Lose Weight While Eating Healthy

Example of a typical lunch or dinner
Typical lunch or dinner. Pictured: Grilled tuna (protein), black beans (carb), steamed broccoli & grilled asparagus (vegetables).

Slow Carb Diet.

Lean protein, vegetables and beans. Six days a week. On the seventh day, you eat the junk you’ve been craving.

I like this diet because:

  • It’s a healthy, balanced diet consisting of whole foods.
  • It doesn’t require that you buy any “products”.
  • It doesn’t add cost to your monthly food budget, and could in fact reduce it.

The Plan

Sunday – Friday: Eat only Beans, lean protien, and low-sugar vegetables (every meal). Eat as much as you want as often as you want. Drink anything you want, as long as it doesn’t contain sugar / sweeteners.

Saturday: Pig out! Eat & drink anything you want. Pizza, BBQ, beer, soda, chocolate, etc. Doesn’t have to be Saturday, as long as you pick the same day every week.

“Pig-out day” is very important. Your body is hardwired for survival so it closely monitors calorie intake and adjusts metabolism accordingly. You need to let your body know that it doesn’t have to reduce it’s metabolism due to a scarcity of calories by showing it some carbs once a week. Doing so will keep the metabolism high so you can continue to enjoy that 6 or so pound-a-week fat burn. Also, it gives you something fun to look forward to as a reward for all the discipline you showed the previous six days.

Ingredients for each meal

Beans: Red, black, pinto, lentils, chickpeas, etc. This is where your carbs will come from. Use canned beans for convenience (no sugary baked beans), use dry beans to save money. You will eat these to power you through your day *instead* of bread, pasta, french fries, etc.
Lean Protien: Turkey, fish, chicken breasts, steaks, egg whites, etc. Nothing fried, breaded or processed. If you’re a vegetarion, simply substitute whatever you’ve been using for a protein source as long as it isn’t breaded or fried.
Vegetables: Low-sugar vegetables. Leafy greens, asparagus, peas, broccoli, etc. No potatoes. No breaded or fried anything.

Condiments: I used lots of lemon and lime juice, hot sauce, salsa and salt & pepper. Anything you want that doesn’t contain sugar / sweetener (EG: Ketchup, BBQ sauce). I also cook onions, garlic, carrots and celery with my beans to keep the flavor scale above bland-o.

Example Meals

Breakfast: Egg whites, black beans and fire-roasted tomato salsa (I like Arriba and Jardine’s brands of salsa.).
Lunch and Dinner: Grilled asparagus, steamed broccoli, grilled tuna and black beans.

At the beginning of this diet you’ll be hungry all the time due to the rapid fat burn, so make sure you prepare enough food that you can eat as often as you want.

If you’re eating tuna, thaw an entire package of tuna filets and grill all of them at the same time. Strip steaks, same thing – buy more than one meal’s worth and grill them in bulk, then store whatever you don’t eat in the fridge so you can just grab it.

Same with the beans and vegetables. Steam a whole head of broccoli, prepare an entire bag of beans; or just buy canned beans. Not baked beans. 😉 .

I got the idea for this weight loss diet from Tim Ferris here and he does a more thorough job of explaining it. Plus there are currently thousands of comments below the article containing additional helpful info. I’m simply summarizing my version of it after having done successfully it myself a few times over the past two years.

Give it a try!

Here’s a anecdotal story from my personal experience to illustrate how powerful this diet is. My wife and I were going to Hawaii with her family and I didn’t want high noon photos of me to be all cellulos-ey, so I started doing this diet plus working out regularly a month before we left. My goal was to be as lean and ripped as possible by the time we hit the beach.

By the time we went to Hawaii I was pretty happy with my “beach body”. Food was included in our vacation package (cruise) so I of course gained weight that week but didn’t care, I ate everything and loved it. When we returned from vacation it was easy for me to fall back into the diet routine I had established, minus the exercise (yes, I got lazy). However, due to the diet I still continued to lose fat.

I should mention that I don’t care about how much I *weigh*. I monitor comfort; Do my pants cut into the front of my torso when I sit down? No? Great. So I don’t often weigh myself. It wasn’t until my wife & friends started saying I was too skinny that I stepped onto the scale. I had dropped from pre-vacation 175 to 143 over the span of around three months.

That number scared me, I hadn’t realized how ‘light’ I had gotten. So I stopped. I’m back up to around 160 now.

I’m only sharing this story to emphasize the power of this diet. If you have discipline and follow it, you will burn fat pretty quickly. Once you’ve done it for a couple of weeks it becomes “normal” and you go on autopilot. Just don’t go overboard.

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