How to Lose Weight Fast in 2013 – The Ultimate Guide

A picture of How To Lose Weight FastYou are not alone.

More than a third of Americans are obese and another third are overweight (1).

Only 30% of people in the U.S. can now be considered at a healthy weight.

Being overweight has become the new “normal.”

The need for a solution has never been greater and many people are desperate.

This has caused hundreds of fad diets, bogus pills and magic bullet weight loss solutions to pop up all over the internet.

Most of these products are scams and achieving long term success is rare.

The standard solution, a calorie restricted low-fat diet, is so ineffective that about 85% of dieters fail in the long run (2).

Unfortunately, there are no magic bullet solutions. The crash diets don’t work in the long term and the pills are mostly scams.

But what about those times when you really need to lose some weight fast?

Maybe you need to look good for a vacation or an event, fit into an outfit or look good for your wedding. Maybe you want to look your best for a special someone, or you’re simply impatient and want quick results.

In these cases, there are some things you can do that are actually based on science and don’t require you to buy a scam product that doesn’t even work.

This article will explain how to lose weight fast, using methods that are based on real scientific evidence and literally proven to be effective.

Given that diseases like heart disease, cancer and type II diabetes go hand-in-hand with weight gain, this advice may save your life. Literally.

How to Lose Weight Fast in 2013 – The Ultimate Guide

The most important hormone when it comes to body fat storage is insulin, a hormone that I’m sure you’ve heard of before and is best known for its important role in blood sugar control.

What insulin also does, is function as a “gatekeeper” to your fat cells. Insulin shunts blood sugar into fat cells and tells them to build and store body fat.

At the same time, insulin tells the fat cells to hold on to the fat that they carry, and not to let any of it out.

With a western diet, insulin levels can become constantly elevated. They are high almost all the time, leading to the constant body fat accumulation we call weight gain and obesity.

If you’re carrying a lot of body fat on your frame then you have problems with insulin.

How to Lower Insulin Levels

Carbohydrates get broken down into sugar (glucose) in the digestive tract, then travel into the blood and require insulin to get shunted into cells (including fat cells).

Carbohydrates raise insulin the most. Consequently, reducing carbohydrates in the diet makes insulin levels go down. Way down.

When insulin goes down, the fat cells not only stop producing all that extra fat but also stop holding on to the fat that they were carrying.

Suddenly the body has access to a whole lot of body fat that it can burn for energy. When this happens, the brain figures out that there’s plenty of fuel available and that it doesn’t need to eat so much anymore.

The brain makes your appetite go down and weight loss occurs without any sort of restriction in calories as long as the carbs are kept low.

When researchers compare low-carb to low-fat diets in scientific studies, they need to actively restrict calories in the low-fat groups, while the low-carb groups can eat until fullness (3).

In such studies, the low-carb dieters lose more weight, faster, without counting calories and without being hungry. True story (4).

These are the results from a 24-week study on 53 overweight women, from the University of Cincinnati in the year 2003. The researchers are comparing a low-carb diet to a low-fat diet. Take note that the women on the low-fat diet are calorie restricted, while the low-carb women are not hungry and eating as much as they want (5).

Low Carb Weight Loss Results

These results are typical for carb restricted weight loss diets.

Low-carb diets are also healthier. They improve blood sugar, insulin, cholesterol and triglycerides, and cause a greater amount of fat loss than the low-fat diet recommended by most dietitians (6, 7, 8, 9).

A low-carb diet is probably also the best option to reverse type II diabetes (10, 11).

Despite what you may think, low-carb isn’t any harder than other weight loss diets.

The research shows that low-carb diets usually have better compliance (more people make it to the end of the studies) than the diets they are compared to, mostly because they don’t require people to consciously eat less and be hungry (12).

Reducing carbs and insulin is the healthiest, easiest and most effective way to lose fat fast. It is a scientific fact.

People also report various health improvements on low-carb diets, including improved skin, less acne and improved energy levels.

The only thing you need to restrict is carbohydrates.

Calorie counting isn’t necessary, although you can count calories if you want. Losing weight fast would requires something like a 1000 calorie/day deficit, which theoretically should make you lose two pounds per week (Full article: how many calories should I eat?).

So, how many carbohydrates exactly?

  • Maintenance: 100-150 grams of carbs per day.
  • Steady Weight Loss: Under 100 grams.
  • Fast Weight Loss: Under 50 grams of carbs per day.

You can use the free service Fitday to keep track of the amount of carbs you’re eating.

Be aware that it can take a few days for your body to adapt. It’s called the “low carb flu” and is usually over in three days.

What happens is that your body ramps up production of enzymes and other machinery that it needs to generate its own glucose and burn fat instead of carbohydrates for energy.

In a few days time, you will be “fat adapted” and both dietary and stored fat will be easily accessible to your body’s cells. No more afternoon dips in energy and ravenous hunger between meals, which is fairly common on a high-carb diet.

Foods That Make You Sick And Fat

  • Sugar: Sugar (and its evil twin, High Fructose Corn Syrup) is addictive, very fattening and one of the main causes of the metabolic syndrome (13, 14, 15).
  • Gluten Grains: Gluten is the main protein found in wheat, spelt, rye and barley and may lead to health problems in susceptible individuals (16, 17, 18).
  • Seed Oils: Seed and vegetable oils like soybean and corn oil contain excess Omega-6 fats and should be avoided (19, 20).
  • Trans Fats: These are fats found in processed foods and are very harmful for the human body. Luckily, they’re not being used in food production that much anymore (21, 22, 23).
  • Artificial Sweeteners: Many studies suggest that artificial sweeteners, despite being calorie free, are associated with (ironically) weight gain and the metabolic syndrome (24, 25, 26).
  • Low-Fat Foods: Anything labelled “low-fat” will most likely be highly processed and filled with sugar or other artificial chemicals.
  • Highly Processed Food: Foods that are highly processed are likely to be filled with unhealthy ingredients and artificial chemicals, while being void of nutrients.

You MUST read labels. Even foods disguised as health foods may contain added sugar, wheat flour and other unhealthy substances.

Replacing these with healthy and natural foods (see below) should be enough for the fat to start coming off without calorie restriction or any major effort.

However, this article is about losing weight fast so you will need some additional tweaks.

Since you will be going very low on the carbs (under 50g per day), then you also need to:

  1. Remove all grains (also the whole grains).
  2. Remove Starchy Vegetables (potatoes, sweet potatoes, etc.)
  3. Restrict fruit to one piece per day (preferably berries).

This is temporary. When you’ve reached your goal weight then you can reintroduce healthy carbs like potatoes, sweet potatoes, rice, oats and some others. That is if you want to, many people are fine with eating this way for the rest of their (much healthier) lives.

More info here: How to Eat Healthy, Lose Weight and Feel Awesome Every Day

Healthy Foods That Can Save Your Life

A picture of Weight Loss Foods

You may have heard someone tell you that fatty foods like meat are bad for you, but that is absolute nonsense.

Natural foods that are high in fat are actually very nutritious and healthy, and these should really provide the majority of your calories on a low-carb diet.

Meat, fish and eggs. These form the foundation of the diet. The fat and protein are extremely satiating, allowing you to eat until fullness while still being in a massive calorie deficit.

You should also eat plenty of low-carb vegetables to get your daily requirements of fiber, Vitamin C and other nutrients. Don’t worry, you can eat lots of vegetables without going over your carb limit.

Each meal should be composed of one of three items:

1. Meat and poultry, fish and other seafood, eggs.

  • Meat and Poultry: beef, hamburger (no bread), steak, chicken, turkey, pork, veal. Choose the fattier cuts, they are more satiating.
  • Fish and Seafoods: Salmon, cod, haddock, shrimp, shellfish, trout, tuna, mackarel. Any fish really, the fattier fish are better and carry more Omega-3s.
  • Eggs: It is better to choose Omega-3 enriched eggs. They’re healthier.

2. Fats and Oils.

  • Fats and oils: butter, coconut oil, lard and olive oil. Grass-fed butter and unrefined oils are better.

3. Low-Carb Vegetables.

  • Vegetables: broccoli, cauliflower, carrots, spinach, onions, mushrooms, lettuce, cabbage, cucumber, kale, etc. Eat as much vegetables as you want and try to have some at every meal.

This is not a complete list of foods, just to give you some ideas!

Some cheese, heavy cream, nuts and seeds are fine, but mainly as parts of meals because snacking on them during the day can increase your calorie intake drastically.

Some people recommend eating 5-6 times per day. I personally think this is ridiculous and inconvenient.

I eat 2-3 times per day. When you compose your meals of protein and fat, you won’t need to eat nearly as often and you’ll have stable energy levels.

A typical day for me:

  • Breakfast – 7:30 am – Eggs and vegetables, fried in coconut oil.
  • Lunch – 12:30 – Leftovers from dinner the night before.
  • Dinner – 7:00 pm – Burgers without the bun, with spinach and mild salsa.

I recommend you eat 3 meals per day. If you get hungry in the afternoon, add a 4th meal.

If you want, you can take a break from your diet one day per week (Saturday is great) and eat less fat, more carbs and more calories for one day. Try to choose healthier carb sources like rice, oats and root vegetables like sweet potatoes.

This is the perfect day for a weekly cheat meal where you can have whatever you want.

What About Exercise?

Exercise is obviously important and an essential part of being healthy.

That being said, you don’t need to exercise to lose weight on this plan, but it is highly recommended.

You definitely don’t want to lose weight just to find yourself all loose and flabby.

Doing exercise helps you get the lean and toned look that everyone wants, not to mention that exercise is probably the single most important thing you can do to reduce junk food cravings, feel good and increase your energy levels.

I recommend strength training three times per week, either in the gym or with bodyweight exercises. Also, cardiovascular exercise such as walking or jogging two times per week.

A Meal Plan That Can Save Your Life

Day 1 – Monday:

  • Breakfast: Eggs and veggies, fried in butter or coconut oil.
  • Lunch: Grilled chicken wings (leftovers from night before).
  • Dinner: Cheeseburger without the bun. Serve with vegetables and salsa sauce.

Day 2 – Tuesday:

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover cheeseburgers from the night before.
  • Dinner: Boiled Salmon with butter and vegetables.

Day 3 – Wednesday:

  • Breakfast: Omelet with various vegetables, fried in butter.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Grilled chicken wings.

Day 4 – Thursday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Leftovers from dinner the night before.
  • Dinner: Steak, with vegetables.

Day 5 – Friday:

  • Breakfast: Stir fry with eggs and vegetables. Fry in coconut oil or butter.
  • Lunch: Chicken salad, with some olive oil.
  • Dinner: Pork Chops, with vegetables.

Day 6 – Saturday (optional):

  • Breakfast: Omelet with various veggies.
  • Lunch: Leftovers from dinner the night before.
  • Dinner: Pork Loin.

Day 7 – Sunday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Salad with some shrimp.
  • Dinner: Roasted chicken.

If you prefer to eat out at lunch, try to find places that serve something healthy and low-carb like bacon and eggs, chicken salads or something similar.

If you find yourself ravenously hungry between meals, some baby carrots, a full-fat yogurt, leftovers in a box and a handful of nuts are all great snack ideas.

A Sample Day of Meals

Breakfast: Eggs and vegetables, fried in coconut oil.

Put coconut oil on pan, throw a frozen vegetable mix on top and turn up the heat. When thawed, add eggs and some flavour (salt and pepper, or some kind of spice mix).

Stir fry until ready.

Stir fry with eggs and vegetables

Lunch: Grilled chicken wings, leftovers from night before.

Put spice on chicken wings, insert into oven and bake until they turn brown with a crunchy texture. Serve with some vegetables.

Grilled chicken wings with vegetables

Dinner: Cheeseburgers without the bun, fried in butter.

Add butter to pan. Add burgers and spice. When close to being ready, add the cheese on top. Serve with some vegetables. Put some mild salsa on top of the burgers to make them more juicy.

Cheeseburgers without the bun

If these meals look delicious, that’s because they are! On a low-carb diet, you can eat these foods until fullness and still lose weight. Welcome to paradise!

A Blueprint so Simple a Monkey Could Do It

  1. Do not drink calories (no milk, sodas or juices). Coffee, tea and water are fine.
  2. Avoid sugar, grains, starchy vegetables and limit your intake of fruit.
  3. Each meal: protein, fat and veggies.
  4. Stay under 50 grams of carbs per day.
  5. Exercise! A combination of strength training and cardio works best.
  6. Optional: Take a break from your diet one day per week.

You can expect to lose 5-10 pounds in the first week, although a lot of that will be water weight.

After that, consistent weight loss of 1-3lbs per week is typical, depending on how strict you are, how much exercise you do and much weight you have to lose.

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  1. hi, i just want to add something,some people can follow some restricted diet or any source
    but after a few months down the road they will go back to where they start so its hard to keep it off.My suggestion is CHANGE YOUR MIND SETTING because whatever the mind can conceive & believe “it can achieve.”

    • Agreed with Asenaca. The first starting place is always getting the right mindset for success.

      To many people get the workout and diet plans, and don’t follow through with their commitments.

      Great article Kris, and i’m sure it will serve alot of people well.


    • Ka5walker says:

      I am 23 I started the diet 3 days ago. I have found it easier to cut out sugar than I initially thought it would be! I feel better and the pimples on my face are clearing up :)

    • Hey Kris,
      You might have to update your guide to read 2013.
      Hope all is well, Happy New Year.
      Keep up the great blogging in 2013.

  2. Kris,

    Great outline on how to lose weight fast. Low carb diet + HIIT is an excellent formula. Regarding calorie counting, I’ve found that if I eat healthy, low carb, high protein meals, I feel more satisfied and the numbers take care of themselves. Meaning I’m not hungry throughout the day and still creating the recommended 500 calorie deficit (or more) naturally.


  3. Thanks for the comments guys.

    Alykhan, that’s exactly my point. Lowering carbs makes (most) people not need to count calories because they eat less automatically, and the more a person has to lose, the stronger the effect :)

    • Kris,

      This has been true in my experience as well. It’s so hard for me to go low-carb and still consume the same amount of calories, even though I’m eating more fats (which are more calorie-dense than both protein and carbs).

      The reason is that I increase my protein intake to make up for consuming less carbs, and protein consumption makes people feel full much sooner than carb consumption. So I get full early and have trouble eating enough to reach my calorie goal for the meal.

      I wrote a blog post a while back about how to feel full without eating a lot, and one of the tips I gave was to focus on eating your proteins earlier on in the meal rather than later. This helped me a lot back when I first started to lose weight, and I always recommend it to friends because it’s a small change that can make a huge difference.

      Anyway, I’m a true believer in low-carb + HIIT. It’s what I used to go from 211 lbs down to around 170 lbs in 3 months. Excellent write-up!

  4. Kris, great article. The “Paleo” phenomena is becoming more popular everyday – eating the way our ancestors did thousands of years ago (anything that comes from the earth). I’ve tried all types of diets and a combination of intermittent fasting and paleo style eating is the absolute best way to drop pounds fast. The one point I want to make about fasting is, that it allows you plenty of wiggle room for a few carbohydrate meals (pizza, beer, bread) while still losing weight with no problem whatsoever.

  5. Hey Tim, thanks for the comment.

    You are right, intermittent fasting can definitely make up for the occasional treat :)

  6. Kris,

    nice explanation here. I have definitely found eating fat to be way more satisfying . When I eat more carbs I often feel like I could eat everything in the house!


    • Barry Bridges says:

      What Kris said about insulin being the substance that tells the body to store fat make sense. High amount of carbs, store more fat. Low amount carbs, store less fat. Thanks kris :-)

  7. I went through about every diet on the planet before I started eating similar to the ‘paleo’ diet as someone said in another comment. So far it’s the only one I’ve been able to stick to and have lost a lot of weight, but I do notice I lose more when I cut back on fruits, I guess I’m just really sensitive to sugars/carbs.

  8. I’d much rather change (or tweak) the foods I’m eating instead of counting calories. Plus it’s impossible, in my opinion to count calories over the long term without wanting to stab yourself with the dinner fork.

    Great info about supplements. I try to get my supplements naturally, so I’ll use spirulina and other superfoods I have on hand (cacoa, maca) and take a fish oil supplement.

  9. Hey Kris, I just finished reading your summery on Calorie vs Carbs dieting. Wow!! I am 45yrs old and recently went thru a traumatic event that turned my life upside down. With that experience, I put on 70 lbs! I’m only 5ft tall so you can imagine how bad this is for my health, not to mention the added mental stress of feeling disgusted with myself. I recently went to my dr and started taking diet pills which has helped immensly with energy and the desire to get my life in order. I’ve lost only 5 lbs in four weeks, but that is with no exercise what-so-ever. With this much added weight, my petite frame cannot take the pain of physically doing too much. Frankly it’s embarrassing and I really can’t believe I allowed myself to get to this point. My feet even hurt to stand too long. Ugh!!! I’m going to start the Carb plan and try to find some exercise that I can do without feeling like my bones are breaking in my knees and feet. I will post again in a month and let you know how I’ve done. Summer

    • Hello Summer and thanks for commenting. I’m very excited to hear about your results :)

      • Hey Kris, Summer here. I told you I’d email you back in a month to let you know my progress. Well, I’m happy to say that I have lost ten pounds! I keep my carbs down between 20-30 per day and I feel satisfied. I haven’t missed the carbs at all. I found that when I want something sweet I eat sugar free jello with whipped cream, it’s very good. Also, fried cheese in the shape of a taco shell works perfect for tacos. I’ll email in another month.

  10. This is going to be a little tough for me to do every day so do you have any ideas on how to make it a bit easier. (I usually go out with friends on Friday nights and we almost always have a carb loaded meal plus I love fruit so that may be difficult). I really think that it sounds like the best way to lose weight and improve my eating habits along the way without having to do all the calorie counting so I’m excited to try it!

    • Hello Katy, some people do absolutely fine eating one (or more) carb-heavy meals per week. They even have a name for it, “carb re-feed”. Most people do fine with some fruit as long as they eliminate the wheat and sugar.

  11. Kellycampbell says:

    does this really work for people

  12. Thanx Kris, wonderful info. Indian diets are quiet carb rich, if i may say so. I am working and have a sedentary job. Does reducing carbs lead to fatigue?

    • Reducing carbs may lead to fatigue in the beginning, as your body needs to get used to burning more protein and fat for energy.

      Most people regain their energy within a few days and often feel even better than before.

    • Synthia says:

      Hi Riya,
      I have to agree with Kris. I am in the process of an experiment, so I won’t reveal any names of weight loss plans just yet. I was very skeptical about the energy level as well when I started out on this journey, but I must say a low carb diet has increased my energy by far compared to a calorie-count or low fat diet, and to top that off my weight loss is much faster as well. NOT heavy on the heart fast. Reasonably fast and consistent. We always need to watch the health of our heart when losing weight.
      What I experienced: On the third day of starting out on the low carb journey I want chocolate cake, and I want it NOW. I eat a little sweet treat that is acceptable in the plan and the craving is gone in a short time. After that my energy level increases fast, my stomach starts to shrink, I am satisfied sooner, I sleep better at night (which is extremely important for burning calories), my skin becomes shinier and more alive looking, and I start craving the foods that are good for me. The list goes on and on.
      On a low calorie-count plan I noticed I spent far too much time counting and measuring, and the pay-off was not satisfactory. Compared to the different plans I had lost a fraction of the weight I lost on a low carb plan. Now the meals are quite tasty, so when I am to the point of maintenance I will most definitely incorporate some of those meals, except I will be looking at the carbohydrates as opposed to the calorie count.
      Just be encouraged to try it and let me know how it goes. We all deserve to be healthy, and healthy in a good way. :)

      Kris, I have by now read enough health blogs to last me a few life times. Some of them are honestly quite health retarded. Thanks for a level-headed, wholesome and real life applicable blog.

  13. Hi Kris,
    With regards to iodine, if a person has undiagnosed Hashimotos, a cause of weight gain – it may make the problem worse.
    I added a lot of iodine to my diet last year, not realising it can flair Hashimotos (which I have). I rapdily got hypothyroid symptoms and put on weight. (I generally don’t have symptoms and am not on meds)

    • Hey Julianne,
      were you taking high potency concentrated iodine, or seaweed?

      I’ve always been vary of the iodine drops but I like to have some dried seaweed tablets every day.

      • I was taking kelp and then switched to drops. When my TSH went up to 13 and my thyroid started to enlarge – fortunately I read Dr Kharazzians book, and stopped it. I’ve not increased zinc and selenium, and take a small amount of iodine – as kelp. Things are fine at the moment.

  14. Hey Kris,

    Just an update…. I’ve lost 16 lbs now!!!!!

    • That is awesome, thanks for keeping us posted :)

      • Hi Kris,

        Hey I was just wondering….., if you had to pick three supplements/tea, which would you pick that you think would be the most beneficial? I cannot afford to buy all that you have listed, but I’m ready to add some. I was wondering about the Iodine, Omega 3 and D3. I have already purchased the green tea. Pls advise on what you think helps the most. I still have a very long way to go with my weight loss goals and I’m currently in the competitive field of job interviews and I need to really get moving on the weight loss. Thanks

        • I’d go with Omega 3 and Vitamin D3 (if you don’t get much sun). They’re not going to affect your weight loss greatly but are important for general health.

  15. I started counting calories Jan 2 and going to boot camp 3 days a week. I also play tennis. In 7 weeks, I lost 9 lbs., but I was at a plateau. So, I decided to boost my eating plan some by going low carb. My plan consists of only 5 NET (Total carbs – fiber= net carbs) carbs every 5 hours. I tend to eat less than that! There is very little you can eat that is 5 net carbs or less!!! So, I just pass on it or stick to certain ones like a high fiber pita purchased at Walmart. I have yet to lose another pound and it’s been 10 days, so I’m now adding Zumba for cardio! Wish me luck! I think I need it! By the way, my cravings ARE NOT over! I still want chocolate, and ANYTHING made with sugar!! I don’t understand it.

    • I forgot to mention, I am 45 yrs. old. I weigh 154 and only 5’3″. So, according to BMI calculators, I’m OVERWEIGHT! Gotta love it! I want to lose 24 more lbs. So, I know it’s not coming off overnight.

  16. I just read your “how to lose weight fast” page. I am going to try to follow it. I have belly, arm & upper leg fat & cellulite. I have been struggling with this for awhile. I have a family party at the end of march, I would love to look better & more important…feel better. I have no energy and a very low self confidence. If anyone has anything else to add that would help me, please comment. Summer is coming too, I would love to feel comfortable in a tank top & shorts. (not capris)

  17. Hey Kris,

    Down 18 pounds now!!! :)

  18. I really enjoyed your weight loss formula using the High Intensity workouts with the low carb diets. I also found that I can reduce my cravings by drinking a glass of water before each meal ( and not eat as much ) and most people go around dehydrated which cause more hunger cravings. Great article. thanks

  19. Hey! I was just wondering of how long this may take. I’m 5’5 and 165 pounds, so I’m overweight…how long do you estimate that it’ll take—if I follow this diet?

    • That really depends, what is your goal weight?

      • I’m trying to lose about 50 pounds…

        • Kristjan says:

          Well if you consider that an ambitious goal is to lose a pound of body fat per week, then that would take about 50 weeks, or one year.

          This is why I believe a permanent lifestyle change is the only thing that really works. 50 pounds is a lot, but you should start seeing a noticeable difference and start feeling better within a few weeks/months, if you stick to the plan.

          Some people lose weight faster than that, others much slower.

  20. Hi kris i’ve been trying your weight loss method for about a month now and it’s really working. Thanx, u are really doing a great work.

  21. Good morning Kris,
    I started this Jan 8th 2012. As of this morning I’ve lost 22 lbs!!! Yay for me!! Truely the best thing I’ve ever done for myself.

  22. Hi Kris just wanted to say great site. I was wondering if I can eat any bread? Like 100% rye? Is there any site that can give suggestions for meals?

  23. Nice article Kris. I’m a fan of low carb diets (in moderation) when going for weight/fat loss. I’ve found that either fish oil or krill oil pills also help while on a low carb diet.

  24. I like how you used quotes around “healthy whole grains”…i always recommend people limit grains if they really want to kick fat’s a$$.

  25. Good article but too many people focus on carbs increase insulin. Brad Pilon has done research and shown that protein raises insulin quite significantly as well.

    The reason people get fat in the first place is because they over consume and don’t move around enough.

    To lose weight you just need to reverse what got you there. Start increasing your activity levels and eat less.

    Low carb diets definitely do help, they have worked for me. Low fat diets work as well.

    I find intermittent fasting to work best. Pretty much works just like intense exercise and creates a big calorie deficit by the end of the week with little effort and without chronic dieting.

    • Low carb diets are vastly superior to low fat diets in every clinical trial, that is pretty much a fact at this point. Whether their effect is caused by lowered insulin levels or something else is a subject of debate.

      • Hey Kris,
        I am wanting to start this diet and I was just wondering what intermittent fasting is?

        • It’s a strategic way of not eating for a set period of time.

          For example, not eating (fasting) until 3pm every day, doing a 24 hour fast once a week, etc. There are many different ways to do it.

          You can find lots about it on Google. It’s a very hot topic these days and there’s quite a bit of science to back it up.

  26. Hi Kris my weight is around 130 kg and my height is 185 cm, and i am vegetarian so what i should take?

    • If you’re willing to eat eggs and dairy (lacto-ovo vegetarian) then you can get all the proteins/fats you need from those, especially if you eat a lot of high-fat dairy. Avocados are great too.

      But really I don’t think low-carb is very compatible with a vegetarian diet. You should see good results by minimizing sugar and refined wheat though, without going low-carb.

    • I’m vegetarian too and was looking for something to help kick start my energy levels. Have just bought ‘The vegetarian low-carb diet’ book by Rose Elliot. Not sure how good/effective it is yet, but may be worth a look for you?

  27. Hi Kris, I’ve just started your low carb diet but it seems scary I wish I can go on, I really want to lose weight sooooo soon.

  28. Hey Kris really great article.

    I will take your advice and tips into account. I have actually started to create a plan about weight loss and blogging the progress from the very beginning.

  29. Hey thank you for this great article. Currently weigh 260 pounds and going to start this low-carb diet tommorw. Wish me luck will post in one month and can you tell me some tips i am 18 and dont know many exercises, anything that can help me i want to change badly.

    • Kristjan says:

      Hello Sal. Any form of exercise is great, preferably something you enjoy doing, because that is what is easiest to stick to.

      Walking, swimming, jogging, hiking, etc. are great forms of low-intensity cardio. It really helps to lift some weights too, so if you have access to a gym then you might aim to go there about 3 times per week.

      There’s also plenty of bodyweight workouts that you can find for free via YouTube, if you don’t have access to a gym.

      Please keep us posted with your results :)

  30. this article shouldd help im
    14 years of age and weigh 193 pounds i need help my family has never been supportive except for a select few i participate in a group called tops but it didnt really help me its more of a cofee club although some groups could help stress and anxiety invade my life although ive been blessed with the girl of my dreams my one question is could this system help the common teenager

    • Yes, this can work for teenagers as well. But you might have a problem when it comes to buying the right foods, you’re probably going to have to deal with your parents for that one.

  31. Wow, I just came accross all this wonderful info. I did the Low Carb thing a few yrs ago and it work so well. Gonna make it my live it progran instead of a diet program. After menopause I gain about 70lbs thanks to the Hormones the Dr put me on. How I am doing all natural supplements for the Hormone thing. And ready to get the ole school girl figure back. Have a friend who just open a CrossFit gym and he is gonna train me for free. What a great support system, God has sent my way. My husband passed away in 09 left a real empty place in my heart. Not to feel of get up and go. But now I am gonna get my grove back. 54yrs old is to young just to give up. Thanks so much for making this sounds so easy. Starting weight is 216 and at 5.4 that is way to big. Ready, Set, Go!!!!!

    • Healthy eating is definitely meant to be a lifestyle, that’s the only way for long term success.

      I’m a big fan of CrossFit myself, definitely one of the most effective forms of exercise and also accessible to regular people.

      I am very sorry to hear about your husband.

  32. is this method good for a two months old pregnant Lady

    • No, not at all. A pregnant lady should do what her doctor says and eat a lot of healthy and nutritious foods.

  33. Chris Alderson says:


    If you are doing the high interval training, something like Crossfit, what do you recommend as far as a post-workout supplement would go? If you are trying to stay low carb do you have any ideas?

  34. it was great it helped me a lot thanks a bunch

  35. I am losing weight for charity(and for myself) and been having a personal trainer for the first 6 weekS , and everything you have said is what he has said to me , I have lost 18lb in 9 weeks and feel full of energy , the last two weeks have been out a lot and have lapsed a little and omg I no it on the scales , after reading all these possitive posts I am now back on my mission . Thanks all and thanks kris for giving everyone this great advice x

  36. HI there….I’m 5′ 8″ and weigh 226 pounds. Ive been trying to lose weight for awhile. Weight watchers was working for me to a point, because it showed me how to watch what I put in my mouth and be conscious of foods, but it’s tiring to constantly calculate points, which is why I stopped. It really hit me though when I overheard a customer at work refer to me as ‘the heavyset girl’. I’m sure you can imagine the blow to my ego with that one. Especially when the only other girl there is petite and gorgeous. :-/
    I have two questions in regards to this diet:
    One is: my boyfriend and I use olive oil for EVERYTHING, because we feel it tastes better and in comparison to some other oils is healthier. I’ve also always thought it was better than butter, health wise. We use it for sautéing, frying (although not deep frying, we don’t do that often) in salads, pastas, etc. What would you recommend as a good replacement for using so much oil in cooking? I’ve been trying to find one for awhile because I know how unhealthy it is!
    Also my second question is this: how do you avoid eating those foods you love without feeling cheated? I want to lose weight, not food I truly enjoy. I realize there is no easy answer to this, but I love baking and cooking and I hate the thought of just cutting out stuff I love, like cheesecake. :(
    I’ll keep you posted on the weight loss and going to take a survey of my kitchen now!

    • Personally I like to cook with butter and coconut oil.

      It’s tough to give up the foods you love, but avoiding junk foods is necessary to lose weight. If you have a very strong willpower, then you can have a little bit every now and then.

  37. So I went through my kitchen today. It would be a horror story to you guys: one cabinet dedicated to pastas and pre-boxed pasta dishes (pasta roni’s) and another to potato chips, pretzels and potatoes. I also took a walk to my grocery store and started thinking about how many aisles I should avoid from now on, and I ended up with less than half of the store!
    I just want to say, to those people who seem discouraged by the idea of this because of the daunting task it may seem, keep in mind that this does not mean cutting out every single carb in your diet. I had to remind myself having bread for sandwiches and pasta as a side dish once a week does not mean I’m failing.
    I also want to point out that there are a lot of food lovers out there who enjoy cooking that would have a really hard time never making spaghetti or lasagna again, and maybe you could put something in your article about how often to eat meals like these. I say this only because it feels like you’ll never eat them (high carb meals that you might really like) ever again, and that can be hard! My suggestion is to save the high-carb meals for special occasions, like when you visit family or go out to eat. That way it can be a treat. This is how I’m looking at it after a day of pondering. I guess I can apply this to cheese cake too, right?!
    Thanks again for the article!

  38. Jennifer says:

    Hi Kris,

    Thanks for taking the time to add research to your article, something I very much appreciate!

    I find myself to be a very health-conscious person. I visit the doc regularly & take the vitamins I need for health and particular ailments that I am genetically stuck with. (minor heart condition & migraines). However, I read a line in your article about sugar being addictive and I thought “that’s me!”. Do you have any suggestions on how to cut out sugar for a sugar addict? Primarily I use it in coffee and I love to bake but I do most of that around the holidays and an occasional birthday, but I wouldn’t pass up a chocolate chip cookie if you put one in front of me! I’ve tried variations of stevia but its just not the same.

    I’m not overweight by any means but would like to lose maybe 10lbs or so and also make a lifestyle change before my sugar addiction gets the best of me. :)

    Thanks for your time!

  39. Hey Kris can u plz help me i need to go to a ceremony after 1 week my weight is 60 kg and want to be at least 55kg can u plz tell me a crossfit program which is easy to follow as I am just 12. I have first lost my weight by reduction of calories and skipping, should I continue with this?

    • Hello Ben, I’m afraid you’re not going to be able to lose any noticeable weight in a week. But if you adopt a lifestyle change, start eating healthy and exercising regularly then you should see results within a few months.

  40. thanx for the briefing. i was diagonised with thyroid disorder a year back. and i was very prone to obesity. but a few months back i unknowingly switched from carbs to oats. and it worked wonders. i had my usual vegetables and fruits and i kept oats for the main meals. now my TSH level is completely under control. i have got no idea if the medicine worked or the low carb diet. im still sticking to this diet. i think i will follow your advice from now on.

  41. Thanks for putting together an evidence based nutrition site, Kris! I teach evidence based research at a University, so I appreciate seeing someone use it in the real world. Anyway, I just started a low carb UK based diet, the Harcombe Diet and so far…it’s rough, but its only day 5. I have a quick question – in the Harcombe Diet she outlawed anything that’s a chemical – so all sweeteners. According to your research, Kris, should sugar free foods (like the Jello mentioned earlier) and using a small amount of splenda (I like one packet in my coffee) be outlawed or just limited as well? After reading your site, I think I like your diet better – less restrictive and more conducive to an American – too many liver & anchovies recipes in the book :D. Thanks again!

    • Kristjan says:

      Hello Angie, thanks for the feedback.

      When it comes to artificial sweeteners and such, I think everyone needs to figure out what works for them. If you feel good while eating them and they don’t give you cravings then they may be okay for you.

  42. Hi Kris,

    Thank you for this wonderful article, this is really very informative. Kris, I am from a vegetarian family which used to food of grain products, fruits & vegetables, so can you please tell me the food (fruits, vegetables) that I need to consider in my diet.
    I will be very grateful to You.

    Thank You.

    • Kristjan says:

      Hello Ram, thanks for the comment. I honestly do not know much about vegetarian diets so I don’t really have an answer to your question.

  43. Hi kris,
    This article is quite informative, I’m six foot one, nineteen years old and 225lbs. I’ve been going down the gym a lot recently and tried counting the calories but it’s really difficult.
    I’m going to give this a go as of tomorrow, I’m going to Spain in three weeks and I need to lose as much weight as possible before then. I tend to drop or off quite quickly, so the plan is to lose at least 10lbs in that time. I really hope it works, do you think this diet is compatible with protein shakes? I’m doing a lot of cardio and weight training at the moment so I am having a lot of protein in my diet already. I will let you know how I get on!

    • Hello Chris, yes I think protein shakes are absolutely fine as long as they don’t contain a lot of sugar. I like whey protein myself, with chocolate flavour. Love the stuff.

  44. avinesh says:

    thanks for the advise but my comment is that how many days it will take to be fit in weight

    • Kristjan says:

      That depends on how well you will do and how much weight you have to lose. Could take months, perhaps even longer.

  45. I used to do low intensity workouts and got nowhere, sites like yours helped me realize the importance of jump starting ones metabolism :)

  46. I am 16, and weigh 130 and i’m 5’4. Is that bad? I wanted to start this low carb deal. Just want to make sure it’ll work!

  47. Ms. Dee says:

    Hi Kris, Nice article. I will be trying this soon and will keep you posted. I will be 50 in 3 months and my saying is “50 by 50″ not sure if it can be done, but I am shooting for it.

  48. It really works, I lost 10 kgs in 3 months, thank you very much!

  49. Can I lose weight in just 1 and a half week following your methods?

    • You might lose a little bit of water weight but 1 and a half week is way too short of a time to lose a significant amount of body fat.

      Think months, not weeks. And the only way to permanently keep the weight off is by adopting a lifestyle change.

      • Hello Kristjan. I am 142 lbs and height is 5″2. I wanna lose 20 I workout in evening. What should I consume after workout as I am a pure vegetarian. Can I drink only soy milk and a fruit?

      • Hi Kris, as I am a big lover of chicken, can I have boiled chicken?

  50. Hello Kristjan.

    I am trying to lose 20 pounds and I kinda believe in the whole “don’t eat carbs things” but why can I not eat fruit?

    I started two weeks ago and fruit was pretty much all I ate, was that wrong?

    Thanks for your help.

  51. hi,
    im trying to lose 7 poumd in i week 6 days !
    will this definitly help me if i do most of your stuff there ? :)

    • You might be able to lose 7 pounds in that time if you are very strict and go low on the carbs. However, most of the weight will be “water weight”. It is impossible to lose 7 pounds of body fat in such a short amount of time.

  52. Mugisha Austin says:

    This an extremely good Article

  53. Thanks for everyone’s help!

  54. I’m all for low carb, but as the father of a type 1 diabetic you are presenting inaccurrate information about insulin.

    “What insulin does, is literally tell the body’s cells to store energy (fat) and prevent them from releasing energy.”

    Insulin is a hormone that allows glucose to enter a cell. It does not not tell a cell to store energy. Without insulin, glucose builds up in the blood system and your cells receive no access to energy, and putting your body goes into starvation mode – to the point where fats and muscle are metabolized into glucose. Please don’t present false information.

    • I am well aware of what insulin does. It has many different functions, which are way outside the scope of this article.

      What I am referring to, given the subject at hand, is the role insulin has in regulating fat storage at the level of the adipocyte, which includes telling these cells to store energy.

      But I’ll change the sentence a bit, and have it start with “one of the functions of insulin is to —“. It is more accurate this way. Thanks for the tip.

  55. Hi Kris,
    Having read your article, reader’s comments and your responses, I am more than convinced that you are confident of what you wrote about.
    I am starting out with this low-carb diet and I hope to give periodical reports as I go along. For two reasons- as an additional proof that it works and for you to be my guide as I go on.

    Counting on your support. I would like to ask, what can be a reasonable weight loss expectation in the first month?

    Thanks for posting. Keep up the good work

  56. Hi Kris,
    I left out something. As an addition, I wanted to mention that I go for 60mins dance aerobics 2-3times a week and play tennis for 45mins once a week. Would these make up for HIIT or do I need to do some things differently?


  57. Remy, it is difficult to predict how much weight you lose, but keep in mind that part of the initial weight loss will be water weight.

    Maybe 10 pounds, half of that being body fat. A rough guess, you might lose either more or less.

    From your description you have your cardio in check, I wouldn’t add HIIT to that, but it would be a good idea for you to lift weights too, about 2x a week.

  58. peterson Aine says:

    i want to know how to lost weight

  59. this sounds great. i’m 147 lbs and would like to lose 25 lb. will update my progress. thank you!

  60. Barry Bridges says:

    Hi nice blog..The single biggest thing that bulks on the weight is sugar. Even the things that have sugar in them, like alcohol, cakes & soft drinks. Eliminate sugar out of your diet & you’re on a great start to losing weight.

  61. Hi Kris,
    I’m so frustrated! I’ve tried the vegetarian approach, the fasting approach (although, not too long), I’ve tried walking 6 miles a day, lowering my calories to 500 per day, I’ve even gone so far as trying the HCG diet. I’ve failed every time. Each time I have felt defeated so much so that I usually give up and begin eating crap again.

    I was 125 pounds in 1995 when I began to gain weight rapidly. I was dx’d with Hashimoto’s Thyroiditis at that time, I was essentially warned that I would gain more weight over time but that if I took this little pill called Levothyroxine, I’d be just dandy and my weight would come down. Well, that was 18 years ago and about 60 pounds more have made their permanent home on my hips, butt, and thighs. I use to model, now I’m a fatty. In fact, I was called Twiggy at one point, now I have encouraged family members to drop the charming family name for a much truthful name…Biggy.

    I’m not sure if I will ever lose this weight, I’m not sure if my hair will quit falling out, and I’m not entirely sure it really matters now that I’m getting so old it will not matter…I just turned 45. I’m tired of the extra weigh; I want to believe in something that will help me lose this excess weight. I’d love a guarantee of some kind, that if I approached this weight loss journey one more time using your approach, that I’d eventually lose the weight without destroying my kidneys from consuming all of that extra protein.

    I’d also like to give you some advice from patient to future medical doctor…listen first to the patient…then add your own advice. Every BODY is genetically different than the next person. One method of weight loss may not work for someone with hypothyroidism, for example.

    I’m going to give this one more shot. I figure at my age I probably I have about 30 years left on this earth, maybe fewer being that those with Hypothyroidism have issues with heart disease and other autoimmune disorders. I suppose one more shot is worth the method.

    To those of you who do NOT have Hypothyroidism, remember those of us who have a much difficult time losing weight and would love nothing more than to have your body and it’s amazing ability to RAPIDLY lose weight with less effort than those of us with compromised immune systems.

    Thank you Kris for the wonderful post! I’ll keep you updated on my (hopeful) progress!

    • Hello Mary, thanks for a great comment.

      I definitely agree that everyone is genetically different, and that doctors should listen first.

      Unfortunately there are no guarantees, but there’s a lot of scientific evidence for low-carbohydrate diets being very effective, even more effective than controlled low-fat calorie restriction. I don’t know if it can turn you back to Twiggy, although I have my fingers crossed.

  62. Mary, it sounds like your meds are not optimal. You may need a different dosage or you may need to try a different med (i.e. I take NatureThroid and others I know take Armor, Synthroid, etc.). I also have problems with low magnesium, D3, B12 – all of which I supplement for. From what I understand, this is pretty normal for Hashis people.

    Are you gluten free? Hashis people should be gluten free. It’s helped me. I’ve seen a lot of people say they do best going grain free (I’ve wondered if this would be the case for me too). If you are going to try this diet, then gluten/grain won’t be much of an issue anyway.

    You may have other AI issues not discovered yet. My Dr. and I are still figuring mine out.

    My Dr. just suggested I go on a ketogenic diet. He’s hoping this will take care of some of my symptoms. He also feels my insulin levels are extreme (going from high to low) when they should be more even. This diet would definitely help with the latter.

    Good luck to you!

  63. Steven Brynoff says:

    Great article, thank you for summarizing the extant knowledge and weeding out the chaff. We have also seen weight loss results with homeopathy (not HCG), and would love to chat more about it if you are open. Thanks. Steve.

  64. nancyskinnypants says:

    in the second sentence after your large heading “Scientifically Proven Method” you spelled bare wrong. you wrote it like Bear……

  65. I am just stopping by to say that I have enjoyed the information on your site; it’s nice to read stuff that is well written. You have a lot of good information. Keep up the good work! Thanks

  66. Cynthia del Hierro says:

    Hi Kris,

    Thank you. Thank you. Thank you.

    I have been struggling with weight loss since puberty, and I’ll be 28 in a few weeks. I am currently 246lbs and 5’6″. So I know that I have a lot of work to do. I hate exercising and have a genetic heart condition, Tetrology of Fallot. I have undergone 2 major open-heart surgeries within my life time. So naturally, my cardiology team has concerns with my ability to exercise, which, I really hate to do anyway. So that leaves me with liposuction or controlling my eating. Surgeries suck and are expensive, been there done that. So controlling my eating it is. I know this will work for me, I’ll just need to keep at it. I will keep you posted.

    By the way, for people who try to pick apart this article, you should be ashamed. Kris has gone out of his way to put together this article to help people who are in desperate situations and are looking for help. Please try to understand the level of knowledge and research it takes to put together an article like this. I have a Bachelor’s Degree in Biology and understand the level of work and dedication it takes – and scientifically, Kris’ writings make perfect sense.

    Kris, thanks again. I’ll keep you posted.


  67. Leighton says:

    Great article. I’ve been struggling with weight loss for the most of my life ( i’m only 28).. About 4 months ago I decided to try the Dukan diet which is essentially/close to what you have been talking about. It has worked so well for me and I find that I can now have the occasional treat and still maintain my weight loss. I did feel like crap for the first few days with no energy but that went away and with consistent exercise I was able to loose a total of 24kg. I’m no personal trainer or nutritionist but I really did find that the foods I ate made up about 90 percent of my weight loss rather than more exercise. I still found this very informative.

  68. Your post was very thought provoking.I have been struggling with my weight for years and i am 40 now! But last year i finally stop yoyo dieting and decided to eat healthy. I learnt about having a good eating habits when i decided to become a semi vegetarian. I have already lost half a stone i am so pleased. But now i have had a taste for the vegetarian diet i really want to make it a lifestyle. I recently heard about a new vegetarian lifestyle course called The Vegetarian’s Beginner’s Guide 30 Day Course on twitter that helps people ease into the vegetarian lifestyle. I can’t wait to get a copy.

  69. Hey that so that if you follow a particular workout for a long time your body stops responding to that and you stop losing weight.

  70. Hi Kris,

    I’m not new to this information, in fact I’ve embraced it in the past. But when life goes crazy, it’s easy to lose track. All of your information has really been a helpful reminder about what to eat. People are so stuck in the “I have to have some sort of carb with every meal” mentality. Not true! What’s wrong with just vegetables and meat for dinner? Thanks for the info, very inspiring.

  71. Hi! Im a teen who has been trying to loose weight for some time, i have no health issues just trying to get fit and loose a coupke of pounds. I got to the gym 3 to 4 times a week doing cycling which is HIIT and then muscle training. I havvent seen results yet, and I hear dieting is not so good when youre under 18, but any diets that will help me reach my goal?

  72. Glenn Squires says:

    I am just stopping by to say that I love the information on your site; it’s been great information and I will be back.
    Thank You

  73. I have a question, what would be a suggestion for breakfast as most cereal’s contain wheat and sugar. Most yoghurts contact lots of sugar and I am time restricted in the morning so can’t do eggs….any ideas?

    • Kristjan says:

      It only takes a few minutes to cook eggs.

      It’s worth it to sleep 10 minutes less in order to start the day with a healthy and satiating breakfast.

      Leftovers are great. If you can find yoghurt that is sugar free then that’s great too. You can have some fruits and/or nuts with it.

  74. All the information on this web site is obvious but requires a lot of activities… There is no need to work out nor count calories nor follow a plan in order to lose weight. You can switch to vegetarian food, for example and eat fruits, vegetables and nuts and you will have good results. Stop eating pizza, hamburger and other snacks, i.e. junk food. Ingredients in the junk food make you addictive and you want to eat this food again and again. Moreover, stop mixing fruits, vegetables and dessert. It’s a lie that certain types of vitamins can be found only in meat and milk… I lost weight following this simple diet and I’m too skinny now :). Good luck

    • Kristjan says:

      It’s not a lie. You can’t get Vitamin B12 in any amount from plant foods.

      Plant foods are also poor sources of protein, Omega-3 and creatine.

      Animal foods are required for optimal health, although a rare few people do okay on a vegetarian diet. These people will need to take supplements though.

  75. About an year back i did atkins diet and i lost about 10lbs in 1 month but now i have gained 20lbs more as i stopped that diet.

    don’t you think eating protein becomes fat and in longer run it makes you fat,
    even doing low carb diet puts you in ketosis which can make you diabetic in long run….do check me if i am wrong or i am misunderstanding.

    thanks alot.

    • Kristjan says:

      Do I think eating protein makes you fat? No.

      Does ketosis make you diabetic? Absolutely not.

      If you do a “diet”, and then stop doing it, then you will gain the weight back. This applies to every weight loss diet.

      That’s why it is important to change your lifestyle. This is the only thing that works in the long term.

  76. Great article! I’ve gained nearly 40 pounds in five years, and I’d like nothing more than to get back down. This method seems logical to me, so I think I’ll try it! I belive my biggest problem will be to eliminate my weekend drinking. Any tips on weight loss and alcohol?

  77. Fruits, vegetables and nuts contain enough protein. The only problem is your body is not clean that’s why you get only small amount of vitamins and nutrients. You need to clean your colon, liver, kidney, etc… There is no need to take A lot of additional chemical supplements that contaminate your cells and blood vessels, all your body. I believe that all artificial supplements and vitamins are not that good for our bodies. They have temp effect only. It’s much better to get all necessary vitamins from unprocessed fruits and vegetables…

    • You obviously have no idea of how the body works. Please stop spreading misinformation.

      • Hey Kris, I understand I’m probably the only one who doesn’t agree with your recommendations as opposed to others thanking you for them… And everybody has equal rights to leave their own comments here, right? I’m not spreading misinformation – I was able to lose weight using this method (see above): I didn’t work out at all, didn’t take any supplements and vitamins, didn’t bother myself by counting calories, didn’t have enough sleep! Stopped eating junk food, meat, etc… And it worked – I’m too skinny now :). Please, don’t get me wrong – I’m just trying to help people :)

        • Yup, I almost never moderate comments unless they are extremely rude, which happens from time to time.

          Everyone is entitled to their opinion, I just think some people need to be careful of assuming that what worked for them will work for everyone else.

          Vegetarian diets don’t make much sense from a biological perspective as humans are designed to eat and thrive on animals as well as plants.

          But there are a few individuals who do great on them. If you’ve found something that works for you then I think that is awesome and you should definitely stick with it.

          • there is no evidence that humans are designed to eat meat. Visa versa many facts do show that humans are like herbivores. For example, their intestines are very long as opposed to intestines of carnivores. Moreover, carnivores have a very small appendix. Human’s appendix is bigger and gets contaminated if he eats a lot of meat… you can check this info here

          • Evidence = if humans don’t eat animal foods, they die from a B12 deficiency.

            You didn’t cite anything remotely conclusive, just vegan propaganda ramblings that aren’t based on any science whatsoever, and is full of false claims.

            For example, the pH in the stomach is around 1.0, not 4-5 like the article you linked to suggests.

  78. Nicola 30 says:

    I just want to say I’m not much of a reader but this article was great.
    I will start today and hopefully lose some weight. I have a shocking lifestyle when I think about it… Smoking, drinking and eating all the wrong things.
    This article has motivated me into wanting to address the above obviously I want to lose weight as I’ve googles weight lose. I’m currently 12.5 stone and only 5.7 tall so very overweight.
    Just an additional point, I read some previous comments and think that a) there are a few picky people who care to challenge you on things and b) think it’s great that you take the times to answers peoples questions

  79. Great article. In my opinion, log EVERY piece of food or drink you put in your mouth, minus water. Being held accountable will truly make a difference. At the end of each day when you see (in writing) everything you have eaten or drank, it can be quite frightening. Especially when you don’t think you “ate that bad” that day. It will encourage you to make healthier choices as each day passes. Then before you know it, the weight starts coming off. Amazing what the mind can do….like running a marathon :-}

  80. I like this article and I’m going to go for it.I will let you all know how I’m doing.

  81. First of all I apologize for my comment if I have some problem in my writing because i am persian. After that I can say your article was great. Do you know till now I lose weight 3 or 4 times during 5 years with ignoring sugar and fat. Also I do aerobic professional but after a while it went back. Last summer after a short pregnancy I gain weight again and now I can’t lose it. Can I ask a favour, do you have any suggestion for me?

    • Sorry I forgot to say, my doctor tell me to take reductil tabs for 2months. By the end, I take a multivitamin 3 times a week and vitamin E two times a week.

  82. Filizzola says:

    These tips are great! Keep posting!

  83. Johnny F says:

    Stumbled across your website by chance whilst Googling earlier today. Thanks for a great article Kris, seems to make a lot of sense. Will have to have a good rethink as we have all been into low fat dairy, wholemeal bread, pasta etc for a long time. Perhaps we’ve been led into believing they are healthy options….

  84. Barry Bridges says:

    Hi all, Kristjan I am in agreeance with what you talk about. I think it is funny that people come in here, saying vegetarian is the way to go & there has been numerous studdies, that prove animal products can go increase your life.

  85. hey read almost half of the comments along with the prescription…….me i am an indian and our diet includes much of carbs…i try control them bt atlast i feel hungry….see i am a non-vegetarian bt sumtimes also feel that it is the main reason behind it………me am teenager [15]…i want sum clues to educe my weight even by consuming carbs in my meals……i am an actress here and have got offers furthjer…i wanna look fit ant and slight slim on screen!…..pls help me out!

    • Kristjan says:

      If you can completely cut candy, refined wheat and other junk foods out of your life then you should see respectable results. Exercise is incredibly important too.

  86. ishani dash says:

    I think in most of the places u have written about controlling food. But exercise is more important than this. Well! i will try & see what happens.

  87. i love everything about this!! it seems so easy, i am most defiantly doing now.

    ill stop procrastinating and start :)

  88. I am 6 foot 4 inches tall and used to weigh 335 pounds and I am now down to 245-250 pounds. I play basketball alot, which has helped a ton. I changed from eating ground beef and hamburgers to eating ground turkey and turkey burgers (actually cheaper than beef right now as well). I also switched from regular soda to diet soda, but am trying to get away from the diet soda as well and switch to just water, but it is tough. I have dropped from a size 50 pant size to a size 38. I just turned 27 years old. I feel alot better about myself but at the same time I can’t seem to lose my love handles. It’s annoying, with everything I have lost I just can’t get rid of them. Mostly all I eat is salad, boneless skinless chicken and turkey. I try to exercise as much as possible, usually basketball 3 times a week and weights with some running 2 or 3 times a week. I just can’t figure out what to do to get rid of the weight in my midsection. I’d like to drop another 20 pounds before I start putting on the muscle. I just feel lost on what the best way to get where I want to be. Everyone keeps telling me that I look great, but I don’t see it myself. I see a huge difference, but I’m not near where I want to be.

    • Maybe it’s time you start working on the muscles. Then when you’ve added some, start cutting down again.

    • Hi Jeff. I used to drink diet soft drinks (aka sodas – I’m from New Zealand so my terminology may be different). Now if I want a cold drink that isn’t water, I have a glass of club soda (sparkling water) with a tablespoon of lemon juice in it. It tastes like Lift but not as sweet. (Not sure if you have Lift where you live but it is, obviously, a lemon flavoured soft drink.) If you don’t like lemon you could probably use orange juice or mash up some berries etc.

      Thank you Kris, for your research and informative articles. I went low-carb three weeks ago and have lost 4kg.

  89. Gareth says:

    Setting off on this kinda plan tomorrow. Target loss is 3 and a half stone. Are supplements like a protein shake ok to use, not everyday but from time to time?

  90. precious says:

    Haai I just want to be clear about food I need to eat,and explain to me what are carbs food and calorie.if u can list it for me,em weighting 90kg and I want to loose more wight.

  91. Great post. Saving this…

  92. Hi Kris,

    Have struggled on many many diets and have resorted to googling how to lose weight fast when stumbled over this page!
    I love all the feedback you give and recieve
    Need some motvation to get started (other than the fact of needing to lose weight) Please just give me a word of advice that i can remember on my journey

  93. Avilesh says:

    Gr8 work guru Kris …. I have already shared the article with dozens of people known to me …. No meal in India is sans high carb component which I see is the only reason of pot belly in majority … Also, a big time recommendation to central asians who treat carbohydrates as staple …

    Live best ….

  94. Hi Kris…….. Summer here. I haven’t given an update in some time. I’m very proud to say that I have lost………. 32 Pounds!!!!!! :)

    The weight comes off a little slower now, (started in January) but I steadily lose a pound or two each week. If I skip a week of losing it never fails that the following week I lose twice the weight.

    I still have 30 more to go, but most importantly I have changed my life forever. I used to go to Starbucks at minimum of twice a day and get a Venti Carmel Machioto, the calories are actually not that horrible but each drink had about 45 carbs. Today, my carb count for the whole day is less than one of those drinks. I usually try to stay around 20 to 30 carbs and once you get started and figur out some things you like, it’s sooooooo easy. Atkins peanut butter cups are a life saver! lol.

    Good luck to all of you…… especially women over 40. I have delt with being “hippy” all my life but after 40 it’s a whole other issue.

    Kris…. Thank you!

    • Thank you Summer, these are incredible results. I really appreciate you keeping us updated! :)

      • Summer, that is fantastic! I really appreciate you sharing your success. It really helps me feel motivated.

        Kris, I’ve never struggled with my weight until I got aplastic anemia. Before I got sick I weighed 105 pounds (I’m 4’10”). I was so active I never put much thought into what I ate and unfortunately continued to do so after getting sick. I began gaining weight and it seemed like I tried everything: Jenny Craig, NutriSystem, SlimFast, etc. but just kept gaining year after year. All anyone told me was to cut calories and exercise. Yeah, I’d like to see them try to exercise with a hemoglobin of 7 or 8. There were times it was all I could just to wake up, eat, go to work, come home, and collapse exhausted. It just seemed that none of the experts had any useful advice for me. As I’ve mentioned in a post a few days ago, it was through years of trial and error that I learned that eating protein and veggies kept me feeling full and helped me to lose 45 pounds. I topped out around 230 pounds (which is horrible for someone my height), now I’m 185, and my goal is 115 (I’ll likely never be 105 again, so I’m trying to keep it realistic). I now do some light exercising, but not as a means to burn calories but just to keep fit & flexible. I know now that the bulk of my weight loss will have to come from what I eat, so I don’t sweat it if I can’t run a 20k marathon. I take this as a journey to healthy living. I don’t think, “I want to lose x pounds in x weeks”. As long as I’m going in the right direction, I’ll eventually get to my destination.

        What you say make sense and explains why this has been working for me. I wish I had figured it out years ago. I am so glad you’re doing this. Thank you so much!

  95. Thanks for all the useful info. I have polycystic ovarian syndrome, so i’m suppose to eat a low carb diet anyway. Reading this article about weightloss gave me a little more inspiration. I like my pasta and mashed potatoes,and me and my hubby love to cook, so its a bit challenging to stay away from grains etc. but i’ve tried to slowly incorporate high protein in our meals. Slowly but surely i will get there! my husband is on board, so thats great!
    I’m not too overweight, i’m 5’3″ and wigh 130 pounds, i’d like to lose about 15 pounds and maintain it- wish me luck!! Good luck to everyone out there!!

  96. ženeva says:

    I’m 5’3” inches tall and I have 130 lbs. I really want to reach at least 110 lbs.
    Any good tips?
    Thank you!

  97. 6lbs. so far kris!!!! proud?

  98. Lol motivation kris! I thought we were friends.

  99. Hi kris
    I am about 4 stone overweight with deep seated emotional
    Problems. I’m getting professional counselling weekly and
    am trying to like me again.
    Could you please advise me on specifically what to eat or what
    not to. Eg I have oats and brown sugar for breakfast with coffee
    and brown sugar.
    For lunch tuna salad sweet corn tomatoes peppers
    Dinner lamb chops roasties and lots of veg beans carrots
    Peas I love veg.
    I have a lot of dairy yoghurt actimel milk.

    Please can you help and thank you for a very good
    good inspirational article.

  100. Claudia says:

    I was just wondering of how long this will take. I’m 5’7 and 168 pounds, so I’m overweight. How long do you estimate that it will take if I follow this diet tips?

  101. BobMarly says:

    OMG!!! Does this really work, let me know, then I will give a go……..

  102. Great site, like what I read well done, Keep up the good work

  103. Claudia says:

    Well i think this could be a little bit tough for me to do every single day huh. Let me try this one, i hope that this will work for me. What i usually do to reduce my apatite is to drink lots of water before meal time so that in this way i may avoid eating too much.

  104. Courtney says:

    hey kris, maybe we could email and I can give you a little more info on me? my weight has always been an issue, but now it’s effecting my life, not only physically but mentally.

  105. kristine says:

    hi kris!
    i love ur article! im 30, 5 feet tall ,165 lbs..overweight! i want to lose some of these pounds and be back to my pre-preg weight of 115… how much time till i lose them without exercise? im asthmatic and cant really work out intensely….im trying to avoid rice and bread.hope i can make !!!

  106. Could u tell me how much weight a peron could lose between no and august. Some people say as much as u want but u cant just lose the weight over night. Ant advice would be nice

  107. Hey there, I will share my story too. I have never been extremely fat but I have never had the lean body I want to. I want to loose 5-6 kilos to be satisfied. I read thousands of books,articles,information on dieting, nutrition, exercising, tips etc. I managed to do all things right for about two months (including exercise 3-4 times a week) but I noticed a very small difference on my body. I was of course very happy about that but then I forgot everything and started eating like crazy and gave up the gym – that was because at the same time I was furious that it took me soo long time to see sooo little difference on me. And now I do not have the motivation to start over again. I think that everything I do will be wrong, even if I am eating the right things and I will see no results again.

  108. Hey Kris, I can’t remember how I came across your blog, but I am glad I DID!!
    I always love reading your insight on everything as I have struggled with weight problems and eating habits until recently.

    I just have a few questions perhaps I missed over on other blogs, do you recommend cheat meals? And also – i weigh about 206 lbs and I am increasing my muscle mass with strength training 5x a week, and cycling high intensity at the gym and cycling on the road for 2-3 hours on the weekends. supplements such as creatine and protein – what do you think my intake of carbs should be at? Thanks in advance!

    • I’m not a big fan of cheat meals, as in meals/days filled with pizza, ice cream, candy and all that garbage.

      However, having a day where you eat plenty of healthy carbs and some excess calories is absolutely fine, and may do good things for your metabolism. As long as it isn’t junk food.

      It is really hard to estimate carb intake like that. You are very active so perhaps 100-200 grams. You should really just experiment with it as it varies between individuals.

      • thank you Kris! I noticed that at one point where I counted, 50g a day of carbs wouldn’t cut it for my activity, I found 150g was sufficient, but I suppose I would need more for muscle building. I try to limit my cheat meal out of the entire day in the entire week. so like Sunday afternoon my lunch could be. -if i choose. Thanks again!

  109. hi i hav irregular levels of insulin and harmone balances i had put up of 10kgs weight how can i get rid of this weight.i hope u provide me a solution

  110. Barry Bridges says:

    I was going through the article above & if any of you guys are like me, some words stump me. Satiating, a word I looked up a short time ago, that means, fill to satisfaction.

  111. Hey Kris!…like everyone else, thanks for the great article! A year ago the day after Memorial Day (a holiday in the US, this year May 28th), I started a low carb diet. I love meat and cheese so this was the life style change for me! I lost 28 pounds and 2 pants sizes by my family reunion in July (I started at 168 lbs at 5’2″ and 51 years old). Around December of last year (2011) I started having the symptoms of menopause! UCK! I have maintained my low carb life style change, maintained my exercises of cardio and strength training, and as of this month (May), I have gained 12 pounds back, most of it in my abdominal area, not just my belly! HELP! Any advise on what I can change to stop gaining the weight back?

    • Kristjan says:

      This is definitely something you should discuss with your doctor. Looks like it might be hormone related as it is happening around menopause.

  112. I’d love it if you would give John Yudkin (author of Pure White and Deadly) a mention. Many of us in the scientific community in the 60s were anxious about refined sugar and the ‘pollution’ of food by the big corporations. Alas the voices of greed are louder than those of the informed. Keep up your work.

  113. Hi kris u’re doing a good job. Thumbs up. Just want to find out the kind of food one should be eating now in the name of protein. Want to know if Beans is ok. Baked beans too. What menu do u have or is one only expected to have just vegetables animal product and diary. I also love fried eggs is this ok.

    • Well beans are pretty high in carbs so they’re pretty much incompatible with a low-carb diet, but it depends on the amount.

      Animals are your best bet for protein and fat. Fried eggs are great.

  114. Lisa Lou says:

    Love your insight on all of your topics…!!
    I recently gained around 10 lbs- FAST. I thought about all that I had been eating in the few weeks before and realized it was nearly all unhealthy carbs! I am all swollen and puffy and feel blah and depressed. During the past 4 weeks I have been sedentary because of an old neck injury so I have been a couch potato binging on unhealthy carb comfort foods.
    I am going to cut back on carbs starting today but was hoping you could give me some advice on what an ideal day would be- menu wise. Breakfast, snack, lunch, snack, dinner, snack. I feel best if I eat every 2 hrs but hopefully that will subside once I cleanse myself of all of this “sugar”. I love oats, beans, berries, tortillas, etc so incorporating some carbs is a must for me.
    Also, I realized years ago that I “swell up” or retain water not just from salt but also candy type sugar…so I must be very insulin sensative. Poor me! :0). Because I LOVE carbs!!!!
    Thanks for your site… love it!

  115. Patrick says:

    Thanks for sharing this article. Its nice to know there are still people in this world who care enough to share good info with other people!

  116. Not to sound like a novice, but do like rubs you buy in the supermarket such as BBQ or peri peri contain many carbs? and how do you find out how many calories are in say an apple or a pear if you buy all your food from the local veg stall?

    any advice would be appreciated, I have been trying to get back to what i feel is my normal weight for 3 years and have had no success with all these diets like WW or SW.

  117. danielle says:

    Hey this definitely seems to make sense… However no carbs sucks :( I live on pasta and don’t eat meat, fish, gelatine, eggs, cheese, milk ect.. Any ideas for shifting quite a bit of weight?

  118. This is nice.

    I’ve been preaching this method for years and people called me mad.

    Also, it’s worth keeping very well hydrated – particularly the first couple of weeks. As we start to burn our carbs we use a large amount of water hydrolizing the glycosidic bonds. Once you starts burning the protein and fat – you’ll feel considerably healthier and wont have to drink as much.

    All in all do it – but dont go stupidly strict on your diet. and seriously keep well hydrated.

  119. Hi Kris,
    I like your style of dieting, but avoiding junk all of the time? At least one or two sodas a week is fine, right? I mean, I am 11, but is it necessary for no junk, ever? I am healthy, but I want a soda or juice every now and then too, I will consider your diet plans…As they are intellegent, too. But I’m only taking it to consideration…

    • Hello Chloe.

      I’m not saying avoid junk foods all the time, although a lot of people prefer to do that. These are usually the types that can’t control themselves around junk food and eat way too much.

      It is best to find something that works and is sustainable in the long run. For someone your age, never having anything sweet is probably a bad idea.

      This advice is meant for adults only, though. If I were you, I’d at least talk to your parents, GP or paediatrician before making any drastic changes to your eating habits.

  120. This has to be the easiest thus most motivational article i have read on losing weight. Thanks Kris! :)

  121. Sounds like good advice. Thanks for sharing Kris! I lost weight and kept it off by following this simple program. It’s a lifestyle change, not just a diet! ;)

  122. Marisol says:

    I think this is info everyone know but just doesn’t put in practice (like me) but it’s good to read it!
    I have a question about wheat, what type of bread should I buy then?
    Because there no way I’m eating white sliced bread, what do I buy?
    I always get whole wheat but if you say its not good as they say, what do I do?


  123. I have been worrying about my weight for a long time now, and as i was searching google on weight loss plans yours stuck out from the rest the advice and comments are really giving me the postive additude that you need to lose weight im really going to give it ago, i do want to try the vitimin tablets and things like that but are they really worth my time ?
    Great web page.

    • As i am only 14 ?

    • I’m afraid vitamin tablets aren’t going to make any difference when it comes to weight loss.

      Eating healthy, exercising and (mostly) avoiding junk foods is the key. And it has to be as part of a lifestyle change, short-term “diets” don’t work.

  124. In 7 weeks, I have lost 16 pounds (though this last week, I only lost 0.2 lb because I guess I just got diet fatigue and ate a lot, but am now ready to resume my diet tomorrow). Dieting is easy if you really understand yourself and don’t deprive yourself of all your favorite foods. All I had to do was cut out the one food that I have no willpower over….bread. My other favorite food is chocolate, especially See’s Candies., but I am able to moderate my intake on that, having maybe 2, 3 or 4 pieces per day. I used to eat lots of toast every morning for breakfast. I cut that out and replaced it with non-fat Greek yogurt. During the day I eat smoked salmon and cherry tomatoes…two foods I love. I try to never eat more than 150 calories at a sitting, because if I start to get full, I then eat a lot. I actually do best if I am a little hungry all the time. A small dinner then with salad and my 64-calorie beer. When I have had days where I cheat and eat bread, I end up eating the whole loaf of bread! That confirmed to me that I have a problem with bread and that I can lose or maintain my weight just by getting rid of that.

  125. Hi kris,
    I am going to try this low carb dieting plan for a while to see if it works. I report back in 2 weeks time and tell you how I am getting on! By the way I am 10 years old, 5″2 and am 9 stone 3 pounds. Hopefully it works!
    Thanks Arun

    • Kristjan says:

      Hello Arun. A 10 year old shouldn’t be on any sort of “diet”.

      Just try to avoid fast foods, sugar and wheat (most of the time) and you should lose weight without even trying.

  126. Hi!
    How many kcal should I be eating a day when following this “low carb diet”/weight-loss-program? My problem it that from others attempt of loosing weight I’ve been having a problem not eating enoughf calories, (about 1100-1200 kcal per day) and therefor I havn’t lost any weight even though I’ve eaten healthy and good food(normal carb amount), so then I give up after 3 weeks time and go back to my old habits of unhealthy food. I did not do any type of work out beside a one our fast walk 2-3 times a day. So I was hoping that this program did not include any focus on the amount of calories in and only on the carb-amount.

    • This is correct. On this program, carbs are the only thing you should count.

      If you only eat protein, fat and veggies then you can even skip counting the carbs as they will already be that low.

      Walking 2-3 times a day for an hour is excessive unless if it’s your job to carry the mail or something. 1 hour 5 times per week is plenty.

  127. Kris,
    Thank you for the wonderful article! I’m new to doing this, and so far I’m feeling great! I’m finding that I’m not hitting that “1200 calorie minimum” very often. Is this important? I know you said counting calories shouldn’t be an issue, but I’m using on online nutrition tracker, so that number is always right there in front of me. After exercise, my net calories are usually around 700-1000. Should I be adding more fat? I’m 5’2″ and 235, so I’m wanting to drop weight quickly, but I don’t want to send my body into a starvation frenzy. Thank you!


  128. I have a question. I am doing this program due to some digestive issues I was having and it is really helping and healing the problems. I have been doing this for almost eight weeks. During the first five weeks, I lost 24 pounds. Since then, I have only lost 1 pound. I am sticking to the program very closely, not eating any grain, fruit; protein and veggies only. I am not able to exercise right now due to a foot injury. I did not exercise during the first five weeks either due to the injury. Can anyone tell me why I’m stuck and when will being stuck go away? I’ve got about 100 pounds to lose….

    • Kristjan says:

      Hello Bev. Weight does sometimes tend to fluctuate a bit although the general trend line can be pointing down.

      But you should definitely sign up to the forum, start a thread in the “weight loss” section and give some more detailed info. Meal plan, height, weight, age, activity level and all that stuff. I will have a close look.

  129. kumar gunjan says:

    sir, i read the full artical ,its very nice .i come to no about many amazing thing like avoide wheat to loose weight,in india mostly people suggest to leave rice and eat wheat productlike roti to reduce weight and also our elder tell us not to eat meat ,egg and cheese as they contain very high quantity of fat.
    i m 24 year of age and my weight is 92 kg ,my height is 5.10inch. i have try very much to eat less to reduce my weight but i cannot control my hunger .please suggest me something so that i can reduce my weight quickly in a month. i m eagerly waiting for urs reply
    thank u.

  130. Hey Kris,
    I am 14 years old, 5ft 7in and 11.7st I really want to lose weight, I have read your advice and it sounds great but I just wanted to know wether this would be safe for me (because I’m a lot younger) and if not do you have some advice for me?

    This is really important to me, I have been bullied in the past for not looking slim and healthy like the other girls. I also self harm because of this and I truly think losing weight will help me A LOT!

    Talia :)

    • Kristjan says:

      The method described in the article is safe and effective. If you’re concerned then you should talk to your doctor about it.

      Please don’t harm yourself, that doesn’t help anyone. Bullies are horrible, keep in mind that the only reason they’re doing it is because they have a low self-esteem. It’s true.

      • Matt Paquette says:

        Actually, bullies don’t have a low-self esteem. They are considered psychotic.
        Source: Sociologist

  131. Gonna try your guide Kris, looks like a good guide and an informational too. Didn’t knew wheat was as bad as sugar because a lot of weight loss foods offer wheat. So anyway I’ll take your advice and bookmark this. I’ll update you after maybe a few weeks or months. Thanks.

  132. Frankie says:

    HI there! after reading all of these comments im left a tad confused. Im 5ft 7 and weigh roughly 10st 2 im a size 10 also. I really need to cut down on something as i used to be 9st 6 but that weight loss was due to stress…and i want to do it healthy this time…. but im not sure what i need to do??? i dont eat bread at all and exercise every day. Could someone please tell me how or what i need to do? Ive got a pretty good mind set and i know what i want i just dont see results. Anyone out there have the same problem that can help me??? Thanks Frankie

  133. Matt Paquette says:

    Hey Kris, excellent article!
    I will start tomorrow and see, looks really satisfying, wish me luck! :)

  134. Thanks!

  135. Joseph Wilson says:

    Great Article..No more junk foods for this fat head of mine….Lol

  136. Hello Kris!

    I’m 13 years old starting from tomorrow but I need help with my weight! I need to loose more weight as I feel I am a slight bit too heavy but with my height people wouldnt think me as heavy theyd think opposite but in truth I weigh 132 pounds at 5’6 (nearly 5’7) and I’m an athlete and swimmer. Also to keep in mind the scales said I had 77 lbs worth of muscle and 33 lbs worth of bones and the rest is fat :/. Now, I’ve never had to be so worried about my weight before but the only problem is, is that my swimming amount has gone from 8-9 times a week (16-18 hours) down to 3-4 times a week (6-8 hours) because of my hip problem at the moment which will soon get fixed. I feel very worried as I would like to become an Olympic swimmer but with everyone saying I look bigger I don’t feel confident enough or light enough to race anymore and so I’m not sure how my next nationals is going to look if I don’t loose this weigh fast and get back down to 125.4 lbs or lower (in weight). I would like to try out this diet plan and I’ll try to inform you what I’ve been eating and I won’t lie to you on this! Please help! :)

    • Hey Tiana. I’ll ask my friend Mark to chip in and answer that question. He trains elite athletes for a living so he will know what to do.

  137. Heya Tiana,

    my name’s Mark and I’m an Olympic Performance Coach, so I have experience working with top athletes, including swimmers.

    It seems clear that you probably didn’t adjust your diet when training volume dropped: a very common problem in for example retiring athletes…they continue eating the same calories as they did when they trained many hours/day, and slowly blow up.

    I would suggest you drop your calorie intake by at least 20%, and where possible use the training to burn fat calories… are you training mornings? Then try my 4/3-System:
    Cut out all calories 4 hours before bed
    Do your swimming in the morning before breakfast
    Give it at least 3 hours before breakfast.

    So if you get up at 6, do the swimming at 7 and have breakfast at 9, or even later.

    Don’t expect record performance, but your fat levels will drop…fast.

    Worried about losing lean mass? Take some 10 grams of BCAA’s (branched chain amino acids), they protect your muscles and prevent fatigue. This has been shown in military studies.

    Now this might seem unusual to you and your coach, but bear in mind this is a temporary thing until your body fat % is back on track: your rehab phase is perfect for that. I encourage you to give it a chance: this works.

    Good Luck with your Olympic goals,


  138. Kris,
    Phenomenal…easy… Advice & knowledge!! I am so pleased to have found a site that has real research, stats, and an educated mind behind it. I am 5’7″, 29 yrs old, 135lbs…. And no longer do any exercise. Long story short, I broke my neck & back in a MVA a few yrs ago… Leaving me w chronic pain, chronic fatigue.. Migraines… And a whole host of other issues. Tje biggest concern is that I am still taking ms contin (dr supervised & recommended)… However, it scrood with my system.. I want to become healthy again, but I just really don’t know where to start, or what to do. I eat fairly healthy, always have. But now, the meds make me tired, constipated… And just not healthy. They keep most of my pain symptoms @ bay, but can you please help me with an easy, step by step solution, ideas… And educated advice. I would appreciate it more than you know!! I am also going to try your plan… But, can you PLEASE list the bad fruits/veggies (high carb) or the good/best ones to incorporate (whichever is easier to list:))… I need simple, straightforward, and EXACT items.. So I can precisely follow your plan. I will keep you posted, & I very much look forward to your reply! :)
    PS: I love all lean fish, asparagus, squash… broccoli is my fave!! And I love Greek salads. I could live off that alone. (plus bagels w cream cheese!) i have been told in the past that eggs will bring pounds… So can i start eating eggs again?? Both the yolk & whites?? I am unfit, don’t feel good, and have zero energy… All of the
    time, so I am willing to do anything to not only FEEL BETTER, but look good as well, and be HEALTHY… longterm! Thank you!!! :~) Sarah

    • Kristjan says:

      Hello Sarah, thanks for the great comment, I sure hope you will find a way to improve your health.

      Yes, whole eggs are absolutely fine to eat, that whole anti-egg thing that has been going on for the past few decades was a myth.

      I recently published an article with a meal plan. I think it includes everything you need to know to get started:

  139. Justin Alsman says:

    Hey Kris,
    Just wanted to say that I think your article is fascinating. I’ve been doing the eat less, workout more diet and I’m constantly hungry. After my last deployment to Iraq, I made the mistake of sitting around and drinking. Going from 178lbs to 205lbs, I decided it was time to get fit again. So far I’ve dropped about 10lbs but can’t seem to shake anymore off. Definitely going to try your approach. Thanks for the tips.

  140. Day 1, I must say it’s not easy – but I’ll survive (positive mindset). Wish me luck (:

  141. Hello kris,

    Thanks a lot 4 sharing your tips , I’m 19 yrs old guy , I been on a low-dat diet for about 20 days now , when I started I weighted 105.6 kgs , today I checked I was 101.0
    I been drinking 3 liters of water a day , exercising for 20 minutes on a high intensity interval training and an hour of bicycling – in which I burn 800 cals-

    The thing is I’m still loosing weight but on a slower pace ! Do you think the cycling adds up some muscle weight ?

    I’m also switching my diet to low carbs , any suggested menus 4 low carb diets ?

    I’m hoping to lose 16 kgs in about 10 weeks , based on ur experience do u think this goal is attainable in 10 weeks ?

    Thanks a lot !!!! for ur site I find it very inspiring and motivating :)

    • Kristjan says:

      Hello Hamad.

      Cycling may add some muscle weight. Here is a low carb menu:

      16kgs in 10 weeks is possible but unlikely. If you are very strict with the diet and also lose some water by going low-carb then you might reach 16kgs. I wouldn’t recommending being too harsh on yourself, a 0.5kg per week is a reasonable pace.

      You might temporarily lose a bit of performance during the cycling while switching to a low-carb diet, while your body adapts.

  142. Hi Kris, thanks for the great article. Im 26y and about 190lbs. Im looking to get down to about 170-5lbs. I have a couple of questions:

    1) As part of my excercise regime I do weights about 4 times a week. I am trying to lose body fat so will doing weights distort the actual amount of weight I am losing due to building additional muscle?

    2) I understand that for total success you need to adopt a lifestyle plan rather than a quick fix. But as young guy who likes to go out socialising at the weekends how detrimental is drinking alcohol once or twice a week. I normally follow quite a strict low carb diet with excercise during weekdays but tend to take a break from it at the weekend when out socialising. How detrimental is this as I do not think I could totally cut out this aspect of my life and stay positive?


    • Hello Paul.

      1. That is very possible. You may be gaining a bit of muscle at the same time that you’re losing fat. This is why it’s important not to only focus on the scale, having your body fat percentage measured is a good idea, as well as judging the looseness of your clothes and how you generally look and feal.

      2. I’m going to be honest here, drinking isn’t good. However, you can make the best of it by sticking to the cleaner alcohols and staying away from the fizzy sugary drinks and beer. Try to drink some water along with it, and have water before bed.

      It’s a good idea to try and have partying not disrupt your sleep schedule too much. Maybe try to have a healthy and nutritious meal before starting to drink and try to limit the total amount of junk foods you consume.

      I know this is easier said then done, but it will help mitigate some of the damage :)

  143. “The cause of weight gain isn’t that people are eating too much and exercising too little.”

    THANK YOU!!!!!! I need to loose some serious weight. Every time I went to a personal trainer,they would say “Okay,first we need to work on your portions.” I’m like what the____! I don’t over eat. I just need help on what to do to lose weight. They sort of look at me like I’m lying. It really pisses me off that most people out there see me and other fat people and say
    “step away from the table,put the fork down and stop stuffing pies and cakes in your face” I grew up eating a horrible diet. We were poor,so it is what it is. It’s not how much I ate,it is what I ate.

    Well,I am going to try your approach. I wanted to juice,but I am on a fixed budget and budgeted it for week,it was more money than I could afford,so it is just easier to cut out the sugar,carbs and other crap. I don’t drink nor smoke,so I don’t have any other habits to kick. I know people who scold me for eating a piece of candy(I know bad bad),but they’ll down 10 beers a night. I am starting Zumba and I can’t wait. Thanks for the article.

  144. Laura B says:


    Are you able to help with the other way around…. To gain weight? My partner is a type 1 diabetic and at 6ft tall he is only 9st. We are aware that this is due to possibly lack of insulin however as he has no weight on him when he takes the insulin his sugars go too low. This means is a vicious circle. Are there food that you can recommend for weight gain for him?

    Thank you

    • Kristjan says:

      This is a complicated issue that I am not quite sure how to handle it.

      There are weight gainer supplements available, but they are very heavy in carbs and might have bad consequences for a diabetic.

      Perhaps a very high-fat, high-protein diet. Meat fried in butter, cheese, nuts, heavy cream, bacon, etc. These foods are very energy dense and palatable so he may have an easier time eating a lot of them. The only way to gain weight is to eat more calories than are burned, so “force feeding” may be required here.

      Again, keep your doctor involved before trying anything out.

      • Laura B says:

        Thank you for replying. I was actually reading this for myself to help lose weight when I thought to email about my partner. I was thinking along the lines of if he eats more carbs and takes the insulin for it then maybe that would help. We need to watch for him eating too much protein as that produces keytones, which burns off fats too. It’s very hard and re the doctors they aren’t very helpful. They only suggest to take more insulin, however they don’t take into consideration that he is very under weight.

        Thank you

  145. Harmony says:

    Hi Kris can you give me some tips on losing a stone and a half but without losing my bust as I don’t want this to happen? Please help.

  146. Hi Kris, read a lot of good things and I’d like to try this one out. Would this diet be ok for lactating moms like me?

  147. Great article, the method that helped me lose weight, is simply eating a lot of vegetables!

  148. Hi Kris,

    This plan of yours is basically what I am doing with my personal trainer now. I am allowed 87 g of carbs, 117 g of protein and 37 g of fat per day. I usually stick to this or even less carbs if I have lots of will power that day. I only want to lose about five kilos. I’m not overweight I just have a soft body and want to tone up. Anyways, my questions is, does it matter what time of day I eat my carbs? My trainer tells me to eat all or most of them before midday then start getting less and less throughout the day. This is hard for me as I am really good all day and only eat maybe 20g of carbs then dinner comes and I go out 3-4 times a week and eat restaurant food. Even when I don’t go over my 87 g per day is this bad?



    • Kristjan says:

      I don’t think it matters that much at what time of day you eat your carbs. I wouldn’t worry about it.

  149. Am loving all these great comments .. A lot of people are talking about cravings and also recipe suggestions. I have found an amazing book talks about things like candi,hypoglycaemia being I had never heard of these things before I am amazed its these things that are causing my cravings , this book basically follows all your great advice plus a brilliant recipe book , my favorite meals so far butternut squash curry and tandoori chicken , you do this in 3 phases first phase is the detox basically eggs chicken fish veg but get the recipe book and its so great . The books called the harcombe diet apologies and feel free to delete if I am not supposed to mention names on here, but it explains very simply why we are overweight and desperately want to be slim but still give up .as I said before I started losing weight for charity raised lots of money, and kinda stopped and put on a few pounds now that’s gone plus another 10lb and am really enjoying eating real food.

  150. When I say 3 phases the 3 is for life your new way of eating.

  151. Hi Kris,
    I weigh 75 kilos and I’m eager to shed 10 off that in the quickest and healthiest way possible. I would like to do so by cutting out the evil substances we call sugar. Just wondering what your stance was on fruits? Specially berries cause I think I would find cutting processed foods fairly easy but the thought of not being able to have fruit scares me! Is fruit still a bad sugar?

  152. This information is incomplete and partially false. It has been proven that low-carb diets only work for a small period of time and cannot allow you to ‘stay’ thin — you will gain all of the weight back. Carbs are not the problem, the problem is high-fructose corn syrup, trans-fat, and saturated fat. If you cut out the first two and reduce the third to the minimum, then you will lose weight no problem. Cutting carbs is not the answer it simply causes more stress — which creates Cortisol! — and dies that are based on it will not work in the long run, only short term.

    • Sorry but this is incorrect. I actually cited quite a bit of studies in the article that prove the effectiveness of low-carbohydrate diets.

      As with any “diet”, if it doesn’t lead to a permanent life style change, you will gain the diet back. This applies to any weight loss method.

      I can’t believe you’re really categorizing saturated fat with trans fats and high fructose corn syrup. Saturated fat is harmless.

      • There have been studies that show that Saturated fat clogs your arteries, and is more likely to be stored as fat that burned for energy. That is why I mention it.

        • That is not true. It was a myth.

          Saturated fat is a great source of energy for the human body, we’ve been eating it throughout evolution for millions of years.

  153. Hey there!
    I’m 17 years old, about 160cm tall and I way about 70g which I know is over the line of being over weight for my age. I am on a high hormone contraception pill and can’t get off it as it makes me gain heaps of weight (I tried this before ).
    I am in need of a way to lose weight fast, and I think this will be perfect for me. My weight is causing a lot of anxiety and stress on my life and I really need help. I used to be 50g and I really want/ need to get back down to size.

    Please help me.. I need some helpful advice for.

  154. I would love to know much more beacause I am an interested party

  155. I would love to hear more and to know more about this. I’m 29 years old and trying hard to do some exercise everyday but the more I go for exercise is the more I eat hahaha so I wonder if you can help me out and give more opinions on how to lose that eating habit.

  156. Hey Kris just had a couple questions, I am an ex-pat working overseas and the chow halls are very… well… diet friendly, just wondering if you had any tips on what to eat in the mass food enterprise that is the DFAC.

    • Kristjan says:

      If you can tell me what’s on the menu then I might be able to give you some ideas of what to choose and what to stay away from.

  157. Sorry, meant to say not very diet friendly :/

  158. Hi. I’ve never believed in gym. I don’t like places with bunch of maniacs trying to sweat in closed spaces. I also never had problem with my weight before but since i turned 30 something happened to me that I can’t control. It’s the uncontrollable urge to eat the entire fridge at one sitting. Don’t know where it’s coming from! Then, of course, a huge guilt comes after and negative thoughts follow. Never been so unhappy and negative in my life! Feels like there is no hope…or is there? Where do i start? How to motivate myself? Should I have a goal weight at this point cause idealistically want to lose 25 pounds. in 4 months – is it too much? thanks for any advices.

    • Hi Joanna, I think it’s great you’re interested in trying to be healthier. I think that 25 pounds in 4 months is a realistic goal. As long as you are going in the direction of being healthier, whether or not it takes less than 4 months or longer. Changing your lifestyle can be hard at first, but then with time it gets easier. You can start with just a couple changes, then gradually adding to it. For example what I started out with was cutting out soda and bread. And it’s important to find which foods keep you feeling full longest. I can relate to feeling hungry all the time as I’m on steriods for a medical condition which tends to make me feel hungrier than usual. Changing my diet to low carb has helped me not have that sugar crash that makes me want to eat everything in sight. As for exercise, I do whatever I can work in, but I don’t beat myself up if I don’t get X amount of minutes of exercise I hoped to do that day. I just focus on the fact that I’m healthier and feel better now than I did a month ago… or 6 months ago… etc. Living healthy is not like a destination that once I get there I stop. I know that if I do, I’ll just go back to the unhealthier me I once was.

      • Mary,
        Thank you so much for your support. Especially the last two sentences made me realized that this is exactly what I want for myself! I just have a hard time to start and seeing the light at the end of the tunnel…

    • Kristjan says:

      Hello Joanna.

      Your description seems to fit with Binge Eating Disorder and/or Compulsive Overeating, which I actually think are pretty much the same thing.

      Here are some links:

      What I would recommend to do, if you fit the profile for these disorders, is to seek help.

      See a psychologist or go to some sort of support group like Overeaters Anonymous.

      Here’s an article I wrote about how to recognize if you’re “addicted” to unhealthy food:

      If you really are addicted, then the best thing you can do is get help. It’s hard to deal with on your own, and impossible for some.

      And believe me, you are not alone in this. This is extremely common but not many people know about it.

  159. Kris,

    Thank you for the information….I am 28 yrs old…5ft 1in…and weigh 138 lbs.

    I recently gained about 12 lbs within a month or so timeframe and now I am disgusted with myself, espeially because prior to the weight gain I already wanted to lose about 16lbs.

    I am starting TODAY!!!!

    Don’t put off till tomrrow what can be enjoyed today :)
    (fortune cookie I received with my chinese food a few weeks ago…lol…I had it posted on my computer since then….Im finally gonna listen to it)

    I will continue to provide updates….about my weight loss! Again THANK YOU!
    Wish me Luck!

  160. Hi Kris,

    Thank you so much for the informative article. I have one question though: when your body burns protein will your muscles disappear? Proteine = muscles. I want to lose mostly body fat but I don’t want my muscles to go away.

  161. Hi, I am 15 years old. My weight is 268 pounds(122 kg). I can’t lose weight, I have tried exercise and eating right. I need to lose weight fast for my sport karate, it is really hard fo me being bigger that all my friends. I am also 6 foot tall

  162. Lyndsey says:

    Hi Kris,

    Was wondering what your thoughts were on low carb, high protien shakes? Are these a healthy supplement option for this diet?

    • Kristjan says:

      Maybe occasionally. These shakes aren’t whole foods. You need to eat a lot of fat on low-carb to get energy, it’s not just about eating high protein.

      Personally I’d just have them in smoothies, after a workout, maybe to add some flavor to a low-carb recipe or something.

      It is best to eat whole foods that contain both protein and fat.

  163. Can i eat rice?

  164. Hi Kris

    Firstly just wanted to say that I loved reading your article,it was very informative and Motovating. I am a 5″7 female who weighs around 213lbs, so am overweight. I took to low carb dieting last year and lost around 30lbs and felt great, unfortunately I gained most of it back. I’m now back to cutting carbs and working out. I work out 6 times a week quite intensely, doing a mix of steady state cardio at a high intensity and HIIT on the treadmill for 12mins. I also do weight training each day, focussing on either my legs, core/back and arms. I’m very dedicated and have been for the last 3 weeks and have seen minimal changes in my weight. I gained weight initially then lost what I had gained and am still around 213 lbs. Can low carbing and intense exercising and weight training have a Negative effect? I’m in ketosis each day and really cannot understand how I’m not losing fast! Can you offer any advice or insight. I consumer around 25 carbs per day, mostly from veg and berries.

  165. hi kris. i weigh 101kgs and i’m 165cm. I wanna lose weight coz of summer and stuff (like i wanna lose 20 kgs in 2 months). what can i do?

  166. The food manufacturers have gone too far in trying to sell us cheap almost inedible foods in order to make a buck. We have to take charge of what we consume in order to live long, healthy, happy lives

  167. I dont get it Kris, how many calories am I supposed to eat a day?!

  168. Whitney says:

    DM cannot be reversed! This and so many things in this article are incorrect and dangerous. Being a med student doesn’t mean you know anything about nutrition. And trainers are the worst when it comes to ignorance about nutrition.

    • DM2 can be reversed, not DM1. Most people have DM2. Did you even read the references in the article?

      DM2 is a lifestyle disease that can often be prevented and reversed with a change in lifestyle, by exercising and drastically reducing carbohydrates.

      I didn’t get my knowledge on nutrition from med school or PT trainer school, I’ve been reading about it myself for many years. There are controlled trials that I cited (the gold standard) that show the safety and effectiveness of low-carb diets.

      • whitney says:

        DM type 1 and type 2, can be controlled and treated but not reversed. Once DM is dx the person is dx for life. Diet, hypoglycemic drugs, insulin can control and mask symptoms but once they are discontinued DM still remains.

        Also, the studies measure Hbg A1c which would be dramatically lowered if patients are experiencing frequent and potentially dangerous episodes of hypoglycemia. The one article mentioned only one test subject with hypoglycemia but I wonder how hypoglycemia was monitored for. Once people experience hypoglycemia frequently they will stop feeling the symptoms until they end up in a coma.

        Basically, I just think research (even the gold standard) needs to be reviewed by educated readers who can discern the validity of such studies. Even gold standard studies can have procedural errors or can alter the outcomes to say what they want it to say. For example, if a dairy company does a study on the benefits of dairy of course they are going to do whatever they can to alter the procedure or data to represent their interests. So one has to have knowledge regarding what the data is really showing and variables which could have affected the data.

        Many of your studies are years (some ~10 years) old. Science is a constantly evolving field and new studies are bringing to light new and different evidence. Science 10 years ago is very different than it is now. Its important to stay up to date.

        • Kristjan says:

          DM type 2 can be reversed. There are people I know of that have successfully lost weight, quit diabetes drugs and have normal blood sugar levels with a low-carbohydrate diet.

          Have you studied biochemistry? Removing excess glucose from the diet and allowing people to manufacture their own glucose via gluconeogenesis both minimizes the body’s need for glucose and insulin.

          The fact that you don’t agree with the studies doesn’t change their outcome. To top it off, an easily explainable biological mechanism gives them even greater validity.

          Biology hasn’t changed one bit in the last 10 years, and research in this area hasn’t advanced much.

  169. What is a good way to lose weight if you are a teen?

  170. I would love to know more about this. Read it and I am impress. I am also considering this gastric bypass no surgery product. could you share your thoughts about this product?

  171. You know, I have read a ton of websites that explain how to “eat clean” or how to balance macronutrients, but few have laid this information quite as easily to follow as you have, so thank you! I am a nutrition/fitness coach and now plan on using this post to help educate the people I work with!

    Rachel Boller

  172. Makayla says:

    Lol I wanna see ya dance in the hotdog costume! Just kidding, but thanks for the great advice:)

  173. Sounds similar to the atkins diet.
    Reducing your intake of carbohydrates that low will make your body produce it sugars through gluconeogenisis, which isn’t always a good thing. You are stealing protein from your muscles and converting it into sugar. Even if you consume adequte amounts of protein your body can’t keep up and steals from the muscles causing the muscles to waste away. There will be build of ketones in the blood, too much of it can lead to ketoacidosis. Are you really a med student or just trying to earn a quick buck?
    To everyone else, yes you will lose weight. Not a healthy way of doing it, and once you stop the reduced carb intake the weight will come back. Also, diets high in fat lead to significant heart problems.
    Do more research before just jumping into an extreme diet.

    • Looks like you didn’t even read the references in the article.

      Read up on the difference between ketosis and ketoacidosis. It is not the same. Low-carb diets have an outstanding safety profile and improve cardiac biomarkers even more than the low-fat diet promoted by mainstream nutrition.

      Muscles don’t waste away on a low-carb diet, fat does. Please read the journal articles I linked to in the article, there are several randomized controlled trials there published in peer-reviewed journals. Pretty much as evidence-based as it gets.

      People regain weight on every weight loss diet if they stop. That is why a lifestyle change is needed, this applies to low-carb, vegan, low-fat and any diet plan in the world.

  174. Hai… very informative article and forum. i am PCOS, female with 120 kg, age 28, height 5.7 . i am increasing in weight day by day , due to hormonal change. i was least bothered untill it affects my infertility. But now, i could not conceive, cos of this over weight. Have irregular peroids due to weight. Now i am delebrate to loose weight. i could not consistantly follow any diet regim. ultimately, depressed.

    i wanted a start, a push, and regular touch with some expert like you . hope u can change my perspective of living. i am ready to workout , and diet, if at all i see any visible feedback. i.e, a result oriented programm for me would me a favour for me .

    pls do consider and reply.

  175. hey Kris, nice article, i have been on your advice for 3 days now and i lost already 3 KGs…but i have a question, i can’t function without a cup of tea in the morning, can i sweeten it with a small table spoon of honey, what is honey’s effect on weight loss?

    thank you

  176. I do great on this diet over the years then after 8 months no sugar or bread I fell of the wagon and find myself binging on food I know I shouldn’t eat thinking I have to go back and talk myslef into just one more week wow how fast the weight comes back my PCOS acts up and I find it hard to start again with hormones going crazy. I feel like an addict that once out of my body I can’t even have a bite or I worry I will crash like now and it gets harder to start each time.

  177. I’m a Veggetarian so would replacing something like qourn be ok instead of meat?

  178. Michelle says:

    THANK YOU! Music to my ears. Lost 30 lbs in 3 months doing almost exactly this plan…just 15 lbs to my goal. =)
    Med students and personal trainers are finally catching on? Maybe this will make its way into the official dietary guidelines soon, too. ;)

  179. ellie havers says:

    Can you give me more info on the weight loss course, thanks.

  180. I want to lose belly fat and to reduce waist around 4 inches.

  181. Why are the fattest people I know heavy meat eaters??

  182. Hey, Loly here.

    Waiting eagerly for your reply for my earlier mail. Meanwhile I tried ur diet pattern, I lost 1 kg in 5 days but, suddenly had a 1.5 kg increase in my weight in just two days. How come this happens? Fed up with my weight, please do something! Trusting your advice.

  183. Good article Kris! I am trying to lose 30 pounds and looking for a simple diet!!!

  184. hi kris…
    m from India…m 22 yrs..5’5 n weigh 140 pounds…m a mum to a one year old boy….i want get rid of excess fat…but ma problem is that i jst cant stop myself from eating those junk food…n carbs are the main part of our daily diet…what do i do?i wat to reach to 110 pounds back..

  185. Hi Kristjan,

    First, I just wanted to thank you for this excellent article/advise on dieting.

    I am 185 cm high, and weighted 141.7 Kg (312.4 lbs). After less than 5 weeks, using your low carb recommendations (less than 50g) and keeping low calorie intake to 1000-1500 kcal per day, I managed to loose ~10 Kg (22 lbs)! (with other low calorie diets, when eating carbs, the best result was 6 Kg in a month, but I was extremely hungry). I plan to keep dieting till I get to 100 Kg.

    The best part is that I am not hungry (not as I was on other diets). I am taking multi-vitamin supplements and eating at least one large salad bowl a day (but keeping in mind carb intake :)). Also, I am working out with free weights 3-4 times a week – it’s not hard for me, since I used to body-build ten years ago, but since than I got lazy and fat :).

    The cons of this diet for me is that I got rashes, very itchy, popping and disappearing. This was the case in first few weeks, now is much better (they are not red/severe any more, a not that itchy – I have them much less, almost none). I believe that my body is cleaning from toxins, as I started with dieting/new eating habits . So, just to confirm – this dieting really works! Thank you for explaining this, and writing this excellent article.

  186. This is awesome! I’ve lost 5 lbs in as many days and feel wonderful. I even have my red wine at night. 10 to go… Woo hoo!!!

  187. Morgan H says:

    Hey, I thought your article was well organized and has some great tips! But I was curious; if I am vegetarian, and I replace my protein from meat with nuts, is there any you would particularly suggest, and how many I should eat (per day)?

    • Kristjan says:

      Being a vegetarian makes this diet difficult. If you eat a lot of eggs and high-fat dairy then these are decent protein/fat sources.

  188. weight loss is a lifestyle change not a diet. If you approach weight loss by only dieting you may be setting yourself up for yoyo dieting your entire life.

    The Standard American Diet(SAD) is harmful to our health and is the reason type 2 diabetes is rampent.
    We are not designed to eat large amount of dense calorie food products(carb loaded) . Our bodies are designed to eat as hunter gatherers(Paleo).

    I have been a vegitarian and gained large amount of weight even with with exercise.
    I have been a vegan and gained weight with large amounts of exercise.

    I have lost significant amounts of weight 4 times in my life.
    at 16(40lbs) by only eating friut – vegetables – protien – walking
    at 22(60lbs) in the army by eating fruit – vegetables- protien – walking – running – pushups – etc
    at 32(60lbs) by eating vegetabes – protien – fruit
    at 42(85lbs) by eating and juicing vegetables – fruit and protien

    every time I gained the weight back on was due to my increasing my calories by eating less vegetables and increasing my carb consumption with bread and beer products.

    retrospectavely I was always dieting instead of making permanent lifestyle changes. Eating Paleo is very hard in todays society. It is not supported by main stream media, by physicians, by the FDA, by restraunts, by our food suppliers, by our friends, by our family, etc… In order to truly succeed you must understand why dense carb food (high glycemic index food) spike insulin and cause our bodies to store fat. The losing weight process should be a true lifelong commitment to a lifestyle change not just a diet.

    Once you hit your target weight eating Paleo will allow you to remain there forever.

    I am 6’2″ On Jan 1st 2012 I was 330lbs. I starved myself and exercised myself without changing my diet to Paleo until April. I lost 17lbs in 4 months. April 5th I switched to juicing green juice and eating Paleo and loss 80lbs in 105 days. I am currently 250lbs and have no intentions of ever going back to the SAD. I am going to continue my weight loss journey until I reach my target weight, and then maintain my weight by eating Paleo. The only exercise I do is walk, walk, walk and hour a day.

    What Kristjan write is all sound advice based on scientific methods. I do believe there are ways to eat high nutrient dence and low calorie and still have greater amounts of weight loss than he is reporting here by juicing vegetable juice and eating protien more sparingly (B12 can be stored for future use with ocassional consumption as long as those consumption periods are not to far apart). Every person must do what feels right for their own body.

    Personaly I juice vegetables and small amounts of fruit 5 days a week and add protien 2 days a week and for me that has been working fine. 1lb/day while juicing.
    For several weeks I went all Paleo and saw the exact weight loss Kristjan reports 1-2lbs/week which is also great and is a more sustainable and prefered lifestyle. Juicing(correctly) is great for fast weight loss over short periods of time. Eating Paleo is great and preferred for a life commitment to your health.

    Good luck to all and stay focused on your goals. Eating Paleo will get you and keep you there.

  189. Excellent article. I hope more people like you are becoming doctors. I did some personal training a year ago and did 4 months of the Paleo diet. Worked great but I found that drastic lifestyle changes like that are hard on you. Your guidelines are pretty much identical to what I figured out my body needed after stopping Paleo. I have lost 10% body fat in the last 6 months. The only difference in our methods is that I work out almost to the point of overtraining. Gotta be careful though because this way of living gives you sooooo much energy (but that’s a good thing). Cheers bro

  190. Kanishk says:

    Hi Kris, I am 17, 192 cm and 100kgs and a vegetarian. what should i do for loosing 5kgs in 18 days?

  191. Have tried this for 4 days and I feel great. Its great fun going around the supermarket looking for low carb food. I was going to buy low fat mayonnaise when I released the normal one was much lower in carbs. I’m somewhere around the 30g mark for intake of carbs. Look forward to the coming weeks.

  192. Thank u so much, jazakallah

  193. melanie says:

    Woke up today feeling hopeless. I am 5’3 and weigh 213 pounds. Im extremely overweight. I have tried alot of diets but after i stop them, the weight comes back on. The last diet i did was Optifast, which is a liquid shake diet that i got at a clinic. I did lose weight but when i stopped i actually gained alot more weight than when i was when i started the program. I dont know what else to do. I googled “how to lose weight,” and i came across this site. Should i detox before I begin your weight loss program? I was told by a co worker i can take Castor Oil and mix it with orange juice to help me clear out my system. I am tired of being overweight and unhappy. Im 32 years old and i havent been on a date in over 7 years. My weight has caused me to become very introverted and I dont go out because im embarrassed. I live in Los Angeles and looks matter as well as weight because of the whole celebrity scene. Any advice on how to start this would really help.

    thank you,

    • Hello Melanie.

      There is no need to detox and no reason not to start the diet immediately, given that you are free of health problems but in that case it is a good idea to check with your doctor first.

  194. Hi, what a great, sensible and down-to-earth-discussion about difficult subject!
    I have tried low carb but my problem is patience and black&white thinking: I seem to think Im not doing it properly when not hungry or when eating cheese ie, feels im cheating if not suffering from hunger when dieting…
    Three questions:
    – do I need to worry bout quantity of food intake when doing low carb?
    – do I need to regulate amount of cheese or sausages(zero carbs)?
    – how can I calculate carbs correctly?
    Thanks for great motivational blog!! :)

    • Kristjan says:

      1. Generally, you don’t have to worry about quantity. That’s what makes low-carb so great. If you plateau, then you might need to take a closer look at calories.

      2. Not really, but again, if you plateau then you need to take another look.

      3. You can use a tracker like, but if you avoid grains, sugar, potatoes and most high-carb sources then it’ll be pretty hard to cross your limit.

  195. Phineas Khanyile says:

    I’m looking for weight loss God’s way program manual bonuses

  196. Hi Kris! I’m 18 years old and I’ve been trying to lose weight since I was 10 years old. Unfortunately, I’m still FAT. I am currently 150 lbs and my height is just 5’0″. My BMI says that I’m obese! :(

    I admit that it’s also my fault because I always lose on track. It should start in me. I should do this. I want to look good.

    Could you advise me what’s the best thing to do? I’m still a student and I have less time to exercise. However, I could still use the low-carb diet. Your response will be highly appreciated. God speed!

  197. Has anyone with type one diabetes done this and lost weight? I have been struggling to lose weight and recently put on about ten pounds and I want to lose that plus more. I was just wondering if anyone else has had success with this plan that’s in the same boat. I’m 25 weigh about 145 and im five foot three.

    • This can work for anyone and a low-carb diet is perfect for diabetics.

      However, you MUST keep your doctor involved. Lowering carbs may drastically reduce your need for medication. Talk to your doctor before trying this.

  198. Hey Kris, Summer here…… down 45 pounds now!!!!! I feel great!! Still on program and still losing.

  199. Super great article! I am5’7 234 lb female..I want to beat this once & for all! My question is this..if I keep my carbs @20 grams per day AND lift weights daily will doing this help speed up my fat loss? Lifting & low carb combined? I care more about inches than the number on the scale ;)

    • Yes, combining weights with a low-carb diet can speed up your results, but most importantly it will improve your body composition by maintaining and/or increasing your muscle mass a little bit.

  200. hi kristjan loved your article quick question i have 1 piece of low carb bread ( 2 carbs) at dinner each nite will that stall my weight loss i try to keep my daily carb count under 30 carbs a day

  201. Kris, I’m a Kid and I wanna lose weight because people make fun of me.

  202. Hi Kris,
    Next weekend I am going on a date, and I’m 46 years old… but… I way 159kg! I would LOVE to loose 69kg. I need your help! I have tried exercising at the gym with my friends btr I’m to embaressed about my weight, please HELP!

  203. If I cut out all the obvious stuff like chocolate, biscuits, crisps, take aways etc from my diet and exercise everyday by taking long walks wouldn’t I lose just as much weight as a low carb diet if I usually snack a lot.

  204. Nicky Azura says:

    good ideas. i will try it as i need to lose about 22lbs. well, good luck to me..

  205. hey kris
    great article

  206. hi
    i eat alot of popcorn
    does that affect my weight

  207. Hi Kris! I would like to lose some weight fast but I really don’t want my parents to know. Can you give me any tips? Is playing badminton good?

  208. Hi Kris,
    I’m thirteen, 5’1, and 130 ibs. When I was younger, I always thought I was around average weight, but now I realize that I’m becoming a lot chubbier…
    I think I can control what I eat despite my age, so I was just wondering how long it should take me to lose 15 Ibs using this low-carb diet??

  209. Meenakshi says:

    My name is Meenakshi garg. My sex is female.I am marrried. I am 29 years old. I am having 74 KG Weight. I want to loose upto 20 Kg. Kindly help me.

  210. Hello Kris , I have huge question to ask. How do you lose weight in just 4 weeks?

  211. kris thank you for your fablious article i have problem im fat i want to know can i have bodybuilding activities or it is beter for me to lose weight first

  212. Hi there..sounds alot like atkins to me and it makes perfect sense. Any thoughts on coffee? Protein shakes? Peanut buttet?
    p.s. great picture!

  213. What’s wrong? I am following all of your advice regarding the food for 3 weeks already and I’m also exercising 5 times a week but I haven’t lost any weight! How can this be?

  214. Hey kris..i have the same question as MH regarding popcorn. I usually eat
    It at the movies but stick to no butter. Also what are some good protein snacks? My days are upside down right now since im working graveyards..any suggestions
    My usual is nuts but ive dropped those temporarily. They sabotage me badly.

  215. Sorry it was Melrose not MH..about popcorn

  216. Hi Kris,

    Im not what you would consider over weight but after leaving school ive slowly managed to grow a ‘pot’ belly and had an increased waist.
    I just want to get rid before my holiday next october so plenty of time. For a while ive tried eating less and eating 3 meals a day. But they always had bread, oven chips, fresh chips or mash potatoes, I didnt realise it was the carbs that were the problem. And I love my energy drinks. Whats your opinion on coke zero and pepsi max, etc??

    So last night i went and bought a load of new foods.
    This morning I had bacon and eggs, with a smaller amount of red sauce.
    Lunch ive got the usual, 1 single ham cheese crisp sandwich. But this time i have smaller bread and each slice only has 8g carb (16g) Rather than the usual 40 odd. And the crisps have 14g.
    And for lunch im planning on having 1/5 of a jar lower carbed tikka masala sauce with fresh chicken, and 4-5 mixed veg. Total of around 50g.

    One question i do have. The packaging of these foods states for example; carbs 10g; of which are sugars 3g. Is it the overall carb number im looking at or the ‘of which are sugars’


  217. Sorry about the several repeat posts. My phone said it didnt post, so I reposted!

  218. laurie whyman says:

    Have you wondered why we have got fat in the last few decades? About forty years ago, food and drink manufacturers replaced sugar with a synthesised sweetener made from corn syrup as it was at least thirty % cheaper, “fructose corn syrup”, sweeter than sugar, but it interferes with the livers production of “leptin” the hormone that controls appetite, and corn syrup is converted to fat extremely easily. Unfortunately this syrup is in virtually everything eaten or drunk now, checking the food labels is quite an eye opener, avoiding it is difficult, but worth it if you need to lose weight, eating fresh produce and drinking water, instead of processed food and fizzy sugary drinks will make losing weight much easier

  219. Hi. Im acidic and i must eat a meal with rice or else i will have a ULCER. how can i go on diet if i cant eat a single meal without rice? any alternative way on how to prevent myself in eating rice each meal? :(

  220. The reason why i ask is because it does have zero sugar and carbs. So i presume its okay for this type of diet. Obviously water is the best option, which i will be drinking more of anyway. But instead of cutting drinks all drinks altogether i rather use a reasonable substitute. Because i found, if you cut everything straightaway it becomes even harder and your more likely to fail.
    So far ive calculated im having around 30-40 carbs a day and im enjoying my meals… I got football on tuesday, so i will really feel the difference then.

    Thanks for the article kris and everyones useful comments since this article has been posted!

  221. Summer,
    Thank you for your updates. I’m so proud of you :)

    Thank you for your article and getting the message out there. It literally saves lives.

  222. Hi Kris. I’m actually not overweight but I would love to lose some weight. The thing is, I have a double-chin that I want to get rid of, and I’m afraid that if I eat foods that high in fat, it will make my double-chin worse. like, the fat will store in my double-chin. What is your opinion on this? Can your diet plan still work?

  223. Amit Kumar says:

    Is milk a good diet?? I can totally survive on milk. will this be a good Idea?? I stay in a hostel where managing food is a bit tough because of time. Please help !!

  224. Can I use the foods while breast feeding?

  225. Dear Kris,
    I’m reading your blog for the first time 2day. cutting carbs…makes sense,and i’m willing to try it. But can you explain why i can’t ‘drink’ calories?

    • The brain doesn’t register liquid calories like fruit juices the same way that it does with food, making you eat more calories overall.

  226. Hi Kris. I just love your articles, thank you so much!

    I just wanted to say that I have been using hCG for 7 months now and have lost 109 lbs (in two long rounds). Although hCG works well for me, I do realize that others have their issue with it (and yes, anyone can lose weight on 500 cals a day). The trick is to have an eating plan when the diet (any diet) is over. I have choosen Paleo eating between rounds, and for a life time after.
    What I have learned is that refined foods, grains, sugar, etc., are an enemy to my body. It was eating “healthy” low fat that got me to my worst weight ever 349 lbs. It was thru hCG, that I found Paleo/Primal eating, but I also learned that if I don’t change the way I think, learn that food is food, not a friend, not a comfort, but a substance that is vital for living, I am doomed to regain all my lost weight, plus more!
    The downside of being a “food addict” is that I can’t walk away from my addiction.
    To the poster who made the snarky remark about fat people who eat a lot of meat, think on this: We are told we need proteins, we are told that grains are healthy, we are told that vegetable oil is “heart healthy”, we are told “calories in/calories out”, we are told to eat 6 times a day, so instead of making judgements on someone who is fat, instead get a little empathy for someone who has been directed down a path of destruction, and try as they might, until they get some good info, they will continue down that path.

  227. diet plan or tips for vegetarians?

  228. I am allergic to eggs, any other recommendations on the breakfast side of things :D?

  229. Joseph Wilson says:

    Kris–you have a very interesting weight loss Blog. I need this information to get myself in shape and lose some of this weight

  230. Hi Kris, I’m about to start low carbing. I only ever seem to have success on low carb diets. I have already lost 34lbs in the past, but stopped as I was having acid reflux attacks in the night (now on medication). I was having 20g carbs max a day. Is this what you’d recommend?

  231. what if I only consume milk that too skimmed or double tonned will this be okay ?? A packet of milk that has only 12g of carbs..

  232. Hi Kris,

    how can it be that after 4 weeks of really following all your diet tips and exercising 5 times a week I only lost 1 kilo while I am at least 20 kilo’s overweight?

    • That could be any number of reasons. You should go to the forum and give me all your details (weight, height, exercise, specific foods you eat, etc.) and I will take a look.

  233. Hi Kris!
    I really liked you article and going by the number of sources and references you’ve cited, this method seems to be quite effective as well as scientific. I’m 5″10″ and currently weigh 70 kilograms (I follow the British system and I don’t want to convert that into pounds :/). As for my age, I am 17 years old. I’ve been told by a number of friends as well as by nutritionists that I have a normal weight and I needn’t worry about losing weight but I’ve recently noticed that the rate of increase of my weight is significantly high and due to that I’m a bit concerned! For instance, not less than a year ago, I weighed almost 60 kilograms. I feel like even if it’s not that much weight, it isn’t under control. Consequently, I want a good advice regarding this as I don’t want to screw up my currently awesome body just because of ignorance…

    Do you think I should (temporarily) follow a low carbohydrate diet?
    PS I also want to strengthen my abdominal muscles into a “rectus abdominis”. If you have any advice on that, please consider sharing with me….

    Thank You!

    • A significant part of those 10 kilograms are likely to be something other than fat.

      It is very hard for me to judge by reading a bit of text. If you feel that you are gaining body fat then cleaning up your diet can help. If it’s a small amount then you may not need to go low-carb, just cutting out the sugar and wheat and most junk foods can probably get you the results you need.

      Doing any sort of strength training (f.x. squats, deadlifts, shoulder presses, planks and many others) can help you grow your abs. The “rectus abdominis” is simply the muscle that forms the six pack. Everyone has it, but it’s usually hidden below layers of fat, skin and connective tissue. If you lower your body fat percentage you should see it.

  234. Thanks for the article, Kris. I have lost 60 lbs since the beginning of May counting calories and exercising like a fiend, but I’ve been at a plateau since the end of July. I’ve been at 228-232 for almost a month, If I start this diet, will the weight come off, but slower? I don’t mind, I just want it to come off. I’m willing to do whatever it takes. I’m sooooo hungry, and have been for a long time. I feel like I’m barely living. I just don’t want to gain any weight. It sounds like this diet is for me! At 5’4″, I still have a long way to go. I’m actually surprised this much weight came off so fast, but I really want to keep going. I feel like an idiot, because I get angry at my family if I don’t get my 2 hours of cardio and wt training in per day, and if I don’t have to do that much it would be such a gift!

    • If you follow the advice in this article, you are likely to continue losing weight while getting rid of a lot of the hunger. You should definitely join the forum to get some more advice and support.

      2 hours of exercise per day is way too much. 5 hours per week is plenty.

      • Thanks, Kris!
        I finally broke through that plateau after so long- and I haven’t exercised more than 30 mins the last 2 days! I’m down 2 lbs in 2 days. This is the greatest feeling, because I’m not hungry anymore. I was seriously about to flip out. When you’re hungry for such a long time, it’s that much harder to exercise. I’m so grateful for your input. I was ready to give up. You may have saved my life. Thanks so much :D

        • Thx Kris! I’m down to 222! No hunger and 30-45 mins of exercise daily. This is awesome! I’m glad to be back in control!

          • I am down to 197! I couldn’t have done it without your help- that first time I contacted you, I was ready to give up. You should see how huge the clothes I used to wear are. You wouldn’t believe it if you saw me now. I keep buying clothes that are too small, because after about a month they are too big already. The doctor told me for my height, I should weigh between 120 and 130. At first, I thought that would literally be impossible, but I’ve decided I’m going to try for it. Now that I’m in control of my own body, it seems totally possible. 91 lbs down, 67 to go! Thanks, Kris!

  235. Kanch Boralessa says:

    Hi Kris, thanks for the great information you’ve been dispensing free of charge! I like your website especially because you have taken the trouble to explain your statements in a logical and science based approach so that us readers don’t just have to believe it but can make sense of it and follow the guidelines after being educated. That makes it a whole lot easier to say no to that big bowl of white pasta! Thank you!!

    Well this is working for me! I started at 60 kg on 20 August and when I checked my weight on the morning of the 23rd I’m down to 58kg. 2kg in 3 days is great! I’m motivated to continue and have added swimming and will add walking to this.
    I haven’t been eating any carbs at all other than carrots. Is this bad? should I add a spoonful of brown rice to my daily intake?


    • No need to eat rice or other grains, but having a variety of low-carb vegetables is a good idea.

      Just be aware that the initial weight loss is mostly water weight and that things will slow down after that.

  236. I have done this and it worked great I lost about 30 pounds in like a month….what I did differently was go on the low carb diet for ten days then after the tendays eat all the carbs you want for one meal then u go back on the diet for 7 days and then eat as many carbs during one meal after 7 days then just do carb nite every seven days

  237. Great blog Why does weight loss often equal heartbreak to so many people when we really are in control of it we all need help now and again

  238. WOW… thank you for all of this information Kris. It has really opened my eyes to what I need to do to get this weight off! I had a baby almost 2 years ago and the weight hasn’t come off. Seeing other’s results on this low carb diet gives me hope… esp Summers!

    I am 29 yrs old, 5’1 and 160 lbs. My goal is to lose 30 lbs. I am starting tomorrow on this weight journey and I will keep in touch with you and my results. Thank you so much for the information!

    • Kris one more question.. lets say I get to the 30 lb weight loss. Will I start to regain if I subsitute some carbs back later?

  239. Hey you….I live in Sout-Africa and I’m 15 years old…I’m not fat but I want to lose 3kg and live healthy…when I am in school I get very hungry so what must I take to school to eat and then what must I eat when I get home…and other thing is I don’t eat veggies soo yess what must I do..please help??

  240. Hey, I was wondering can I eat strawberries, and other fruit during my diet as snacks? Also can I eat Pizza and Burrito’s on my break?

  241. Gordon Youd says:

    .I love your website Kris, you have been going longer than me, I bow to a Guru.

  242. Hi everyone, I’m currently 17 years old and extremely overweight for my age (like, 226 lbs and climbing). I am 5’11”. I tried diets before that yielded little results, and now that I have my last year of high school (and prom, and no boyfriend, and obvious girl self-esteem problems my whole life) I decided to turn to the internet and found this amazing article! I just spent 10 minutes reading all your comments, and the results most of you have had are so incredibly motivating!! (And I see I’m not the only one who loves ice cream and chocolate….well, sugar.) I am definitely going to try the low-carb + excercise, and will keep you updated :) Thanks for posting this!

  243. Very helpful imformation for people who want to lose weight fast. Now people are afraid of “protein” and “fat”. Even some doctors believed that all kind of protein and fat is bad for people if they want to lose weight. People will choose low fat diet rather than low carb, because of the wrong imformation given to them.

  244. I have been living a low carb lifestyle for over three years now. I lost 35 pounds, have kept it off, and feel great. It’s all about the sugar, not the fat!

  245. hello Chris, I have enjoyed reading your article and will be putting the info to good use. I had always been overweight but after three kids and an extra seventy pounds, I’m closer to morbidly obese now (5ft 6″, 258Ibs). All I have felt is frustration and self loathing. I have always detested the fact that from here in Nigeria, I don’t have access to some of the pills or meal replacements that are all over the internet since I started searching. Finally, I’ve seen a plan that allows me to source food from my local environment. I’ll keep you posted, I’m looking forward to loosing a heap of my weight before Christmas (I’ve got 4 months). Thanks again.

  246. Great article!

  247. boris karloff says:

    Thanks for all the great info!

  248. Hey Kris, was just wondering, does smoking affect weight loss?

  249. In addition to eating smart like the great advice you give above, I’ve found adding yoga in to my routine really helps to lose weight. It relaxes your body and mind. It can help with detoxification because being overweight may be a sign your body is high in toxicity. Yoga also helps release stuck emotions because being overweight has an emotional component that we need to be able to address in order to move forward with our weight loss goals.

  250. No nonsense. The most useful diet advice I’ve ever read. Thank you.

  251. Hi, i’ve recently turnded 15 a couple of months ago. I live in New Zealand and i am Obese. I weight about 111 kgs, I know that its time to make a change. I have been going for light jogs in the mornings and my eating is basically what mum makes which is usually healthy.. Meat, veges, fruits,.. for school lunches i eat musiley bars and sandwhiches. BUT i eat almost all the time. before school, during school and after school twice. im huge and i just keep getting bigger and bigger.
    Can you help me?


    • I left some out…

      I really want to lose all this fat. thighs, legs, hips, stomach, arms.. The list goes on. Through my schooling years there were and still are students and teachers that make fun of me because of the way i look. I really want to make a huge change to make my family proud and also to feel proud about myself. I have been big all my life. I do got into a sport canoeing, but now im just to ashamed to turn up to trainings because im so huge. i dont hate myself for being big but i want t o take all this weight off the healthy way.
      so please help me make that change.

  252. Hi,
    Does it matter if the hamburger meat is Lean or should it be regular? What about Pizza? Can you have pizza once a week? Bought or home-made?


  253. Great article Kris. I was reading through the comments and you said you like to cook with butter and coconut oil. Does it matter what kind of butter? Also is olive oil ok to cook with?

  254. So here’s my question, I’m a diabetic (type 1) and I am totally insulin dependent, I haven’t lost any weight from my pregnancy, my doctor has me on 65 grams of carbs per meal and u exercise 30 minutes a day, and since giving birth I’ve GAINED 5 pounds. How I’m I suppose to lose weight when I can’t lower my carbs or my insulin injections (which cause weight gain) ?

    • Hello Evelyn. If you lower your carbs, you will have less need for insulin and should lose weight.

      Do it with your doctors supervision though, that is important because your meds will need to be adjusted (reduced, probably).

  255. I agree, all results begin in the mind. No matter how good a product or system is, only you can decide to lose weight or whatever the new choice is in your life. Habits can take many days or up to several months to change for good. That is why a new lifestyle of eating habits must be developed in order for a lasting change. Having the support of a good coach is invaluable. Great info here. It’s up to you to decide to use it.

  256. I am a 52 yr old female. 5’3″ -115lbs. I have Type II Diabetes that has been regulated with diet and exercise for 12 years. I get hypoglycemic when I haven’t eaten for 3-4 hours, to the point of not being able to drive, or think straight. In diabetic education classes I learned to eat 30- 45 carbs for breakfast, lunch and dinner (3 times a day) with 2 snacks containing 15 grams of carbs each, between meals. Prior to my diagnosis, I followed a low carb/ high protein diet, which I loved… ( give me a steak and salad, I will be happy for the rest of my life!)… Although, after my new diabetic diet, I was not hypoglycemic and I lost 10 lbs. How does your weight loss program fit into my scenario?

  257. You know that as long as you exercise regularly and, of course, do plenty of it (I.e. walking, gardening, housework) you will lose weight anyway? So technically you don’t have to ‘diet’, just eat sensibly, and avoid over eating.

  258. Thank you. I love this website!

  259. Crisencio Paner says:

    This article is very informative! I learned a lot! Thank you for sharing it.

  260. Hi, I am over 70 now and still in good health and live an active life physically and mentally; people remark I look about 50.

    We all over indulge from time to time and put on the weight, and for some it is a hard task to loose those extra pounds.

    I studied diet and the basics we were taught is that like animals that hunt and eat meat, fruit and greens, have their eyes to the front. Most creatures that are hunted and eat mainly greens and fruits have their eyes slightly to the side. Also if you look at the human tooth structure it is what is termed omnivorous. In other words we are designed to eat anything. So providing your health is OK a well balanced diet without overdoing it will keep you fit.

    Now back to weight loss. If I want to loose weight rapidly I simply cut back to eating one main meal, one cup of tea and one cup of coffee through the day with added sugar for energy, drinking several glasses of water through the day. It is hard but at the end of each day when you retire for the night you will feel proud of yourself.

    I have done this from time to time over the last half a century without any ill effects.

    Years ago there was a lady we knew who was greatly overweight; she had tried all the fad diets and methods to loose weight. Non-worked. She told me she was considering Lap Band surgery as a last resort.

    I told her if she wanted she could try my special diet, which was the following.
    Told her she would be able to eat her 3 meals each day and even an extra one if she felt like it. Also she could continue to have her 5 cups of coffee or tea each day. But must also drink 6 standard glasses of water. The diet would absolutely reduce her weight. How?

    I told her it would cost a few dollars, so she gave me $50 I returned later that day with her new diet neatly wrapped in gift rap paper with a ribbon tied round it. When she excitedly opened it we both burst out laughing. It was a dolls tea service with tiny plates and mini cups and saucers.

    So true to my word I once again I told her she would be able to eat her 3 meals each day and even an extra one if she felt like it. Also she could continue to have her 5-cup of coffee or tea each day. But must also drink 6 standard glasses of water. The diet would absolutely reduce her weight.

    She said OK I will try it; She did and is still on it. She has lost the extra weight and looks like a million dollars. Goes swimming, sailing and for long walks with her husband which she was not capable of before.

    I call it “The Doll’s Diet” and she surely looks like a living doll.

  261. Hi! I in love with health and the foods we eat. I totally agree with you on processed foods, too much sugar, more fruits and veggies. I just don’t understand the no wheat breads rice. Japanese and the French are among the worlds healthiest people with low rates of heart disease. I have traveled to both countries and they consume large amounts of carbohydrates in their diet. In Japan with rice and ramen. In France with bread and pastries. So why would cutting out all carbs be the best diet? Bread rice pasta has been consumed by many for many years why would it start causing heart related problems now? I just feel it is something else. I do believe in everything in moderation. But we can create an enjoyable diet. Thoughts?

  262. hi! im 30 years of age. 5’4″ and 70kg. i want to lose 15kg but i try every thing and it dosen’t work on me. please tell me what should i do. thank you!

  263. Hi Kris,

    I would like to share something,
    As a teenager I always wanted to look slim, for some reasons I weigh more than what it looks like, so I was pretty much okay being slim and heavy.
    A year ago, when I lost all my hope, I decided to eat what my mum thought was good for me, and I must tell you, what she used to give me to eat was at least 90% related to this article, she is no expert by the way.
    I hated it in the beginning with a fear of getting more obese, because most of my friends used to go on crash diets with consuming just a glass of orange juice and an apple a day, and frankly I used to hate it even more as I could not see any ‘magical’ difference in my appearance.
    Today, after 14 months, I haven’t lost much weight but I look much slimmer and my friends ask me for tips, wakao!!!
    After reading this article, I’m surely gonna recommend it !!!

  264. If I follow the low carb diet (50 gram daily max) will I get into ketosis? Thats the goal, planning on buying ketosis sticks to measure the amount daily. I’ve done this in the past in Europe and worked really well.

  265. Nayyar Durrani says:

    I am a Pakistani and lentils and beans are a staple in our diet. Can we eat pulses and lentils in the low carb diet. Please let me know as soon as possible. Thanks a lot

  266. Hi Kris
    I am a 15 year old girl. I have my cousins wedding coming up soon and would like to be bit skinnier for it. I don’t want to go on a mad diet and I don’t see myself as being fat. All I want is a flat tummy! Any suggestions for me? Thank you

  267. Hi kris,
    Not saying anything bad about your low carb diet but I have counted calories and ww points since February and have lost 40 lbs so not sure about this low carb thing,I’m sure it works but I don’t agree that you have to do it to lose weight,I eat plenty of carbs!!

  268. CarlittaGirl says:

    I lost a ton of weight years ago using this plan but I have become allergic to eggs and all of the low- carb diets I’ve found have eggs everyday for breakfast. What can I substitute for eggs? Thanks.

  269. Hi Kris,

    I found your article very informative, but do you have any tips on what to eat if you are a vegetarian? I eat eggs but would not want to eat them three times a day. I usually use vege mince, quorn or tofu, are these ok? I am also a pcos sufferer and was recently diagnosed with overactive thyroid (graves disease) would this diet be safe for me?
    Thanks in advance

  270. I’m 5ft 2inches and I weigh about 98 pounds, if I do this diet for 5 weeks how much would I approximately weigh? I also exercise 35 times a week (a bit over the top I know) but I’m trying to lose weight and nothing is working so I’m gonna try this.

    • I don’t think you should be exercising that much, 4 times a week is plenty. I don’t think you should follow this diet either.

      At 5’2 and 98 pounds, if anything you are underweight. If you are being serious, then you should probably talk to a health professional about your situation.

  271. I have no trouble following this with one exception my morning coffee! I love creamer, especially these holiday ones out now! But of course they are loaded with sugar, and I’m starting my days on a sugar high lol! They make sugar free ones, but I try to stay away from fake sugars. Would this be ok, or do I need to give up my habit??? :(

  272. Ok, I am going to give this 101% starting today. I have a cruise booked in May 2013 and thats 22 weeks from now. I currently weigh 128 at 5 feet tall. I weight lift 4 days a week with the Les Mills Body Pump system and run 2x a week for 6-7 miles. I would like to fool myself into thinking some of my scale weight is due to the weight lifting but at my height????. this eating plan is so counter to everything I have been told my whole life about losing weight but I have exhausted all the other “diets” out there so what have I got to loose but some excess fat right? I hope to update in a week with a weight loss.

  273. Hi Kris.

    This is Malu, thank you so much for your diet plan. I am following your diet plan and lost 20 lbs in 3 months. I can’t tell u how happy I am. I tried so many diets and exercises but nothing worked for me. Your diet plan and 5 days workout is really helping me. But really don’t know how to manage the party days. Feels very frustrating next day when my scale shows 3 to 4 lbs up. Still needs to be serious.

    Thanks once again. Still needs to loose 80 more pounds.


    • While I think this plan is a great one, one thing concerns me. If you’re eating fattier foods and adding oils that are very bad for you (coconut oil), wouldn’t this increase your cholesterol? I used to use the food pyramid when I was diagnosed with hypoglycemia because I had to re-teach myself how to eat. I still ate grains and vegetables, AND ate 6 times a day. I wasn’t hungry during my snack times, but I had to eat to keep my blood levels constant. I lost over 50 lbs in six months. The weight really dropped off during the first few months, but then I plateaued. I wasn’t exercising so I’m sure I could’ve dropped more had I added in some kind of cardio. Your plan sounds a lot like the food pyramid except for the high fat oils. Has any of this ever been tested? Weight loss is great, but high cholesterol numbers are not. Just curious.

      • This diet doesn’t really raise cholesterol although there is some individual variability here.

        Total and LDL cholesterol tend to stay the same, while HDL goes up and Triglycerides down.

        Generally, most risk factors improve further on a low-carb compared to a low-fat diet.

        This has been tested thoroughly and low-carb diets have an outstanding safety profile.

    • Try weighing yourself less frequently throughout the week! If you have your free day on Saturday and indulge in a few drinks, you aren’t doing yourself any favors psychologically by stepping on that scale! Half of this battle is mental, and you need to make sure you aren’t doing things to discourage yourself! :) I started a chart and am only allowing myself to “weigh in” on Saturday mornings

  274. My only concern with this diet plan is the lack of milk/calcium in it. What are your thoughts on that?

  275. Restricting carbohydrates such as bread like you suggested will cause intestinal problems. Some following a diet like this for any amount of time have had to have their bowel obstructions surgically corrected. Also restricting fruit intake that much will also cause digestion issues and restrict your vitamin c intake which does not allow the immune system to function properly. I would also like to point out two of the meals shown above are FRIED in butter or oil.

  276. After gaining a lot of weight and finding diets a chore I resigned myself to the idea of always being overweight and feeling unattractive…

    I stumbled across this website during a rare moment of feeling inspired to lose weight. After reading the information I felt more positive that I had found the right diet for me, I am a fussy eater and that’s why other diets didn’t work. I felt sure though that this one could work for me. I made a list of the low carb foods I liked and decided that I would be strict with eating only low carb foods.

    I began the diet on 1st November 2012 and restricted my carb intake to between 100g – 120g per day. This brought immediate results and although I have lost only 6lb in weight during that first month, I have lost over an inch of body mass. I am very happy with these results and will be introducing moderate exercise into my daily routine now.

    I am finding this diet very easy to stick to, I am not feeling hungry and nor am I craving sweets or other junk. I do not have the hassle of counting calories or making sure that I do not eat anything fatterning. All I am doing is eating the low carb foods and enjoying it.

    I will post again in January 2013 to let you know how much more weight/body mass has disappeared. Feeling very positive about life right now thanks to this diet. Thanks Kris, your explanation of foods and the way the body processes it was simple! This is the first time I have understood this :o)


    Mel xx

  277. Hi Kris, thanks for the great article. I started yesterday and am feeling great so far! Can you please tell me whether or not it’s a good idea to eat lentils and chick peas on the carb free diet? I’ve always considered them as protein but since googling have had mixed reviews. I’d love to hear your opinion. Thanks!!

    • It’s not carb “free” – it’s low-carb, which means that some carbs are allowed.

      If you stay under 50-100g carbs per day then I don’t see a problem with chick peas and lentils. The only way to ensure that you do that is to log your food intake, at least in the beginning. I recommend for this purpose, it’s free.

  278. Hi Kris, I really want to follow this plan but one of the foundations to this diet is meat. I am a vegetarian so I was wondering what I should eat in order to get similar effects that the meat provides?

    • If you’re unwilling to eat meat then you probably shouldn’t be eating this diet, unless if you’re willing to eat a whole lot of eggs, high-fat dairy products and fatty fish.

  279. I have a question about the sugar thing. I’ve been eating “clean” or “Real” for several monthsand have recently switched to all organic to avoid GMOs but of course both of these allow whole grains, which I understand, based on your article, need to be cut to loose weight. I’ve had testing done and know I am EXTREMELY insulin resistant which makes perfect sense on how difficult it is for me to loose weight. I think I can manage minimal carbs but the no sugar thing has me worried. How do people drink coffew without sugar? Can I use organic all natural maple syrup to sweeten my coffee? I have to have my coffee I have 2 small children and work with jr high kids so its a must and i CAN NOT drink it I typically use 2 spoons of organic sugar or a good sized glob of maple syrup and a splash or lactoce free milk to it. Any help/info you could give me on this topic would be very helpful! Thanks

  280. Engilbert Sigurdsson says:

    For your info: There is high quality, consistent evidence that reduction of total fat intake has been achieved in large numbers of both healthy and at risk trial participants over many years. Lower total fat intake leads to small but statistically significant and clinically meaningful, sustained reductions in body weight in adults in studies with baseline fat intakes of 28-43% of energy intake and durations from six months to over eight years. Evidence supports a similar effect in children and young people. See review in the British Medical Journal by Hooper L et al from 6th Dec 2012

    Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised controlled trials and cohort studies
    BMJ 2012; 345 doi: (Published 6 December 2012)
    Cite this as: BMJ 2012;345:e7666

    • Thanks for the link. I agree that a low-fat diet is definitely healthier than the standard western diet, but I do believe that carb restricted diets are more effective as a weight loss intervention and lead to further improvements in metabolic markers.

  281. Hello,

    i too would love to thank you forthe great 411…is the carb intake coming mainly from veggies and the one fruit? what are the “allowed” carbs? how about greek yogurt?

  282. This is my New Years Resolution…cutting out carbs. This article has given me a clear direction on how to do it. Thanks!

  283. I admit that I did not read EVERY comment here, but I’m a little disturbed by the fact that there is, relatively speaking, a great lack of comments which do not agree with you. Any forum which lacks argument appears contrived or manipulated to me. And so, by that token, I would be surprised to find my comment “lost”.

    I believe that people will lose weight by eating natural foods and avoiding boxed and pre-prepared meals. I think that our ancestors did just fine eating fat AND carbs. The key is that you DO have to exercise. Also, your plan is not practical for everyone. It assumes that everyone has the ability to have a reheated meal for lunch every day. I do not have this luxury. I have 30 minutes to eat lunch. I try to pack what I’m going to eat, so it’s often a sandwich and fruit and veggies and I try to snack healthy. I ate tossed salad every day at first, but then I started to gag into because I was so sick of it.

    I also had a doctor tell me that an “Atkins” approach could kill me because not eating carbs could cause (I think it was called) Methodist, an with my kidney problems,I might get very, very sick. Please make sure to urge people to talk to their doctors before changing drastically.

    • Ketosis — not Methodist…lol…autocorrect!!!!!!!

    • I don’t filter these comments in any way. Most doctors don’t know crap about nutrition, unfortunately. I’m a med student so I should know, they don’t teach this stuff in med school.

      If you look through the article, you will see multiple references to the scientific literature where low-carb, ketogenic diets are tested in clinical trials. There has not been ONE serious adverse effect attributed to the diet, but of course if you have any medical problems you should keep your doctor in the loop.

  284. Gordon Youd says:

    When I started to put on weight some years ago, I looked at all websites and such, most of them were helpful but biased to there own products.
    So I set up my own website simply to give as much helpful information on all aspects of being overweight. The information I try to push to people is the simple, easy and cheap ways of losing weight.
    I do find people worried sick about this or that fad diet. They need to follow simple methods, like drink at least a pint of water at every mealtime and cut your sugar intake by 50% at least. Stir fry with rice, chicken or fish and vegetables takes care of a lot of my diet. I eat a bowl of muesli in the morning, don’t add sugar as the fruit in it should supply all your needs, plus if you put some yogurt on it then you have a good starter.

    Most of all STOP worrying, losing weight is not an overnight thing, it takes time to kick in after you change your eating habits.
    You will get lots of help from Kristjans followers and their comments.

  285. Kris,
    I wanted to know your opinion on coffee. I don’t want to start my day without it… however, research seems to suggest that since coffee is a stimulant, it inherently raises cortisol levels which interferes with fat-burning. Are we counter-acting our efforts by drinking it?

  286. I hate eggs and need an alternative for breakfast. Suggestions?

  287. Hi there! Great info here but I am having a hard time with the “fry in butter” statements. Can’t imagine why that would be good for your health. Could you please explain the benefit of frying something in butter?

  288. Nutrition student says:

    There are a few errors in this report. Firstly, your body actually needs carbs and the insulin to help burn fat. Secondly, when you restrict carbs your body does not exclusively burn fat. It burns a mixture of fat and protein. At the start it is mostly protein being burnt. This means your are loosing muscle, not fat.
    Did not get through the whole article, and I’m sure ill get a bashing for presenting an opposing argument but these are facts.

  289. Kris,
    Thanks for the menu/food plans. Usually when I come across things I think I might want to try I’m not sure how to even begin!
    I had a question about sugars (and I apologize if someone may have already asked this question earlier, its a long list of comments to read through!) Do you have a rough estimate of how many grams of sugar would be acceptable? My question is mainly branching from wanting to try out some smoothies for breakfast occasionally and I’ve found quite a few made from vegetables and just a few pieces of fruit to help with the flavor. I know you mentioned berries, but I have really been searching for something to answer my dieting problems and I want to make sure I do this right.

    I gained a lot of weight very quickly from traveling to Europe and pretty much eating nothing but carbs at every meal for 4 months and ever since then I can’t seem to shake the weight. I’ve been looking into diets and this is the first one I came across that will be reasonable to do with my fiance bc he can still have his bun with his burger or his rice as a side with a pork loin at dinner (he’s got a much better metabolism than I do and his job requires a lot of outdoor work so he is in great shape).

    Also, I wanted to add some insight into the caffeine conversation from a few comments up. I have my bachelors in food and beverage management so I took a few classes about the history of beverages. The caffeine in coffee and tea have different side effects. Anyone who feels shaky from coffee should try tea because the caffeine is slow releasing and won’t cause jitters! Also, if you’ve only had coffee for your source of caffeine for a long time, try switching it up to tea because caffeine can build up a tolerance in your system and stop to work as well gradually.

  290. @Heather
    Where is super Kris when you need him?!
    All berries are great fruits, the preferred fruit. Blueberries, blackberries and strawberry are all excellent. Adding eggs to your smoothies is the key to filling you up, as long as you don’t have an egg allergy.
    Try not to drink any beverages with sugar though. That’s a 1st easy step to losing weight.
    If you and your fiance are going to lose weight together, try going Paleo.
    Best of luck

  291. It’s so difficult for me to cut out starchy carbs. I get dizzy. Not to talk of adding workouts to a dizzy person. Kris, plz what do you advise?

  292. I really hope people are not following the meal plan that’s listed. Rapid weight loss does not mean successful long term weight loss. Your body NEEDS carbohydrates to preserve and build muscle, which in turn, burns body fat. Carbohydrates are the primary fuel for the body. When digested, they break down into glucose and other simple sugars and fuel cells, muscles and organs. Depriving the body of carbohydrates forces it into a state called ketosis, in which the digestive system converts protein and fat into glucose instead. If not carefully controlled, this can lead to muscle wastage, fatigue, etc. Although I think it’s important to WATCH your carb intake, cutting back so such low amounts, especially if you’re exercising is bad news. Eat a balanced diet including all macronutrients!

    • Finally someone who makes sense! I am a believer in eating a balanced diet and incorporating at least 30 minutes of fitness into each day! I am 50, 5 feet tall & 130 lbs which according to my physician is in the normal BMI range. I don’t count calories and once in awhile indulge in a treat. Common sense prevails when it comes to making food choices! Fitness doesn’t have to be of mammoth proportions either. I gave up aerobics a long time ago!! Now I ENJOY my fitness by walking, skiing, bicycling and stretching. Life is too short to be consumed by body image.

  293. Hi, this article is great and very informative, I am going to start counting carbs instead of calories now. Question though, I am a picky eater and I hate eggs, I like the white part but can’t eat the yolk, do you have any suggestions on what I could eat instead of eggs or is just the egg whites okay?

    Thank You!!

  294. I have read your article on the “trendy” Paleo diet. The problem I have is that it is a temporary quick fix. As a former “fat” girl, I have learned that the key to losing weight and keeping it off is making a commitment to yourself by making a lifestyle change forever! In doing so, I have maintained my weight loss for 20 years, unlike some of my fellow counterparts who participate in these types of diets to lose weight. Once their goal is achieved, they typically go off these diets, and BAM, they are once again fat because they did not learn portion control and how to balance a diet that includes grains, dairy, protein, fats, complex carbs as well as refined carbohydrates.

  295. I like my steak, but let me tell you this: those veggies are pretty darn good by themselves if you’re eating them with the people you love. Being able to use the new facilities as soon as possible is crucial for any business. Source: Stream Cliff Herb Farm Tearoom and Winery News 2009.

  296. Hey there, I just wanted to know how many calories per day most low-carb eating falls under. I know the point of the article is that you won’t need to count calories on a low-carb approach, however, I am still breastfeeding and need to make sure that I am at least reaching between 1500-1800 calories per day, since the body naturally burns about 500 calories from breastfeeding alone. I usually aim for a middle ground of 1600 calories.

    I too understand the need to eat a variety of food groups so as not to affect my supply, but the reason I ask is that you suggest this as healthy eating habits for life. I am not so concerned with the low-carb aspect, but more the fruit reduction.

    Would it be safe for me to introduce a low-carb meal plan while nursing?

  297. Kris,

    This is a fantastic diet. Best ever. In exactly 1 month , I have gone from 71kg to 68 kg, and Robert my husband has gone from 125 kg to 120kg.


    Thank you


  298. Joseph Wilson says:

    Drink at least 8 glasses of water each day… Since I begin to give up eating lots of red meats,junk foods and not drinking to much soda pops, I am starting to see a drop in my body fat… Working out too much can also be a dangerous to your health.

    Now I only work out twice a week which is a good thing.. The only thing I’m having problem with is losing body fat around the stomach.. Oh Noooooooooo!!!!

  299. This diet looks nutritious. I might give it a try next week since I need to gear up for the summer and my stomach has increased in size a bit due to watching too much cable tv with my nieces and nephews. Thanks for sharing.

  300. I basically have been following these rules for many many years and have found great success. I do struggle with my sugar intake because well… I love chocolate, lol. However I have maintained a 102 lbs for approximately 4 years (I am 5’3″).

    I do work out 4 times a week, most weeks. This way of living is much healthier and more rewarding than any other diet I have ever used. I highly recommend this :) Good luck!

  301. I’m starting today… 5’5, 187 lbs…thanks Kris, will keep you updated.

  302. Hi Kris, is it okay to have 2 tbsp of sugar everyday with this diet? I drink 1 cup of coffee everyday with some milk.

  303. I am so committed to the Paleo Diet. There is a lot of good advice on this post and from other commenters. I think that the most important thing for me has been learning about good fats and bad fats and cutting out the grains and processed foods. I’ve never been a big fast food person, but I was definitely under some misconceptions concerning packaged food. Now things are different, I only have a few more pounds to go before I hit my goal weight! :)

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