How to Lose 20lbs Fat in 30 Days


Image credit: Fat Loss Muscle


I found this on Timothy Ferris‘ blog: How to Lose 20lbs of Fat in 30 days. I was familiar with this method. I’ve been eating like this for years. However I didn’t know this diet had a name. The Slow Carb Diet.


Benefits of the Slow Carb Diet.
The slow carb diet focuses on low calorie foods & a high protein intake. This makes you lose fat fast. But there’s more:

  • Maintain Muscle. Rich in protein, the slow carb diet helps you maintain & build muscle. You’ll lose fat, not muscle.
  • Increase Health. The slow carb diet lowers cholesterol, regulates your blood sugar, reduces blood pressure & lowers your body fat.
  • No Calorie Counting. This is an all you can eat diet: the bulk of your food is low calorie, you’ll never feel hungry.
  • No Cravings. Foods with a low glycemic index (GI) means no cravings.


Rules of The Slow Carb Diet.
Avoid the following foods on the slow carb diet to enjoy its benefits.

  • No Carbs. Carbs are high caloric & high GI. Most whole grain carbs contain high fructose corn syrup. Avoid all carbs: rice, pasta, breads, potatoes, oats, cereals, etc. Except within 90 mins post exercise.
  • No Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.
  • No Milk. Milk easily makes you gain fat. Avoid.
  • No Junk Food. Limit junk food & soda consumption to once a week.


What You Can Eat
. You don’t need need to count calories on the slow carb diet. Eat as much as you want of these foods.

  • Proteins. Meat, poultry, fish, eggs, cottage cheese, whey, etc.
  • Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
  • Legumes. Higher in calories, provides you with energy. Eat all kinds of peas, lentils, beans, edible pods, nuts, etc.
  • Healthy Fats. Fish oil, saturated fat, olive oil, flax seeds. No trans fats.


Example Meals.
Eat 4-5 meals a day. I like eating the same meals every day for several weeks, then switching to new ones. Make sure you eat legumes: you need them for energy. Some ideas:

  • Breakfast. Eggs with Black Beans & Mixed Veggies, Eggs with Spinach, Eggs with Peppers, etc. Remove the yolk if you believe cholesterol in eggs influences blood cholesterol.
  • Lunch/Dinner. Beef with Beans & Mixed Veggies, Tuna Salad with Olive Oil & Nuts, Turkey with Lentils & Mixed Veggies, Steak with Peas, Mixed Salad with Grilled Chicken & Beans, etc.
  • Post Workout. You can (don’t need to) eat carbs within 90 mins post exercise. Spaghetti Bolognese, Tuna with Rice, Post Workout Shake, etc.
  • Eating Out. Order meat, poultry or fish with salad or veggies. No french fries & potatoes. Watch out with sauces & dressings.


Junk Day
. You can’t eat clean every day. Planned cheat days limit the damage, give you a mental break & make social meetings easier. They also increase fat loss by keeping your metabolic rate high.

Plan one weekly junk day. I advise Saturday or Sunday. Eat whatever you want in excess. The next day go back to the slow carb diet. If you eat 6 days out of 7 clean food, which days will be the most decisive? Indeed.


Vegetarians
. You need protein on the slow carb diet. Meat makes things easier, but isn’t necessary. Go for eggs & dairy. Watch the glycemic index. Whey also helps getting your daily protein intake.


Exercise.
Any diet will make you lose fat faster if you exercise. Strength training increases your metabolic rate & builds muscle. If you’re new to strength training, check the Beginner Strength Training Program.


More Info.
Check these links for more information on the slow carb diet.

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