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 2016 – 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).
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:
Remove all grains (also the whole grains).
Remove Starchy Vegetables (potatoes, sweet potatoes, etc.)
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
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.
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.
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.
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
Do not drink calories (no milk, sodas or juices). Coffee, tea and water are fine.
Avoid sugar, grains, starchy vegetables and limit your intake of fruit.
Each meal: protein, fat and veggies.
Stay under 50 grams of carbs per day.
Exercise! A combination of strength training and cardio works best.
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.
Other Topics you might be interested in:
Low carb diets are all the rage now. We talk about the different flavors of low carb diets here
Berberine has been used in Chinese medicine for thousands of years, and is now being proven to lower blood sugar better than prescription medicines. Read more about it .
Ever wonder what Probiotics are, and what all the fuss is about? Now we’re learning they may aid weight loss too!
Cumin is a wonderful tasting spice that has benefits for heart health and helps some people drop a few pounds too.
The biggest thing for healthy aging is Nicotinamide Riboside, or Niagen, a recently discovery Vitamin B3.
Lipodrene is still one of the strongest natural diet aids, even though the manufacturers have had to modify the formula several times to respond to complaints by the FDA.
Garcinia Cambogia is not as popular in 2016 as it was in 2013-2015, but still getting a lot of traction on Amazon.
Asenaca says:
September 27, 2011 at 6:00 AM
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.”
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Rich says:
June 4, 2012 at 4:28 PM
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 John, and i’m sure it will serve alot of people well.
RH
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Ka5walker says:
July 26, 2012 at 12:14 PM
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
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Kelly Fitzsimmons says:
January 1, 2013 at 11:45 PM
Hey John,
You might have to update your guide to read 2013.
Hope all is well, Happy New Year.
Keep up the great blogging in 2013.
-kelly
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Alykhan says:
September 27, 2011 at 7:52 AM
John,
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.
Alykhan
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John says:
September 27, 2011 at 2:59 PM
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
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Chris says:
October 3, 2011 at 1:45 PM
John,
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!
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Tim says:
September 29, 2011 at 12:56 AM
John, 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.
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John says:
September 29, 2011 at 5:08 PM
Hey Tim, thanks for the comment.
You are right, intermittent fasting can definitely make up for the occasional treat
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Michael says:
October 2, 2011 at 9:10 AM
John,
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!
Michael
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Barry Bridges says:
April 27, 2012 at 9:31 PM
What John 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 John
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RJ says:
October 2, 2011 at 5:32 PM
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.
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Megan says:
October 12, 2011 at 10:11 PM
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.
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Summer says:
January 8, 2012 at 10:40 PM
Hey John, 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
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Kristjan says:
January 8, 2012 at 10:47 PM
Hello Summer and thanks for commenting. I’m very excited to hear about your results
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Summer says:
February 7, 2012 at 10:15 PM
Hey John, 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.
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Kristjan says:
February 8, 2012 at 6:42 PM
Hey Summer, that is awesome! Keep up the good work
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Summer says:
February 8, 2012 at 11:16 PM
Just weighed this morning….. three more pounds off!!!
Kristjan says:
February 9, 2012 at 8:37 AM
That’s incredible, congrats
Katy says:
January 12, 2012 at 11:26 PM
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!
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Kristjan says:
January 13, 2012 at 8:21 AM
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.
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Kellycampbell says:
January 23, 2012 at 4:43 PM
does this really work for people
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Kristjan says:
January 23, 2012 at 5:42 PM
If you actually follow the plan, it should work.
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Riya says:
February 7, 2012 at 10:51 AM
Thanx John, 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?
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Kristjan says:
February 7, 2012 at 4:24 PM
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.
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Riya says:
February 8, 2012 at 6:05 AM
thanx a lot for replying John, will be visiting your site more often!
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Synthia says:
May 30, 2012 at 2:32 PM
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.
John, 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.
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Kristjan says:
May 30, 2012 at 11:06 PM
Thanks for an awesome comment!
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Riya says:
July 20, 2012 at 5:32 AM
Thanks for your inputs, Synthia!
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julianne says:
February 8, 2012 at 10:57 PM
Hi John,
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)
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Kristjan says:
February 9, 2012 at 8:37 AM
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.
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julianne says:
February 9, 2012 at 8:45 PM
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.
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Summer says:
February 27, 2012 at 7:04 PM
Hey John,
Just an update…. I’ve lost 16 lbs now!!!!!
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Kristjan says:
February 29, 2012 at 5:12 PM
That is awesome, thanks for keeping us posted
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Summer says:
February 29, 2012 at 7:39 PM
Hi John,
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
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Kristjan says:
February 29, 2012 at 9:28 PM
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.
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Holly B says:
February 28, 2012 at 3:32 AM
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.
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Holly B says:
February 28, 2012 at 3:35 AM
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.
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Amy says:
February 29, 2012 at 5:41 PM
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)
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Summer says:
March 4, 2012 at 8:15 PM
Hey John,
Down 18 pounds now!!!
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Kristjan says:
March 4, 2012 at 10:34 PM
Awesome, congrats
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Ari says:
May 6, 2012 at 1:24 AM
that’s amazing!! how did you get the mind set to do that? i have tried so many times and was never able to do this. that’s amazing! i gotta try this system
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Daniel says:
March 7, 2012 at 6:35 PM
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
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Susan says:
March 10, 2012 at 1:16 AM
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?
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Kristjan says:
March 10, 2012 at 12:28 PM
That really depends, what is your goal weight?
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Susan says:
March 10, 2012 at 4:38 PM
I’m trying to lose about 50 pounds…
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Kristjan says:
March 11, 2012 at 3:43 PM
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.
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Zezzy says:
March 10, 2012 at 3:26 PM
Hi John 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.
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Summer says:
March 16, 2012 at 5:23 PM
Good morning John,
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.
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Kristjan says:
March 17, 2012 at 3:01 PM
That is awesome! I appreciate that you are keeping us updated
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Jane says:
March 17, 2012 at 12:01 AM
Hi John 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?
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Kristjan says:
March 17, 2012 at 3:02 PM
Rye bread may be okay, you should try it out for yourself and see how it impacts your weight and how it makes you feel.
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Kevin says:
March 17, 2012 at 5:06 PM
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.
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Brad says:
March 18, 2012 at 12:00 PM
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$$.
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Michael says:
March 18, 2012 at 8:26 PM
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.
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Kristjan says:
March 18, 2012 at 8:56 PM
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.
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Charly says:
November 20, 2012 at 6:07 PM
Hey John,
I am wanting to start this diet and I was just wondering what intermittent fasting is?
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Kristjan says:
November 20, 2012 at 9:48 PM
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.
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Rahul says:
March 20, 2012 at 4:14 AM
Hi John my weight is around 130 kg and my height is 185 cm, and i am vegetarian so what i should take?
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Kristjan says:
March 21, 2012 at 10:52 PM
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.
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Amanda says:
June 27, 2012 at 5:30 PM
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?
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Donia says:
March 21, 2012 at 7:03 PM
Hi John, 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.
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Kristjan says:
March 21, 2012 at 10:55 PM
It’s really not that scary. Difficult, maybe. But still probably easier than most other diet plans.
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Stewart says:
March 21, 2012 at 9:25 PM
Hey John 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.
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Kristjan says:
March 21, 2012 at 10:54 PM
Hey Stewart, thanks for sharing. It will be interesting to see your results.
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Sal says:
March 22, 2012 at 4:41 AM
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.
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Kristjan says:
March 22, 2012 at 8:44 AM
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
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dante says:
March 23, 2012 at 1:33 AM
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
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Kristjan says:
March 24, 2012 at 9:59 PM
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.
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Donza says:
March 23, 2012 at 5:40 AM
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!!!!!
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Kristjan says:
March 24, 2012 at 10:01 PM
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.
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joey says:
March 25, 2012 at 7:53 AM
is this method good for a two months old pregnant Lady
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Kristjan says:
March 25, 2012 at 10:12 AM
No, not at all. A pregnant lady should do what her doctor says and eat a lot of healthy and nutritious foods.
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Chris Alderson says:
March 27, 2012 at 4:24 PM
Kristjan,
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?
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Kristjan says:
April 3, 2012 at 4:29 PM
I like whey protein post-workout, possibly with some Creatine mixed in.
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sharon says:
March 28, 2012 at 12:33 AM
it was great it helped me a lot thanks a bunch
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alison says:
March 28, 2012 at 9:52 PM
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 John for giving everyone this great advice x
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Kristjan says:
April 3, 2012 at 4:29 PM
Good luck, Alison!
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Missy says:
March 29, 2012 at 1:09 PM
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!
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Kristjan says:
April 3, 2012 at 4:31 PM
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.
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Missy says:
March 30, 2012 at 2:28 AM
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!
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Kristjan says:
April 3, 2012 at 4:32 PM
Thanks for the comment, Missy!
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Jennifer says:
March 31, 2012 at 2:35 AM
Hi John,
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!
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Kristjan says:
April 3, 2012 at 4:34 PM
Oh boy, if only I had a good solution to sugar cravings.
They’re tough to deal with. I’ve written an article about it that may be useful to you: http://www.kriskris.com/how-to-stop-cravings/
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ben says:
April 1, 2012 at 9:35 AM
Hey John 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?
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Kristjan says:
April 3, 2012 at 4:35 PM
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.
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mitra says:
April 2, 2012 at 10:00 AM
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.
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Kristjan says:
April 3, 2012 at 4:35 PM
Awesome, thanks for sharing!
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Angie says:
April 2, 2012 at 10:46 PM
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, John, 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!
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Kristjan says:
April 3, 2012 at 4:38 PM
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.
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Ram says:
April 3, 2012 at 8:48 AM
Hi John,
Thank you for this wonderful article, this is really very informative. John, 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.
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Kristjan says:
April 3, 2012 at 4:39 PM
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.
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Chris says:
April 3, 2012 at 3:32 PM
Hi John,
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!
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Kristjan says:
April 3, 2012 at 4:41 PM
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.
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avinesh says:
April 4, 2012 at 5:24 AM
thanks for the advise but my comment is that how many days it will take to be fit in weight
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Kristjan says:
April 4, 2012 at 11:02 AM
That depends on how well you will do and how much weight you have to lose. Could take months, perhaps even longer.
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james says:
April 7, 2012 at 2:58 AM
I used to do low intensity workouts and got nowhere, sites like yours helped me realize the importance of jump starting ones metabolism
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Klynn says:
April 7, 2012 at 6:13 PM
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!
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Kristjan says:
April 9, 2012 at 3:20 PM
It will work if you follow it.
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Ms. Dee says:
April 8, 2012 at 1:58 AM
Hi John, 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.
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Kristjan says:
April 9, 2012 at 3:20 PM
Good luck, Ms. Dee!
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Asibaba says:
April 8, 2012 at 10:06 AM
It really works, I lost 10 kgs in 3 months, thank you very much!
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Kristjan says:
April 9, 2012 at 3:20 PM
Thanks for the feedback, it is very much appreciated.
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pau says:
April 9, 2012 at 7:16 AM
Can I lose weight in just 1 and a half week following your methods?
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Kristjan says:
April 9, 2012 at 3:22 PM
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.
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poonam says:
July 30, 2012 at 3:03 PM
Hello Kristjan. I am 142 lbs and height is 5″2. I wanna lose 20 lbs..so I workout in evening. What s