It is very possible to lose 20 lbs. of body fat in six weeks by fine tuning any of three factors: diet, exercise, and/or the use of supplements. I’ve used them separately and together while working with house moms and actors, to professional athletes. The best way to describe what the next six weeks are going to cover is by terming it "The Slow Carb Diet".
It typically takes about six weeks to achieve the results, I have cut from about 190 lbs. to 180 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 20 lbs. of fat.
This is the only diet besides the ketogenic diet that has literally sliced the fat off my abdomen, which is the last place I lose fat. So here are the four simple rules I followed and you should too over the next six weeks…
Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within an hour of finishing a any kind of resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe. #justsayin
Rule #2: Don’t drink calories
Drink massive quantities of water and as much tea, unsweetened iced tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I love Starbucks and its hard to stay away from the sugar cravings. I have found that adding cinnamon to certain drinks will help to curb he cravings.
Rule #3: Pick a few meals and keep eating them
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Chicken breast or thigh
Beef (preferably grass-fed)
Lamb (or any lean game meats should be fine – buffalo, goat, etc.)
Legumes -black beans, red beans, pinto beans, soy beans
Lentils (or daal)
Occasional Items (eat in moderation)
Chickpeas (garbanzo beans)
Nuts and nut butters (make sure there’s no sugar added!)
Cream (up to 2 Tbs daily in coffee)
Cook Book Options (Don't reinvent the wheel)
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient so I keep it to 4x per day with a little shake as a filler:
7am – breakfast
11pm – lunch
3pm – smaller second lunch
5pm – I usually have a shake
7pm – dinner
Rule #4: Take one day off per week
I recommend Saturdays as your "ultra cheat" day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat everything at the beach that I can find. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate aka (thyroid function, etc.) doesn’t down-regulate from extended periods of caloric restriction. That’s right: eating pure junk can help you lose fat. Welcome to the good life.