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

 

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body.

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

Rule #1: Avoid “white” carbohydrates

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

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

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

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

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

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

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

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

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

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

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

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

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

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

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

Rule #4: Take one day off per week

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

Heatlh Diet

 

Why should I try to have a healthy diet?

Having a healthy diet is one of the most important things you can do to help your overall health. Along with physical activity, your diet is the key factor that affects your weight. Having a healthy weight for your height is important. Being overweight or obese increases your risk of heart disease, type 2 diabetes, high blood pressure, stroke, breathing problems, arthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), osteoarthritis, and some cancers.

You can find out if you’re overweight or obese by figuring out your body mass index (BMI). Women with a BMI of 25 to 29.9 are considered overweight, whereas women with a BMI of 30 or more are considered obese. All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese. These health risks increase as the BMI rises. Your health care provider can help you figure out your body mass.

Having a healthy diet is sometimes easier said than done. It is tempting to eat less healthy foods because they might be easier to get or prepare, or they satisfy a craving. Between family and work or school, you are probably balancing a hundred things at once. Taking time to buy the ingredients for and cooking a healthy meal sometimes falls last on your list. But you should know that it isn’t hard to make simple changes to improve your diet. And you can make sense of the mounds of nutrition information out there. A little learning and planning can help you find a diet to fit your lifestyle, and maybe you can have some fun in the process!

 

What are the most important steps to a healthy diet?

The basic steps to good nutrition come from a diet that:

1. Helps you either lose weight or keep your BMI in the "healthy" range.

2. Is balanced overall, with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products.

3. Is low in saturated fat,trans fat, and cholesterol. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

4. Includes a variety of grains daily, especially whole-grains, a good source of fiber.

5. Includes a variety of fruits and vegetables (two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet).

6. Have a small number of calories from added sugars (like in candy, cookies, and cakes).

7. Has foods prepared with less sodium or salt (aim for no more than 2,300 milligrams of sodium per day, or about one teaspoon of salt per day).

8. Does not include more than one drink per day (two drinks per day for men) if you drink alcoholic beverages.

 

How can I follow a healthy diet if I eat out a lot?

1. Ask the server to make substitutions, like having steamed vegetables instead of fries.

2. Pick lean meat, fish, or skinless chicken.

3. Make sure your entrée is broiled, baked, grilled, steamed, or poached instead of fried.

4. Ask for baked, boiled, or roasted potatoes instead of fried.

5. Order lots of vegetable side dishes and ask that any sauces or butter be left off.

6. Ask for low-calorie salad dressing or a lemon to squeeze on your salad instead of dressing.

7. Order fresh fruit or fruit sorbet in place of cake, pie, or ice cream desserts.

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• What metabolism is and what metabolism isn’t. ( Page 8 )

• How metabolism helps you (in ways you’ve never thought of). ( Pages 8-11 )

• The truth behind calories and how your body deals with them (it’s the same with fruit as with ice cream). ( Pages 11-14 )

• How anyone can speed up their metabolism by making changes in these 3 areas of their life. ( Page 18 )

• The place to start when trying to boost your metabolism through exercise. ( Page 19 )

• Why jogging isn’t enough to boost your metabolism and lose weight by itself. ( Page 20 )

• The secret to burning more calories while you sit around doing nothing. ( Page 21 )

• Interval training as your secret weapon for fitness (and burning extra calories). ( Pages 22-25 )

• How the most health-conscious add variety to their fitness routines (for better results). ( Pages 25-28 )

• How wine with dinner can help you lose the battle over your metabolism. ( Pages 29-30 )

• Why getting just the right amount of sleep can help your metabolism grow strong (Plus 6 tricks for getting to sleep on time). ( Pages 30-32 )

• Will learning to relax turn into one of your best weapons for fighting a slow metabolism? The truth is revealed… ( Pages 32-33 )

• Why most people are wrong about how they look at calories. ( Pages 35-37 )

• How to stay within your calorie limit and still get the proper nourishment. ( Page 37 )

• The secret to eating more to weigh less. ( Pages 37-38 )

• Experts choose to eat early in the day for this reason. ( Page 39 )

• Breakfasts that will only make you more hungry later – and you should avoid. ( Page 40 )

• This type of food takes more energy to breakdown (burning more calories) – and you should get your hands on some. ( Page 41 )

• Why a trip to the grocery store can be an adventure even for the health conscious. ( Page 41 )

• The truth about carbohydrates (once adored by weight watchers)! ( Pages 42-43 )

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Do You Make These Mistakes With Your Diet And Lifestyle?

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Thanks for reading,

Ray Gill

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