How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise (4 Hour Body)

Thursday, December 30, 2010

The following information is from the author of the book "The 4 Hour Body"
I will be following the rules listed below for the next 30 days. Well actually my start date will be 1/1/2011. I'm sure I will loose some weight because i know carbs do pack on the pounds. Anyways this is just the beginning. On 1/1/2011 I will list out all my goals for my weight loss journey of 2011. I just wanted to post the 30 day challenge that I will be doing in case any others wish to join me. Special thanks to my sister who purchased the 4 Hour Body book and encouraged me to join her. Hopefully she will share and post her results on my blog at the end of her 30 days.

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise
(Written by Tim Ferriss)

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

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

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

Black beans
Pinto beans

Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

Here are some of my meals that recur again and again:

scrambled one whole egg, black beans, and microwaved mixed vegetables

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

Dieters Gone Wild day food

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

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Member Comments About This Blog Post
  • MISSM0929
    Thank you for beginning this blog. I think I must get the book and try it. I saw him on Dr. Oz, but wasn't sure if it would work or not. Thanks again!
    2452 days ago
  • SKETCH30
    I'm so glad I found your blog!
    I have been searching for other people who are trying out the slow carb diet, and had been having a hard time - probably because it's so new (as his book just came out:)

    His diet seems to work well with my diet personality, as I love veggies, beans, and lean meats as it is. I do not have a sweet tooth - and so not eating fruit is not a biggie for me. It is the end of my first week on his diet (including yesterday - the dieter's gone wild day) and I am down 5lbs!

    I realize that a bunch of that is probably water weight and not to expect that much weight loss each week going forward, but it does make me happy! Best of all, I do not feel hungry at all. In fact I sometimes have to force myself to eat more, just because I know I need the calories!

    The one thing I'm wondering about...I have also been tracking calories/nutrition on this site even though with his plan we do not have to. And each day I am coming out significantly under the amount of calories that spark people recommends to lose weight - sometimes half as many calories per day as they recommend....Do you have any thoughts about whether or not this is okay long term? Again, I am always full and never hungry!

    looking forward to hearing more from everyone!
    2473 days ago
    Thank you for posting this. I do believe I will give this a try. Stopping at the store before work tomorrow to pick up some of these items.
    2477 days ago
    I bought this book about a week ago and I thought wow! losing weight is a short term goal. So eating this way for a short amount of time is doable. So I started this way of eating on 1/1/11 also. I am glad I am not the only one doing this here.
    good for you!
    2479 days ago
    Great Tips!
    2483 days ago
    2483 days ago
    I would love to try this plan as well! emoticon January 2011, here we go
    2483 days ago
    OMG! Sounds pretty sensible - and I love the dieters gone wild day! I will definitely try this out. Thanks a lot for posting this.
    2483 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.