It is possible to lose weight fast, naturally, and permanently without exercise.
With the following guide you’ll be able to:
There are only 5 principles you need to follow:
The white and refined carbs list that you must absolutely avoid:
List of additional foods to avoid: “the ghost foods”:
Ghost foods are those foods deprived of any nutritional factor that infest the carts at the supermarket:
The categories of foods that are not dangerous can be counted on one hand.
When you eat calorie-dense and nutrient-dense food, your body gives you clear signals that it is full.
If you ingest “empty” foods, you will end up eating constantly.
The brain is an organ (and a muscle) that needs constancy, simplicity and repetition in order to create a lasting habit.
It is designed to defend you and to save as much energy as possible, so that it requires simple and repetitive procedures.
If you always have to make different meals at different times, the brain will make an extra effort, combining different foods and cooking differently each time.
Result: in a short time you will stop everything.
This is an example of my actual weekly program (updated in July 2022):
As you can see, it’s a simple plan and allows me to decide which protein food, legume and vegetable to choose for each meal.
Times and calories vary from person to person.
Adjust meals according to your days and activities (work, hobbies, children, etc.).
Do not worry about when and what family members, dogs or neighbors are going to eat.
Preparing food in advance helps you to avoid compromises.
Knowing what to eat during the week saves time and money at the grocery store.
Food containers are perfect because once filled, you know what you need to consume during the day.
Set three to four meals a day and repeat them.
Too many meals per day (5-6) are difficult to plan.
Calorie intake is the only factor that tells whether we are keeping more fat or using it as energy.
For example, if you daily consume 2220 calories and eat 1700 calories, your body will burn 500 grams of fat per week and 2.14 kg per month:
If you are still hungry during the day, it is because your body hasn’t received enough calories and nutrients.
So the theory that says that you have to eat less to lose weight has no established facts.
Later we will see how to set the specific daily calorie intake for your body.
Each meal must always consist of a triad composed by PROTEIN/LEGUME/VEGETABLE:
Each meal must have at least 20 grams of protein.
They must not come exclusively from fish, meat, etc., but from the whole block of proteins, legumes and vegetables.
For example if a meal has:
100 g of lentils (about 25 g of proteins);
2 eggs (about 12g of proteins);
100 g spinach (about 3 g of proteins).
The final protein sum will be approximately 40g of total proteins.
Meat is not necessary, although it certainly makes everything easier to follow.
Vegetarian and vegan foods can easily fill the minimum protein intake for each meal, simply with plant-based foods.
Legumes (better dried legumes):
Eat multicolored vegetables. Each color comes from a different cocktail of protective nutrients.
Eat large amounts of vegetables each meal without counting calories, most of all the fresh and frozen vegetables don’t have much of them.
Some examples of vegetables:
For example, you have breakfast with 2 whole eggs, lentils and spinach.
That’s right, at breakfast.
The main difficulty is to replace breakfast with foods that would usually be eaten for lunch or dinner.
It doesn’t have to be fun, it has to lead to a result.
Feeling good, being stronger and more energetic, sleeping better at night and looking more athletic pays off enough.
Experience Tip: A little trick that I often use is to take a food container with me that already has both breakfast and lunch.
In this way I have breakfast when I’m hungry.
Only drink water:
To ensure optimal liver function, and promote weight loss, you need to drink large quantities of water.
Especially during the cheat day, due to carbohydrate overload.
Experience Tip: In order to deceive the mind, a simple trick that I used, which allowed me to reach 3 liters of water a day, was to drink without a glass.
When you drink directly from the bottle (even better non-sparkling water) the body does not recognize the quantity, and it will be easier to drink in large quantities.
Tea and coffee to drink without sugar or sweeteners;
Coffee plays a beneficial role on the liver, cognitive functions and the brain.
However, an excess of caffeine can cause sleep and physical problems, reason enough to drink it in moderate doses, up to a maximum daily amount of 300-400 mg per day (one cup contains 40 mg of caffeine).
Green tea (matcha) overflows with antioxidants and can prevent breast cancer, as well as protect against malignant gynecological conditions, can lower cholesterol, blood pressure and blood sugar, and decrease body fat.
Drink it without sugar or sweeteners and without lemon (the phytonutrients are only released in presence of a certain PH).
Do not drink milk, carbonated beverages and fruit juices;
Sugar-sweetened carbonated beverages and fruit juices are almost all sweetened.
To find it out, just go to the nutrition facts label of any food and see how many carbohydrates are present.
When the word “sugar” is present, it indicates that the carbohydrates present in 100 gr. of food consist of simple sugars.
The same happens with all the other foods in the supermarket.
Avoid to drink wine and beer.
Just a small clarification: fruits are a precious asset for the body.
They contain a multitude of phytonutrient and antioxidant concentrate and are perfect to eat before and/or after any physical activities, or on an empty stomach.
Never after a meal.
Our goal is to burn fat quickly and avoid regaining it later.
Once the desired results have been obtained, fruit can only help you to feel better, especially if your diet is linked to physical activity.
Despite having a low amount of calories (only for some exceptions such as coconut), fruit contains fructose, its main sugar, which, although natural and healthy for the human body, is capable of converting into glycerol phosphate and accumulates a quantity of fat more effectively than any other carbohydrate.
Perfect for the cheat day.
Tomatoes and avocados are fine; the latter should be eaten in moderation, max 1 per day, because it is overloaded with potassium, higher than a banana.
Nuts and dried fruits are another essential food for the body, which our ancestors could not live without.
Its consumption is also very important in the modern age.
The only real fact that you should consider about nuts and dried fruit is the calorie intake, between 500 and 600 kcal per 100 gr.
That said, if properly planned, it can only make you feel better, stronger and healthier.
Only an excessive amount of nuts per day leads to a plateau in weight loss.
All the foods described in point 2 already contain the right amount of potassium, magnesium and calcium.
Here you can find a more thorough list of food containing all of them:
Potassium (4,700 mg per day recommended for an average, healthy 25-year-old male)
1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
2. Chard, cooked, 4.9 cups (1 cup = 961 mg)
3. Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
4. Spinach, cooked, 5.6 cups (1 cup = 839 mg)
5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
6. Lentils, cooked, 6.4 cups (1 cup = 731 mg)
7. Salmon, cooked, 3.4 fillets (half a fillet = 683 mg)
8. Black beans, cooked, 7.7 cups (1 cup = 611 mg)
9. Sardines, 7.9 cups (1 cup = 592 mg)
10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)
Calcium (1,000 mg per day recommended for an average, healthy 25-year-old male)
1. Salmon with bones, 1.1 cups (1 cup = 919 mg)
2. Sardines with bones, 1.8 cups (1 cup = 569 mg)
3. Mackerel, canned, 2.2 cups (1 cup = 458 mg)
4. Tofu, firm, 3.6 cups (1 cup = 280 mg)
5. Collards, cooked, 3.8 cups (1 cup = 266 mg)
6. Spinach, cooked, 4.1 cups (1 cup = 245 mg)
7. Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg)
8. Turnip greens, cooked, 5.1 cups (1 cup = 197 mg)
9. Tempeh, 5.4 cups (1 cup = 184 mg)
10. Agar, dried, 5.7 cups (1 oz = 175 mg)
Magnesium (400 mg per day recommended for an average, healthy 25-year-old male)
1. Pumpkin seeds (pepitas), 2.6 oz (2 oz = 300 mg)
2. Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)
3. Peanuts, 1.6 cups (1 cup = 245 mg)
4. Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)
5. Almonds, 5 oz (2 oz = 160 mg)
6. Spinach, 2.5 cups (1 cup = 157 mg)
7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
8. Cashews, 5.5 oz (2 oz = 146 mg)
9. Pine nuts, 5.7 oz (2 oz = 140 mg)
10. Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
Take one day off a week where you can eat whatever you want.
It may sound too good to be true, and it really is, for a specific reason.
These weekly fluctuations in calorie intake promote weight loss, preventing the metabolism from slowing down due to prolonged calorie restrictions.
The increase of the calorie intake during this day does not necessarily have to bring you to sickness, or exclusively made up of junk foods such as chocolates, chips, fast-food foods, etc.
Processed sugar is always poison for your body.
Fruits and foods like rice, grains and wholemeal flours contain symphonies of minerals, vitamins, fiber and very slow-releasing carbohydrates, which can be used to increase calories.
The goal in this “special” day is to ensure that everything we ingest goes out of the body so quickly, that it doesn’t realize it, or rather, that it can go out without being absorbed.
How to set your cheat day:
Some muscle contractions examples are:
2. The second and the third meal are totally free.
Experience tip for the cheat day: Saturday evening is the best time to go out and eat more calories, with family, friends, etc.
I recommend making 1, maximum 2 cheat meals.
Eating away from home helps you to keep “not allowed” foods out of your kitchen and far from any temptation.
For example, when I know I have some bad food in the kitchen, a small voice in my mind warns me, as a GPS, that near me there is something extremely tasty to find and enjoy.
Planning the two free meals, avoiding resentment, and increasing the fat consumption in a single day, is an excellent compromise.
The simple diet, which involves the “real” food intake, and not processed foods, may not require any daily calorie estimation.
As we have seen, the protein / legume / vegetable triad must always be present in every meal.
This greatly facilitates the whole preparation.
The most common legumes have about 350 kcal per 100 g.
The most common proteins (meat, fish, eggs, etc.) have about 200 kcal per 100 g.
For example, hard boiled eggs have only 78 kcal per 100g.
Vegetables should always be eaten in large quantities, because their caloric intake is very low.
In this type of plan (called Slow carb diet), legumes have to be increased or reduced, based on your decision to consume more or less calories.
In the case of having a meal without or with a few legumes, you will absolutely need to increase your protein intake.
While if you want to keep track of your results, calorie control is the first valuable factor that allows us to understand in which direction we are going.
The second valuable factor that matters is to take measurements with a tape measure.
Don’t look at what the weight scale says (especially after the cheat day), or the body mass index (BMI).
As you can see in the previous image, both men have the same Body Mass Index, but the distribution of weight is different.
The image below shows through a magnetic resonance, how the large fat deposits around internal organs, while we always think fat is just under the skin.
The final rule to gain a long term fat loss is to consume more kcal than you take during the day.
Let’s see how can we make you calories intake estimation:
Basal metabolic rate is the overall energy that your body needs to keep alive the brain, organs, blood circulation and all other structures.
In order to calculate it, you have to check how many calories you consume within a 24 hour period of time.
To get a generic idea try to calculate your weight x 24 hours.
For example: 71 kg x 24 = 1704
For an in-depth calculation, the site Healt-calc.com helps you very well:
For example this is an estimation of my personal basal metabolic rate and energy consumption, without any daily work activity, but only gender, age, weight, height and 7 hours sleep:
In this case the calculator says that for the remaining 17 hours I am working or making any other activities while sitting (driving, working on the computer, etc.):
All other activities are indicated as zero:
2. Calculate maximum 500 kcal less that you have to eat daily:
In the previous example, my basal metabolic rate was 1702:
The daily total energy expenditure is 2222 kcal.:
Subtracting the total energy expenditure and the basal metabolic rate we will have 520 kcal less.
I would therefore already be in line with the maximum allowable deficit.
If I work daily 8 hours of light work, then the calorie deficit increases and I would need to introduce more calories (at least 2200):
Warning: You must never starve your body.
Your body views fat as an asset and muscle as a liability.
The theory is simple: evolution has taught the body that having fat means being able to survive the times when food is scarce.
Muscle, on the other hand, is viewed as a liability because it costs energy to maintain.
If you starve your body too long, eating less than 500 kcal per day, it will burn fat to stay alive, but it will also implements certain changes to conserve energy, becoming fully prepared to store fat once you start feeding it higher quantities of food again:
This is why when diets are too extreme, as soon as you eat a meal that is a little more “complete”, the accumulation of fat is greater than the few results obtained.
3. Make an estimation of your current body fat percentage:
Set a fixed day per week to take measures and a picture of yourself.
Grab your cell phone camera and take a picture.
This allows you to be aware of your current situation.
Take a tape measure and measure four specific points:
Add the measurements to get the total centimeters.
Therefore, record any changes to this number on a weekly basis.
When it decreases it also means that you are progressing.
Fat does not decrease in the areas we prefer, it depends on your body.
You are now perfectly capable of setting up your weekly plan without help.
You know how to have tangible and visible results by eye without the need for muscle training, aerobic workouts, drugs, supplements, etc.
As a bonus rule you can find below a small list of tricks that will allow you to speed up the breakdown of the last and uncomfortable fat cells:
Tim Ferriss, The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman. Harmony; 1st edition (December 14, 2010).
Dr. Michael Greger & Gene Stone; How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books; 1st edition (December 8, 2015).
Michael Matthews. Bigger Leaner Stronger; The Simple Science of Building the Ultimate Male Body. Oculus Publishers; 3rd edition (March 12, 2019).