydrate that is flour based. Including bread and waffles. And Special K. Other than the eggs, you are eating nothing but carbs all day if you follow your diet plan. Read through Tim's description of the diet and then read through the blog comments ... a lot of them are very helpful.
The plan I gave you was just an idea to start you off. It doesn't follow all of Tim's rules, but from what it sounds like, you are not ready to commit to the plan he outlined. I have been on this diet for about 2 weeks and I have lost 7 1/2 pounds already. It doesn't sound like a lot, but the difference is in appearance ... my gut is pretty much gone and the cellulite I had when I started disappeared. This diet is very effective. If you lift weights a few times a week to build muscle you will see amazing results in muscle tone, especially in your arms and legs, thighs included. I have 5 lb dumb bells and all I do every morning before I shower is: 25 curls with each arm, hold the weights at my sides and lift my arms out to the side until they are parallel to the floor 15 times, 50 crunches, 2 sets of 25 squats holding both dumb bells when I squat. It takes like 10 minutes and it gives me energy in the morning, plus with Tim's plan it shapes the muscles so that they show once the fat melts off. I don't know what your weight is or what your goals are, but I was 5'6 and about 120lbs. I just wanted to loose some of the fat around my belly, but since I wasn't very big to begin with diets like the one you planned took me a looong time to see any kind of result, and it was usually minimal. Eating protein, legumes, and vegetables cuts out the carbs that make you look bloated (at least thats what they do to me) and you still have a lot of energy because you are getting nutrients and calories that you need. And you get one day a week to pig out. This diet seriously rocks. Like I said, in about 2 weeks I lost like 7 pounds and gained a lot of muscle.
Give it a try if you can!
Kaitie
Protein Omelet:
2 mushrooms, sliced
3 tomato slices
¼ cup onion, chopped
1 slice fat-free cheese (if you want, I usually don't add it)
l cup egg whites
4 oz chicken breast, chopped
½ tsp onion powder
½ tsp garlic powder
½ tsp basil
Cooking spray
Toss vegetables in nonstick skillet and sauté with seasoning. Cook eggs in skillet. Add cheese and vegetables, and fold over to make omelet. Garnish with tomato slices. (You can also add broccoli if you like)
If your not losing weight after chowing pizza and working out, well are you gaining muscle? And if the answer is no, then lay off the pizza. Your like having your Free Day--everyday--because you worked out. Why change your diet at all?
I think some people don't look at the big picture here.
It's not about what you can and can't switch out. It's about following it and doing it right and for your body to get the fat off that you yourself put there by putting crap in your mouth.
If you don't crave baddies--don't have a naughty Saturday.
A rice cooker works wonders for this program and no you don't have to cook rice in it.
I throw my meat veggies beans everything in there with a little water, it cooks in 30 minutes or less and shuts itself off, never burns, and the pot can go in the fridge for later.
God send on the boat, and hub can eat whatever he wants and my food is cooked q
Thankyou for the help, but the reason why I didn't put any vegetables is because I don't like veggies AT ALL. So the's my main problem. My second problem is that I only like apples, bananas, and grapes. So, based on that, do you mind if you can give me some tips on what to eat? Thankyou anyways for the other tips on what to eat! I know you must have taken a lot of time making that post. Thanks again!! :-D
---Adriana
According to your posts, I don't think this diet is right for you. In order for Tim's diet to be effective you need to essentially only eat lean proteins like chicken and fish, and have vegetables and beans. It isn't a diet that is designed to be appetizing; it's purpose is to cut out unneeded carbs and fats and give you lean protein to help build muscle while you shed fat. If you don't like one of the 3 components of the diet, you are left with very little options for substitutes.
Since you don't like vegetables, and have an affinity for pre-packaged snacks and mini meals, maybe you can try something like Nutri-system. It'll come pre-made for you, and I know they have a lot of meals you can choose from that wouldn't have a lot of vegetables. Plus, they probably have some kind of waffles and cereals you can have for breakfast and snack bars for you to eat in between meals. That kind of program would take the guess work out for you and then you can feel confident that you are eating all the right foods for your particular diet. If you need a little more room for variety in your diet, give weight watchers a try. My boyfriend's brother's wife went on weight watchers after she had her third child and she lost probably somewhere around 30 lbs. I know you can eat whatever you want on weight watchers as long as you don't exceed your points. None of these diets are as quick as Tim's diet, and they probably won't help you build muscle as quickly. On weight watchers and Nutri-system you're results will be measured more by what you see on the scale, where as TIm's diet delivers visual results much quicker. Loosing 10 lbs on a regular diet will probably look the same as loosing 5 on Tim's because this diet also builds muscle and makes you look leaner and less bloated.
The most important part of any diet is whether or not you can stick to it, and I think you could probably stick to weight watchers or Nutri-system better than any other diet plan because it'll let you eat foods you like and have a craving for, and that seems to be very important to you. I do think that if you give Tim's diet a try for just a week, the results will motivate you to toss your waffles and snack bars and continue only having the protein, legumes, veggies combo. And I know you said you don't like vegetables ... but there has to be at least one you can live with eating. Maybe broccoli or canned peas, carrots, or green beans?
Good luck with your weight loss,
Kaitie
Adrianna - please go read a book and don't waste our time with your posts until you get it. ANYTHING with sugar or flour of ANY KIND in it is NOT on this diet (or many other diets for that matter). Look at the labels on the side for ingredients and sugar grams. Are you for real or are you just messin with everyone here? In case you are for real, here's my last shot for you: another great nutrition book is by Dr. Arnot. He is not high protein but he does explain nutrition and glycemic. Also, Dr. Oz's YOU on a diet. You can also find tips from Dr. Oz on Oprah's website.
I am a 30-year-old, 5'6, 150 lb female, and I am comfortable in a size 10. I am always starting diets, or talking about going on a diet, but I can never stick to anything long enough to get below 145 lbs, not even for my wedding!
I tend to gain weight evenly. My legs have always been big, but I think it is from cheerleading in middle and high school. I would like to slim my hips from the current 40 inches to about 36 inches. If I could fit comfortably into a size 6 again I would be so happy!
It isn't that I don't understand how diets work. I know what to do. I just can't seem to do it!
I am starting this diet today. I think the hardest thing will be giving up the fruit and cutting back on dairy...I love them both!
My goal is to lose 20 lbs over the next 6 weeks.
Hopefully, this plan is simple enough that I can stick to it.
I will post my progress in two weeks, May 15th. I should weigh-in at 143 lbs...we will see!
Anyone else out there like me (always starting diets but never sticking to them) who has been successful with this one?
Thanks much!
4:39 pm are their any side affects? im doing xamz next month and dont want 2 b a moody cow…"
Ghetto.. no. To the contrary, you will be energized physically and mentally. Just changing what you eat for lunch and breakfast and you will see a huge difference. It's the carbs and sugar that make you hungry, feeling lousy and depressed.. until you eat carbs and sugar again.. then you repeat the cycle an hour later.
Just eating protein for breakfast and lunch, you'll see a huge difference in your attitude.
All the people who posted, yes it does work. The slow carb diet is essentially similar to Atkins and South Beach and Dr. Phil's... Eat the right foods at the right time so your body uses what it gets instead of storing it. When your metabolism is reset to work this way, your body functions as it should which helps your mind and body.
This last sentence is important.
"Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia."
Else, your body will adapt to your food patterns and begin to store fat when you eat fat and carbs instead of "resetting" itself once a week.
Remember, this isn't a diet. It is an eating plan to maximize your body's natural abilities.
And the beauty is, if you actually eat protein in the morning and lunch, you won't be hungry for sugar and carbs.
I started 15 days ago and lost 16 lbs to date. Including throwing in about a bag of peanut M&M's at work because for some reason, I just can't say no!!!
I found out that I don't snack or eat if about 3:00 I have a protein powder smoothie. But I use the Diet V8 Splash drinks that have no carbs or sugar (sucralose). But that protein boost (Whey protein vanilla bag) has 120 calories, and only 2g of carbs. I treat that as my "late" lunch. And I found that the sweetness satisfies my sweet tooth, And because there's no sugar or carbs, I'm not hungry an hour later.
Remember, it's not a diet.
Read the blog entry about a calorie is a calorie or is it? It will explain why the low fat diets are impossible to stay on because the mind can't handle it. But when you can eat as much as you want of some foods, you end up eating the same amount of calories and don't go crazy with cravings.
My diet mostly consisted of grilled chicken salad with ranch dressing. After reading books, I discovered that I may have been putting my body into starvation mode, because everyone has a basic metabolic caloric requirement. You CANNOT restrict your calorie intake severely less than your basal needs for a prolonged period of time. Otherwise your body will go into starvation mode.
The "Dieters gone wild idea" from Tim is wonderful, if you exercise with this program, YOU SHOULD(at least 20 minutes of cardio a day), it will ensure that your metabolism doesn't take a huge blow.
Right now I hit kind of a plateau with my fat loss, I hope this diet can help me. I've read all the comments from the people, god bless you people for helping each other! I'm starting to lift weights, my poor college self, and my roommate bought a bowflex together also.
I'm trying to follow this diet to the best of my ability, I'm a poor college student, so buying foods off the college meal plan is somewhat expensive. I've also been taking whey protein and using green tea fat burners
One, is fish ok with this diet? I eat a lot of grilled chicken and sometimes I substitute with tuna. I get a lot of protein a day taking whey protein also, and lifting weights.
Two, you said you have a post workout pizza. The crust itself is a lot of white carbs? Is this something you can do almost every workout?
Three, what is your take on green tea fat burners? I've been taking them for about 3 weeks now and I seem to be noticing some results.
My diet mostly consisted of grilled chicken salad with ranch dressing. After reading books, I discovered that I may have been putting my body into starvation mode, because everyone has a basic metabolic caloric requirement. You CANNOT restrict your calorie intake severely less than your basal needs for a prolonged period of time. Otherwise your body will go into starvation mode.
The "Dieters gone wild idea" from Tim is wonderful, if you exercise with this program, YOU SHOULD(at least 20 minutes of cardio a day), it will ensure that your metabolism doesn't take a huge blow.
Right now I hit kind of a plateau with my fat loss, I hope this diet can help me. I've read all the comments from the people, god bless you people for helping each other! I'm starting to lift weights, my poor college self, and my roommate bought a bowflex together also.
I'm trying to follow this diet to the best of my ability, I'm a poor college student, so buying foods off the college meal plan is somewhat expensive. I've also been taking whey protein and using green tea fat burners
I have a few questions:
One, is fish ok with this diet? I eat a lot of grilled chicken and sometimes I substitute with tuna. I get a lot of protein a day taking whey protein also, and lifting weights.
Two, you said you have a post workout pizza. The crust itself is a lot of white carbs? Is this something you can do almost every workout?
Three, what is your take on green tea fat burners? I’ve been taking them for about 3 weeks now and I seem to be noticing some results.
I was thinking about starting the diet beginning Monday!! I'm very excited!
I was wondering if it's Ok for me to make Chili? Making it with tomatoes and ground chicken ?
Hope to hear from someone soon.
Thank you
Manon
I am back after 2 weeks on this plan with my results.
I am 30
Female
Have 4 kids
Starting weight was 166
Todays weight 159
Total loss in 2 weeks: 7 pounds
I have been doing this plan for two weeks, without any real workouts. I went to the zoo one day with the kids and was walking for like 5 hours but other than that no working out. I also have not been taking any supplements. I eat bean and eggs in the morning, sometime I substitute meat for the eggs. For lunch I eat a big salad with two tablespoons of ranch dressing with some beans or meat. In the evening I eat a normal healthy meal with my family with a carb...like tacos or spaghetti. Also if I just can't stand not having something sweet in the evening I will eat a very small bowel of whole grain cereal with unsweetened Almond milk on it.
The almond milk has really helped me because it is high in potassium which I was lacking since not eating potatoes and fruit. I was have terrible leg and foot cramps but since I started havening a bowel of cereal every now and again that has stopped.
I personally have been enjoying this life change and plan on keeping it up well past the 30 days. I also am planing on starting slowly on workouts this week.
I picked Sundays for my day off and it has really worked out well. I noticed that I can eat all I want in one day and it still would not add up to what I would have eaten if I had of cheated all week long.
I love it.
Thanks Tim!
Carrie
I just returned from the grocery store in preparation for starting this diet tomorrow and did some comparing of the calories in different types of beans.
Here's what I found:
Hanover Black Beans - 1/2 cup serving has 120 calories
0 grams of fat
21 grams of carbs
Goya Garbanzo Beans - 1/2 cup serving has 100 calories
2 grams of fat
20 grams of carbs
The black beans, which we are allowed, actually have more calories and carbs than the garbanzo beans, but the garbanzos do have fat...... so I guess this is why we are not allowed to have them in as great a frequency/quantity as the black beans?
I have no problem with the black beans...I just like other types of beans, too, and want to know the proper justification for not having certain types when shopping in the grocery store because this will aid me in determining which ones are the best to buy.
Tim or anyone care to comment/offer insight? Should we just get the ones that are fat free even though they have more calories per serving?
I know this is a diet where you don't count calories.
Thanks!
Fruits in general are not part of this diet if you are sticking to it all the way. However, if you read some of the past posts (I know there is a ton!) you'll see people have had success even if they added a food or two each day in moderation that wasn't originally part of the plan ... I think as long as you mainly eat veggies, protein and legumes and have an occasional apple a few times during the week you should be fine.
And remember, Tim says white carbs are okay as long as you have them within 1.5 hours of working out.
Best of luck ... keep us updated on progress!
Kaitie
Part of any good diet is setting realistic goals for yourself, or rather, not setting unachievable goals that you can never reach, and cause you fall off the wagon.
So just maintain that perspective. 20 pounds of bodyfat, not overall weight. It's harder to adjust to, because most of us don't have the technology available to us test our body composition accurately...so yes, use your scale or self-test calipers as a guide, but also look at how your clothes are fitting, and how you look in the mirror.
I decided, with my hubby, to turn a new leaf & try this approach to eating healthier. I've got 40 pounds to shed...hoping to have 30 gone by July 17. I just started today and as of right now, I could go nuts for sugar/carbs (I have TERRIBLE eating/exercising habits).
Could someone please tell me, did anyone else get a headache or feel irritable the first 24-72 hours from lack of crap in their system? I'm not whining, just making sure that this is normal.
Thanks again!
I have always had very bad eating habits (a lot of junk food snacking and very few well balanced meals) and when I first started I felt very deprived and irritable. After a day or two this passes. I used to have very strong cravings, usually in the evening. Your body will probably crave junk the most during the hours of the day that you are least active and usually eat junk. After a few days it will readjust itself to your new lifestyle and it will get easier from than on. I used to eat candy bars all the time, sometimes even 2 at a time for lunch, and it was rough at first but I can say that it's been over a 2 months since I've had one and it's gotten to the point where turning one down isn't tough at all. When you have a craving, do something to occupy yourself. I read that cravings usually pass after about 15 minutes. And get rid of anything not good for your diet so that if you do have a craving you can't just get junk food out of your cabinet. I stopped buying carbs and junk food and stocked my cabinets full of beans, canned vegetables, tuna, and other foods on Tim's list. On my diet day off I always eat out, but never get a doggie bag for my leftovers unless I know I can finish them that day.
Doing this with your husband is great! You can support each other and cheer each other on. You should consider going out for evening walks together or joining a gym together, and the not only will you spend quality time together, but you'll look and feel better too.
If you feel groggy or irritable, do some exercises. Even taking a 5 lb weight and doing some bicep curls will get your blood pimping and give you some energy. Plus exercise, even as little as this, will produce endorphins, which are hormones that make you feel happy. And once you begin to see the results, you will definetely feel much better :)
When you have a craving, that means you need to eat. Just eat smart and your craving will go away.
I keep fake sugar drinks (diet soda, diet V8 splash) around to satisfy my sugar needs. But usually, I drink a water and snack on carrots etc..
You've both given great advice. I will definately hang in there because it sounds like the benefits FAR outweigh the crumminess now. I'm just keeping my goal in mind, which is not just weightloss/inchloss, but better self esteem, better health, & FINALLY after almost 10 years of being 20-40 pounds overweight, being able to walk into a store and not fret if a size 12 will fit or not.
Here's hopefully to 20 pounds gone in 5-6 weeks!
Take care & thanks again for being an inspiration!
Lauren
Today is my first day to healthier eating. I feel a little overwhelmed! I'm use to eating junk all day long but it's time to think about my future and also the weight is packing on!!
I'm not sure what meals to make?? Tim mentions to Mix and match, and construct each meal with one from each of the three following groups.
Could someone give me an example of what they eat and how they break it up during the week? Do I eat the same food over and over again. Today I made Lentils and chili with ground chicken, would I eat that all week along with veggies? I think I'm just confusing myself! So please for give me.
Thanks for your help!!
Today is my first day to healthier eating. I feel a little overwhelmed! I'm use to eating junk all the time but it's time to think about my future and also the weight is packing on!!
I'm not sure what meals to make?? Tim mentions to Mix and match, and construct each meal with one from each of the three groups.
Could someone please give me an example of what they eat and how they break it up the three groups during the week? Do I eat the same food over and over again? Today I made Lentils and chili with ground chicken, would I eat that all week along with veggies? I think I'm just confusing! So please for give me.
Thanks for your help!!
what to carry around as a snack?
nuts?
###
Hi Melissa,
Mixed nuts (no peanuts or macadamia) or almonds are great.
Tim
If not, I am thinking this is like atkins.
After a Cinco de Mayo party I have tons of salsas and pico-style dips left over. One in particular works well for this diet and is very versatile.
This is a colorful, crunchy mix and can be eaten as a side dish, added to salads, used as a topping for grilled chicken or any lean meat, or cooked with eggs/omelets.
I don’t cook much, so I make a meal out of this mix and a few rolled-up slices of deli turkey:
1 can black beans, rinsed
1 can Rotel tomatoes
1 red, 1 yellow, and 1 green fresh bell pepper, chopped into little pieces
1 purple onion - chopped
1 bunch of fresh cilantro - chopped
1 tbsp olive oil
2 tbsp white vinegar (I make mine with more vinegar)
salt and pepper to taste
optional:
fresh chopped garlic
fresh jalapenos
Mix it all together and refrigerate!
The original recipe also calls for a can of whole-kernel white corn, but I would leave this out...tastes great, but the corn is not conducive to this diet.
I recommend chopping the onions and peppers really small.
Not sure how long this keeps. I imagine the vinegar helps maintain the freshness...I would guess 5-7 days in the fridge...
Yesterday was my first day too! Basically, I am pre-making meals & eating the same ones in repitition. This way, if I am strict with my variety, I should be able to stick with this. I made a batch of salsa chicken in the crock pot. I threw in 6 chicken breasts, 1.5 cans of salsa, beans, cooked for 8 hours on low & it turned out delicious! I also pre-made chicken with peas & carrots, using chicken stock as my baste, seasoned with "fake" salt (I hold water like a camel), pepper, & garlic...toss it all in a crock pot & 8 hours later, lunch & dinner for the day. Now carrots are high in sugar compared to most veggies, but I added them for my husband.
I'm feeling kinda crummy because I know my body is detoxing from its unhealthy addiction with fried, fast food & sugar. I can't wait for Saturday! I am planning on making a pig of myself...I can hear the chocolate calling my name...
Well, best of luck to you! I hope we're both as successful as this plan states it can be!
But for the rest everything is good! I can't wait till Saturday either!!haha! I'm planning to eat like a pig too!! Only 4 days away! By any chance do you know if were allowed to eat nuts? I snacked on carrots last night but as you mentioned there high in sugar. I wonder if it's ok to eat? Good luck Lauren and keep me posted on your results!!
Thanks again!
I happen to come across this site (am glad I did!), and thought it was really interesting to read. I took time to read what Tim wrote, and what everyone else (who are trying this new diet), wrote on here. I was like,thinking, "This is too good to be true!" After reading everything (which took me almost an entire day), that night I couldnt sleep. I kept thinking about all that I read on here, and got up, saying, "That's it! I cant stand it anymore! I have to exercise, and diet, now...or else I wont lose weight...my body will never look good. I have to do put some effort into it, to make it happen. I will give this a try, and see what happens. This may be exactly what I am seeking...because I didnt even attempt to try anything else, except for this one."
What interested me the most about the diet, is what is contains, and how much. I love beans, and vegetables! I guess I was eating too much of it, because this diet is very small and simple, which I love, too! I love eggs, too...but I dont eat them often, fearing I'd get fat and high cholestrol, from eating them. I was kinda bummed, about the fruit part, but I didnt know that fruit can make one gain more weight (ei, fat)? I thought fresh fruit was considered healthy, but that fruit juice wasnt, cause of all the sugar. I guess I will have to eat fruit Sat., on my diet day off...in a smoothie or with ice-crean, lol. I am aware of the info. about white carbs, and sugar...makes one gain weight (thus, any carbs not burned, will store in the body, as fat) I guess I love everything about this diet, so I will be able to stuck to it, no problem. Its just the exercising part, that I have a few questions about. Will this diet work effectively in losing weight, without exercise...like the title of this site, claims? Or does it need some exercising, to have the weight loss become more effective? I am willing to do some exercising, if that what it will take to shed alot of fat, and gain more muscle...to make my body more fit. If I do exercise, do I do it gradually?...by brisk walking, or slow jogging, 3x a wk, and weight-lifting 3x a week? My goal is to lost alot of fat, and gain muscle, but I dont want to do too much..to where I am muscluar-bulky, like a guy. I just want to do enough, to where I have lean, muscluar look.
Also, some questions about the food. Is it ok, to add some bran cereal and reg. oatmeal (for fiber), or no?
I like to mention, something I found quite odd, about this diet, though. I started it, today (this morning)...and felt some strange changes to my body, later today. I ate egg whites w/ 1 whole egg, beans and spinach for breakfast and lunch in sm portions. In the afternoon, my muscules in my thighs began to tighten...feeling strong, but sore. I didnt exercise on the first day I did the diet,..so I know this could not be from exercising. I started to feel this odd sensation, not only in my thighs, but even in alttile in my arm muscles, too. After the first day of trying this diet...I felt very postive changes, with my body. My head and body felt more clear, energic, great, but most importantly...quite strong. I felt strength, that I never had before! It was a wierd feeling, but a good one. It is just me, or did anyone else exeperience the same of their muscles feeling very strong, but sore, when trying this diet out for the first time? Just wondering...
Well, I have a feeling...this diet might do wonders to giving me the fit, healthy body I always dreamed about! I cant wait to see the results, within a month! I am so excited about this dieting and exercising (the postive feedback of the people on here blogging, really inspired me...giving me the encouragement I need, to do it.), that I am organizing my life better, because of it! And, I see that as a good thing! lol
P.S. Tim, or anyone else on here, could answer my questions, I'd greatly appreciate it. Thanks!
Well, here I am day 4, and would you believe, I've almost lost 3 pounds so far! I've got at least 35 to lose before I am a the top of my weight range, but at least this is a nice start even if it IS all water.
I think the biggest point to this eating style (which I have kinda done before for my wedding...I lost about 25 pounds of fat and added 10 pounds of muscle in about 3 weeks!) is repitition, repitition, repitition, which is why you're supposed to limit the kind of foods you eat. Also, sugars found in fruits & dairy (yes, most dairy, esp non-fat) convert quickly to stored fat which is why they are prohibited during the "weight loss" phase if I am not mistaken...and breads/rice/noodles (anything with flour or gluetin) is very hard for the body to break down...good to add when you're nearing your goal weight or are diligently working out with weights/vigorous trainging schedule. So, while adding a handful of nuts, carrots, & low-fat cheese once in a while is permissable, incorporating those daily gives you a little too much freedom...which may cause you both slower weightloss & more occasional "cheating".
What I love is that this eating style is designed to help kick your body into fat burning mode, while being fairly cost effective, & best of all, highly nutritious, ESP if you use your cheat day to incorporate the healthy foods your diet has been lacking. Natural sugar is always one up on processed anything.
I haven't lifted a finger as far as exercise goes & I've still noticed 2-3 pounds gone in 3 days of healthy eating. BUT, I know my body...as an ex-competitive swimmer, I put on muscle like a camel does water (for a chick), so the LAST thing I want to do is potentially bulk (which I can do easily thanks to my German genetics, ja!) I am reserving hitting the weights or a heavy workout routine until I begin to plateau from this eating OR I start looking to flabby. I am hoping to weigh 170 by Memorial Day (I weigh about 179-180 now). Once I get there, I will start working out in the mornings (Leslie Sansone Walk Away the Pounds and Hip Hop Abs) & add 1 packet of reduced sugar oatmeal after my workout in lieu of the eggs. I will keep the rest of the diet the same.
You're body will begin to feel tighter because this particular eating style is akin to the Atkins & South Beach programs. Basically, it goes after the fat right away because you're not ingesting carbohydraytes, so it has nothing to burn but your own fat. You may even notice that your breath could be different or saliva taste sweeter. I was told that it's because your body has kicked into burning it's own fat, so yes, in a way, your muscles are burning your own fat for fuel right now, so I wouldn't see why it would be unreasonable to feel your muscles in a different way.
I have to ask everyone else though...sorry for the caps...HAS ANYONE ELSE BEEN INCREDIBLY BLOATED & "BACKED UP" ON THIS PLAN? I am noticing without my oatmeal that I have suddenly become very irregular (for the first time ever) and it's quite uncomfortable. Does anyone have advice on this?
As always, thanks a bunch & the best of luck to all!
Lauren
You don't need to exercise on this plan to lose weight. You can and will see better results if you do, but if you don't then you'l lstil lsee good results.
You cannot add bran cereal or oatmeal or anything like that. If it isn't lean meat, vegetables, or beans, then you simply can't have. If you do, you probably won't see any weight come off. That's because the foods you mention are not slow carbs and your body won't be able to go at yoru stored fat if you eat them.
Oh, and you'll probably feel lots of weird things on this diet. This morning, for instance, I was so dizzy I could barely walk. While an hour ago I was so energetic that did more cleaning of my house than I have done in six months.
Lauren,
I haven't been back up on thsi plan at all, but I am eating a lot of fiber. I mean A LOT. A typical meal for me is 200 calories in lean ground turkey with 200 calories of peas. Half the time I add in beans, but I'm getting most of my carbohydrates from the vegetables. Do that 4 times a day, and I'm eating something like 50 grams of fiber a day. So, my cycles have been quite regular, though not large by any means.
Everyone-
My only problem with this diet so far has been avoiding losing the weight to fast. Even with a slight amount of cheating I can lose a pound a day. It's a bit scary. I've only been on the diet about 6 days, so maybe that won't be such a big deal later, but right now it is. I just don't want to lose any muscle from dieting excessively. (What a strange thing to say when you are eating about 1800 calories a day!)
I don't see anything at all wrong with making a soup. Myself, I mix the vegetables, meat, and a few beans in a (deep) frying pan, using only Pam to prevent burning. It's been working great so far. After a week my abs are more defined and my body fat is down a little.
Thanks and all the best for Sydney. Hue
However, I think everyone should keep in mind that perhaps the best way to manage your weight over the long term is just stop shoving so much food into your mouth! People massively overestimate their need for food when should be drinking water. Eat when they are bored instead of going outside to play...or snack incessantly instead of getting work done.
In addition to implementing some of these techniques, try to reflect on how you could be more moderate in your diet, and if you are using food an an escape....and if so....address that problem head on!
Ravi
Hey, David...I have been on this diet, for 5 days, and I am losing 1lb, a day, without exercising! I decided to use the 3 meal plan, instead of 4.This diet is amazing! I have lost 4 lbs already! I am almost close to my ideal weight, of 110lbs (Right now I am 118 lbs; at 5'2") By watching what I eat, and how much before...I began to become fatigued..even though I lost 10lbs, from my other diet. But, as soon as I heard about this diet, I decided to immediately try it, the next day. then. Boy, am I glad I did! This diet is giving me the extra energy boost, I need to more stuff done during the day, within the home, as a homemaker, and stay-home mother. When I was on my other diet, I would take a short nap to refresh myself, to get thru my work days, but not anymore! With this diet, I cant nap! I have way too much energy! lol Its also helping me shed the last 10 lbs, that I was struggling to lose, before.
My body is responding well to this diet. It's giveing me way more energy than I need, to get me thru the whole day (without coffee or caffiene, stimants, etc), but I am not complaining! It is helping me keep up with my active 2 yr old (I am as energetic as my son now, lol), while losing lbs. at the same time! And, I am so happy to about this! It's even is helping me regulate my body well, on a daily basis. I dont have a problem of being backed up. Sometimes, I am alittle gasy, if I eat mixed beans, lol. Other than that, my body doesnt have any major stomach problems with eating these foods. I am strictly following the diet (without exercising, but I am moving around on a daily basis, during the day), everyday, but was alittle less strict on Sat. (I ate some cheese snacks, fruit and some pasta on Sat, but that was about it).
The follwing are the foods that are in my 3 meals that Tim suggests (one of from each group: protein, legumes and vegetables), are:
2 egg whites, with 1 whole egg, scrambled, spinach, refried beans (mashed pinto beans) red kidney beans, fish (like canned tuna in water or canned salmon w/ bones), split pea soup, mixed bean soup (this may give you gas; it does with me, alittle, lol), mixed veggies, sparagus, gr beans.
As for drinks, I drink only water, nothing else. I dont drink any soda, flavored fruit drinks, coffee, etc. I dont drink milk, period. I dont consume too much dairy, like cheese or yogurt (only have some on Sats.) Although, I believe women should have enough calcium/nutrients in their daily diet, I take 1-2 calcium supplements, and 1 multivitman/mineral supplement (like Centruim), daily, along with the foods I eat that Tim recommends, to ensure a complete, balanced diet, I dont recommend consuming too much dairy, especially milk. (I read some studies, that daily (especailly cow's milk) isnt healthy, for the human body, that it is hard for humans to digest, and can cause some harmful damages to it later in life, such as causing infections and other health problems. Wonder why so many older people (and even some young babies/children, who have highly sensitive digestive systems) are lactose intolerant? Its because of all the cow's milk they consume. Some who are lactose intolerant, end up drinking soy milk, instead. I tried that, and it tasted yucky, to me. I'd rather take a calcium supplement, like Viactiv, any day. I dont consume ANY cow's milk, or eat too much that contains it. I can not remember where I read an article about cow's milk, but it shocked me to read it and discouraged me from drinking it (or consuming too much daily products), ever since.)
Anyways, so far, I am very satisfied with the results of this new diet, after doing it for 5 days. Losing 4 lbs, out of 5 days, is..great results, to me! At the rate I am going with this diet, I believe it is possible for one to lose 20lbs, in 30 days, with this diet...just like Tim said, WITHOUT exercising!
(I believe some exercising, will improve it, more so with a combination of both weight-lifting and cardio exercises...which I plan to start gradually, once I reach my ideal weight.
SOME ADVICE: If you stick to the diet Tim recommends, and not add anything else during the week, except eating a few things you love (I said a few), on Sat. (this is without exercising), you will see great results. I dont binge on foods I love on Sat, but just am alittle less strict on the diet, by eating some foods I crave for, but not to where it makes me sick. I still maintain eating the required foods, from the diet, because this has helped me keep losing the lbs, steadily, on a daily basis.
I wish you all great success!
So far so good!
With your comment, about people stuffing their mouths with food...there is a underlying reason why people do this. I realized, many people today, are eating for food, for comfort. I find this to be true, because I have caught myself a few times (not lately, but in the past), doing this, myself. And, I began to understand why.
Its mainly has to be with being bored (unhappy with what one is doing in their lives), or thirsty. Many people think, they are hungry, when they really are thirsty. And, many tend to eat junk/fatty foods, because they are really and unhappy (bored), with their lives, and so they eat good-tasting food, to bring them comfort in their life situation, but its only temporary. Once I realized, the underlying problem, of me eating junk food (ei like ice-cream or a candy bar), every once in awhile, its mainly because I am feeling depressed, or unhappy about something in my life. And, I realized that I tend to snack on junk food, thinking I am hungry, when I am probably thirsty. NOw that I am aware of the reason behind these bad habits, I am now working on stopping this bad habit, by dealing with stressful moments in my life, a better way, and drinking water or eat a small, healthy food, as a snack, instead of snacking on junk food..when feeling hungry. Sometimes, this habit still creeps on me, but being on this diet, is helping it go away. I believe, its mainly because of me actually eating ony food that is healthy for the human body, by maintaining a strich diet like this one, on a daily basis. It helps demonstrate self-control, when it comes to food. If there is less creativity (less thinking about food) and variety with food (less options of tasty food), our minds wont be so focused on stuffing our faces with food! lol Just eat food, for what it is for...fuel for the body, to keep it going...much like gas for a car. This may sound crazy coming from my mouth,lol, but I am sure you get the idea. Once I started on this diet, eating a variety of foods or junk food, isnt on my mind anymore. I just pick any foods from the 3 groups, to make a meal, heat it up and eat it, without thinking about what to make, how to make it, or to make it taste good. The meals that I eat, I know, will look unappealing to others, but I have become immune to my bland-looking meals, lol. My mind knows this food is good for my body, so I just eat it...thinking about how happy my body will feel. hehe So, I dont really crave for alot of junk food, because the foods I eat on this diet, keeps me satisfied (full), and energetic. The foods in this diet, makes me feel good, to where it helps curb my cravings for them, which is great!!! As long as I am feeling great (by eating food that is good for my body), I am happy. And, if I am happy, I wont stuff my face with junk food! Problem, solved!
"Eat to Live, NOT Live to eat!" (Learn to enjoy the little food you eat, that your body needs to live on.)
the source of this information: http://www.ablog.ro/skinnyondiets/2007-04-10/e-...
I'm thrilled that to have read that you love our fresh egg whites as much as we do.
Like most people in the health food business, and cardio junkie triathletes- I read everything that comes available regarding nutrition and diet. Your book is the first to make diet/nutrition coincide with a realistic lifestyle.
You did a first rate job, and thank you again for promoting Eggology.
Brad
Chief Eggsecutive
Eggology, Inc.
This is all while I live next to a micro-brewery and drink 20 to 30 pints of craft beer a week. At 29 y.o... God, imagine only if I also ate crap...
Well, it's been a little over a week for me & both my husband & I have had quite a bit of success, despite the fact that our entire weekend was a dietary wipeout! We had his entire family over Saturday (I catered with Honey Baked Ham & it turned out great) & then my family had us over Sunday from brunch, only with them to them come over to my place Sunday evening for dinner!
I do have to say after structuring our eating patterns over the course of a week according to Tim's guidelines, neither one of us "over" indulged at any one time. We were satisfied with eency helpings of the "good stuff" compared to how we'd normally eat. I've gone from about 183ish to 177ish, even considering those 2-3 cheat days. THERE IS NOTHING ELSE OUT THERE THAT COULD MAKE ME DROP 6 POUNDS WITHIN 9 DAYS!!!...2-3 of which were complete cheat days & NO EXERCISE!
I can finally start getting back into my old clothes without the seams being ready to burst. Thank you, Tim, for such an incredibly easy & well-designed program! I decided not to wait to get to 170 to add a little weight training & cardio, so I did a Walk Away the Pounds video with weights last night. At this rate, if I keep going, I should see my goal of 170 by the end of the month. Then hopefully another 10-15 pounds through June.
Continued blessings of good health & happiness to each of you! I will continue to update during my "transformation". Good luck!
hugs,
Lauren
Hi! Congrats to you on your success & thanks for the insightful post. My mom & sister are emotional binge eaters & so am I. My dad's ENTIRE side of the family loves to eat & drink richly, so there's virtually no one in my family that isn't AT LEAST 25 pounds over weight (except for my sister who got the freak recessive gene...at least she's lucky...5'8 and a size 6 & at my thinnest 5'6 weighed 140 because I am built more like my dad's side of the family...curvy & all muscle). My mother-in-law & sister-in-law are also recovering over eaters.
One thing we all have in common...depression/mania. We are completely ruled by our emotions...something that doesn't go our way, we get upset & angry, either internalize it or take it out on loved ones, & then feel bad, look at ourselves & feel worse, & then go find the nearest McDonalds, pizza shop, or candy store. & repeat up to 6 times daily.
Other times, there is no other food available, so we resort to "quick, cheap, & easy" simply because we're not putting aside any time for ourselves (or our family) because we crave acceptance from others (because we don't accept ourselves) & are so busy trying to please everyone else or worrying what someone else thinks of us that we stop taking care of ourselves. Again, & repeat.
It's a terrible cycle, but I am at a point in my life where I can't accept that this is the only path I am destined to follow...I've put a stop to a good portion of my more undesirable traits, which I personally attribute to my belief in God, now it's just taking it the next step further so I don't become complacent & stunt my personal growth.
I'm just wondering how many other people feel this way??? I forget the specific statistics, but if 1 in 4 (or 3) Americans are overweight/obese, then there is something seriously lacking from our society that we are using food to fill the void. As Cher would say "Snap out of it!". I think I finally may have?!?!
Thanks for responding to my post. I understand where you are coming from with your life situation. You are not alone. I believe many are going thru the same, as you and your family..because the signs are clear, that many Amercians are suffering from depression. I, too suffered from depression, several times in my life, and have been struggling to find a natural cure for it. And I have. God, thru believing in the Son, Jesus Christ (as Lord and Savior), was the One who did. I became a Christian, because God proved to me that He is the answer to many of our life problems. He has helped me overcome many. So, I was so happy to hear you say that you are placing more faith in God, to help you overcome the problems you are struggling with in your life (ei, such as depression, anger, etc.). You are on the right path, and on your way to recovery. God will cure anything, as long as you believe (have faith) He can.
When I became a Christian, I have learned alot from God. He helped me understand much of why things are happening in this world, even about many health problems that Americans are facing, today. I am not a doctor, nor do I have a college degree, but I believe I have gained much wisdom (intelligence) from God, Himself...because I desire to seek it. I wanted to understand and be able to help others, with what I learn and know, from God.
I believe depression is a sin, caused by the Devil, himself...and those who dont believe in God, will suffer. I had, as an unbeliever. Depression (an evil (or sin) caused by the Devil), is the underlying cause to why many people in America, as well as all over the world, are struggling with bad health habits and/ or stressful lifestyle habits, which are making people become bored, unhappy, and lazy. Most only know only one way (mankind's ways) to find comfort in dealing with this, and that is by using food/drink as a way to escape from their life problems. Thus, they become obese, or have other health problems, over time. But, there is another way...and that is God's way.
Lauren, it is good that you are becoming aware of this problem in your life, and are seeking a way you believe will cure them. You are right. God is the answer. He will cure you, from them. He did with me, and He can with you,too. Much of my ablity to show self-control, with food (as well as many other things in my life), has alot to do with God (by His mighty power, thru the Holy Spirit), being in my life...as a Christian. Ever since I accepted God, in my life...He helped me view food, and many other things, a whole, new way. I believe its good to enjoy the foods you eat, but eating food and worrying about how our bodies look (by exercisng so much), shouldnt be our primary concern, in Life. I believe there is much more to be concerned about in Life, than this.
The main reason why I found this diet appealing, is because I, pesonally.. really find exercising takes up too much of my time. Its not because I want to be lazy, its just that I rather be doing things, that I find useful/helpful towards mankind, rather than exercising alot, everyday. I was looking for a way to change the way I eat, so that I can perform well throughout the day and not gain fat (but lose it), in a natural way. Alittle, is fine. And, I am so glad I found Tim's site, because this is EXACTLY what I was looking for!
Thank you Tim, for sharing this with all of us. You are making a positive difference, in changing people's lives, health-wise..that is quite effective, as is (with little or no exercising). I thank God for sending you in my life, because I was struggling for a long time to lose weight, naturally. This diet IS making it possible for me to me shed the extra, stubborn lbs, safely and naturally..that I wasnt able to do, before I tried it. May God bless you! (Angela, from VA)
"With God, all things are possible!"
I just wanted to thank you for answering some of my questions, to a previous blog, that I posted. I understand what you mean, about not adding anything else, but protein (lean meats), beans (legumes) and veggies. Thanks for reminding me, to just stick with the simple meal plan, lol. Now that I know, will do!
Appreciate the help,
(Angela, from VA)
Finding that on my "free day" I really don't enjoy the junk that I used to scarf down - & neither does my body...eating breads, sweets, soda, cheese, etc on that day but not craving it. Primarily lean meats, veg, beans, almonds, & a spoon of peanut butter here & there. Keep you posted -
I began the diet on March 24th and the diet worked great for me on the first 30 days while following it strictly and fully utilizing my free days. The weight loss has slowed down quite a bit though because I have only lost about 5 lbs since then so at least for me it appears to slow down over time or maybe it works in spurts.
I did not exercise much during the first phase (some pushups and situps 2x per week) but I am going to increase it and see if I can lose that last 25lbs.
Good luck everyone.
A lot of comments, and i didn't have the time to scroll through all of them - here is my question - with this diet, what kind of workout do you recommend to go hand-in-hand with the diet? I am 207lbs, trying to get down to 180 so I can enlist into the military. Thanks!
- Joe, Colorado Springs, CO
I began the diet on March 24th and the diet worked great for me on the first 30 days while following it strictly and fully utilizing my free days. The weight loss has slowed down quite a bit though because I have only lost about 5 lbs since then so at least for me it appears to slow down over time or maybe it works in spurts.
I did not exercise much during the first phase (some pushups and situps 2x per week) but I am going to increase it and see if I can lose that last 25lbs.
Good luck everyone
I read the all the posts a while back and decided to give it a shot. I'm male, damn near 40 and have a crazy work schedule (aka not conducive to a healthy lifestyle). I started this routine and exercising (2 times per week, semi-HIT similar to Tim's other post) at the same time. Long story short, I was tired of feeling like a piece of crap and Tim's posts inspired me to get off my butt and try to do something about it. (Thanks Tim - read the book too...keep up the inspiring work.)
I stick to the routine fairly closely 6 days a week and go all out on the cheat day. (I mean all out.) In 4 weeks I dropped 10-15 pounds and put on a fair amount of muscle. Nothing crazy, but the net results are better/faster than any other routine i've tried including when i used to work out more often (3-4 times per week for 90 min - 2 hours) when I was younger.
A couple of things I've learned:
1. If you are going to start working out at the same time, TAKE PICTURES before you start. (I did not -- probably because I did not want to memorialize my failure in photos if it did not work.) Once you start lifting weights, the scale becomes fairly useless...I was sure I was loosing fat, but after about 8-10 pounds the scale did not budge. Took me a while to figure out that it was working (fat reduction) but weight was staying flat due to muscle gain. Pictures would have been helpful to look back and confirm progress in moments of uncertainty.
2. Its easy to tell yourself you need to eat more than you really do. It took me a week or two to dial in on how much I really need to eat. if you are a big eater (and I have been for many years) your mind may tell you to eat more but your body does not need it. Be sure to track how much you are eating and tweak it if you don't see results.
3. Do prepare meals, even when in a hurry. I find that if I grab a bit of this, a bit of that (all within the rules) as I am working, cleaning up, whatever - I end up eating more and feeling like I ate less. When I prepare a plate and sit down, its much more satisfying. (Stick to the basic menu like everyone says!)
4. The cheat day: like I said, I go big. Last saturday included an old fashioned doughnut, one of those tollhouse ice cream and cookie sandwiches (damn I love those things), a blended coffee drink (loaded with sugar I'm sure), fish & chips w 2 pints of guinness for dinner and some candy after. Could/should I eat less - probably - would I lose fat more quickly - probably. Can I eat all that and not feel guilty for the first time in about 15 years...you bet. By midnight sat. I feel a little sick but that's ok and it helps me make it through the week. By not entirely denying myself the food I love to eat, it's much more likely that I'll be able to stick with this type of approach for the long term.
5. Carbs really cause my energy level to spike and fall. I notice that I now have more energy, sustained throughout the day. That alone is a big plus.
End result is that I have definitely seen improvement -- not so dramatic as Tim and others but enough that I am continuing to follow the routine. Once I'm satisfied with my progress (got to try to get rid of the handles) I'll add a few items back to the menu in moderation.
Hope this helps someone else. Good luck all...
I am very eager to get started, as I have all of the foods listed and all of the supplements here at home, and I am ready to begin. I will return to post my progress as it happens. Thanks for the support!
Dylan you cannot eat fruit on this diet except on the free day.
neverhere: Great post. I agree on taking pictures at the beginning. Just curious. How long have you been on the diet?
Good luck everyone.
I have been reading everything and I had a couple questions, I know Tim is busy so I do not mind if the group answers them.
1. Pasta is okay but can we use pasta sauce, or butter/parsley? What, if anything, can go on the pasta.
2. Is there any reason the beef has to be organic?
3. Are low-glycemic foods (low-glycemic bread for one) okay?
4. Is Catsup and Mustard okay? Healthy butter spread?
5. I read somewhere I thought on this forum that cans beans were not okay, did I read that wrong?
Well, as I wrote at the top, I welcome anyone to answer/point out the answers for me, and thank you Tim.
~ J
Edit: corrected typos
I just wanted to leave a short comment about my success with this diet , I have been on this diet for about three and a half weeks and i have lost about 15 lbs and by the end of may i know i will have lost around 20 lbs . I am most thankful for the information provided on this blog page , I have tried many things for many years since having my child in 2004 at a constant weight of 200 lbs . I combine the meals listed , and a 20 minute pilates workout , and about 15 minutes on my exercise bike , and I keep active all day either taking walks with my family after dinner or cleaning the house , or playing outside with my daughter. With a womans daily vitamin and sticking with everything else , it seems to be working well, i feel healthier , look better and have more energy then before . I plan to stay on this diet for about three months total , in order to be swimsuit ready in august , so hopefully I keep having the success I have already began to see . I wish everyone else luck !
So, out goes the beer and in goes the beans. Thanks Tim!
Thanks David C. - I've been on the diet for about 5 weeks. I started around 200 LB and am now at 183. Its going fairly easy so far so I am going to stick with it until I lose a bit more fat (not sure about the weight given some muscle gain -- at this point I'm going more by how I feel than what the scale says).
Joseph - see Tim's other post under the topic "The 4 hour body" (See upper right on this page) titled "From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks ".
JL Street:
1. Pasta is okay but can we use pasta sauce, or butter/parsley? What, if anything, can go on the pasta. ---- It's not ok unless within 90 minutes of resistance based exercise. Pasta sauces are problematic if they have a lot of carbs/sugar, etc.
2. Is there any reason the beef has to be organic? ----- Not specifically - Tim mentioned that he prefers it because lack of growth hormones, etc. and the grass feed beef includes other health benefits - but any lean beef is ok from a 'diet' perspective.
3. Are low-glycemic foods (low-glycemic bread for one) okay? ---- Hm. Did you really read the posts above? ;) Low GI is the name of the game but the premise is no bread, flour, etc. Keep it simple. Once I hit my target, I'll add some of these back to the menu in serious moderation but not until then. (Or the cheat day of course.)
4. Is Catsup and Mustard okay? Healthy butter spread? ----- Catsup no, mustard yes. Not sure about the butter spread...
5. I read somewhere I thought on this forum that cans beans were not okay, did I read that wrong? ------ Don't think that is the case, I eat them every day...
- NH
I did read everything and took the diet as a more low glycemic diet, that was the reason for the question about the bread, even if there was no bread, but a special bread made for low GI values was available, and the bread had the same glycemic index as say, black beans, would it be okay (does it cancel out the no bread rule?) Just wondering.
Someone more knowledgeable about nutrition would need to say if the bread will be processed by the body in the same way as the beans, etc. For me personally, a utilitarian approach to eating (same stuff, many times repeated) is fine and it makes it much easier for me to prepare food in advance, shop in advance, etc. given a hectic schedule...and easier for me to stick with it overall.
Maybe start without it, see how you do, add it in and see if you continue on track, etc.?
I found this cool site and wanted to share it.
www.nutritiondata.com
Really thorough breakdown of all kinds of foods-even fast food.
Shows glycemic load, glycemic index, amino index, completeness.
4-star site -in my opinion
I have just 1 question for anyone who has had success with this diet. I travel everyweek for work any suggestions as to how to stick with the same food while on the road?
Thanks Craig
Out of curiousity I looked at the results people had reported and stuck them in a spread sheet. The average rate of loss reported was 19 lbs / month but doing a kind of regression analysis there seemed an intial drop of 6 lbs or so and then an ongoing rate of loss of about 9 lbs / month.
That kind of matches my own results - I can swing 6 lbs or so depending on whether I'm dehydrated of have just had a large meal and my ongoing rate is something like 9lbs/month.
I went on this diet for a month and lost a stone. However, on leaving the diet the main benefit was I did not have the cravings for sweet things such as Coke or chocolate bars and eased off the carbs. I couldn't be so disciplined about beers and curries - that is too ingrained in British culture.
When doing the diet I saved time on preparing meals by making them in large batches. This even meant I had remainders from supper for breakfast. It saved time and money. It felt a bit scabby at times and it turned a negative of my low standards into a positive!
I didn't get the energy buzz that people talked of and felt drained towards the end when I started to swim.
I ended because of personal issues and being fed up of a restrictive diet. It was ideal for a while but too restrictive as a lifestyle. Most importantly, it made me change my eating patterns, end my cravings and made me think a little more about what I put in my mouth.
eating while travelling is definately tough. the best thing I could recommend from experience is packing some meal replacement bars or shakes and then stopping by grocery stores and buying easy to make meals rather than fast food. The only other thing is watching what you eat at restaurants and keeping it to the healthiest foods they have, although this can be tough when the menu is full of tasty foods. so it depends how bad you want good health!
Thanks for the info on travel. I have to figure something out that would make this gig work.
Craig
I spent 6 weeks eating only canned tuna in water, low fat mayo, zero carb mustard, and a dash of salt and pepper. Whenever I felt hungry, I just popped open a can of tuna.
It was practical, I just kept tuna at home, tuna at work, packed tuna on weekend trips. Obviously the most boring diet you could ever think of, but it was simple and convenient and left no room for deviation so it was clear if you were or were not still on the wagon so there's no space to kid yourself (something that really helped me).
The first couple of days were bad, but no worse than the first couple of days on many of the other diets I've tried, most of which have already been mentioned in all the great posts here), and then I just got used to it. Don't get me wrong, I love food, but whilst I was on that diet, food just didn't appeal to me (except for the first couple of days, but like I said, just like any other diet).
At the end of the 6 weeks, I lost 25 kg (55 lbs) and my weight was 91 kg (200.2). I bounced back a couple, and ever since I've been hanging around 93-95 kg (204.6-209 lbs), eating regularly and back to loving and enjoying food. I certainly try to have a more healthy lifestyle than I did in college and post college when I put on all that weight, but nothing drastic that I don't enjoy life. The point is those 20 or so kilos (50 or so lbs) stayed off permanently. My target weight is to be back at about 75 kg (165 lbs) and feel that I'm starting to have enough inspiration to do the same 6 week tunafest again.
I only have one question to anyone knowledgeable, is this unhealthy? To lose 25 kg (55lbs) in 6 weeks, that's 4.17 kg (9.17 lbs) a week on average, 0.6 kg (1.31 lbs) a day on average, by just eating almost literally zero fat zero carb canned tuna? I had always thought that over just 6 weeks the lack of nutrients and vitamins and other essential oils and acids and whatnot that I know nothing about would not be that big of a deal, although I did take some multivitamins everyday just in case. But I always hear people saying that losing that much weight that quickly can't be good for your health, so I'm just wondering if there are any solid evidence or reasoning behind those words of warning.
Thanks, ming
I did veganism for half a year, which lost me 10 lbs, but then of course I got gall stones from that, and I gained it all back anyway -__-
I've now been exersizing daily, and dieting like crazy, I literally can go a whole 24 hours without feeling hungry, so I don't have to eat, the problem is I want to! D:
But I'm definately going to try this... A) Because I'm losing ope doing it by myself B) I'm running out of time and C) The whole thing about binge for a whole day on CRAP is AWSOME thats normally why my diets fail, because I do eat like a bowl of ice cream, then get very upset that i broke my diet, thus making myself 'quit' but it never really ends does it, its a lifelong battle against the fat cells .
So anyway, I'm going to follow this thing very strictly for the next month starting now, and ill get back to you with the results. ;D
Organic brown rice and organic beans, eaten in the same day, will provide a low glycemic index, complete protein.
No need to eat the bodily fluids of cows, chicken ova, or the flesh of dead animals.
If you base your diet on rice and beans with salad and vegetables, you should be fine. (Go easy on fats and sugars. Be realistic.)
Have a little more time and want to really lose weight fast? Buy a proper digital scale that has a tare function. Keep a good calorie counter, a calculator, and a pad and pencil next to it. Weigh everything you eat, write down the weights, then go through the calorie counter or if using packaged food use the values on the nutritional information on the package and calculate all the calories you eat. You will quickly see why you have gained weight. It is so easy to kid yourself about how much you are eating!
You need exercise. I recommend a gentle form of yoga if you have not worked out in awhile or are way overweight or out of shape. You do not need to strive to do the postures the way the experts do but rather have a mental image of what the posture strives for and gently try to move your body in that direction. Never strain or push if you're out of shape. Being there is enough for a beginning.
Meditate. This is not a religious practice but an exercise in focus. Sit quietly for 5 minutes and focus on your breath moving in and out of your nostrils. Fill your belly, then your chest with air, and then empty your chest and then your belly of the air, and repeat. As you find your mind wandering, do not judge yourself, but simply return your mind to the breath. You will probably find your mind wandering more than not but this is absolutely perfect and is the way it should be. As you do this each day you will find that your mind wanders less and less. As this occurs you may notice that you have better control over focus in the rest of your life and things are going your way a bit more. (This is not magic, but because you are acting in a more focused way and doing things better!) You may also find your health improving, as meditation and focus help reduce stress.
Enjoy!
I'm 18 and just started this diet 2 days ago. I'm going to the gym tomorrow so I'll weigh myself in (last I checked a couple weeks ago i was 267 lbs) and I'll keep some updates here. I think the main problem I'm going to have is breakfast, I don't eat it. It's summer and I just graduated from high school so I usually sleep till noonish and wake up for lunch.
Currently I'm eating a grilled chicken breast, black beans, and green beans for lunch and dinner and have some egg whites and stuff here just incase I can wake up that early.
Also, anyone that snacks at all during this diet, what do you eat?
Thanks,
Kyle
I've been using my bowflex and exercise bike everyday, and so far it's been paying off.
I've been eating four times a day, mostly pinto beans mixed with hot sauce, and boneless skinless chicken breast with mixed veggies. For breakfast, I eat egg whites, salsa, mixed nuts, and turkey bacon. Sometimes for lunch I'll have a grilled chicken salad with vinegar dressing.
For snacks, I eat carrots and celery with ranch dressing, almonds, and low fat yogurt (mix the nuts in the yogurt). I also take a whey protein shake.
My only cheat day is Friday, and it's usually chicken wings and french fries, and maybe some candy.
Here's an update:
Today is day 25 for me & I must say I am impressed. Between Mother's Day, family functions in between, & Memorial Day, I've maybe followed the diet perfectly for maybe 5 or 6 days. I have lost 11 pounds in 25 days, with no exercise & treating myself to an indulgence almost daily. If I stuck to the once a week "cheat", I can easily see where losing 3-5+ pounds a week would be completely attainable. I will keep going with this, but will be little more regimented for the month of June & will report back mid-way through June. This is an absolute miracle for me! My husband has been doing this with me (and he has more discipline, I must add)... here are our results:
Lauren (starting May 5) 185 (lbs)
Lauren (May 29) 174 (lbs)
Gared (Starting May 5) 215 (lbs)
Gared (May 29) 197
There ya have it! Our goals are 145 and 185. I know Gared will make it before July 17. I'm just hoping for 155 by then! Wish us luck!
Good luck & much health & happiness to all of you!
Lauren
Lentil pancake
I get yellow mung beans from Indian store. Soak it for few hours and grind it to smooth pure. This can be kept refrigerated for four days after first use.
Just like you would pancake.
Pour a scoopful and keep spreading it in a circular motions until its a thin layer. You can add also add green chilies and ginger when grinding it. This can be used as a tortilla also and wrap eggs and add salsa.
Donna
I've been on the diet since May 5th and I've been very strict with myself. I never cheat throughout the week, only on my cheat days and I've been doing boot camp 3 days a week and we pretty much just cardio . I weighed myself this morning and I've only lost 10 pounds. I thought for sure that I would have lost close to 20 pounds. I'm not sure what it is that I'm doing wrong? For breakfast i eat egg whites, mushrooms, zucchini, and beans (brown beans in tomato sauce, black beans, refried bean) for lunch I eat chili with ground chicken and for dinner I eat chicken breast, beans veggies and sometimes I have almonds for a snack.
Maybe my body is getting use to the foods I'm eating? Maybe someone can give me some recipes of what they eat for lunch and dinner. If anyone has any suggestion's that would be great!!
Thank you so much
What have you been drinking? And just check the sugar content of everything.
Technically, yes, a 16 year old can do this. However, a balanced diet and exercise is probably your better bet. A 16 year old body can quickly adjust. It is better to train a young person how to live a healthy lifestyle.
Maybe for a month or two to drop quickly, but at 16, you need to make lifestyle choices and kill bad habits. Older people didn't pay attention during all the health classes and now changing habits is impossible.
Thanks for responding back! I only drink Coke Zero, Tea and LOTS of water!
I never drink sugar. So I don't know what the problem is???
that last message was from me. I had my sisters name entered there instead.
As far as I can see 20lbs in 25 days seems exceptional. After the inital drop 8-10lbs /month seems typical so stick with it!
Good luck to everybody trying this diet, I have found it is cheap (I'm in college), and it's very easy to follow. Get yourself a book about low glycemic index foods, and you can make variations to this diet so it won't get boring.
I've been on this diet so far for 5 weeks and have lost 20 pounds, and I haven't even been following it strictly. Granted I do an hour of cardio, and weight train almost everyday too.
I hope I get the same results!!!
~Adriana
I have somehow gravitated to this exact diet myself through my own research. I even do the 1 day free-for-all for the exact same reason of the metabolic spike. Oh and because I've got to have one day of insanity after all the discipline.
I've lost about 60 lbs twice during the last 10 years and am about to kick off another 20 lbs. I should add that I have had to do this a few times not because I couldn't keep the weight off. Other issues entirely. Quit drinking and drugging the first time and replaced them with food. Quit smoking to gain the second 60 lbs but started smoking after a few years. Now I've quite smoking again just this past January and am getting rid of the 20 lbs before it gets worse.
Anyway, I just wanted to say this diet really works! No doubt about it.
I HIGHLY recommend reading "The Abs Diet" by David Zinczenco! The book contains the basic elements of Tim's diet, but with much greater detail of why it works, how to customize your meals, and how to keep the weight off. It also has exercises that burn your abs, and encourages upper body strength training.
The basic premise is that, it's not a diet book, it's a way to change your life style to turn you into a fat burning machine. I just loved reading it, David has a really awesome sense of humor, and under 300 pages, I read it in two days!
I've been following a diet like Tim's(The AB's diet) for 7 months now, I use to be 315 pounds size 48 waist. Now I weigh 238 pounds, with a size 35 waist!! I still have 28 pounds to go
OLD before and after, the after part in the picture is old, I am thinner than that now :)
http://img177.imageshack.us/img177/8831/beforea...
Good luck everyone, I hope this inspires and motivates people
http://img511.imageshack.us/img511/5744/beforea...
I've been doing 45 to 70 minutes of stationary bike a day. Now I lift weights 3 times a day, take whey protein a lot. I also recently got a bowflex and use that to tone my muscles.
NOTE: I cheated a lot, and I'm not ashamed really, I'm human haha. I've always been taking Green Tea fat burners
Still I lost 70 pounds, and I don't eat many carbs after my workout, concentrate on protein, (Whey protein, turkey, tuna, chicken) and a tiny bit of carbs, maybe put that meat(protein) on some WHOLE GRAIN bread.
I thought I'd throw a quick tip out there. I often use high protein puddings to not just battle hunger but also sweet cravings. Put a little no carb whipped cream on it and it's a real treat.. The kind I personally like is pro-pudding from vitamin shoppe, but there are many brands/favors.
Great on the go option I thought I'd share.
are there any suggestions that you would have regarding age? because I'm a 17 year old guy and I weight just over 180 so any additional tips would be great.
____________________________________________________________
Breakfast: 2 eggs(with a little salt), apples, and water.
Snack: 100 calorie pack(with no white carbohydrates), apples and water if I'm more hungry.
Lunch: Chicken Salad contains: Romaine Lettace with boiled chicken?? and a little ranch.
Snack: 100 calorie pack(with no white carbohydrates), apples and water if I'm more hungry.
Dinner: Special K Meal Bar, Special K Snack Bar, apples and water.
(If I'm hungry later, then snack bar and water.)
____________________________________________________________
Is this a good diet? I will also exercise for about an hour everyday.
Thanks for all the help!!
~Adriana
Started it 34 days ago, went from 187 to 173.
The best part, in my opinion, is the Saturday splurge. Every time I got down on the diet and wanted to reach for that cheeseburger, I'd jus say, "Wait 'til Saturday . . ." and hit the veggies instead.
I started this diet i yesterday, but i went to a movie and got brown rice crisps. so maybe that counts as half a day, so today is going well.. im not sure if this was answered before.. but can i have soy beans and chickpeas? i love hummus, and was wondering if this is a suitable snack w/ veggies.
currently i am 182 and need to get to about 145.
I am going to weigh in each morning and track my progress! hopefully i can lose at least 15 lbs by the end of june!
Breakfast: Egg white omelette made with one real egg, lots of veggies, salsa (cooked without fat), and 1/2 cup of non-fat refried beans, coffee with splenda and one tablespoon real cream
Snack: 1 oz mixed nuts (low sodium, no sugar), diet soda
Lunch: large salad, grilled chicken (or canned tuna), lots of veggies, 2 tablespoons fat-free dressing with little or no sugar.
Snack: fiber one bar (140 calories, 9 grams dietary fiber)
Dinner: Steak or other lean-ish beef, salad, broccoli
As you can see, I don't eat too many beans, but make sure I get at least one serving a day, sometimes two.
Thanks, Tim, for this plan, and for the inspiration to lose weight with a sensible, easy to follow plan. Good luck to everyone!
I did really well with this plan last year. I'm looking to do it again. I'd really appreciate any support that you guys can give. i'm actually changing this to my homepage to keep me on my toes :)
I wish you all the best.
NK
So my question is for the women here... Have you lost substantial weight without exercise? I'm a 28 yrs. old female, 5'5 tall currently weighing 145lbs and desperately want to lose 25 pounds in about 2-3 months... Will this diet work without any exercise?
1. Sauté some green beans with garlic and soy sauce
2. chicken and veggies a la Robéace...named in honor of my Ivorian roommate who taught me this. cook the meat in a pot with a little olive oil. then throw in some chopped veggies (garlic, tomatoes, onions, eggplant, zucchini, carrots, squash if you want), then add some water, tomato paste and chicken bouillon spice. and if you like it spicy throw in 1 or 2 dried jalepenos, and boil for a while.
oh and i have already found that to thoroughly rinse canned beans, boil them and then rinse them again, drastically reduces the unpleasantness typically associated with them. ;)
Hopefully I will have some good results to report in the end. Good luck to all embarking on this change. And if you haven't started yet, stop asking if this diet will work and give it its 30 days to find out. Seems like at worst you'll be eating pretty healthy.
Many thanks to Tim for the inspiration to get started!
My wife and I both are on the diet. She has had the same results as me. We both lost 20lbs in the first month and we have both continued to lose weight, albeit at a slower rate, after the initial month. We started at the end of march and I have lost about 35 lbs. I can't tell you how much more she has lost since she is out of town at the moment but I believe it is about the same amount.
Thanks for all the help!!
~Adriana
Get rid of the apple for breakfast. Pure sugar carbs. Granted, it isn't Fructose or Corn Syrup. But it will force you to be hungry an hour later.
Pickup a bottle of the Diet V8 Splash for the nutrients of veggies and fruits. It's got sucralose so fake sugar without the carbs.
I mix it with a 100% Whey Protein scoop from Sam's Club. Costco carries the same. That with the Diet v8 splash is 130 calories, 1g of sugar, 3g total carbs and 23g of protein. Great "snack" at about 2:30 in the afternoon.
My wife hates veggies, but likes salads. So we eat cobb salads and chicken breast salads for dinners. Also, homemade Chili is a great thing for several meals because of left overs.
Taco salads are a big hit also.
Your recommendations are really interesting, I live in Sn Jose, CA and for me is really hard to lose weigth specially because I like carbs a lot!!!
What about the Ezequiel Bread??? Oatmeal?? Soy Milk?? and plain dark chocolate bars???
I need to lose 20 Lbs, I do excersice 4 times a week, walk/run 50min and some steching excersices for another 20min...
Lunch(11:00-2:00): Chicken Wings with Beans and salsa
Late Lunch(3:00-6:00): Chicken Tenders with Beans guacamole and salsa
Dinner(7:00-9:00):Chili with Lean Ground Beef, Tomatoes and Kidney Beans
I know chicken wings sound like a bad choice but I only each around 5-6 of them and they extra 100-150 calories of fat is worth it to me to keep me eating this way. All the beans I eat are the no fat refried beans, they taste MUCH better than the regular beans and have the same amount of calories.
I've also been following Tim's workout program and can still lift either the same or more on all exercises so I haven't had any muscle loss.
I'm going to do the diet till I can get down to 185-190. So I'll update again in a month or two.
I am a 25 year old male. I am a lead singer of an up and comming indie band. We just did a doc with the Discovery channel and when i saw myself in the pics and b-roll i didnt even realize how big i had got. If you see me you would not think i am overweight...or maybe you would...lol The bottom line is i got really good at hiding it. im ready to make a change. tomorrow i start ill keep you posted!
i don't know how you stomach lentils and meat... seeing that they both need different gastric juices to break them down.. like you shouldn't mix carbs with protein... and fruit should be eaten alone on an empty stomach... quite simply its not a very good after feeling.. but hey if it works for you then by all means...
out of curiosity, what is your daily caloric intake on this program?... for comparison, what is the average daily calories suggested for someone of your height & weight?
I am looking forward to doing this diet. I am fine with eating little and I love what was listed as the suggested foods, my only weakness is biscuits/cookies. But if I can have one or two on one day of the week I will be fine.
Thanks for the post.
http://www.nbc.com/Americas_Got_Talent/video/in...
Is it possible to lose muscle on this diet? I though the high protein took care of that?
And I still feel that the fat loss has been slow... Could it be that I eat too little, or that I eat too much on my cheat day?
For breakfast I usually eat a chicken or ham salad (no dressing, maybe a few drops of oil).
For lunch I usually eat leftovers from yesterday's dinner, which is usually either ground lean beef with pasta sauce (very little sugar) and beans, salmon with mixed vegetables and chicken or beef with mixed vegetables. Sometimes also lamb with mixed vegetables, which I know is a little on the fat side.
For dinner I have one of the above dishes.
If I feel peckish, I usually eat a can of tuna with water for an evening meal.
Any obvious mistakes?
I also try to work out 2-3 times a week (weights or bodyweight training) and 2 times a week Tai Chi. I also walk about 20 minutes each day, to and from work.
I would not recommend trusting a bodyfat scale, as they depend on bio-impedence and your hydration (water intake) can send the numbers all over the place. Go to a gym or rehab center and have the best bodyfat caliper user do all of your measurements, both before and after.
There is a chance that you are overtraining for your caloric intake. Consider dropping to 1-2 weightlifting workouts per week and seeing the "Geek to Freak" post for methods:
http://www.fourhourworkweek.com/blog/2007/04/29...
Women will not turn into He-man on this program, especially on a diet such as yours. They lack the testosterone to do so regardless.
Best of luck and thanks for posting. Keep in mind that 10 lbs. in 5 weeks is still amazing :)
All the best,
Tim
That's what I suspected, that the scale was off, as water percentage varies etc.
OK, I'll try with a caliper measurement.
Could be, I'll try to up my intake with some fruit perhaps straight after weight training (usually don't up my carbs after training).
Hey, I'm not a woman, I'm just Norwegian! Haha ;-) I'm a 26 year old male actually.
Thanks, yeah, and I think it might be closer to 12 lbs. actually, so it's going good! Hope to see the last remnants of that gut and those love handles disappear soon! :-)
Thanks (or "tusen takk" as we say in Norway) for your help and support Tim!
All the best, Espen
What do you think about beef jerky, pupkin and sunflower seeds? And is there any kind of fruit that is ok on this diet??
Any suggestions on how to deal with the sugar withdrawl symptoms in the beginning??
Thanks!!
Just a tip. Here in Namibia fresh vegis a quite expensive. I´ve substitute the beans and legumins with canned stuff. Works perfectly, maybe not as fast as possible( tomato souce).
I think it all depends how fast you want to loose weight. I love my beer and wine, and even then this diet is fast!!! 2 mothns for 15 kg is creazy. I wasn´t hungry , not even a 1 evening (being the worst time of the day)
Anyway, works perfectly.
Thanks Tim
I´m 2m , and was 115 kgs. Now I´. hopefuly still 2m but 100KG!!!. Man that sounds good. And as the title states, without ANY exercise. Unfortunately no time here...
I did cheat a bit and let my carb days go from Friday dinner until Sunday lunch. I just tried to keep it from being too crazy allowing myself some pasta or rice during those times to keep family and friends from going nuts.
For breakfast, I found Trader Joe's Refried Black Beans worked well. I also mixed 1 Tbsp of Flax Seed oil into the beans. Even though flax seed on it's own is not that tasty, I find that the refriend beans taste funny without it now. Just goes to show what your palate can become accustomed too.
Lentils worked best for me because they kept me satisfied longer than black beans or pinto beans. The hardest thing for me on this kind of eating plan is that I remain calorie intake aware and try not to eat too much, which usually results in my eating too little and getting hungry through the day. I used salami, cheese and almonds as an afternoon snack.
How does the after workout pizza work? I'm still a bit confusd about this. I'd love to be able to scarf down an occasional pizza while trying to lose weight!
Donna
I figure that now I have seen progress, I am going to start an aggressive cardio schedule again and drop all of the remaining fat, and just replace it with muscle.
I am diabetic II. I am 6 ft. 264 lbs. Lift weights almost everyday. Do cardio almost everyday. I checked with Doctor and gave me the ok. I find it very hard to loose weight. Will supplements you mentioned a year ago help loose the fat?
Thanx
j
My meals are as follows:
45 gram protien shake with 1 cup yogurt
chicken or turkey or eggs or burgers with vegetables and 1/4 cup of peanuts
Beans and peas with vegetables and a small peice of fruit.
Now i know you will look at it and see that it doesn't match what is said but it works perfectly. I don't know about anyone else buti do believe that you should weight train while doing this. Cardio should be at the bottom of the list because why work out with long boring cardio when you can eat less?
Diet
Weight training
a distant and very distant 3rd cardio.
The diet will get rid of the fat and the weight training will keep the muscle on so you don't become the horibble " Skinny fat" that comes with "weight loss" and not fat loss.
Just a few things that i have done and works for me but all in all it's a very simple eating plan and that is the best one of all for fast fat loss.
*please note that Tim mentioned a while ago that he was not going to reply to this thread any longer (yet he did in the past week or so...), so it seems to be up to the group to inform/support/share what has worked for us individually - - - I realize there are LOTS of posts in this thread, but MANY of the Q asked have been repeated (i.e. fruit, ...). I'd suggest that if you're serious about learing more about this eating style, then just read the posts...
I'm finishing up week 10 this Sunday; I've been pretty good @ sticking to the program as suggested - save for the random event here & there... - I'll report back in a few days after "weigh in" - - - have also been tuning up my knowledge on nutrition in general, which I'm happy to share.
Best to all -
im only 16 years old and i am way overweight. I go to high school and sometimes im scared to walk down those halls!! im always putting myself down.
im scared to look in the mirror because i might see someone i don't even recognize anymore.
Since im only 16, do you think this diet might work for me?
i've definitely lost fat with this. i used to have it on the sides of my chest and its about 50% gone now (i use the mirror/pics/try on tight shirts to see the difference). i've been trying all kinds of crap before this and this actually worked. my tummy is also smaller. here is the funny thing though, i'm still 145lbs. i do weights twice a week (the full body thing like on tims site) and do HIT cardio 2x on an empty stomach
however here is my question...i naturally have a hard time building muscle because of my asian ethnicity. i am thinking of dumping the HIIT for a few weeks and just focusing on my weights to try and really get the muscle going
is that a good idea or is HIIT harmless (i do sprinting)? either way i have definitely seen progress with this diet, and binging once a week is great. thanks tim
oh forgot to mention, i also have a lot more energy with this and have been able to 'think' a little more clearly if that makes any sense
Thanks for the great article. It was very valuable!
I am 24, 5'10, started at 173 lbs and down to about 170. Kind of a "skinny pudgy" guy. My weight plateaued for a looong time, I did nutrisystem for a month and barely made any difference. It seemed my weight would stay at around 175-180 whether I dieted or ate whatever I wanted. This "metabolism downregulate" thing makes perfect sense to me.
Looking forward to posting some results soon.
Breakfast was an omlette with turkey rashers and refried beans, lunch was tuna, salad and black beans, and dinner was chicken, mixed beans and spinach.
Tomorrow I'll switch the spinach to the breakfast and have peas with the dinner instead. I'll keep the lunch the same, but I'll have a lot more salad with it as I was quite hungry before dinner.
I've found I need to find something to add to the beans as they are a bit bland, so tomorrow I'm hitting the balsamic and lemon.
Here's a quick heads up for those in the UK. Since the egg white in a carton is rare here, you might want to check with your local Sainsbury's, as they are starting to carry the "Two Chicks" (http://www.twochicks.co.uk) liquid egg white cartons. In the meantime, I use powdered egg white, found in the baking ingredient aisle (near the cake mix). One sachet makes up the equivalent of 2 egg whites, and once you've beaten one whole egg into it you can't tell the difference.
I've dieted in the past - the most successful one for me was "Lighter Life", which consisted of 500 calories a day in the form of soups, bars and shakes. I lost a lot of weight on that, but it soon piled back on when I started to eat "normally" again. Hopefully this one will alleviate the problem of feeling "cheated" by allowing a free for all day once a week, whilst getting into the habit of sensible eating during the week.
Only downside so far is that previously I ate mostly ready meals. Nuke it, eat it with a spoon, throw away the packaging. Now I've got all this washing up to do... :-)
I was wondering do you have any ideas on how I could possably lose 60 lbs. in 2months???
I've been reading your site(which is nice) & I see that you know alot about weightloss, and muscle gain.
Plz help me, if you can!
you can email me @
xxcemeterydollxx@gmail.com
Thank You!
Roxann
I started this diet around 3 months ago. I started at 189 pounds and am now 167. And I've also gained about 2-3 pounds (very conservative estimate) of muscle.
Please note this diet works well for getting rid of all your fat except the last 10 pounds. To get rid of the last 10 pounds I think a different strategy is required. Which is what I'm doing now.
I'm now "healthy" but nowhere as strong or fit as I really want to be.
My 2 cents are:
1. Dont worry about being perfect with the diet. Make sure you get back on the wagon after you fall off.
2. Once you do it for 30 days in a row, you wont have to think about it as it will become a habit.
3. The best part of the diet is the unwaverying mood that it puts you in throught the day. No more slumps at 5pm or after lunch. I love that. I think its worth more than looking better!
All the best people!
-Vivek
-Vivek
Do you recommend gorging on calories on day 7 as prescribed even if you don't do any resistance training but abiding by the rest of the diet?
Someone wrote on here about how the diet curbs the cravings after a week, well it curbed my cravings from day one (usually get them around 5 o'clock at night).
1) is beer OK for the one "crappy food" day
2) imitation crab meat fine?
thanks
Beer? Go for it. Milk? Cheese? Cake?...have some - - - ONE day per week.
Be aware though that, especially after a couple of weeks, your body will no longer be "used" to these types of foods, possibly causing upset stomach, etc...(happened to me for a couple weeks).
Now, after 10 weeks it doesn't happen much - BUT, I don't go wild w/ it b/c it makes me physically feel bad - I do eat fruit, milk, warm chocolate chip cookies, slice of pizza,...
imitation crab you ask? Typically it is Pollock w/ articical coloring - - - it should be fine but why not go w/ the real thing now & again (does cost more, i understand) &/or have an untreated piece of fish instead?
just take it a day @ a time - keep it simple!
It sounds like you are slagging the diet based on what you have read without trying it? Most people who have done it seem to find it ok.
what about the legumes? is any kind of beans fine ?
I assume "mixed Vegtables" consists of Brocolli/Carrots/Califlower/Bean Sprouts ?
I started this February 9th weighing 215. I followed it pretty religiously for the first mont and was down to 195 and I had definately gained muscle (going to the gym every day will do that).
I notice that I have an all or nothing mentality. For example I took a trip the beginning of April and had to restrictions to what I ate. Since this "break" I've basically been an on-again, off-again dieter. (With a lot of off-again during the last week because of 2 weddings). Needless to say, I have retained the muscle mass and weighed in yesterday at 198.
One thing I like about this diet is that come Sunday the slate is clean and I'm going at it again.
A question: What about soups? I believe that chicken broth based soups have some carbs and chilli is ok. Can someone please comment on soups.
I'll try to keep ya'll updated on the results as I go.
Cheers.
but the underlying fat under the skin still stays there and i'm not building up my muscles at all. i've got insignificant results - basically like a person who's been training for 3 months only for the first time in his life.
what's your advice?
i am currently in iraq serving with the u.s. army. i am going home in exactly 4 weeks and wondering if this is a good shredding diet. i got really big in 6 months but i want my wife to see my abs. do you think this diet is good for quick quick results??? i weighed 231 when i got here and i now weigh 201. i have definitly lossed body fat but i want to loose the little left around my stomach. i have seemed to level out and i just keep getting bigger but no change to the presentation in my abbs. i'm willing to try anything at this point cause i was a victim to the atkins diet and i have probably burned some muscle in the process.
Anyone try this sort of thing?
Just one question. On Saturday's "Dieters Gone Wild" day, is it only okay to eat more calories, or is sodium okay? For example a McDonald's meal? Thanks!
started this 4/15/08 (10+ weeks)
288.5 down to 260.0 (this AM) - pretty much stuck to it, added some heavy weight training a week ago & upped my protien intake dramatically (200+g/day) - still working to lean down, but believe I've hit plateau, as my loss over the past 4 weeks has been 5+ lbs (added muscle though) - my experience has shown that this is a 20 lb quick fix (some of which was h2o weight) in 30 days - as it was billed in the title - after that, balanced diet (removing white carbs & sugars), moderate regular exercise, & proper rest (very important) will continue one towards the result one desires. Face it, no one gains 50 (or pick any number) lbs. overnight so don't expect to lose it overnight. Diets don't work longterm - lifestyle changes do. I physically feel different than I did in April, as well as look different - I shop differently, basically have a new "routine". I don't look @ it as having to do this the REST of my life - just today. If it works today, I'll give it a try tomorrow, & so on ---
Those who come in and ask simple questions - MOST have been asked/answered above - take some time & read, you'll learn quite a bit.
You can do it - go for it.
I'VE BEEN RESEARCHING FOR DAYS WITH NO SUCCESS.
I BET MY METABOLISM WON'T CHANGE WITH THIS DIET, BUT I WANT TO BE SURE.
THANX
Thanks.
Why not try the diet for a week or two and see? I don't think you are going to find the answer by reading. Also it would depend on what thyroid medication etc... I've been on a variation of the diet for a while, it's not much of a hardship and I've been losing weight steadily without hunger although at a slower rate than advertised ( about 1.5 lbs/week ).
I was just wondering if there were any forbidden spices or seasonings.
Try using tortillas as a substitute for pizza crusts....tastes great and far less carbs. Just make sure you don't burn the crust, as it will cook quickly.
I am gonna start this program from the 6th of july... I kinda need some time before choosing the meals cause i am an indian so i am used to lotta spices so i dont know how how my tounge is gonna get used to this kinda meal.... but i need to get rid of 15 - 20 kgs so lets see.... i am also starting a 6 km walk (5 days a week)... so wish me luck coz i am low on will power
No supplments and exercise just once a week. The real key for me was eating more than three meals a day. Oh, and only working three days a week and spending the other four playing with our baby who is 10kg and is perfect for constant dead lifts, bicep curls and playing superman (great ab workout). :)
The key is to just KEEP going. Even if you have a momentary lapse, be it for one meal or a whole week. When you realize you've gotten off course, get back on. You can do it!
NK
Cheers!
I did it for 12 weeks.....which means 12 free days of eating ice cream, chips, fast food, chocolate, more ice cream and even a beer once in awhile....
I lost 22ls of fat by the end and gained 7 lbs of muscle while shedding my body fat % in half....it worked really well
Thanks Tim for sharing your researched diet. I've been on the diet two weeks. I'm not sure how much/if any lbs Ive lost - it doesnt matter to me. But after some bumps, all in all the diet makes me feel healthier and more in shape- I run every other morning 15min and am gradually increasing for 30
Symptoms (results) of the diet have been needing to pee a lot (I'm drinking a lot more water), irritability (maybe not becuase of the diet), hunger, craving grain foods and in the first few days weakness. I'm pretty much used to eating the same four meals every day now (with a few slips). Except the day after Sat. I'm kind of like "uhhhhhhh". The day before Saturday is actually the best. I'll make a mental list of all the food I'm going to eat the next day while searching the cupboards and then the day of I'm not really too intersted. Oddly.
From my experience and noting others on this post, this diet is most effective with overweight people...I've got a BMI of 20 and I was looking to improve my lifestyle just for health-sake and felt that Tim's diet would be a good way to flush out my system of toxins, etc.
BUT though I do feel this diet is healthy, obviously more healthy than the processed, benefitless junk that most "Americans" survive on, I don't think IT is enough. Dr. Manny Alvarez's book The Check List has great sections on this. To have a life of harmonious health you NEED exercise. Not just lifting weights for muscles, but cardio. Fruits have mental benefits that arent worth sacrificing for the vain weight that you may loose from excluding them from your diet. I think balance is so important. Some exercise (it won't kill you - like this diet youll get used to it and enjoy it) and smartly-portioned meals a day of all the food groups as natural and organic as possible, plus lots of water.
Personally this is my goal - a harmonious healthy lifestyle - and though I don't totally agree with Tim's plan long-term though he has been doing it long-term, it's a great kick-start for whatever your goals are and a great way to bring your body back to square one (a clean slate). Thanks - Peace
How will this effect someone who is hypoglycemic?
###
Hi Laura,
Anyone who is hypoglycemic, or otherwise has a medical condition (particular type-1 diabetes), should consult with their doctor before taking these supplements. Most of them can be used safely with supervision, but the dosages will affect blood glucose and insulin levels.
All the best,
Tim
Anyone who is hypoglycemic, or otherwise has a medical condition (particular type-1 diabetes), should consult with their doctor before taking any supplements like alpha-lipoic acid that increase insulin sensitivity. Most of them can be used safely with supervision, but the dosages will affect blood glucose and insulin levels.
All the best,
Tim
Breakfast-2 eggs(one whole, one white) with spinich and 2 slices of lean turkey bacon & coffee
Lunch-Chicken, beans and mixed veggies
Snack-Pinto beans
Dinner-Turkey burger & veggies
Lots of water throughout the day
Am I doing something wrong??? Does anyone have any suggestions??
I note that although Tim Feriss called the thing how to lose 20lbs with no exercise, he also said he gained 10lbs in muscle which means he must have been working out pretty hard.
I think maybe the answer is to do some strength building and cardio exercise as well as the diet. At least that's what I've been doing. I don't think you need all that much time wise although doing it hard when you do do it helps. At least based on stuff I've read and a bit of trial and error. Apparently hard muscle or heart exercies makes your body release human growth hormone which helps you shape up and look younger.
So far I've dropped from 17lbs in 80 days which I've been happy with if not quite as fast as adveritsed.
I am going to try this plan next week, after I get to town to go to the store and buy these things, I really feel like it will help me a lot along with exercise! How have people been doing? Any female's lost a significant amount of weight and if so how much and how long?
"post-workout" pizza?
I'm going to start this diet tomorrow, but 1st, I have a few questions.
1. Is lentil soup ok? Here is the link to the nutrition facts:
http://www.fatsecret.com/calories-nutrition/pro...
2. Is it ok if I put stir fry sauce on my veggies?
Thanks for your help!
Need some advice:
Are oats OK on this diet?
Thanks.
and I'll keep you all updated
I am starting Tim's diet tomorrow, I'll let you know what happens.
Monica
Thanks a ton
- Corey Smith
P.S. if anyone wants to tell me or ask me something my e-mail is flamethrower550@comcast.net
Sri
What am I missing?
http://gatordlites.com/fotos/produc03.jpg
It only has a few carbs so I thought it'd be ok
I'm assuming limiting butter and salt...but what about curry, chili powder, ect?
THANKS!
Secondly, I actually am trying to lose fat, cause of an injury a couple of months ago during which I put on 5kgr, so would it cause a strain on the body if I followed this diet? Last question, I have never taken supplements, and would not like to start now. Anyway round them? Thanks.
I'm going back on the diet starting tomorrow. I plan on making frequent posts here to keep me on track. If anyone needs support feel free to talk to me on AIM: darkblue439
Cheers!
Ann
I just stumbled upon this site this afternoon and while I'm not on the diet, I discovered something recently that helps me overcome my sweettooth. This suggestion might not be entirely diet-friendly for this diet, but the stress caused by denying myself everything I'd want is probably worse.
I noticed that I can buy a bar of chocolate, and with a normal speed of breaking off a couple pieces and chewing and swallowing, quickly consume 6-8 pieces before I feel sated. Alternatively, I can take one or two of those same sized pieces of chocolate, and suck on them slowly for maybe 5+ minutes. by the time they're gone, my sweet tooth is often more than satisfied. nowadays it's just one little square after dinner and that's plenty. trick is to be aware of it, eat it slowly, savor it, resist the urge to chew, and appreciate how sweet it is. also go for something like dark chocolate for all the flavinoids.
Devon
Stumbled upon the website a couple weeks ago and decided to go for it! I wanted to get a quick "jumpstart", so I began with the "Fruit Flush Diet", last week, which lasted 3 days (bascially, protein shakes Day 1 and fruit every 2 hours for the last 2 days) to guarantee that I flush out toxins and ready to comsume lots of protein. I went from 268 lbs. to 259. The next day (Saturday) was my "Cheat Kick-off Day" and I ate...oh, carbs galore mostly ('cause I'm a carb-hound). I weighed in at 263 lbs. Sunday morning, which was ok, since I knew some was water-weight that I had dropped.
Sunday morning, I got started on this diet. I'm pretty jazzed that now on Tuesday, I've gone down to 257 as of this morning. Like Kimbeh (maybe it IS a "girl thing"), I decided to make things exciting in the limited menu given.
One of my favorite discoveries is cuban cuisine--case in point--I had refried black beans mixed with green chiles, mixed slaw (purple and green) with Annie's Shitake & Mushroom vinagrette (2 tbs) and lean pork cops. I also mixed lean ground beef with veggie chili (with more black beans added). I might add that I use Amy's Organic products, so that I was able to have the refried beans because it had, "ORGANIC BLACK BEANS, FILTERED WATER, ORGANIC ONIONS, ORGANIC BELL PEPPERS, ORGANIC TOMATOES, ORGANIC HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, SEA SALT, ORGANIC GARLIC, ORGANIC GREEN CHILES, SPICES."--all vegan ingredients.
I also use sea salt for flavoring and freshly-ground black pepper. Sea salt is documented as being far more healthy that table-salt, which is bleached with chlorine. Sea salt is not only natural, it is minimally processed and contains trace minerals that are good for you. I highly recommend Celtic Sea Salt, which is grey (from the minerals) and adds flavorful complexity to the food. True sea salt I might add, is NOT white.
I also try to plan a little my meals that require little to no prep time. For example, since it is full summer here in AZ, salad is my friend and easily fulfills the "mixed-veggie requirement". Try to get mixed-blends that contain either radicchio, romaine,baby-greens, or butter-lettuce blends in the bag--NO iceberg! The rule of thumb is that the more colorful your greens are, the better. A really good salad I like is mixed-greens with grape tomatoes and a pouch of water-packed tuna on top, with ground pepper and the vinagrette. Takes like less-than 5 minutes tops to put together. I also marinate my organic and/or natural meats with a mixture of extra-virgin olive oil, wine, and fresh garlic, patting the meat dry before I pan-grill it. I also use olive oil and/or grapeseed oil to cook with--both very healthy fats that are essential for metabolic health.Cooking spray helps too, since I lightly coat the pan and then add a very small amount of the above-mentioned oils.
I want to add that I am very aware nutritionally of how to feed my body, but hadn't the "time". Thus, I ate horribly this past year (I am a teacher) in response to stress of first-year teaching and re-gained weight I had lost last summer. I have a long-term goal of getting to about 180 lbs, which is about spitting-distance to my old weight of 155 lbs. about 20 years ago. I am 42 years old (43 in about 3 weeks) and am 5' 6", with a rather large frame for a woman. This means that I am heavier than I appear, although unfortunately, I tend to gain weight around the stomach and breasts (an "apple", as opposed to a "pear"...*sigh*...) I plan to add Pilates in a week or two and am doing about 20 minutes on the treadmill as of today. I also want to say to those trying to do this that I commend your courage and quest to become healthier. I will corroborate TIm here and stress that organics ARE the way to go in eating and that minimally-processed is best. Try to consume wild-caught fish as opposed to farm-raised--ladies, especially you on that one. Drink pure bottled or reverse-osmosis water and avoid foods with high-fructose corn syrup at all costs (Stevia is your friend and so is Splenda!). Read your labels. Try to eat locally-grown produce, which is cheaper. Try to shop at health-food markets like Whole Foods, Wild Oats, Henry's, etc., which will make it a lot easier to stick to the plan, with the added bonus of having nutritionally-trained staff to help you make good food choices and provide free recipe ideas. A multi-vitamin is also recommended, preferably a whole-food vitamin as opposed to sythentic. EFA's will also help (Essential Fatty Acids, like flaxseed and fish oils) and are easier to assimilate via supplement form (I like Sunhealth Total EFA). Finally, understand that the 20 lbs is most-likely initial in the first month, but you CAN still lose steadily though more slowly with this plan. It takes work, but in the end it's SO worth it.
I know I'm gonna make it...and you will, too!
You probably skimmed over the very first part of the page also: "It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing *ANY* of three factors: exercise, diet, or drug/supplement regimen." - you choose which of the 3, Tim's article assumes it's DIET, in which case exercise and supplements do not matter.
What I can say is this, plenty of people have lost weight without exercising by following the outlined plan, as long as they do it right. I am 6'2" 168lbs, and even I'm losing weight right now without exercising. No one I talk to thinks I have any weight to lose, but I am doing this to achieve definition in my abdominal muscles, which I will probably accomplish within by the end of this month. My job is time-consuming, so I don't have any time to exercise, and thus I don't, and neither am I allowed to eat pizza because of this (for 6/7 of the week, at least). The list of allowable food items is broken down between vegetables, legumes, and proteins in Tim's article also - it DOES NOT include pizza, because it is to be used for those of us who choose not to exercise. The point is, if you want to eat pizza, you have to do resistance workouts, and if you do resistance work, it is ok, probably even advised, that you have some carbs within an hour or so of when you're done.
Tim and anyone else, feel free to correct me if I am wrong...
And I have a few questions:
1- Is any sort of seafood acceptable in this diet? If so what kinds?
2- I hate lentils! I need some really gooood recipes to make me swallow them any ideas?
3- What is the difference between beef and grass-fed beef?
4- Is lean bacon acceptable?
5- what are some of your meal plans?
6- Are there any limits on the "cheat day"?
- Thanx for Ur Help! <3
i'm gonna try whatever you wrote above, i'm 23, 167cm and 69.3kg (153lbs) and i am sick of this happening. lately my family doctor says that i'm falling into the path of obesity since i do no exercise and especially from all that excessive drinking i am constantly exposed to. i'm gonna try your steps above and see what's up; i really wanna look hot again and don't want them ladies just walk pass me as if i'm nothing lol... =(
Karl's right: Chipotle Mexican Grill is a great way to stay on the plan. They offer a "Burrito Bol", which are burrito ingredients w/o the tortilla. The meats they use are minimally-processed, all-natural--even the cheese and sour cream is from cows without the rBGH growth hormone. The carnitas are especially good. The guacamole is freshly-made, which you can easily get on the side. There's enough ingredients in the dish to make 2 servings which means it's easy to go overboard, but the food is really delicious!
However, I have a concern about gaining weight from the "day off". The last time I had my day off from this diet was, obviously, when I was last on it. I gained about 3 pounds from that day alone. This sort of ruined my efforts from earlier in the week, a period of 6 says during which I lost 5 pounds. Any ideas/responses??
thanks!
-jm :)
Mexican, mexican, mexican. It is the key to my staying on this plan. Also, a handful of nuts periodically throughout the day is great too.
One thing I've noticed is that I have so much more energy on my runs - it's incredible!
After about a week on this plan, I stopped craving "white foods" which is something I never thought would happen. So for those of you suffering withdrawal, stick to it - it passes.
White bread, white flour, white rice, white potatoes...essentially turns into a 'glue' of sorts in your stomach. White starches will only make most people fatter...there are just way too many other better carb choices, like the ones you have mentioned.
I'm not progressing as much as other people it seems, but I'll stick to the diet and hope I lose more than 2lb per week :) I do notice I have more energy, though I'm rather cranky because of carb withdrawal.
I've noticed how often when I want to snack how I reach for something unhealthy! If anything I hope sticking with this diet will change my habits even if I don't lose more than 2lb a week.
Today was only day one for me, but I discovered just how wonderful these foods can taste with a little imagination! I have never been a big carb fan in the morning so cutting out cereal or toast wasn't a problem for me. I made a veggie omelette with fresh spinach and zucchini and relished every bite. Imagine my excitement and amazement upon discovering that turkey bacon has virtually no carbs and is low in fat and calories! Tomorrow's omelette will be even more savory than today's.
I noticed a lot of females asking about other women's success with this plan as there seems to be a mostly male perspective. I will frequently post my progress and gladly answer any questions anyone may have about my daily menus, if that will help anyone who is interested.
Thanks to everyone who takes the time to answer the questions posted here -- many of my questions were answered as well because of it!
Wish me luck and I will keep you posted!
Biologically, women are "wired" to retain weight in order to nourish their children. They also needed stamina to carry the babies and gather edible plants ('cos sometimes those big mammoth hunts took days!). Although food is quite plentiful these days, our biology has changed little in this regard.
There is also the factor of (close your eyes, guys!) Menstruation, Pregnancy, Menopause, and all the stuff in between. Fluctuatiing hormones account for bloating and ft-retention, and willingly aid our dear Mother Nature in refusing to shed weight. This means that results are mixed. And makes it hard picturing losing weight realistically. I well remember when I was in my 20's and was about 155 lbs @ 5' 6". So at an above-average height, coupled with a large skeletal frame, I was in reality pretty much where I needed to be. I worked out 3 times a week with both weights and aerobics and was healthy. I had no car, so I walked about around a lot or took the bus. But...that's not what I saw then. All I saw was a "pooch" in my midsection, no matter how many crunches I did; breasts that refused to flatten (I was a large-cup size) and a host of other imperfections. I failed to see...
Well, I'm 42 now, and understand things a bit better. I looked at my photos the other day and was astounded at how skinny I was 20 years ago! So the realist in me wants to shed the weight, only now...if I can lose enough to put me within 20 lbs of my old weight, then that's a victory I can live with.
All I want now is to be healthy...
-- Mark Twain
This is one amazing blog posting. Over a year old and still growing!
I just found it last week and have decided to give this "way of eating" a try. I have been stunned at how easy and rewarding it has turned out to be. Nothing I have tried in years has come even close.
I am a 58 year old man, weighing in at 256 lbs. when I started Tim's "diet" a week ago. I have battled with weight and dysfunctional eating most of my life. I also have AD/HD (just diagnosed last September). AD/HD contributes to the fact that I can't get my eating under control because, until now, there were just too many exciting, distracting food choices, even on a "restricted diet". What I really like about Tim's eating plan is that the need to make constant choices has been virtually eliminated.
I love getting up every morning and making the same delicious breakfast every day. The overwhelming decisions are gone. These are all foods I really like. I use Antipasto mix with my egg whites instead of salsa. Yummy!
One of the symptoms of AD/HD is that boredom can set in quickly - I need to be stimulated to keep interested. So, I worried that I would quickly tire of pretty much the same meals every day. Surprisingly, that hasn't happened yet. I suspect it's because the benefits are so reinforcing.
Another big plus for me has been the big increase in energy that I have experienced. No more sugar highs and crashes. My productivity has more than doubled and I find that I can stay focused much longer.
Tomorrow is my first "binge-out" day. I think it will be fun but I am actually going to miss the un-stressful daily regimen of this eating plan.
Don't you just love Tim Ferris!
When I started my regimen, I weighed 165 lbs and I'm only 5'4. I got down to 140 in 6 weeks. During the 6 weeks I started strength training to build muscle and did light cardio to aid in my weight loss. I don't know how much muscle I gained and how much fat I loss, but the results were fantastic. My eating program wasn't as restrictive and I had to exercise to get these kind of results.
On a side note, I challenge you on the rice issue. A 1/2 cup of COOKED rice has around 150 to 170 calories (depending on the kind of rice and if it's processed, etc.). A 1/2 cup of UNCOOKED or RAW rice has 300+ calories.
Actually, the bean idea is great. You can buy a bag of dry beans and with this diet it will last for a few days after cooked. Brilliant.
Thank You
What types of sauces/marinades are allowed for use on the chicken or pork? I've only been doing this a few days and I know I'm going to get tired of straight grilled chicken. I don't want to add too many seasonings because salt will just make me retain water (plus it's bad for you obviously). I know barbeque sauce is full of sugar but I won't lie, I've used it. Is this ok in moderation?
Also, does anyone have suggestions for reasonable snacks? Reasonable meaning they won't require as much prep as all of the meals do.
Thanks for your help and good job everybody!
I typically use either thick salsa (often has beans, corn, etc.) or "Montreal steak rub/seasoning". In moderation -- a thin coat and not dripping off -- BBQ sauce will do minimal damage. I am a sucker for the occasional baby back ribs :)
Good luck!
Tim
I've been following this plan for about a week or so and I love it. I had a baby back in 06 and I lost about 40lbs of baby weight. Now I am 154lbs, my goal weight is to be around 135. I reached a plateau, I can't lose weight easily anymore. Ever since following this plan my waist has gotten smaller, my muscles are toned, and I have a lot more energy. I am never hungry and I don't crave junk food at all. I don't know how much I weigh since started this eating plan. I will keep you posted.
I am also female, and am just starting this diet again as I was on holidays and had visitors so I couldn't stick rigidly to it the past few weeks. However when I did I deffinitely lost weight, but not near as much as the guys are reporting. I was loosing about 2 lb per week, not a 1lb a day! But it really showed around by middle which is one area I wanted to loose it. I am trying to loose about 14lbs, so started again today. so dont give up yet, I think it may take a couple of weeks for it to show. And I dont think that 'free day' is a good idea after only a week. That is probably why you didn't notice the weight loss. I think the free day should only be to have something different like some fruit or a slice of bread, but not going mad as Tim suggest. That is just glutteny, everything in moderation! I think just have a few biscuits or some small treat, but not gorging on sugar and pizza. The idea is to loose weight and adjust your eating habits. Give it another go, dont go mad on your day off and get back on track next day.
Amy
Thank you for replying directly to my question! I know you are very busy and I really appreciate the help. Thanks again!
I'm wondering, does anyone know if this is a safe diet in the long-run? I know there were some health concerns with high protein diets. Can a person like myself - who has about 100 lbs to lose - safely use this diet for a long period of time? At a good rate of weight loss (2 lbs per week) could a person use this diet safely for a year? Or perhaps make it a "lifestyle" or incorporate more carbs slowly after getting to their goal weight?
Thanks again!
My goal is to get down to 215 pounds, wish me luck.
*I also got a girl friend, I love you baby! :)
1) If fruit okay to eat? Or just the "Dieters Gone Wild" day? I frequently eat fruits like peach, banana, plum, etc.
2) Tortilla? I usually have burrito at the Mexican joint.
3) Yogurt? I usually have low-fat.
4) Noodle? Being Asian, this is one of the thing I really need to know. Too bad a rice is out in the first place.
I'm still adhering to most of the reccomended foods, w/ the primary change from pre day 1 being not eating WHITE carbs...save for the occaisonal pizza slice or french fries & Coke (high fructose corn syrup - which is B A D !) on my "day off" (Sat).
I began weight training 5+ weeks ago & am supplementing w/ protien powder & creatine - sticking w/ whole foods mainly, high in protien & slow carbs. I've actually gained 7 lbs (due to muscle weight) from my last post - leaned down a bit, but not dramatically. Still feel great - maybe even look a bit better...comfortable in my skin again. Went to a restaurant opening last night, sampled a few items I wouldn't normally eat daily but don't have any "guilt" feelings over it (maybe 10 bites total, it was fun, & great to get out to an event like that!) - food cravings have been removed (for the most part, not always) and I'm rarely hungry.
the 20+ lbs initial weight loss is still off, plus an estimate of another 15+ lbs replaced by muscle (& repositioned on my frame...), so, I'm considering this a pretty good success.
How'd I "stick with it"?
I did it 24 hours at a time. They start to add up...
Keep up the good work ---
My wife and I are still on the diet and still losing weight. We both started on March 24th 2008 and she has lost 36lbs and I have lost 42lbs. I started lifting weights twice per week in June (trying Tim's work out) and I feel and look like I have lost even more. I started out at 298 and I am now down to 256. I don't really utilize my free days much anymore because I just don't feel hungry for the carbs although I did get off the diet for a week while I went camping. Good luck everyone.
Started this eating style July 1. Here are the results for the first month.
Started at 198 as a 5'10" male, 33 years old. I felt really fat at this weight as I had been 185 back in 2005, 175 2002. My weight in high school was 160 when I was a runner and athlete.
So July 31st I weighed in at 185 lbs! That is a weight loss of 13 lbs which doesn't sound great but I definitely added some lean muscle as well as I do Tim's weight-lifting twice a week and run 2 miles most days. So I would estimate I lost at least 15lbs of fat.
The really cool thing is I lost all the weight I had gained in 3 years of eating crap. This month I plan to lose another 10+ lbs of fat and continue to add lean muscle.
Now for comments on other things. I follow Tim's plan very closely other than adding a slice of cheese or using a little olive oil with meals. I do this because that little bit helps me keep going as I also upped my cardio a lot.
Typical meals:
Lean hamburger patty wth slice of melted mozzarella (60 cals)
black beans
Green beans, red onions, and green peppers sauteed in a small amount of olive oil (all from local farmers market)
This is my highest calorie meal and I feel full for hours.
Chicken breast with roasted garlic salsa
steamed broccoli
refried beans
The one thing I can't do is eat 4 meals a day, I am only doing 3 with a night mini-meal if need be.
The biggest changes aren't the hard numbers but the visuals. When taking a shower I can see what this diet is doing and that's the most important thing. Pants that were tight on me are loose now after 30 days. I am already eyeing all the clothes I will be able to wear again in 2 more months.
If anyone is reading this and is unsure I say go for it. You won't lose by cutting the refined grains and sugars in your diet and you will find the lbs flying off. Set a goal and do it. My first month my goal was 185 lbs and last day of the month I hit it on the nose.
I too started this diet July 1st and the results are in!
I am a female 5' 11'' and on July 1st i weighed 175
Now today i weigh............150lbs!!! My goal is to be 140
i didnt excercise at all but my job has been pulling me a part and i think that was a big factor. also instead of taking the esclators or elevators i always took the stairs. Also i didnt have a cheat day.. i did the first two weeks but it was too hard for me the next day to go back to lean chicken.
I'm still going to continue to follow this diet and i'm going to start jogging in the morning so i can be a bit more toned.
very happy with this diet!
Thank you TIM!
First of all, thanks for writing this article. I was eating something really similar to this for about a month and saw some results, this month i am going to try your methods and see how it goes. Here is what i'll be eating: please do criticize and advice.
Breakfast:(Around 8:30 am)
scrambled egg (or Boiled egg)
Black beans
mixed vegetables
Lunch one (around 1 pm)
Chicken Salad
Lentils
LUNCH 2(around 4 pm)
1 chicken breast, lentils and mixed vegetables
Dinner(around 8pm after workout)
Vegetables and a protein shake
Now i do have a couple of questions
1. How do you prepare your lentils? When i make lentils i add alot of different kind of spice, basil and onion
2. What does your 'sports training" consist off? is it mostly cardio ? etc
Thanks
I'm 21 years old and have been on this diet for a week now. I began moderate dieting and exercise at the beginning of July and went from 220 lbs. down to 209 lbs. Mostly water weight and a little body fat. After contemplating whether to go on this diet for a couple of weeks, I decided to go for it.
I had been in shape throughout high school and freshman year of college. Gained a lot of weight after that year and then took it off to about 190 and close to 10% body fat. Then last November I broke my ankle and subsequently got incredibly lazy and ate of a lot of fast food.
After a week on this diet, I went from 209 lbs down to 200 lbs and went from a 36 waist down to a 34 waist. This diet definitely works. There weren't really any times when I felt hungry or deprived. It also gave me a lot more energy for weight-lifting and cardio. I am really looking foward to my cheat day! My target weight is 178 lbs. But for this month I think 185-190 is a good goal. I would recommend this diet to anyone who is looking to lose weight in a healthy way.
In addition to this diet, I take a multi-vitamin in the mornings.
Thanks Tim and everyone else who posted their experiences here. They really helped me decide to go on this diet.
I'm curious...why the specificity on the type of beans and vegetables? Are red beans and broccoli prohibited for example?
Thanks in advance,
Steve
the point he left out is, instead of using carbs for energy, you use the fat in your body. One day a week i also have a "Carb up day" where i eat lots of bread :)
by the way, cheese can be eaten too.
Thanks in advance.
I too, did the diet and lost a solid 20 pounds in just under a month by choosing gems from each of the food groups listed above. I took a little bit of liberty substituting some legumes for others, but that was it. (Talk about winning the "pull my finger" game) Succinct, informative and effective. Thank you.
What helped me most, and I'm ashamed to stay, was the jumpstart of having been dumped. I didn't feel like eating for awhile, so taking scoops of beans, broccoli, etc. from the salad bar at work, eyeballing the portion size for adaquacy, and sending the items down the hatch, regardless of flavor or fun was the key. As soon as I began to notice results, I gained momentum, and returned to exercise--something that had been sorely missing since I started that 12+ hour a day desk job, which I also quit in my new streamlined grandiose fashion, another story...
If anyone does happen to read this, please know that I am a true advocate and needed little more than the advice listed above and a new pair of runners. Cheers
So thanks again.
Yes, you can eat anything you want -- in any quantity -- on Saturdays. I tend to go nuts every 1 of 4 weeks and eat so much I get nearly sick, which makes me moderate the other 3. I love Snickers, TimTams, bear claws (and all pastries), and ice cream.
Enjoy :)
Tim
I've been on this diet for 1 week, and I've lost 6.5 pounds, and I feel terrific! Sleep and motivation are all even better!
I'm currently hovering around 150-155 at 5'6", and have bet myself that I'd lose 30-40 lbs. by 40; I'm 38.5 years old at present...). Perhaps it's easier for me since I'm a huge fan of beans and steamed veggies, of all kinds (but Lordy, I miss my potatoes--esp. being an Idaho gal!). This dealie also works well with crock pot cooking, for prepping on Sundays for the week (and peeps, a small note: those of you who are very busy, 1 hour up earlier or staying up late 1-2 nights a week, Ziploc baggies + recycled cottage cheese containers, hard-boiled eggs, and your freezer are your best friends. Prep, prep, prep!), and you don't have to do anything--just let it cook.
And, doing one cardio activity 3 times a week (heck, do 3 different ones: swim one day, speed walk the next for 45 minutes.And walk/bike to work, if you can) + 1-3 days of lifting (only do speed-ifting with supersets)/ week, you will tremendously move the weight loss process along. I'm even barely starting to see my arm and tummy muskles starting to peek out... fun!
I had already started a workout program 2 weeks ago (cardio and weights/resistance bands), and I stopped eating processed food (except feta cheese, green tea, and wine) 2 months ago, but this is really boosting that weight loss factor. Best advice: refuse to use the word "diet"; this mentality is for life! Second, remember that being your true weight tastes better than being unhealthy.
But I have a question for Tim: is drinking veggie juice okay? I've got the low sodium V8, and I love to chug a cup of that stuff first thing in the morning, about 30-45 minutes before my workout (Oh, and if you take Tim's "wine" suggestion a bit too libatiously, helps hangovers-- ha ha).
Second, instead of bacon--which is my absolute fave--how about uncured pork strips cut like bacon (just a stripat a time, since they are thick) for either part of a meal, such as on a salad or in the eggs in the morning--will this upset my weight loss apple cart?
Thank you SO much for posting this info; it's changing my health and life in the best direction, ever!
I'm gonna keep you peeps posted; by September 12th, I predict I will have made my goal. I'll keep track too, on my blog: The Clumsy Napkin Chronicles on blogspot. THE BEST OF LUCK TO EVERYONE!
FunChick37
Just had a question: Do you recommend continuing this diet after the 30 days and 20 lb-loss? Would you continue losing weight or would the effectiveness of this diet eventually wear off? Thanks so much!
Going to the store to load up on some junk food for Sat. to munch while I watch the Olympics.
This is a monster thread!
Just started on the above - would porridge be ok for breakfast do you think?
CB
What about fruit? There is any restricition?
Are you strictly veggie? Some still eat eggs, and if you do, then eat them as "meat." Also, tofu, veggie or black bean "burger" patties, and portobello mushrooms (actually, just the plain old white 'shroom has the most protein), work to give you protein in your diet. And nuts; toss a handful of almonds or salt-free peanuts into your dishes--yum!
Good luck!
I started this diet In sept 2007 and yesterday I realized my goal of weighing less than 140 lb. I started at 186 lb.
While it was a little slower than he stated, it was definitely easy and effective. It took almost a year, and a few more pounds would not hurt, but it works.
i'm a very picky eater :(
I read this post about two months ago and I think I read about 1/2 way down. Thanks for all the interesting feed back and comments regarding the meals. I actually started the program and stuck to it for a week, working out at least 30-45 minutes a day. It does work! I ate way more than I usually eat but I still saw a drop in weight every day after the initial 3 days. It is possible!
I'm 5'4, 136lbs and I have a medium frame. I have a 22% body fat right now and I'm gonna give this a go again. You know why? Because I joined one of those bootcamps(for beginners/I'm way out of shape) and the trainer gave me a diet plan EXACTLY LIKE THIS! I couldn't believe it. AND this guy looks great! So I'm gonna give it a go again and fill you guys/ladies in on it.....
Thanks!
Mike
hopefully once a week up I can report some weight loss....
whoever said take it 24 hours at a time...thank you
Thanks bud
Im talking to you on behalf of my 13year old son. He is about 10 pounds overweight and he is a big time basketball player and needs to shead a few pounds for this next preseson. Is this the right diet for him?
My current weight is 314lbs. My goal is to get down to 200lbs first. Then maybe go down further from there. I'm 5'8 and I've always been overweight. Today is day 3, and I've lost 4lbs. I now need to figure out how to incorporate exercise into this because I feel it will definitely help the process move along better.
Good luck to everyone on the diet. I look forward to sharing my results in 30 days :-)
I posted on 8/7, and now I'm almost 2 weeks on this new lifestyle (no saying "diet"--new way of life!), and have lost 8 lbs. now, starting at 150-155, and going to 142. Only 4 more weeks to go, and I should be down to 125 - 130. Plus, I increased cardio since unlike the Atkins Diet, this doesn't leave you feeling hungry all the time or tired. Whenever I do start to feel hungry but it's not a meal time yet, I munch on a hardboiled egg, homemade hummus (the key, as there's no chemicals) and baby carrots, or a few handfuls of nuts (peanuts, almonds), and drink a big beverage, such as water, tea, or sugar and calorie-free drink (such as Crystal Light) if I'm craving taste or sweets. Stuffs you to the gills after being on this for 2 weeks. And as Greg B. stated, seriously, it's very difficult to get yucky/bad-for-you food down anymore. I had a slice of pizza (good veggies + Canadian bacon on thin crust) yesterday post a heavy workout, and I felt like I ate a bowling ball. Bread = no good. And stay away from any fruit on your "on days"; messes up the tummy. Not even on my "off-day". And a tip: I LOVE bean with bacon soup, so I took a salt-free hamhock and used white and navy beans (fresh) and pepper + garlic in a crockpot, and it was delish--and had enough to eat 1 meal with it for 4 days!
Good luck to you all, and to everyone who has started, keep posting your results as the are very inspiring. And, keep the tips coming!
*Today is the tomorrow you worried about yesterday, so with each day passing that you put this off, is another day you'd be steppin' toward healthy!*
I'm 6'1 242, but I've never been this lean at this weight. Thanks a lot Tim!
good luck every one
Nice!
See you later
thanks tim
1. I found out that unless I have 1.5 cups of milk in the morning I get terribly irratable and crave food like crazy do you think this is ok?
2. Are carrots ok on this diet? because I know they have some carbs...
3. I started this on tuesday so should I still have my cheat day on saturday?
4. Should I really go crazy on my cheat day? As in fat, calories, carbs everything? Will I gain the weight back?
5. How many calories should I aim for for weight loss? I'm only 4' 11" and weigh 105-110 pounds, I'm pretty sedentary, I'm doing Jillian Michael's 30-day Shred (it's like 20 mins of circuit training) every day plus 90 mins of kundalini yoga. So far I've been eating 700 to 1,200 calories a day.
Thanks soooo very very much to anyone who takes the time to answer my curious mind hehe
this diet sounds great. Nevertheless I had a question:
Is there a limit for losing weight with that diet?
I mean you write that you are eating every day the same vegetables, therefore since you started that diet more than one year ago, you must have lost a lot of pounds: more than 12 months----> 20*12= 120 pounds lost !!??
I know that this diet is pretty simple when you first look at it,
but I still have a few concerns.
first of all, dairy should be consumed sparingly, right? Well I thought the solution would be soy milk but of course if you read the label it has sugar in it.
I can't cut out calcium, so I've been drinking skim milk twice a day.
Is that going to sabotage my diet?
second, I've never had problems eating enough calories in a day... dieting or not. But now, I can barely break 1000, and my goal is 1400-1500.
I'm not even trying to cut them out -- I just am so full that I can't eat any more.
what''s a healthy way to increase calories?
and I know "eat more".. But really, I don't know how much more I can eat...
I know, I should just follow it based on the rules listed, but that's a lot easier said than done I think.
Marry me?
Love,
Rachel
The first seven days of the diet I drank one and a half cups of skim milk a day because I found that if I didn't have a glass of milk in the morning, I would be terribly lethargic the rest of the day. Also because, I too, need my calcium. If you don't mind calcium supplements that's always an option for you, but what I do is drink Silk Unsweetened (not plain but unsweetened make sure it says it on the label. It still has the same amount of calcium as regular milk. It still has 4 g of carbs per serving, but of those 1 gram is fiber. I find that it tastes like water and that's fine, but if you wanna spruce it up a little, it tastes delicious when mixed with a packet of Splenda and some vanilla extract.
Best of luck to you and to all you "slow" carb dieters!
192lbs 6'2'' age 13
My diet consists mainly of black beans, steamed vegetables, lean meats (rarely beef), hard boiled eggs and iced tea/water. My Saturday cheat days are a spectacle of mass quantities of whatever I want to eat. I usually identify a craving during the week and hammer it on Saturday. The funny thing is…I get full so fast, and feel so terrible because of the sugar infusion that I can’t wait to get back to my normal schedule. However, I literally sweat that entire day because of the caloric spike.
For the first time ever, I have changed my lifestyle and tossed away the notion of a “diet”. I believe that is the key to my success so far. I actually have abs again for the first time in 10 years, and I have almost completely transformed my body because of the hard work and diet Tim suggested. The thing to remember is that motivation, dedication and common sense are the secrets that lay right out in the open for anyone to discover…but you need to commit to it long enough to make the change into a habit.
Unless you have some disability or other preventative condition that will not allow you to effectively exercise and eat properly, I am sad to report that there really is no excuse to not be able to succeed at this. Conquer your mind, and your body will follow.
Dunno if this will be helpful, but I just finished Week 3 on the diet and am down 12 pounds (if you want some legitimacy to who's speaking). Maybe this will help due to what I've learned
Milk is NOT a good idea; you should wean yourself off of it and drink green tea or water, or even veggie juice with and between meals. We are the only mammals who drink milk past infancy, and is a negative staple to the diet, as it's loaded with calories and fat. The best bet is soy milk, if you must have that texture, and it's legume family, which is a large staple to the diet (beans, beans, and more beans!). And if you must have dairy, sprinkle either goat or feta cheese on dishes. They have a strong taste (yum!) and few calories.
Carrots are very good on this diet; they are low in calories and provide a healthy, crunchy snack--esp. with homemade hummus (which rocks over chips n' dip!). While Tim doesn't support garbanzo beans as much (high in carbs), I find about 1/2 c. once every couple days doesn't hurt, and fills you up--esp. if you have an office job where you're chained to a desk. Also, carrots can be steamed and mixed with other veggies (broccoli and asparagus are still key, however).
Your cheat day is just that: yours. Tim chose a weekend day I would assume because often that's when people go out of town, out to dinner, etc. My cheat days are Sundays--with football coming up, gotta have beer and chili weenies!
You need to subtract 3500 from your diet per week, which usually adds 1-2 lb. weight loss a week. Keep a food diary. Eat in "cups" (1 c. of veggies, 1 c. of beans and a meat each meal or 1 of either for a snack) to keep track, and work out at least cardio 6 days a week (need to rest muscles at least 1 day). The lbs. aren't going to "fly off" so fast that you end up emaciated in 20 days; instead, depending upon your meal and workout sked, you will lose weight steadily, but at surprisingly rapid pace. I am still waiting for my "plateau" weight (which you will hit, too, where the weight stops coming off--but if you keep it up, the inches melt, which is a good thing--because you are now more muscle and less body fat!). Then change up the menu, your workouts (I increased cardio and went to a slow burn lift regimen that Tim did--it works!--which knocked off the last 2 lbs. Then I will switch it up again. Not only does it confuse the muscles, but it keeps you from getting bored. Another site I recommend: How to Get 6-Pack Abs, free online).
I hope this helped, and good luck to you!
I am 47 years old and I have weighed 230-240 (5'9") for many years.
I just came back from vacation and decided that I need to do something.
I will start slowly with the exercise, but I will change my eating habits immediately.
and Lamisa, I did switch to unsweetened soy milk. thank you for the suggestion
happy dieting everyone! =]
Here's an easy (and delish recipe) that I made up, and is less fat because of the substitute, peanut butter):
Red Pepper Hummus
1 - 1.5 c. garbanzo beans
1-1.5 c red pepper (to taste)
1 tsp. - tblsp. garlic (don't like garlic? Try onion)
1 tsp. salt-free peanut butter (instead of tahini paste; try Adams' peanut butter, all natural)
1 tblsp. olive oil
pinch of pepper
pinch of salt
pinch of paprika
It takes seconds to make in a food processor and can travel in a zip bag or whatevs. I leave a vat of it at the office to get my officemates eating healthy as well, and they love it.
Another crunchy snack:
Peeled cucumbers, sliced longways (about 2-3 cukes)
Drizzle olive oil over them
Sprinkle with salt, pepper and paprika
That's it--and people LOVE them! (and, can eat with hummus, too)
Good luck, guys! I'm 12 pounds and going, now on Week 4!
FC
Just thought I'd leave a word of warning to anyone following Tim's supplement regime above... took 500mg Niacin last night at bedtime last night no problem. Then took it this morning again with my multivitamin and got a massive heat rash all over my body! I gather this is quite normal when new to the supplement, or as in this case, you overdose slightly.
I'll be sticking to just the night-time dose with my Gaba and ZMA now...
I feel like quitting this diet, probably because I havent seen any weight loss or inches lost in the last 8 days. I've already had a bowl of Mini Wheats - eek!
Any motivation?
Oh and a quick question...I did strength training yesterday and am pretty darn sore today. Should I work out again or give my muscles a break?
josh are you still doing this?
i'm wearing a skirt that i couldnt fit in for 3 years....so yaay!!
Also, I'm kinda concerned that you're not eating enough fat, this has been shown to slow down your metabolism regardless of meal frequency...Thoughts?
YAY
took my Diet Gone Wild Day today,
actually want to go back to normal tomorrow.
I feel so fab and just wanted to share my sucess
thats when it works best I think.
and this is based on watching my whole family try it
and to monitor calories by the number.
i'm losing it very slowlly (compared to others' results) ....could it be becasue of the fact that i needed to lose 10 pounds to begin with.?...i wonder...
i'll do this at least for another 3 days and see what happens....
thanks everyone for your positives comments...
how am i supposed to follow your plan?
i dont like broccoli, asparagus, spinach, or brussell sprouts. so what am i supposed to substitute those with?
plus, how can i not eat ANY CARBS AT ALL? i usually have a sandwich at lunchtime. i eat whole wheat bread, so should i work out for 30 minutes before lunchtime?
i really want to follow you plan, but my mom will be pissed if i ask her to buy all that organic food.
also, i am NOT gonna be able to eat the same foods over and over again. will
not eating carbs
eating 4 times a day
eating fruits and vegies
drinking lots of water
help?
Frist, which is worse for you, your extra 20 pounds or the taste of the foods on this diet for 1 month. If you can't keep down the foods recommended on the diet then you CANNOT follow it, period.
The only organic food mentioned on the diet is beef. So just each chicken, tuna, eggs, and pork for your protein.
There are many vegetables to choose from besides those you mentioned. Look for a list of veggies on Google, pick some. Beans are pretty nasty if they aren't seasoned. I tend to spice mine up quite a bit. Learn to use spices.
I've been doing this diet very strictly for about 10 days and have dropped about 6 pounds. I'm not sure if I've gained any muscle but I have been working out. You can always exercise.
Lastly, you are 13, that's an awkward age for pretty much everyone. A modified diet and some exercise would be good for you.
Jesse has great advice for you, and at your age, getting into healthy eating habits now will only enhance any shooting up in height and naturally losing any weight/see positive changes in your body as you age.
You do not need "organic," necessarily; organic IS much more expensive, so regular meat and eggs work just fine. Just stay away from fatty red meat (try lean burgers and think thin cuts). Cereal, chips, soda, etc. are all expensive, too, so I'm sure even the tightest budget can be worked around.
As far as the diet's staples are concerned, you will need to find 1) 1-2 beans that you like; you may find that beans slow-cooked in turkey, chicken, or ham will be quite tasty, especially with spices as Jesse purports, especially pepper. The "fat flavor" from most meats are absorbed, and make for a good broth base and add taste. One cup of that = 1 meal (+ a veggie). If you like chili or refried beans, then create them out of certain beans, which are very cheap, whether canned or fresh. Do you like split pea soup? Homemade, with pork and carrots, and some salt and pepper. Do you like chili? Lean ground turkey with chili, navy, kidney beans, with tomato paste. Just keep looking over the staples and find what you want. As Jesse says, "Google"--same goes for organic recipes.
Last, the veggies. There just HAS to be something that you like, or can handle; most people your age loathe veggies, which is natural. But sprinkling parmesean cheese on SOMETHING you like (peas? spinach? lettuce? cooked cabbage--with pork in it?) helps. And they can be fresh veggies, too (cucumbers, tomatoes, etc.), just make sure you have 1/2-1 cup serving per meal, and not skip them (they help with roughage, as just beans can cause issues, if you catch what I'm sayin').
Oh, and you should exercise at least 30-40 minutes a day (something to get your heart rate up), 4-6 days a week. That's what's really going to get it moving. At your age, the metabolism and energy level should kick in heavily in the 1st week. Really do some research, and perhaps you and your mom can cook together, as this diet REALLY WORKS if you follow it. But if you are a goner as far as what's offered in the diet (yes, it can be a bit dull, but I find it fun; when's the last time you ever had broccoli for breakfast? Eating out is amusing), then this one's probably not for you.
Otherwise, good luck! I've lost 12 lbs. in 3 weeks, and counting!
FunChick37
It's your choice not to exercise, but if you are able to get around whatsoever, it's silly not to--especially for women. Our bones are more brittle than men's as we age, so lifting light weights (and/or resistance exercises, such as push-ups, or using bands) is VERY helpful, especially if doing slow burn. For cardio, at least a brisk 30-minute walk or a leisurely bike ride at least 3 days a week (if only to start) does wonders for your heart and your mental state, especially if you go 2 blocks and suddenly realize that you are "winded"--if that's not motivation, I don't know what is. Good luck to you!
FunChick37
and I look a lot more muscular.
and to the 13 year old -- if you want to lose the weight you follow the diet.
If you want to lose weight you have to learn how to eat healthy foods, more specifically lean meat and beans and vegetables.
otherwise there's no point.
You can alter it, but it works the best when you follow it strictly.
the way I feel and look now is worth the food I can no longer eat.
Maybe, carrots sticks with guacamole? Salsa? Humous?
Thanks!
FunChick..I hope you keep posting. I find your comments inspirational!!
I too will post results. Please keep the recipes coming. I like to try different things and some things I would never think to make on my own.
Thanks!
I don't see anything mentioning Beer! As a homebrewer, I obviously like to drink good craft beer---if not my own. I know beer contains a lot of calories, however it also aids digestion and also has many other nutritional qualities (if consumed responsibly)----- so would I have to save this for my "No holds-bar day?" Or instead of 2 glasses of wine every night, maybe just a pint of beer? BTW, I'm on the 2nd day of the diet and feel great already---
Working with both onvr and restrictive Eating Disordered clients i am happy to see all the solid info on this blog.
While Disordered Eating is a subject beyong food and weight it still does require much focus on both. I do suggest also the no white stuff, pump up the veggies and high quality protein and more frequent meals for the overeaters to get good results and keep them motivated to stay aware of their eating and habits.
Good to find you!
Aloha~
Gina
If you are having fun, running around everywhere, or cycling you'll have no time to eat, and when you do you'll devour what's put in front of you. Avoid taking the easy option such as getting your mom to drive you to where you want to be. And forget about taking exercise in neat 30 - 40 slots, your whole wide awake life should be exercise except for when you have to sit still in class.
It's unnatural to even think of dieting at age 13, go out there and get an active life, run like the wind, and stuff your face with snickers and ice cream, because this is the time of your life when your body will let you do that, provided you use your body right. Keep moving and you'll keep the metoblism up.
If you have to resort to dieting at your current age, you'll be on a diet for the rest of your life - and that would be a killer. Don't consume less, burn more, and have fun doing it.
1) Do bananas count as "white carbs", or are they OK?
2) V8 (the low sodium V8's...i.e. Tomatoe Juice). Are these acceptable to drink, or should they be avoided?
3) Gatorade (see above).
4) Protein bars (i.e. Metrix bars). Are these ok to eat?
5) Two toasts in the morning. Although white carbs should be avoided, can one eat two toasts in the morning? (provided that no other "white carbs" are eaten throughout the day).
Thanks in advance for your help!
Cheers.
This is Week Four for me, and I'm now a nice 142, from 155, (13 pounds!) and still truckin'! While the poundage dropping off action is slowly hitting a plateau, I'm still at it, although I even broke down and had nachos Tuesday--from Taco Bell; oh, the horror--which wasn't my "off" day. Peer pressure, or what? They had a hard time staying down, and I felt bloated all day. Mistake. But only #2 this whole 3.5 weeks, and I hit the cardio hard and felt better. I am NOT giving up. By the way, I keep a calendar of my workouts, which really helps--the blank days make me queasy now, so I remember that every day I work out, the fuller the calendar, the less inches on the hips.
So, here's my latest yummy venture to take out any doldrums of this "menu": the crock pot approach, to ready for the week. Lentil and pork soup, homemade bean n' bacon, etc. Don't even need a crockpot--just Pyrex or like it, with a lid, and an oven. Just throw in the beans, carrot shavings, the meat, salt, pepper, garlic, olive oil, with water and let it sit (I do this on Sundays) at 250 degrees for 2-6 hours, depending upon the amount. I did this with pinto beans and lean skirt steaks slices, and it was almost like a chile con carne--yum! Everything is fresh and you'll be amazed at how long it lasts and how good it tastes with no chemicals in it (the juices from the meat really pop out); just have a cup of one every meal (thus, taking care of the meat & beans), then have broccoli, or asparagus, or cauliflower, or mixed veggies or a small salad (I can't BELIEVE I've weaned off salad dressing. I use lemon, olive oil, and a tablespoon of light mayo--that's it! And TONS of veggies: cukes, toms, etc.). I have this about 4 times a day, and have relegated snacks to almonds, boiled eggs, or hummus + veggies. It might sound boring to some, but it's really changed my health. I am13 lbs. lighter (looking forward to doubling that loss amount), and am seeing more muscles. And stretching. Being 155 made that a bit difficult, but in Week 4, I can now grab the bottoms of my feet to stretch my hammies. Life is good.
So to Zach: this is to be expected for your son; any time the body adjusts to new activity or diet, it plateaus eventually before the weight loss can revamp again. He needs to confuse it by upping cardio and cutting portions, have a "fat day," then go at it again with rigor. His metabolism will catch up, so don't let him go off this "diet" (*cough* lifestyle *cough cough*). And do not weigh him in pounds all the time--measure his inches, too, since muscle weighs more than fat. Hitting the scale every day only will depress the both of you. Weigh 1x a week, too. He'll get there; you just can't let him think this is a temp way of living, unless he wants to get fat again.
And Jordan, I feel you: I'm a dip slut, too. I make hummus (my red pepper version is in this forum) or bean dip (use pinto beans in a food processor with spices such as paprika, pepper, then heat it up once its whipped. Makes you want to have chips, tho!) and I'll even cheat with a little goat cheese or feta (just a tablespoon). It's okay to whip up guac, but you have to ace any fattening mayo (go light), and I wouldn't recommend eating it more than 2xs a week. I like to spread that on breakfast or use carrots, celery, or cucumbers. There are SO many organic and veggie dip recipes online; and even if you find one that has a "no-no" food in it (potatoes, bread, etc.), just omit it, and 90% of the dips will taste the same! And here's kind of a rich treat: scoop the pit out half an avocado, fill the void with caviar (it's $6 for a small can of lumpfish), and sprinkle it with goat cheese. And eat it out of the skin. It is rich, and fends off the desire for carbs. I've done it 2xs now when I was really, really wanting a cheeseburger, and it's about 200 calories, instead of the 1500 a double cheeseburger + fries!
Okay, gotta go work out. Sunday's "naughty food" of the week: frozen grapes. I can't wait. Oh, and a strawberry milkshake.
Good luck guys and have a great weekend! Oh, and thanks, "I'm So Lucky"! Keep us posted, too!
FunChick37
Okay, here's a litt
Eating all that meat is out of the question, so looking for other options. You said that you changed the foods you repeat every few weeks. What others do you mix in?
Weight: From 171.5 to 166.0 (5.5 lbs loss) - I was hoping for a bigger number than that - DARN
"Belly to Belly Measurement": 38 inches to 36 inches (ok, not bad)
Pant size: 34" to 33" (33 inch pants feels "snug" but not tight like it used to be)
The hardest part of this so-called lifestyle change was scrubbing the damn pan after cooking scrambled eggs - I used to have a bowl of cereal for breakfast, which made it so much easier in terms of clean up and "preparation." But after almost 30 days of this diet, I've gotten used to it. Even on the days I DON'T want to cook, I force myself to do it. Once i break through the resistance, it's not that hard.
My typical meal was exactly this:
Breakfast: Scrambled eggs (1 whole egg, 1/4 cup of egg whites), beans, mixed veggies
Lunch: Spinach salad with chicken strips and beans - sometimes I'd have chicken strips, beans and mixed veggies (no spinach leafs)
Dinner: Usually the same as lunch (whatever it was that day) (once I tried grass-fed beef for dinner - it was pretty good but not cheap)
On my day off, I hardly binged on anything sweet - the only thing I ate different was having a bowl of Kashi's with frozen blueberries for breakfast. For lunch and dinner it was usually spinach salad with chicken. Occasionally on those days off, I'd have peanut butter and jelly pocket sandwiches for lunch and a fistful of peanut butter pretzels at night.
As for snacking every 3 hours, that ranged from any number or combination of the following: fistful of peanuts, homemade protein shakes, cup of frozen blueberries (this is where I went outside the diet's restrictions) and water.
One big thing that helped me stay on track was announcing that I was doing this for 30 days to 500 plus subscribers at my blog. That was the key to holding myself accountable.
Now that I'm winding down to the final week, I am debating on whether to continue this for another 30 days (I dread scrubbing the damn pan in the mornings!), I am also contemplating the 30-day raw food experiment, just to see what will happen.
While the weight loss with this diet was not as dramatic as I had hoped, I have benefited from the following:
1. increased energy throughout the day, especially at the gym
2. reduction of 2 inches of "belly to belly" measurement
3. fit snugly, but not tightly in a size 33 jeans
4. increased awareness of what goes in my mouth
5. strengthening of good eating habits (no more white rice, white bread (or even any bread for that matter), etc.
6. awareness of the importance of moderate portions each time I eat
There you go - all of you have inspired me to do this and I thank you for it. We're all different and not everyone will lose 20-lbs. as advertised but that's okay. If you experience any of the benefits I did, then I think you could declare this experiment a success!
I like your diet. I did pretty much the same one eating five meals a day, but my last meal was at 7 o'clock. It was hard at first since I get hungry in the evening, but after about four days, my body adjusted. I have a hard time getting back on my diet since I have gained some pounds. I get so hungry, I could just eat anything. Any suggestions? Where can I get grass-fed beef?
Deana
Other than that, keep up the good work!
Weight's still dropping, and I've upped my cardio to 6 days a week (just a 30-45 minute Beach Body routine, and power walks), and I feel so fit! I'm getting hard calf and quad muscles from tons of squats, and can now do 60 push-ups in 1 workout. And I'm not sick of the food, with all the combinations available! My latest fave is lentil stew: lentils, hamhock, carrot shavings, garlic, pepper, paprika, and a shake of nutmeg and a dash of honey. Yum. Also, mini pizzas:
Light, wheat English muffins (just a half a muffin per 'za. Then freeze 'em)
2 c. tomato paste (salt-free, if you can make that happen)
1 tsp. - 1 tlbsp. light or fat-free mozzarella (per 1/2 muffin or "pizza")
tbsp. garlic
teaspoon pepper (salt to taste)
1/2 lb. of lean burger or turkey, cooked (turkey's better, and you won't taste the diff)
Any veggies (I like mushrooms, fresh toms, and onion)
Mix it all up, put on muffins, then the moz, then on cookie sheet (with no-stick spray or "I Can't Believe it's Not Butter spray), cook for about 20-30 minutes at 250-350 (just keep an eye on them)
1x a week, post workout--they're great, and low in cals. Especially for us chickies, who are doomed to carry SOME excess baggage.
I ate a Taco Time burrito last week and it took all the Muhammad Ali in me to keep it down. Fast food is just so gross (and I watched Super Size Me again--talk about inspiration) anymore, and I'm appalled that anyone eats that more than once a month, including myself.
StevenKW, see my August 28th post about weight plateau. I hit it for a few days, but now that I've upped the cardio and downed the portions to exactly a cup per (beans, meat, and veggies. I usually can't finish my meal), it's working all over again.
And StephenHopson. Are you afraid of Teflon? Cooking spray? Ha ha! Even meat grease will keep them eggs from stickin', so cook up some pork some time and save the grease. Use a paper towel to wipe down the pan with the grease, then toss in those chicken ova. And cook the eggs on low to medium low. But I hear ya: I'm doing more dishes in my life than I ever have (no dishwasher). Oh well--spent calories!
I am now into Week 4, and am a solid 140, going from about 155-160, and feeling terrific. Only 15 more lbs. to my ideal weight (I'm 5' 6", so 125 will be very exciting!), which means I'll be weighing in again in 2 weeks, at least (I'll probably plateau again before I hit the ideal). I hope Fall doesn't kick in too soon, or I'll behearing jokes about my "blowing away" (I wish. But it makes me stay focused to laugh about such a thing happening--and it could!).
Thanks for all the terrific posts to keep us all inspired, everyone!
Cooking can be a cheap creative outlet on the weekENDS though. My boyfriend seems to appreciate too which makes me want to cook even more! I generally try to make more than I need in regard to beans and meat so that I can have left overs to freeze and/or easily reheat in the micro during the week. I also look for new ways to use and combine healthy foods. You can get creative with spices.
I've made two different kinds of bean soups and one of them included a lot of spinach, pureed tomato, onion, vegetable broth, seasonings and just a little bit of rice. What I really like about beans is that they make me feel full. Slow cookers don't slow me down. They enable me to manage my time differently. I have more fun cooking in the morning when I have more energy.
I haven't quite mastered the no exercise part. Yoga and walking have always been my way of refocusing, unwinding or decompressing.
At first I just ate more often, just cut all the fast foods, and bad foods and the weight just kept dropping. In about a month I was around 230 by changing my eating habits. And then I just kept slowly losing weight. When I was around 225 pounds in late July, I discovered this site and I lost weight steadily until about 215, where I stopped losing weight where my weight just maintained.
I realized that this diet wasn't going to work for me anymore after losing about 10 pounds. So then I tried diet similar to nutrisystem diet. Where I followed their serving guide and kept my calorie count under 1500 calories a day. Within a week I seem to lost 5 pounds, but then that was it. My weight has been the same for a while now.
While being 210, I went to a few birthday dinners, family parties and other social events and seem to gain the 5 pounds back so then I was back around 215 pounds. Being fustrated with my weight lost and gained, I decided to go back to this diet and I don't think I lost any weight because first thing in the morning I weight around 210, but at the end of the day I weight a little more than 215. I don't know.
But this week was really fustrating for me because of my weight lost. I wanted to really give up and not diet anymore. Until I went to my brother's high school football game a few days ago on Friday. Where I saw some old friends who said: "WOW! You look really good now' I'm proud of you' and you look a lot better, keep it up! etc.." That really motivated me to to continue losing weight and made me happy because hearing those comments from my friends made me feel really good about myself and how my lifestyle change was good for me.
But the thing is I don't think my diets are working for me anymore.. I play basketball 5 days a week for at least 3 hours a day playing full court. and I workout 6 days a week for at least hour and a half. I don't get what i'm doing wrong and I want to shed the pounds, but its not coming off anymore.
This is what I eat like everyday:
Breakfast:
1 Chicken Breast - 100 calories
1/2 Cup Pinto Beans - 80 calories
1 Cup Mix Veggies - 25 Calories
Snack:
1/2 Cup Pinto Beans - 80 Calories
or 1 Cup Mix Veggies - 25 calories
Lunch:
2 Chicken Breast - 200 Calories
1/2 Cup Pinto Beans - 80 calories
1 Cup Mix Veggies - 25 Calories
Snack:
1/2 Cup Pinto Beans - 80 Calories
or 1 Cup Mix Veggies - 25 Calories
Post Workout:
100% Whey Protein - 120 Calories
Dinner:
1 Salmon - 340 Calories
2 Cup Veggies - 50 Calories
Snack:
1/2 Cup Pinto Beans - 80 Calories
or 1 Cup Mix Veggies - 25 Calories
Do you guys have any suggestions or advice for me? Anything will be appreciated.
- Chung
Also, id like to know if its ok to use vegetable oil, flax seed...on this diet
I enjoy all of these foods, but the hardest thing for me to do when I start this, is lunch. my lunch is at 12 pm during school. The best idea thus far is a chicken salad.
What are the best prepackaged foods to help supplement my salad? Or what can I make that I can divvy up easily for multiple lunches?
I can eat at 6:30 am, 12 pm, 4 pm, and 7 pm as my 4 meals
The only one I can't cook is 12 pm.
And is a Buffalo Chicken wrap ok? Tomato Tortilla. lettuce, tomato, chicken and a buffolo sauce of unknown origin. How about apples?
Thanks for any input!
Have you tried experimenting with increasing your calories? You are exercising a lot and it looks to me that you might not be getting enough calories. Throw in a protein shake or 2 during the day and see if that gets you moving down again. This has worked for me and I don't work out half as much as you.
This diest is great :) im on my second week and i've lost 8 pounds so far yay!! ohh i started at 148 and im hoping to go back to my origonal weight of 130 so wish me luck. Thnx everyone for your comments it really helped motivate me and stick to this and thank you Tim.
I'll keep you all posted
I feel like I have more energy than before and two people have mentioned that i look like I have lost some weight...being 5"11 and female it takes a lot for even me to notice! No workouts (other than running after a three year old and walking to and from school) and no supplements. This diet is working and i don't feel deprived at all. So time to get your head in the game and join in! Thanks for all your great posts everyone.
The most important aspect to burning away excess body fat...is to employ your subconscious.
Yes...I am talking about getting psychological about your physiological.
Can you 'think yourself into a fat burning mode'???
Yes.
Diet and Exercise. That's a given.
But what about the power of your own mind?
You can use your own mind to 'shift' your metabolism into a fat burning mode.
That is one of many things that "Fat Into The Fire" is all about!
Tim or anyone please help..
Tim recommended:
200mcg chromium polynicotinate (not “picolinate”), which is niacin-bound GTF chromium; this can be found under the brand name “ChromeMate”
1.) However the pharmacist gave me 400mcg chromium picolinate and said that they're both similar, is that true ? can i take it instead?
500mg of slow-release niacin (nicotinic acid) under the brand name “Slo-Niacin” before bed and another upon waking up.
2.) Can i take 750 mg before bed and take another 750mg of niacin upon waking in the morning or would that be too much?
23mg of policosanol (I use Nature’s Life brand)
3.) The pharmacist gave me (a french brand) that contains : vitamine b,complex, vitamine d, cystine, methionine, biotine,zinc... i just wanted to make sure they're similar before taking it.
PLease reply asap i wana start taking those supplements tom.
Yeah I've been eating 1500 calories for a while now, except my cheat day. I will use your suggest and maybe bump it up to 1800 calories, but the thing is, the amount of food I eat is a lot even though the calorie count is low,I have trouble finishing my food. But yeah I will throw in a protein shake with each snack to make it close to 1800 calories.
Do you think my body is burning too much calories a day and I don't have enough calories for power and energy what not is the reason why I haven't lost any weight. To this day, I'm still 210! Errrrrrggg.
- Chung
Read past posts, and it sounds like everyone is doing very well... I'm especially intrigued by B_Dizzle's confession of cheating for THREE DAYS and still losing weight. If that's not changing your body, I don't know what is... and I hear ya on the beer. Me, not beer, but wine is up there with my best friend... 2-3 glasses every few days, for me... my way of relaxing. Which I feel I've earned lately.
I have lost 4 days of working out in the last 2 weeks, and it's funny how sluggish it makes me feel--and, my weight is stuck at 138 since last Friday--haven't weighed myself since then (but that's still 2 less lbs. than a week ago). I recently stopped driving to work and riding my bike (and some days, walking. I hear 2200 steps extra a day = a lb. a week, so I'monna get me a pedometer!), so that ought to pick up the pace. And, I've curbed my servings. Now I can't eat a whole chicken breast in one sitting, and am cutting out the 2nd egg in the morning. I'm drinking more water than ever, and green tea will be the fave for fall (I'm gonna sneak tablespoons of milk or flavored cream, though!). But the best thing about this, is how natural the pattern has become, as I rummage for something to eat... "Beans... hmmm... what meat today? What veggies?" And I've gotten a few comments from people about "looking good," so I'm staying motivated.
And lilme, I stay away from supplements, as I had a bad reaction to one, I think was guar- or a niacin-based something. My face turned scarlet and it was hot, the whole time I took it, so yes, just doing it natural now. I don't eat anything processed, except wine and pinches of cheese here and there, for flavor on beans and salads. And... flax seed oil is excellent on the bowels (and for losing weight), but watch the amount! You may have to do a Carl Lewis to the bathroom every hour or so if you take too much! My poor dad had an episode. He hisses at the mere mention of flax anymore.. ha ha. And really, if you're going to "do oil," olive oil is the healthiest. But do know that about a tablespoon = 100 calories! I opt for 100% natural olive oil in an aerosol can--no calories, same way to cook.
Latest yummy recipe:
Chicken pieces
Mushrooms
Onion
Garlic
Tomato paste
V8 juice (100% natural)
1/2 cup of cream (I know, I know, but it's for flavor)
Fajita seasoning pepper
Throw it all in a saucepan on low (some people prefer crispier chicken, so fry that up with olive oil beforehand to taste) for about 25-30 minutes, and put on a bed of lettuce/styled salad (salsa on the salad works great) with your choice of beans (pinto or chili go best). And splurge. Slice of avocado? A sprinkle of feta cheese? I made a vat of this and my friends like it.
And dang, I'm still going at it--I can't believe it's been almost a month! So if you're just starting, all I gotta say is this posting helps-- I can't come in here and say, "Whoops! I fell off the wagon!" The obligation keeps me motivated... as do all the people on here have the same degree of success. You go, peeps!
Welp, signing off at 138 lbs. for now. Hopefully, I'll be at 132-135 at next posting in a week or so...
Good luck to everyone--and keep those menus and recipes coming!
FC
i totally agree with andrewisnot that you are working out too much.
your body is gone into fasting and has decreased the rate of metabolism. it thinks that the energy needs are high (which they are) and the incoming food is not enough(1500? not enough).
there is a formula that tells you how many calories you should eat to lose weight, based on your weight and level of activity.
i just checked it out. if you are around 200 lb and are active (i.e. working out 4-6 X week), then your body 'needs' around 3000 calories to function. so if you give it any less that 3000, then you burn fat. you are way below 3000...i suggest bring the calories up to 2200 or at least 2000...
but that is just my suggestion...
-A
You guys are correct! I just went to multiple BMR websites and it says I need only around 2000 calories if I'm not active and don't do anything at all, but if I'm pretty active which I am I need around 3000 calories! And they say to lose about a pound a week, I need to subtract 500 calories from 3000 a day which will result in 3500 and I will lose a pound in 1 week. Still though, 2500 calories seem a lot, I'm going to need to change what I eat because currently what I eat will nowhere near add up to 2500 calories a day. I'll just stick to 2000 calories I guess and on my break day, 1500 on my cheat day.
- Chung
I read about this diet yesterday 9/11/08 and I immediately went out and bought myself different can's of beans so I can start on this diet today. As of today 9/12/08 I weigh 150lbs and I'm trying to lose the 20lbs that have been creeping up on me ever since I had my son last year. I've tried atkins before and I lost a bunch of weight so I'm sure this diet will work too, long as I stick to it. So wish me luck.
I'll keep you all updated
Thank you
The Vege's and such for vitamins and overall goodness
And the legumes for energy/slow carb
When I read 22 grams of carbohydrates on a can of black beans, thats what I'm looking for right? All beans high in carbs because they are different slower carbs?
When you say mixed vegetables, you mean all kinds of veges are ok? or are you talking about a can of something?
Can turkey be a good meat? Turkey on wheat bread after exercise, a good hour or more of it mid day. And ground turkey?
And organic beef is expensive. Can I buy normal ground beef?
I started today, and I'm really excited. I have Hispanic in my ancestry so these types of food are always around. No rice is going to be a killer.
I figured the same breakfast always. And every week will be a new meat, I'm never picky so the same meal sounds great.
Any answers are highly appreciated, thanks and good luck to everyone!
I also see a lot of people mentioning that they have a handful of mixed nuts as a snack, I wonder if that's considered a 'slow carb' and are allowed?
Well, My first "bad" day was yesterday and I haven't weighed myself, but I feel alright!
I'm posting a few days early because now I've missed 7 days total of working out over the last 13 days, and I weighed in at 140 (last Sunday was 138. I think got excited and shoved a cheeseburger down or something! Ha ha), so needed to read some encouraging posts--- and it sounds as if people are getting started and lost weight--awesome!
John, as long as you can exercise, you should get your heart rate up at least 4-6 days a week. And if you run early, your body continues to burn calories better throughout the day, although any time of the day is fine.
Gustov, I started almost 4 weeks ago, and lost a thrilling 12 lbs., and I subbed at least 1 seafood (shrimp or steamed clams), or turkey (I like to cook up turkey burger with black beans, onions, and a side of greens, such as asparagus or broccoli, for 1 meal and put it on a salad bed) 1x a week. Just think: lowfat meat (protein); veggies (any are alright, but check the carbs; carrots and corn are really high, so if you have more beans than usual, they can tend to stack up), anything green or leafy is BEST. Then your 1/2 c. - c. of beans: pinto, chili, black, and lentils work the best. And you'll get used to the whole "nonprocessed" refried beans (they actually taste fresher without all the lard), and no rice. Just fill with your fave veggies! I always toss a tablespoon of toms and avocado on my dinners, and pinch of feta or goat cheese. And if you like spicy hot, there's nothing wrong with pepper, chili powder, some salsa and/or hot sauce.
Welp, gotta go get my slow burn and cardio in--good luck to all! I won't be posting until I have a 130-lb. something to report. Grrr... not a fan of "plateauing!"
FC
i was thankful i found your article. im gonna try this and post my result later. your 4 rules seems simple enough and i am dying to loss some weight for a while now. ill keep you posted on the result. by the way, im using this supplementary drink that consist of all the thing that the body needs in exhange of leaving out the regular meal im having. thanks again for your tip.
Day one: Did'nt have time to prepare much but, I warmed up some beans in the morning from a can and shoved it down my throat. Ate half a carrot leaving the house, and I was a bit hungry through out the day. Came home ate some grilled vegetables with avacado, and hummus which was good. Its 4 oclock kinda hungry but will try to last it out until 8 where i'll eat an egg or some thing.
As a vegetarian its hard to find substitutes for the meat. But I figure that I'll make some good beans myself, grill alot of vegetables with a tad of olive oil, and make fresh salsa for the veggies. This should be a good plattar for a week :)!
thanks
At the end of the day I totaled in at 130lbs a total loss of 5 POUNDS in ONE DAY! Mainly becuase I did so much running, but im impressed with the results.
Eitherway need to get back on track after that bread yesterday still feelin guilty about it!
My plan is to continue with this diet without exercise until I reach a plateau. Then I'll incorporate exercise to give it a boost to reach my goal of losing 25 lbs. Thanks so much to Tim and everyone who have posted! You've given me lots of encouragement to start this and stick with it!
Can I go with the regular beans in Tomato sauce if I use only half a can and a single pork chop?
My breakfast looks like this:
A little bit of canned ham mixed with pourable eggs, about 2 eggs.
A third to a half a can of black beans
A good helping of string beans
Lunch: (Right after exercise)
Shrimp Salad, normal lettuce with 10-12 small shrimp (Today with a little feta cheese, is that ok?)
About 8 small carrots, or 5-6 palm sized length celeary sticks
Maybe a banana
A few slices of turkey on 2 wheat bread slices
A water bottle or two of water mixed with those little flavor packets
Linner: (Between lunch and dinner)
Third to Half of a can of black beans
A good helping of vegetables, string beans or asparagus
A chunk of canned ham.
Dinner:
(3 days)Chile, turkey instead of beef, with Mexican style beans (pinto I believe) and tomato sauce/diced tomatoes
(Once) Palm sized serving of steak, with asparagus and a 1/3 can of beans
Next week it is will revolving around chicken, and a bean soup for dinner. I'd like to stick t a little ham in the morning though, very easy and flavorful for the eggs.
I haven't weighed myself, but I started out at 205. My runs have gotten less hard.
Sunday will be my first wild day. I just plan on a few vanilla wafers, and some apple juice.
Is my eating ok? Is there anything I MUST drop? Hows the feta cheese? Feta cheese makes me want to gobble down a salad or two!
I notice the pizza given as an example and I can see why the pizza is good but surely not the entire pizza? How many slices? maybe 2 slices of the pizza and stick it in the fridge for after the next workout?
Anything else? Good guidelines for post-workout meals please!
The eating 4 meals a day part actually does work. Got to do with boosting the metabolism everytime you eat
I have the 5 meal a day plan which works well
And the great thing is looking len and never feeling hungry
What's your take on flaxseed oil?
I started this diet the week before last and I lost about 2/3 lbs, but last week I didn't loose anything and I felt quite constipated! I stuck to it religioulsy, but just wondering if I ate too many lentils? Also I had wine every night as I had a sister staying. I know Tim has wine every night, but it is full of sugar. I am back on track today and giving it another go, I wasn't ever hungry but really annoyed not to have lost anything in my second week. Can anyone shine a light on it for me?
thanks
Amy
What about food combining? There is a ton of research that points to eating protein and carbs separately. Some people even believe this is the REAL reason cutting carbs way down in diets actually works. Because you actually digest your food better when they are separate.
It takes different enzymes to digest proteins, starches and fats. Starches start being broken down by the saliva and then are finished in the small intestine. Where proteins are digested in the stomach. Eating the two together inhibits digestion, slows it down and it often responsible for the bloating, gas and even heartburn some people get after a heavy mixed protein and carb meal.
I have tried both mixing and combining (which is actually seperating carbs and protiens and combining certain foods together at meals) and still do both depending on what I am trying to accomplish.
But I will tell you that when I eat my carbs and proteins at separate meals. I digest faster, digest better, have much more energy and I am hungry again soon. In fact food combining is the only way I have ever been able to eat 5+ meals a day while trying to gain muscle.
Doing this alone will cause people to lose fat. Even if they are eating the same amount of calories. Because the food is better digested and also their metabolism speeds up.
If you favor protein over carbs, and then eat lower glycemic carbs at your carb meals your are sure to lose weight.
Take it to the next level and then also drop your calories as well and there is no way you will not lose fat.
If you are sedentary this is the kind of diet you should stay on. Because you are digesting better and still getting healthy carbs. If you are very active or an athlete you don't really need to do food combining.
I am 16 years old, and I want to lose weight so i currently excerise around 40 minutes a day working out different parts of the body such as upper, lower and dumbbells for 5 days a week.
I just started taking whey protein to boost my protein intake, if i follow this diet should i cut on the protein shakes? Also what type of foods would you recommend I eat, since i am 16 and still growing is this diet ok for me?
Just cruising through and saw your site.Congrats on your success with your plan.As a certified health and fitness instrcutor I really wanted to mention to the 16 year old commentor above to consult with his or her parents before attempting any type of diet.Thanks
Tamara
It is the same principle as paying down your debt! If you have to much then you have to pay more (proper exersise and food) of your bill (body) than you are spending (eating what you shouldn't). Get on a plan and get very very focused. This isn't a habit, it is behaviour modification.
1. It's a healthy plan minus the FREE DAY. This should be done in the first place.
2. It makes you eat the same filling foods over and over again which in turn counts calories right there. He has it right on when he says people who are successful eat the same meals over and over again. Don't get fancy just make it simple.
3. YOU ARE EATING A LOT OF FIBER!! Say you eat beans for three of the meals and you have one cup at a a time depending on the bean that 36-40 grams of fiber. Now you add in the vegetables and you are hitting close to 50-60 grams a day. Now to be gross but going a number 2 will be done more then once a day which makes for a faster metabolism.
For people that don't know fiber makes everything digest slower and also it counts for nothing. What i mean is when you see that there are say 36 grams of carbs in a cup of beans but 14 of them are fiber then you end up with only 22 carbs a meal. So it is in it self a lower carb / slow carb healthy diet.
This man knows his stuff.
9am: Coffee no cream little milk....
11am: Coffee (as before) and Weetabix (no fat, around 24g carbs- high fiber)
5pm: Special K snack bar
8pm: 2 broca soy burger patties some veg no bread etc and coffee (as before)
11pm: peanuts
after training a protien shake...
this diet is repeated over and over.... it is abit of a different take and does break the no cereal rule and no milk rule but I assumed it is reasonable since my overall carb content in a day is 41g carb, 2.8g, 40.8g protien (ex. protien shake), total calories 517. I have maintained the one day doss diet too....
I think its a decent diet and fits in well with my life style.....
any input will be nice....
thanx
this diet thing sounds great
and im really hoping to be able to follow
it thank you!!
I normally pack my lunch for school, any good suggestions?
Thank you.
ciao,
Bulldog
Male - 5'10 - 194.8 at the start.
I've been down to as low as 185.6 so far. My meal plans basically consist of:
Breakfast:
2 egg whites + 1 whole organic egg scrambled
Brown beans in tomato sauce (1/2 cup = 1 serving)
Mixed Microwaveable Veggies (1 cup)
Lunch:
Boneless Butterfly Pork chop or Boneless Chicken Breast
Brown beans in tomato sauce
Mixed Microwaveable Veggies
Dinner:
Same as lunch w/ a glass of red wine at 11-12am just before I go to sleep.
Right now I do about 30-40 mins cycling 10 km every evening around the city. I also play soccer every Monday and Tuesday night. I use Tuesday as my "binge" day to let loose so I can enjoy the fine victory beers and celebration after the games.
I don't go all out on the binge day though. I still keep regular meals w/ breakfast, lunch, dinner. I just substitute in the good stuff like Kraft Dinner for lunch and maybe some pasta at the bar over the beers with friends.
Totally works as long as you stick to it!
I agree that Jai's diet is not what you want. His metabolism will zero out because he is starving himself of caloric intake.
But the rest of your comments forget the goal. The goal is to lose weight.
Once at that your goal weight, eating healthy foods, watching your sugar carb intake and staying away from processed food will maintain your weight.
Jai should reevaluate his diet, and you should re-evaluate your comments.
This eating plan to lose weight is not a life long meal plan. It's goal is to lose weight to where you want to be, and be a basis of learning WHY we put weight on, fell depressed during the day, get tired more often. Once you've acheived your goals, and understand WHY we put on weight, then the food choices we make are easy.
1) can i eat any kind of beans if i cant find the ones you listed, what are substitutes?
2) i have noticed that the beans have allot of carbs in also, does this matter?
3) should i be exerscing on this diet if so how often?
4)if i cant get spinach can i alternate with greens and cabage?
can you please let me know about the above, i am so confused.
thank u :)
Beans are fiber carbs, no sugar, so they break down differently and don't leave you hungry for more carbs. Use any beans. I use Kidney on my salads, black with my fajitas (minus the tortilla).
Most the posts on here are strange to me.
Keep it simple. Eat the foods described or variations. Stay away from sugar, don't drink calories. Protein and fiber based snacks, no sugar or carbs. If you follow the simple rules, you won't be hungry so questions regarding snacks are mute. But snack on veggies if you must.
Remember two things. Tim posted this with the goal of getting to < 5% body fat. It is what he was doing to reach that goal.
Set your own goals, use the diet to get there. Then, you will realize the consequences of your food choices. Bring fruits back into your diet and eat balanced meals, using proteins as a base, and you will maintain the weight loss you acheived during the diet.
Regarding exercise, realize that any and all exercise is good for you. Mixing aerobic and weight training is the best. With the high protein, you will gain muscle mass if you weight train, but not if you do high reps vs. high weight. You will create lean muscle and feel tighter between the weight loss and muscle, it will impress your mirror viewings.
Here's my history with this diet. I'm not very disciplined and set my goals accordingly.
If I follow it to a tee.. I lose 2lbs a day.
In 13 days, I dropped from 210 - 196lbs and was eating some chocolate and nuts during the day out of habit and my coworkers making it easy....
1. Egg whites, or egg beaters or even eggs for breakfast
2. Protein power (100% whey) mixed in 10 oz of Diet v8 Splash at 10:00
3. Chicken and beans or chicken on salad for lunch
4. Protein power (100% whey) mixed in 10 oz of Diet v8 Splash at 3:00
5. Taco salad (no chips or tortilla), chicken breast and salad and beans, steak chili with vegies for dinner (or something like that)
If I do this, I drop 2lbs a day. When I cheat, I stay at the same weight. When I eat fast food or something horrible, I put the weight back on.
It's amazing the difference of knowing the consequences before making choices.
So I'm starting again today. Current weight is 198 lbs. Goal for this period is 185.
During this time I have not had any difficulty with being hungry or staying on this diet until this week. All of the sudden I'm starving all the time has anyone else had the same problem or any advice?
The only thing that I can think of is that I have let my glycogen stores deplinish and need to take a break from the diet but I'd rather not since the weight loss seems to be getting better and better.
Any advice would be greatly appreciated
Adam
So I started this on Oct 1 because it seemed pretty easy to follow.....its day 3 now and I can say that it is! I had dropped down to about 155 before I started and now I am right at 150 so 5 lbs in 3 days not too shabby!
I will be sure to check in to let everyone know how it is going, but I have read the posts from women worried that it won't work or that they can't do it....you can...don't set yourself up to fail before you start. I am doing exactly as it is posted to do and I am taking suppliments as well to make sure I am not lacking anything. I have started back doing a low impact cardio workout for 20 minutes every afternoon (my knee has issues) and I take a walk with the kids in the afternoon to the park.
Week 1:
Start 155
current 150
I like the idea, it's easy to eat the foods, it just wasn't working for me in the way I had hoped.
Now that I've accomplished the weight loss, and my degree, I'm hoping to apply some of your other principles from your book in order to find the right job.
God Bless!
First, if you are not already eating a similar diet, ease into this one. Your intestinal flora do much of your digestion for you, and the little bugs need 2-3 weeks to adapt to a new regimen. An easy way to do this is to eat 1 meal per day of the new regimen for about a week, then 2 meals per day for another week, then a week of 3 meals plus a snack consistent with your old diet. At that point your gut flora should be happy with the new diet, if it is appropriate for you.
Instead of beans, eat more vegetables, and include some root vegetables. I limit my consumption of potatoes and beets, since they have higher glycemic index, and always eat them with other veggies. My main root veggies are onions, carrots, sweet potatoes, turnips, and rutabagas. Parsnips have a very high GI, so I eat them only on carb days.
I occasionally eat sprouted wheat bread, which also has low glycemic index.
I do eat some dairy, but in limited amounts. I'm especially careful to limit cheese, due to its high fat content. (I would probably be better off without dairy, but am still adjusting my eating routine. When it's convenient, I'll stop.)
I also eat a couple of squares of chocolate every day as my coffee substitute.
I find I feel better with two carb days per week, rather than one. On the first carb day, I eat two or more large helpings of foods with high GI, such as popcorn, potatoes, or a fruit smoothie. On the second, I usually just eat one meal with carbs.
As for making the diet interesting, I cook Chinese, Thai, and East Indian food. Instead of rice, serve curry-type dishes on mounds of grated daikon, thinly sliced napa or regular cabbage, or any mild vegetable. Or serve the dishes on mashed turnips or rutabagas, or with sweet potatoes. Or simply throw a bunch of fresh veggies in 10-20 minutes before the curry gets done cooking. (The timing depends on which vegetables and how fine you chop them.)
Good cookbooks for this diet:
"The Brilliant Bean" by Sally and Martin Stone is a fantastic resource if you are eating the bean version of the diet. Many of the meat + bean + vegetable recipes make a one-dish meal equivalent to Tim's suggested meals, but much tastier.
"An Invitation to Indian Cooking" by Madhur Jaffrey
Most of the recipies can be used as-is or adapted by adding extra veggies toward the end of the cooking period. Indian cooking is a bit labor-intensive, but you can cook big batches and eat leftovers.
"True Thai" by Victor Sodsook. Some of the best food I've ever eaten, and a lot of the recipes adapt easily to this diet.
"Glorious Stew" by Dorothy Ivens. Many meat + veggie recipes, some of which also include beans.
Your favorite Chinese cookbook. Either serve stirfry over veggies (steamed mixed veggies work great under a meat dish), halve the seasoning, or add enough extra veggies to the dish to double the volume, while keeping the spicing the same. (Chinese food is over-seasoned so that by the time you dilute it with rice, the seasoning will be correct. If you're eliminating the rice and not substituting something else, you need to either reduce the seasoning or increase the amount of non-seasoning ingredients in the dish.)
Here's one of my typical meals:
Chop half an onion and saute.
While sauteing, chop and add a carrot, then 3 chopped stalks of celery.
As the vegetables continue to saute, chop some meat into slices no more than 1" x 3" x 1/8" thick. (The thickness is the critical dimension.) You can even matchstick the meat by cutting it 1/8" x 1/8".
When the veggies are cooked, tip them out of the pan and quickly stir-fry the meat. When it loses it exterior red color, add your choice of soy sauce, oyster sauce, and/or hoisin sauce. Stir a few more times, tip out of pan next to vegetables, and enjoy.
By cooking interesting foods, you can make this diet delicious, interesting, and fun.
Despite getting about 1/4 my usual amount of exercise for the last 2 weeks, and despite cheating with 1/4 cup of ice cream on probably half the days, I have shed about 4 pounds in 2 weeks, and my high hip measure has decreased by 1.5 inches. I look noticeably thinner, and I feel great.
Thanks for the idea, Tim!
Hey Man, did you go out of your way to eat "naughty" stuff like a lot of candy, potato chips, fries, pizza and stuff like that?
This Is Really Crucial. I see so many people doing this and not taking their day off seriously. You HAVE to spike calories severly or your body get's used to the amount of calories you take in over time. If not, you're bound to end up to slow down your weight loss severly after a few weeks, completly halting it for some of us.
Another thing that came to mind, I recently found out the hard way that drinking too much diet soda (more than 1.5 Litres a day, with only one or two glasses of water in between) can result in your body craving carbs/sugar. Don't know if that's accurate or not, read it a long time ago, but the effect was quite tangible the day I realised this.
Anyway, I hope you get around this somehow. Before you stop altogether, I'd suggest you try adding one slice of bread within 15 minutes of completing your main meal to your diet and see how that goes. The impact on your weight loss itself should be minimal, but maybe that will help you stop the cravings.
Does the weight loss eventually turn from losing water weight to actual fat within the 4 weeks?
Thanks
However, I want to suggest to its readers about the regularity aspect of this diet plan.
Being regular is the key with any diet plan.
Regards,
Vikash Kumar
2 chicken breasts cut into small chunks marinate with a little cumin or fajita seasoning
4 cans chicken stock
1 can green beans (or frozen)
1 can rotel (I prefer mexican mix of lime and cilantro)
1 can black beans
shredded cheese
1 cup chopped onion
Saute onion and chicken until cooked. Add chicken stock and bring to boil. Drain green beans and throw into the pot, along with a can of black beans and rotel. Add salt according to your taste. Bring to a boil and cook for about 5 minutes or more if you use frozen beans. Easy one pot cooking. Add a sprinkle of shredded cheese to your bowl of soup if you like. This satisfies my hunger and keeps me going until the next meal. Good luck everyone.
So many newcomers--and most sound like they're doing very well, as I too lost 14 lbs. in the first month (I started August 18th), but then hit a plateau in early September. I haven't had any issues being weak or tired, but some days, I need to eat 5-6 of these meals for energy, especially if I'm rushing around, and since I've dropped driving to work (I bike or walk). I'm 137 from 155 lbs., and still feeling great, and want to get to 125--just a mere 12 lbs. away!
And I see a lot of folks worrying about weight so much, after the first astonishing sloughing off of pounds. Remember: you just shocked your body into a new, healthy lifestyle, then it will adjust, and the weight loss will be slow and steady from then on (this is a good thing; too fast and it goes into "camel mode" and starts stashing anything it can get its hands on into your fat cells. Trust.). Second, don't weigh yourself more than 1x a week when this happens (to not get discouraged), and do so in the morning. Last, check your INCHES and pant sizes. Although I've only lost 4 lbs in the last 13 days, I am astonished at what old "skinny clothes" I find myself fitting into, every other day--muscle weighs more than fat, so fat is melting off inches-wise, and yet it's slow on the scale. And, comments from people about, "Have you lost weight? You look rested/terrific" bolster my day for sticking with this lifestyle change...
If you are doing cardio and weights or resistance, this combo of foods is building a strong base for muscle mass--some in here even add some protein powder (good thing, esp. for men since they tend to lose weight at a faster rate), which is going to be my next small edition, once I get to the 125-lb. mark.
And, I see a lot of questions about squeezing in some bread products and beans that are mixed (pork n' beans, baked beans); NO bread products are good on this diet (and don't need them; bread is man-made) if you wish to drop weight and inches the fastest, and the mixed beans cans usually are high in sodium and lard, if not in chemicals and preservatives; so save both as "treats" if you really can't help yourself, or omit altogether--nonprocessed food this best way to go.
Latest recipe:
Turkey casserole (square pyrex pan)
I large yellow squash, sliced thin (cutting sideways = bigger circumference)
3 cups broccoli
Garlic (to taste. I like A LOT)
Lb. of ground (lite, if possible) turkey
Pinto, navy, or black beans (pick your fave), 2 cans
1/4 c, of feta or goat cheese
Tablespoon Worchester and Soy Sauce (low sodium)
Salt, pepper
1/2 cup of water
Fry up the turkey in its own juices and the W & Soy to brown, slight pink in the middle. Add the garlic near the end (to not burn it).
Line the bottom of the casserole dish with the squash slices, sprinkle with salt, pepper, and any other spices (rosemary, dill, cumin, are all good; sprinkle to taste)
Spread turkey on top of slices; top off with beans, then broccoli, spread evenly. Sprinkle the cheese all across the top. Cover with aluminum foil. Bake at 300 for 1 hour, then check.
Okay, ringing out my latest post at 137; I'm hoping to whittle it down to at least 130 by the end of the month... (for Halloween!). Good luck everyone, and keep posting!
FunChick
I need to get back in to shape for hockey in the winter..
Thanks!
Tim
Here is what is did :
Never eat bread,pasta,rice...(carbs) except the one day on weekend where you can eat anything
3 meals a day and between the meals eat fruits!!!
Every 2 day go to the gym for at least an hour.
For example
6:10 am eggs, watermelon
10 am Pine apple
12 Salad ( that is composed of salad,black olives, carrots and a olive oil,vinegar and salt
3 pm Orange
5 pm orange
7 pm Salad,fish, vegetables
9pm 1hour cardio
20 mins abs + other exercices
Voila
I started this in Feb of this year at 296 and now I am at 235. I probably could have lost faster but I have been lifting weights the whole time - good results from that as well. I have gone from a XXL shirt size and 44 inch waist to a Large (sometimes XL depending on the brand) shirt size and 37inch waist.
As far as it being cheap and easy, just but frozen everything (cooked chicken, vegetables, beans) and make your own frozen dinners in plastic containers that you can just stick in the microwave. I just pile all of that stuff in a container and maybe put some hot sauce on the veggies and I'm done. I saved a lot of money just by bringing my lunch with me to work everyday.
Good Luck, let us know how you are doing!!
I'm getting re motivated to try to get to 220 by Thanksgiving!
This time I went right into the diet and have not gained a single pound. Actually I have lost another 4 to 5 lbs. since. I am concerned though because I am a pescetarian (fish is the only meat) and am worried about eating so much fish (mercury etc).
I love eating canned tuna and salmon. Love the flavor and the convenience. Is this a problem and does anyone have suggestions that are easy to make and maintain for sources of protein?
###
Hi Yarim. Wine coolers have high sugar content and would not be a good substitute for normal red wine.
Good luck!
Tim
I am at school now though, so my edible options have changed a bit. I live nextdoor to a sandwich/burrito shop, and wanted to know about wheat tortilla wraps. Are these not considered "white" carbs?
I often get a burrito with:
wheat wrap
grilled chicken
peppers and onions
black beans
guacamole
Please let me know if wheat tortilla wraps are just white carbs in disguise, so I dont continue to eat this everyday!
thanks
can someone tell me if i can eat cabbage
What exactly does "dramtically spiking your caloric input" mean in numbers? Eating my normal caloric needs (around 2100-2250 kcal for me), 1.5 that number, or even more on my day off?
Thanks in advance for answering.
My Results so far:
I've gone for about 1.5-2 times my normal caloric needs (around 2000-2200 kcal -> spike meant between 3000 and 4500 calories). Worked pretty well, but since I was eating "pure crap" (potato chips, pizza hut pizza, other random high-carb, high-sugar foods), I think also kept me from actually loosing more than a Kilogramm per Week.
On normal days, I vary my caloric intake between 600 and 1300 calories. On training days, I usually try to stay below 1800 calories as well, even though I follow your advice of eating whatever I want 1 hour after training and sometimes end up abvoe that treshhold.
Anyway, Even though I was unconciously cheating the whole first week - eating chicken with a special breading daily which I though was pretty low-carb but turned out to be lot's of baking powder with flour - I've managed to loose between 3 and 4 kilogramms in the first 4 weeks.
Only been working out about once a week using 5/5 cadences and the "one-set-to-failure" principal, and only been taking a multi-vitamin + zinc & magnesium (30&450 mg on training days and the day afterwards) in terms of supplements.
I modified the diet in two aspects:
a) I allow my self about 10-25 gramms of carbs per day from salad dressings (including 8-18 gramms of sugar).
b) I eat a mixed vegatable dish of carrots and peas every day instead of the suggested legumes. Those mixed veggies have practically the same caloric structure as lentils.
Haven't eaten a single lentil or bean so far for that matter - practically no restaurant has pinto beans on the menu around here, not even the 3 mexican places I could find.
I've been eating lot's of salad and chicken/turkey breast + 1 can (285 g/110 calories) of peas+carrots every day.
I've also been drinking alcohol about 4 times total during those four weeks (new semester at uni always begins with an awfull lot of parties to attend), and cheated an additional 2 times by adding a small slice of pizza or 2 in the evenings when we were out (but always stayed below 1300 calories even when drinking).
So far, I'm quite satisfied with this diet - if nothing else, I've gotten away from the nasty habit of drinking high-sugar soft drinks (5 liters or more a week) and HATING the light versions ( I now like coke zero and love coke light caffeine-free very much, normal coke almost has no taste for me now even though I was really addicted to that stuff before).
Although I must admit that the headache from drinking more than 1 liter of light sodas (due to the aspartam) is unnerving at times.
I'm going for at least another four weeks of my current build of Tim's diet (2x 600-800 calories, 4 times 1000-1300 calories and one spike day) before switching to a normal mid-fatt, mid-carb diet (need to watch my uric acid levels because my dad has been dealing with gout ever since he turned fourty, so going meat-only for extended periods of time might not be such a good idea).
So this stuff really works, and If I didn't cheat and also binged 1 whole day, the evening before and the evening after the binge day (post work out though) last week instead of just the normal 24 hours, I might have lost another kg already. I'm on 83.5 kg now, 78 is my target weight, started around 88/87 (didn't have an accurate weighing machine back then, so don't know exactly). I've also gotten significantly leaner on face, arms, and even a little in the stomach area.
I might have had the same results with a normal diet watching fat and carb-intake seperately while maintaining 1200 calories per day tops, but then again this way I'm not so easily cheating and will probably have more success in the long run.
Lot's of success to all of you trying doing this,
I'll keep you posted.
Cheers,
Thorsten
Oh right: 5'3" 155 pounds 27 year old Female
I mean, nuts are especially high in fat, and maybe there are other things as well in your diet that add up to a overall too high caloric load.
Other than that, if you have eaten severly too few calories in relation to your daily caloric need for a few weeks consistently, your body get's used to getting only that much and accomodates it's need to the intake. This only happens temporarily and you would have lost weight before, though.
You *cannot* gain weight over the course of mulitple days if you eat less calories, fat and carbs than your body actually needs, unless in water (which is again, temporarily). If I were you, I would start by calculating my daily caloric needs in one of the many calculators available on the net, and then proceed to closely examine my daily eating habits to find out if some of my foods are actually propelling me way beyond that number.
100g of nuts can have as many as 650 calories and they also have *lot's* of fat, more than you actually need in a whole day, for example.
I am a musician who spends frequent stretches of day or weeks traveling in the South and Mid-America. I am pretty sure I will be hard pressed to locate places to get legumes and vegetables for breakfast (btw, the Mexican restaurant idea is a great tip). Is there anything portable (some sort of meal bar or non-refrigerated microwave meals) that you could recommend or any other ideas you might have?
Thoroughly enjoying your site and anxiously awaiting delivery of your book,
Max
Most carbs are worthless unless you go out of your way to purchase something with real whole grains. Ezekiel bread was mentioned earlier and is a great example. Breakfast cereals are mostly bowls of sugar with added "vitamins and minerals". Don't be fooled by marketing and labels.
Ilia, most soy and rice milks add sugar for taste and granola usually has lots of sugar as well. I would advise against eating cereal in general, but if you do just add some kind of protein so your blood sugar doesn't spike and crash. This is a major reason why people have cravings and exhaustion all day long.
interesting read. I also hear a lot about Green Tea / Wu Yi Tea lately, and how it improves the immune system and benefits weight loss. Anybody tried this and might share their experience?
cheers
Jon
Now,if you have tried it,I have a few questions -
1. Is it easy?
2. How long have you been doing this?
3. How much weight have you lost?
4. If you have actually finished your 30 days,did you lose 20 pouds?Less?More?
I lost 20 LBS in about 5 weeks (I'm a 5'10 male and went from 215 to 195).
But that was on the scales... I am sure I lost more in body fat as I was working out/lifting weights. There does seem to be a difference between men and women on this diet (by reading previous posts), so you really need to feel it out for yourself.
2 weeks in, down 8+ pounds and about an Inch around the belly (I'm positive I've developed muscle while burning the fat so I think I'm right on target, likely burning more like 10lb of fat and gaining 2 lb of muscle).
Only "cheated" 1x, basically had to extend my "off day" 1 meal due to being away from home and didn't have many dining options. Attempted to make up for it by doing a little extra in my workout, so I didn't feel as bad.
My endurance has grown quite a bit, I can jog 2-3x as far/long as when I started.
Drinking a glass of wine a night, started with White Zinfandel, as I'm not a big wine drinker, but developing a taste for it. Definitely stronger, healthier, sleeping better, acid reflux dropped, have more energy during the day, and feel better about myself. I miss my abs and hope to see them again soon ;) Best of luck to all the others out there, you can do it.
thanks for your blog it is really interesting to read and i will put it into effect this week to lose weight. your tips make sense and they're not gimmicky-which is admirable.
I was wondering what the ratios for each meal is, in terms of a plate. Is it 40% carbs, 30% fat, 30% protein? per plate?
and can i take in fruit juice that counts as a fruit serving ?
Please let me know, thank you
Haven't posted since 10/6, but I'm happy to say that I'm hovering about 135, and am thin as I have been in 15 years! I feel so great that I went and voted early--ha ha! Only 15 more pounds to go... and oddly, I don't like my "Off Days" anymore. They make me feel kinda sickly and sluggish. I "try" to hit it, but I just can't eat bread or potatoes anymore without it sticking to my ribs and me rolling around, miserable. It's funny, too, how I went to a restaurant last week with family, and I panicked because there was no "meat/beans/veggies" balance, until I remembered: I'm paying, so I can sub/omit, and settled with a small dinner salad to go with broiled cod and kidney beans. My family was weirded out, but I don't care--I'm losing the weight... 10 more lbs. and I'll be at my ideal! Soooooo excited.
Eden:
I have lost 16 since starting in late August, so I'd say that's pretty good for month and a 1/2, fast at first, now 2 lbs. a week (your body will plateau once it adjusts, so be patient, and keep working out), and dropping. I expect to be my ideal weight (125, I am 5'6") by Xmas or around there. And Xmas never makes me fat as I don't like candy. But I'monna want a lot of turkey and green beans!
Nina Chopra:
I think of this as the "one cup, one girl" diet (excuse the reference, if offended). 1/2 cup to a full cup of each segment, depending on which you crave the most and how hungry you are. Normally, you won't pass the 400-calorie mark, per meal (I eat 3xs a day on average, with boiled eggs, nuts, and hummus + veggies for filling snacks). And, you aren't to have fruit on this diet, at all--especially to drink (this is always a bad idea, since fruit juice is LOADED with calories, not to mention chemicals. Most "contain real juice," but aren't 100% juice). They are high in sugar, and will affect your metabolism. After you've reached your idea weight, sneak fresh fruits back into the diet as treats, instead.
Welp, hope everyone's hustling along and still losing (I see a lot of guys in here are...). Have a great week!
FC
1. What about unsweetened, fat-free yogurt? Plain yogurt? Could I add this into the mix and be safe?
2. What about cous-cous, as apposed to rice?
3. And cheese? Do you ever eat cheese?
4. And Sour Cream (I guess, over all dairy)
Thank you so much :)
Dairy products have lactose in them which is a simple sugar. Tim said "no white anything" for a reason. :) Couscous has a lower calorie content than quinoa but the point is to only eat carbs within 1.5 hours of your workout (if you must).
Hope this helps.
Tim: Are the lentils you eat in the form of soup at Trader Joe's? Or are they just basic lentils?
I was wondering, how long before you start seeing the effects? Im at about 24% body fat which I'm not sure why because I at probably less before and have been in the gym for about 6 months.
Beans (Pinto, chili, navy, lentil, black, etc.)
Meat (Chicken, turkey, fish, pork, low fat sirloin; no "red meat")
Eggs (egg whites; I've found a solid brown egg is perfect and still lost weight)
Mixed or green veggies (spinach, broccoli, asparagus, lettuce, string beans, cabbage, etc.)
No fruit, dairy, bread, rice, pasta, or anything else man-made, aside from spices (and that glass of wine). Otherwise, move on and find another diet, as you'll not lose weight by adding anything else.
When/if get bored, pinches of strong cheese, soy sauce, or other veggies (I use lots of shredded carrots, mushrooms, onions, and garlic, all natural), and get online for crockpot recipes, and make 3 types, and use freezer bags.
Easy peasy!
Breakfast: 3 egg whites, cup of cooked lentils seasoned with a little garlic powder and 1/2 cup of mixed veggies, cooked.
Lunch: 1/2 can of tuna, 3/4 cup of kidney beans and 1/2 cup of mixed veggies, cooked
Snack: Sugar Free Diet Jello
Dinner: Pork Carnitats with 3/4 cup of lentils, and 1/2 cup canned corn
I thought I read that portion control wasn't a concern. Can anyone help confirm that I am on the right path? Those of you who have lost 20lbs+, were any of you stict with portions or did you eat until full, sometimes having more than one plate full?
Thanks!
Just started this Monday October 27th, 2008 and I thought I would do some updates to let people know how it's going for me.
I have tried EVERY DIET and was dieting when I came across this. My biggest problem with diets of the past: being hungry. So far I have found I am not hungry at all, and I am actually eating way less then I did before, which is odd because I love food. I also love beans, so this is really very good for me.
I am really enjoying all the food on this diet and not missing my usual treats. I can't beleive that I don't even crave them at all; not even chocolate! Maybe some poutine on my cheat day though....
I find the easiest way to eat is to just put all the items in a bowl and mix it up and eat it kinda like a chunky meat, bean, veg stew (cook the meat/soy before of course). This also makes it easy for work because I just make extra and then put it in a container to heat up the next day for lunch :-) yum!
Note: I am a lacto-ovo vegetarian (I eat dairy and eggs but no fish or other meat) so instead of the meat protein I'm using eggs whites and soy products. Soy products tend to be higher in carbs, but I choose the ones with the most protein and least carbs/breading. This may or may not slow down progress, but that is okay as long as I lose something.
Start: Monday October 27, 2008
Sex: Female
Height: 5'6
Start Weight: 166 lbs
First Weigh in (Oct 31, 2008): 162.8 lbs (horray digital scales...)
Total Lost so far: 3.2 lbs! (in 4 days of dieting)
Goal 1: 156 lbs
I am happy with this, especially since I was dieting already so I'm thinking this is more than just water weight. Also, I can already feel it in my clothes. I have decided to set small goals instead of saying "I want to lose 35lbs" I figure I will have better luck going 10 lbs at a time and rewarding the small victories. Goal 1 reward: New Dress for Company Christmas Party at the end of November - hope I make it!
Good luck to all of you :-)
But for really accelerated weight loss, do this: Cut out the beans until you reach goal weight. Eat lean protein (truly lean: chicken breast, turkey, fish, shellfish, pork loin, eggs and egg whites) in unlimited quantities. Eat non-starchy green veggies in amounts that total less than 25 carbs per day (this is easy to do and you will be stuffing yourself silly). That's basically it. Sorry, but you won't be able to keep weight ON with this plan. It is the fastest fat loss program out there, short of Stillman's, which is simply lean protein and NOTHING else.
The beans should be added as you get close to goal and as you start working out more. But for weight loss you have to see to believe? A modified Stillman's is still the best.
Now back to our regularly scheduled blog thread.
My (fit and toned almost gym rat) partner and I live on lean meats, fruit, veggies, grains, legumes, low fat milk and yogurt and I have no trouble maintaining my goal weight and feeling great.
Once a week, ok maximum twice, I have a cheat meal that generally has a serious pizza component. The mantra I like is "nothing tastes as good as being slim feels".
It isn't good to go without eathing for that long, so I would suggest you eat a good sized breakfast and bring something with you for lunch. I know it can be hard to bring a lunch from home when everyone else is pigging out on chips and fries, but you have to decide what is more important: loosing weight or feeling a bit silly eating a "home" lunch. Since you are on this site, I think loosing weight is important to you.
I have noticed that eating the beans cold is kinda tasty, so you may not have to worry about heating up your lunch. Also, if you are serious about wieght loss, take the time to prepare your lunches the night before. That way you won't be rushed and have to eat something not on the plan.
Some "take with you" lunches:
-Tuna mixed with beans and veggies
-A couple hard boiled egg whites (one with yolk for taste if you like), hummus (chick pea dip) and raw veggies for dipping
-Taco Salad (minus the taco of course). Brown some lean ground turkey, mix with taco seasoning mix. Add black/pinto (refried) beans, tomatoes, salsa, lettuce, gaucamole. I find this very good cold and I oftem make it for dinner and eat the left overs the next day.
I usually rotate between these types of meals (I'm a vegetarian, so my "meat" is the fake kind, but I make the above items for my boyfriend who loves meat and he is quite happy). If you can heat up your food, then there are a lot of other options as well.
Hope that helps and please do eat while at school you need energy to concentrate!
My boyfriend is one of those ppl who can eat whatever he wants and not gain one pound...stupid genes....he likes to eat fast food and junk food. When we eat dinner together, how can I control my cravings for the food he's eating compared to what I'm eating?
I'm 5'6 and 194 pounds...I used to weigh 150 2 years ago and looked great! Now I'm chubby and hate it!
Any suggestions for first time dieters? Working out isn't a problem, I do it regulary, it's my food intake that's a problem.
Danielle: I have found that telling my boyfriend about my diet and what I want to do has made him very supportive. I have even asked him to help me if I am going to fall off the wagon by saying "is that on your diet?". It sounds annoying but it really helps. If you decide to do this, don't get mad when he says something! Also, he used to suggest fast food items and buy me junk food at the store that I might like, but I asked him to only buy the stuff he likes and not make suggestions to me about my "off limits" food.
On the other hand, boyfriends and husbands can sabotage diets on purpose. The reason for this is usually the fear that once you loose weight and like yourself more that other men will be more attracted to you and steal you away. If this is the case, be flattered and reasure him that you love him and that you are wanting to loose weight for yourself, not to attract other men.
To control your cravings, make sure there is only enough "off limits" food for your boyfriend to eat at dinner, since your dinner will be different. That way if you want to eat the "off limits" food you will be cutting into his dinner....which he probably won't like very much! I also find that doing something with my hands (scrapbooking, reading, knitting) or drinking a large cup of herbal tea, helps control the "munch" urge when he is eating.
If you accept that you two will be eating different meals from each other than things will be a lot easier for you. I'm used to it (I'm vegetarian, boyfriend is not) and it only takes a little extra effort. Good luck.
I'm desperate to lose weight. I eat around 750 calories everyday, but I've been bingeing this week and last week (let's say one 24hr period at a time). I don't do cardio, but walk about 5-6 miles a day. I'm lacto-ovo as well. I was wondering, if I wanted to try this, could I use fake soy meat, soy milk and protein powders and such? What about tortillas made from flaxseeds? Or oatmeal/bran?
Why dont you work a bit on the presentation? food is "eaten" 78% through ones eyes.
take care
aru.
One thing you can do with the boyfriend is make sure both of you are eating the same foods at dinner together, with the addition of a carb for him. (If not beans, then something else.) Don't keep any off-plan foods in the house - none!! Stick to the same few foods and mix them up like Ferriss says.
If you have a partner who sabotages your weight loss efforts, they need a reminder about why it's important to YOU. If they can't support you, find another partner. There's no excuse for an issue like your personal health to be undermined by a loved one. This jive about "they'll get jealous" is just that - it's b.s. and is not acceptable. If they are insecure or have weak ego defenses, they should work it out in a therapist's office, not on their partner whom they supposedly love.
One way to keep on track, though, is to make clear that you don't want non-plan foods in the house unless they will be eaten fairly soon by your partner. And leftover off-plan foods should be tossed or otherwise disposed of--but not in your mouth!
Good luck! You can still get some exercise with very low carb - walking, some strength training - while you are shedding the fat. Nobody who isn't training vigorously though needs many carbs anyway, so cut them back as far as you can until you get closer to goal. Lean protein and veggies will help you sail through your weight loss.
I have to say...I've changed the way I've eaten before, as well as had a trainer kick my butt everyday, but nothing has changed my appearance as fast this diet. I've never been on an official "diet" before, so this is all new to me. I started this Tuesday and have lost 3 pounds. I'm a woman and 5'3" and started at 139 pounds and am now at 136. I'm not saying these are the easiest meals to eat, but I just add salsa to everything, and I'm good! I do a lot of "skillets" and "omlet" type of meals...I like to mix everything together, and it's not that bad. I also do try and workout atleast 30 - 60 minutes everyday, but I tend to build muscle fast, and wouldn't be surprised if that changes my outcome a little bit. I'm not so worried about the weight as my physical appearance, but for those who don't work out...you'll feel a difference.
After the 1st day, I woke up feeling lighter around the midsection (my problem area), and after 3 days, I felt great! I'm on my cheat day today, but don't seem to really be craving much of anything. I'm off to Cabo on the 2nd of December and would like to be around 120 when I leave.
The hardest thing about this diet for me is I'm a carb-o-holic. I could eat noodles & rice for every meal!!! But, today, I'm really not craving them too bad, as I assumed I would.
Like Tim said...this isn't supposed to be easy. I'm excited to see what I look like and how I feel. I'll post an update next week.
Good luck to all who are on it now! KEEP IT UP!
Sami
Is "besan" flour (chickpea/garbanzo flour) OK on this diet?
Its relatively high in protein, but not sure if it qualifies in a low carb diet?
Thanks!
i would also like to know if there is anything to satisfy a sweet craving? these only kick in at night so i figure if i go to bed it'l stop !
weight today 181 lbs....will post final result after 4 weeks
good luck x
CAROLINE: I have the same problem with sweet tooths! It sucks with this diet...won't lie.
I usually will eat some bubble gum...like that double bubble stuff or bazoka gum...sweet gum like that. Fresca soda (or any diet soda) works too, it helps curve the sweet tooth as well, no calories or carbs...double bonus!
I have started following the diet that show's in the Website-box. The article is called ’Fighting Conventional Wisdom in Nutrition' and it talks about the carbs that make you fat. I think it was very interesting and after 2 weeks I have started feeling changes in my body! Unfortunately, I am unable to contact the author of that article, and because his and your dieting view's seem to be a lot similar, I thought I could ask these few general questions from you:
1) Asian people eat rice daily, even several times, but they are not generally fat. How come? Is whole grain/ dark rice an exception?
2) Fruits are good, because it has soluble fibers that are like big brooms that move through the digestive system, sweeping up the debris, absorbing liquids for bulk and moving things through- including cholesterol, bacteria, and waste. True?
3) Bananas are said to be bad, but they are also fruits, which are supposed to be good. How does it differ from the others?
4) Are fruit juices a bad choice? They have a lot of natural sugar, but if any kind of sugar is bad, wouldn’t it make them the same as soft drinks, which have the same amount of added sugar?
5) Why can’t we eat corn and fresh potatoes, after all, they are ‘normal food’, which was also eaten by our ancestors?
6) I have drunk lots of milk all my life and love it; it has kept my teeth nice and my bones strong from injuries. I cannot ever imagine stopping, no matter how sugary (lactose) it is. Can it really be that bad, if I follow the diet in all other ways? Is Lactose really a fat gain cultrate, which it is tough for your body to digest?
7) Does the amount of salt, pepper and other 'dry' spices/ herbs add the unhealthiness of a food?
8) What about rye bread (=dark)? And oatmeal/ porridge?
9) Evening Primrose Oil 500mg gel caps from Costco have been recomended for starting a diet. I however, live in Europe, Scandinavia and we do not have a product called that, so what would be the substance or the ‘raw material’ I should be looking for, to replace them?
10) What do you think about the following arguments, which have been presented by famous health WebPages:
-Eating 1-2 meals a day will make you gain weight quicker, than eating small portions several times a day.
-Drinking exessive amounts of water boosts up weight loss.
-Eating at late in the evening or before going to bed, will make you gain weight quicker.
-The Stilman's Diet (http://www.lowcarb.org/stillman.html) is the most effective diet.
-Eating quickly will make you gain weight quicker, than if you took more time with your meal.
- Skipping meals is bad, because not eating signals your body to pump up its fat storing machine. Your body was designed to protect you, so when you don't eat for several hours, your body perceives a famine coming.
-Eating carbohydrates is not the problem. Sugar, being white sugar, brown sugar, raw sugar, any kind of refined sugar, refined flour, processed and de-mineralized packaged food is the thing making you fat.
11) Extreme fat burner pills, ab-belts etc. do not work, so the only way you can eat whatever you want and stay in shape, is to exercize more than you take in (calories). This means alot, suitable mostly for atheltes and the ones doing sports every single day. True?
12) Isn’t your point of view a bit like the Atkins Diet (www.atkins.com)?
So, that’s about it! I would really really appreciate it, if you could answer my questions and help clear my head a little.
Looking forward into a better and a healthier life :)
Warmest wishes;
Anna
I've just completed day 2 and with all the veg and stuff you'd think I could have produced a number two by now!!wrong!! i checked the scales this morning to see if i was on track and they read the same, but hey it's only been a day or two and I haven't been toilet yet(sorry too much info).
Hopefully tomorrow I'll see a result of some kind :)
II do I will definitly be posting something more positive, just wondering if anyone else has had a slow start?
I've stuck to this 100% so far which is an achievement because every other diet I've given up after looking at cake. It's in front of me now, and I don't even want it yaaaaaaaay!
Good luck anyways, an answer to the above would be much appreciated
x
it keeps the week interesting, at least for me.
THANK YOU. :D
I made a great black bean soup tonight w/ onion and cilantro in prep for starting this diet Monday. I'm giving myself the weekend to recover from the caffeine withdrawal, which actually hasn't been that bad. I think its mostly state of mind.
B-30 Grapes
L-15 carrot sticks, tbsp of peanut butter
S-15 soy low fat soy crisps
D-30 Grapes, 2 low fat granola bars
Ok, second..
Tim.... help!
I started the diet 3 weeks ago and here is what has happened...
After week 1, I lost 6 lbs.
After week 2, I gained 1 lb.
Today, the end of week 3, I have lost 1 lb... so I am where I was post week 1, weight wise.
I have stuck to the diet, *although I suppose a major confounding factor could be that I started the geek to freak muscle building program - I just find it hard to believe that I am matching fat loss for weight gain, pound for pound. (which is why I am now also measuring body fat %)
I also measure myself the day after my cheat day, and although it is a "dieters gone wild day", I may have over done it yesterday, eating two In-N-Out burgers at 11 pm. So I have decided to do my splurging earlier in the day, at least not close to bed.
Any tips would be awesome.
Thanks,
Alex
Great post! I especially like the "color coding" of the carbs idea. This works great for people who want things simplified.
I've long been an advocate of the "cheat day" principle. I've found it to normally have one of two effects; either the dieting person finds it a weekly "gustatory utopia" or they slowly (and surprisingly) find an aversion to junk food begin to be realized on that day of the week. This usually happens due to an unfolding "addiction" to the better bodily feeling that clean eating provides during the other six days.
The result? The prevention of "down regulating" might eventually require a disciplined effort; not a bad place to be - really.
Loved your book; I must have gone through three hi-lighter markers.
Thanks,
Scott
blog.hardbodysuccess.com
STEPH - I don't know if you mean BMI of 18 or body fat percentage of 18 but both are on the lower end of the spectrum for women. Maybe you could ask your family to buy a healthier type of bread (whole grain like Ezekiel) and not cut it out completely.
regular intake of healthy fats is also important. A spoonful of flax oil here, some avocado there, almonds and walnuts a little everywhere...your body will thank you. Just mentioning this as it is not listed above.
And yeah, as Denise is implying, don't be tempted to try and get even better results by eating even less. :)
I weighed myself the FOLLOWING day (two mornings after cheat day) and I was 5 pounds down - so like I suspected it was the two double cheeseburgers at 11 pm that did me in :). From now on I will end my cheat day at 6-7pm.
I'm 3 weeks in and 10lbs down, and I've also done some weight lifting so there might be some muscle pounds gained in there. I'm going to keep at the diet, it seems to be working...
I mean BMI not body fat. And I heard that for a teenager, their BMI and body fat is different than with a grown woman.
Well, even though my mom and the rests of my family were kind of skeptical about me doing it, I tried Tim's diet. It's only been like 1 1/2 days and I've already lost one pound....that's amazing. This diet also fills me up unlike just eating carbohydrates all day. Instead, it feels like I'm eating pure protein. It also feels like I'm finally getting all the nutrition I need.
Here's been a recap of the last week and a half.
Breakfast is a whole egg and one egg white....usean omlet fry pan with a hint (tsp maybe) of garlic infused olive oil just to coat the pan. While it's setting in the pan I add a little salsa for flavor...maybe a tbls or two. With the egg I have 3/4 cup of fat free refried beans. honestly...I could eat this all day....I LOVE the taste.
I also made a huge batch of lentil chili which is basically lentils,,,chili powder, a little tomato paste....can of fire roasted tomatoes....can of black beans, chopped onion and green pepper and a little bit of corn for more texture. I usually eat this for my 2nd and 3rd meal. Sometimes just in a bowl and other times I'll make a salad and plop the chili over some mixed greens of romaine and raw spinach. With the salad I'll use a smidge of fat free salad dressing (tbls or so) of a vinagrette. Sometimes with a baked chicken thigh shredded on top....sometimes without.
For my last meals of the day I have some sort of green vegetable....either cooked spinach, peas, green beans, mixed veggies, or brocolli. Also 1/2 can of blackbeans. With that I'll have either a 4-5oz porton of salmon fillet (my FAV fish)....a similar portion of chicken breast or lean pork. No beef yet but planned to add once I get to the grocery store again.
Liquids have been tons of water which I don't mind and a few green hot teas mainly to warm me in the am and at night. I do love wine and have a few nice bottles of chianti classico reserve I could crack open but have been battling a sinus "thing" since last week and thought it might had to my headaches right now.
I eat when I'm hungry and I'm quite full after each meal.....the only "cheat" thing I have done is grab 2 or 3 Utz Honey Wheat Braided Twists when I feel I need a snack. they do have unbleached wheat flour, whole wheat flour but figured that wasn't under the "white" catagory. A serving size is 7 stix for 110 calories, 1.5g of fat and 1g of fiber. Again, I only have 2 of them with a hint and I mean you can barely taste it smidge of peanut butter (maybe a 1/4 tsp or less).
Ok guys......for those who have lasted through this long boring post, any thoughts or comments for me? I did a little modeling (catalong/advertisment stuff) in my 20's...I am not being realistic with thoughs of looking that that again. I do however want to "feel" better and want to get into a size 5/6 which I don't think is unrealistic for my height/build.
HELP :-)
Lisa
It explains that rapid weight loss isn't all about caloric intake but what your body needs and doesn't need.
Once you lose the weight (by strict adherence to the simple rules), then a balanced diet without white carbs will keep the weight off.
This plan is for rapid weight loss, then re-introduce low amounts of sugar (just not in the morning) through natural foods like fruits.
I have to tell you all that I did this diet back in May through til my brother-in-laws wedding & it worked perfectly! I looked quite good in my black strapless gown...not as good as I would have if I would have found this diet sooner! I started the diet at 195 and got down to 174.
Life happened & the weight slowly (this is since June) crept back up...I am almost starting all over again. The idea behind this diet isn't just to get your weight down, it's to more or less re-structure your eating. Cheat days can become cheat weeks & cheat months all to easily, esp with T-day next week! After the wedding, I never made a solid plan to return to this eating "life style" and so, I stopped taking care of myself, which is not good.
The point is, if you find yourself in my boat, ever, just get back into it...make that time for you, to prepare your meals so you know what you're putting into your body. You have one life & one body...and personally, I do not want to live another moment where I am not taking better care of myself. Here's to a final round 2! (Now where's that glass of wine?)
5'6 - 187
Intermediate Goal: 170
Goal: 150
To sum it up, this is a great "diet" but can be much more than that. I intend to use this as my "life style" eating regime. For those new to this, follow it strictly...keep dairy out as much as you can & only embrace the carbs (sugar & starch) 1x a week. The weight will come off very efficiently...the more you have to lose, the faster it will come off, so don't despair if you don't see a net loss of 5lbs in a few days. If you're looking for strict weightloss, don't touch a weight...try some light cardio...brisk walking, light jog, an in-home walking tape. If you don't care about so much the weight, but want to see inches drop with weight (which will be more gradual), light-moderate weights, 20 min, 3x per week in addition to a light cardio program.
Good luck everyone!
----------
12 lbs down!
Has your strength increased whilst going to the gym and following this plan? Also, can you put a breakdown of the gym routine you follow?
Thanks
AJ
I do however add some salsa for added flavor and a "hint" of a garlic infused oil for flavor when baking. I'll use a little kosher salt and fresh garlic for flavoring as well.
I myself am just beign impatient I suppose.....I started at 171.8 and almost 2 weeks later I am at 166.8 (as of this am). I drink ALOT of water and hot tea(green) and am full all the time. I'd like to see more weight off but will be happy with what I get I suppose. I plan to continue this for 6 weeks....then slowly start to add some fruit and other veggies ("maybe" some whole grain bread or whole grain pasta later on).
Lisa
I have tried sugar free jello for sweet cravings while on this diet. It really helps for me.
I am down 7 lbs. in 3 weeks and my cravings for sweet stuff and fast food are pretty much gone. Good luck to anyone who is trying it... It is the only thing that has worked for me and I have tried a lot of things.
Also, can I include chili peppers and really hot and spicy Indian food and currys in this diet?
To the skeptics, I say just try it and see if it works. This is real, healthy food and almost certainly better for you than whatever junk