How to Lose 20 lbs.

of Fat in 30 Days Without Doing Any Exercise5,436 Comments

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

Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. Ive seen the elite implementation of all three in working with professional athletes. In this post, well explore what I refer to as the slow-carb diet. In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means Ive lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed
Rule #1: Avoid white carbohydrates

Avoid any carbohydrate that is or can be white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, youll be safe.
Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Proteins:

Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork

Legumes:

Lentils Black beans Pinto beans

Vegetables:

Spinach Asparagus Peas Mixed vegetables Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the slow carb diet. Most people who go on low carbohydrate diets complain of low energy and quit, not because such diets cant work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day: 10am breakfast 1pm lunch 5pm smaller second lunch 7:30-9pm sports training 10pm dinner 12am glass of wine and Discovery Channel before bed Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joes), lentils, and mixed vegetables

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions
Rule #3: Dont drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other nocalorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. Im a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.
Rule #4: Take one day off per week

I recommend Saturdays as your Dieters Gone Wild day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and dont want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesnt downregulate from extended caloric restriction. Thats right: eating pure crap can help you lose fat. Welcome to Utopia.

Given below is a diet plan supplying about 600 calories during the course of a day: Early morning: One glass of warm water with a few drops of lemon added to it. Morning breakfast: Any one or two of the following items: a. One cup of tea or coffee with a little milk added to it. b. Any small fruit (except ripe mango or banana) c. Two or three small tomatoes or cucumbers d. Non vegetarians can take an egg. Mid day meal: a. Before other courses are taken, chew properly two or three small cucumbers or tomatoes. b. One small chapatti c. Half a bowl of Green gram (moong) soup d. Non vegetarians can take a little piece of meat (without fat) or fish Afternoon tea/early evening: As per the morning breakfast Supper: As per the mid day meal. But a small bowlful of rice can be taken instead of bread or chapatti. Given below is a diet plan supplying about 800 calories during the course of a day: Early morning: One glass warm water with a few drops of lemon added to it. Morning breakfast: Any one or two of the following items may be taken: a. cup of milk (without sugar) or one cup of tea or coffee with a little milk (use saccharin as a substitute for sugar) b. One egg c. 2 or 3 small tomatoes or cucumbers Mid day meals: a. Before other courses are taken, chew properly 2 or 3 medium size cucumbers or 4 or 5 tomatoes.

b. One small chapatti or a slice of bread c. One small bowl of a vegetable with low calories d. One small bowl of Green gram (moong) soup e. Non vegetarian can take some meat (without fat) or a fish Afternoon /early evening: As per morning breakfast Supper: As per the mid day meal except that half a bowl or rice may be taken as a substitute for chapattis or bread.

Given below is a diet plan supplying about 1000 calories during the course of a day: Early morning: One glass of warm water with a few drops of a lemon added to it. Morning breakfast: Any one or two items from the list given below: a. cup of milk (without sugar) or one cup of tea or coffee with a little milk. In tea or coffee saccharin, and not sugar, may be used. b. An orange or any other fruit (except banana) of an ordinary size. c. One slice of bread. Those who are heavily overweight should avoid them. d. One egg (for non-vegetarians) e. 2 to 3 small tomatoes or cucumbers Mid day meal: a. Take a cup of vegetable soup or any other soup before starting the meal. b. Before other courses are taken, take green salad containing 4 to 5 tomatoes or 2 to 3 medium size cucumbers. Chew them well. This can be taken in a large quantity also. c. One or two small chapattis or bread slices. d. One small bowlful of a low calorie cooked vegetable from the list given below: Green leaf vegetable, carrots, cucumber, unripe tomatoes, cabbage, beet, radish, white gourd, etc. e. One small cupful of Green gram (moong) soup or any other soup made from a common pulse or cereal. f. Some meat or fish for non-vegetarians. Afternoon/ Early evening: As per the morning breakfast.

Supper: Same as the mid-day meal. But small cupful rice can be taken instead of bread or chapatti.

Given below is a diet plan supplying about 1200 calories during the course of a day: Early morning: One glass of warm water with a few drops of a lemon added to it. Morning breakfast: Take any one or two of the following items: a. One cup of milk without sugar or one cup of tea or coffee with a little milk (use saccharin instead of sugar) b. One small fruit c. One slice of bread d. One egg e. Two or three small tomatoes or cucumbers Mid day meal: a. Before other courses are taken, take one cup of warm clear vegetable soup or any green leaf soup. Non vegetarian can take a soup of their liking; but floor should not be used for preparing any soup. b. Chew properly 4 or 5 tomatoes or 2 or 3 medium size cucumbers. These items can be consumed in a larger quantity if desired. c. One small bowl of vegetable d. Two small chapattis or a slice of bread e. One small bowl of Green gram (moong) soup or any other soup made from a common pulse or cereal. f. Non vegetarian can take some meat (without fat) or a fish Afternoon/early evening: As per morning breakfast Supper: As per the mid day meal except for the fact that one small bowl of rice can be taken as a substitute for chapattis or bread.

1. Include plenty of cabbage in your diet. Eat cabbage as a salad or added to other food. Try to replace one meal with a cabbage meal. 2. Drink three cups of green tea daily to deal with the extra weight. Green tea is an herbal fat burner that has many other additional health benefits to. 3. Mix one teaspoon of honey to half a cup of lukewarm water and half a cup of lime juice. Drink on an empty stomach in the morning. 4. Eat two red tomatoes every morning for breakfast for a few months. This will cut extra calories from your diet. 5. Avoid adding too much salt in your food as it may be a factor for increasing body weight. 6. Mint is very helpful in losing weight. Chutney of green mint with some spices can be taken with meals. Mint tea is also beneficial. 7. Spices like dry ginger, cinnamon, black pepper etc. are good for loosing weight and can be used in a number of ways. 8. The leaves of Indian plum (jambula) are considered valuable in getting rid of excess body fat. Soak a handful of jambula leaves in water and keep them overnight. Drink this water next day in the morning, on an empty stomach. Do it for about a month or so, to get result. 9. Consume plenty of fluids. This helps to eliminate the undigested foods effectively. 10. You must have at least one bitter vegetable (like bitter gourd, drumstick etc.) per day. This helps in the proper metabolism of fats and do not allow them to accumulate in the body.

oods to include in the plan

Your plan can include:

Fruit your plan can include any fruit including fresh, frozen, dried or canned in natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, Satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrants, nectarines,

peaches, melons, star fruit etc

Fruit juice either make homemade fruit juices or smoothies from fresh fruit, or drink readymade juices. Make sure ready-made juices are labelled as being pure or unsweetened. Vegetables eat any vegetables including fresh, frozen or canned in water (without salt added). This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, courgettes, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc Beans and lentils eat any beans, including those that have been dried or canned in water. This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils Tofu and Quorn Oats sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit Potatoes all types Brown rice and rice noodles Rye crackers, rice cakes and oatcakes Fresh fish eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc. Canned fish in water is suitable too eg salmon or tuna Unsalted nuts eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc Unsalted seeds eat any including sunflower and pumpkin Plain popcorn without sugar or salt Live natural yoghurt Extra virgin olive oil and balsamic vinegar Garlic, ginger and fresh herbs Ground black pepper

Honey Water at least 2 litres a day. Tap or mineral water is fine. Herbal or fruit teas

Foods to avoid during your detox

Red meat, chicken, turkey and any meat products like sausages, burgers, and pate Milk, cheese, eggs, cream Butter and margarine Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or bread crumbed foods, etc Crisps and savory snacks including salted nuts Chocolate, sweets, jam and sugar Processed foods, ready meals, ready-made sauces and takeaways Alcohol Coffee and tea Sauces, pickles, shop bought salad dressing, mayonnaise Salt Fizzy drinks and squashes, including diet versions

Detox Plan Breakfasts

Banana porridge Porridge made with water and topped with natural yoghurt, banana, raisins and sweetened with honey. Fruit salad with yoghurt and oats Fresh fruit salad with natural yoghurt and a sprinkling of oats.

Fresh fruit smoothie Fruit smoothie made from fresh fruit, natural yoghurt and honey to sweeten if needed. Muesli and yoghurt Homemade muesli made from oats, seeds, nuts and dried fruit served with natural yoghurt. Fresh fruit and yoghurt Fresh fruit and a pot of natural yoghurt sweetened with honey.

Detox Plan Lunches

Vegetable soup and oatcakes Large bowl of vegetable or lentil soup (either homemade or supermarket fresh) with oatcakes. Tuna and sweetcorn jacket potato and salad Jacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yoghurt and served with salad. Mediterranean salad with rice cakes Rice cakes served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts. Guacamole with crudits Homemade guacamole made from avocado, lemon juice, fresh chilli, tomatoe and garlic served with vegetable crudits and oatcakes. Tzatziki with crudits Homemade tzatziki made from natural yoghurt, garlic, cucumber and lemon juice served with vegetable crudits and oatcakes. Avocado and prawn salad Fresh avocado served with prawns, salad, balsamic vinegar and lemon juice. Jacket potato with grilled cod Grilled cod fillet served with jacket potatoes and lightly steamed vegetables.

Detox Plan Dinners

Chinese vegetable stir fry Stir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and bean sprouts in a little olive oil with garlic and ginger. Serve with brown rice.

Baked salmon with jacket potato Bake a salmon fillet and serve with a jacket potato and steamed vegetables. Tuna and prawns with noodles Gently fry a selection of vegetables such as onions, mushrooms, peppers, courgette and leek in a little olive oil. When lightly browned, add a handful of prawns. Cook for a few minutes, then add canned tomatoes, tomato puree, black pepper and tuna canned in water. Bring to the boil and simmer until the sauce thickens. Serve with rice noodles. Sweet and sour stir fry with rice Gently fry a selection of chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato pure, white wine vinegar and honey. Bring to the boil and simmer until the sauce has thickened. Serve with brown rice. Potato and bean casserole Gently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favourite beans. Bring to the boil and simmer until the casserole thickens.

Detox Plan Snacks

Fresh fruit or fresh fruit salad Natural yoghurt mixed with honey Plain popcorn Handful of unsalted nuts or seeds