Losing weight up to 2 kg in 7 days.
The average daily calorie content is 1100 Kcal.
As you know, many weight loss methods urge us to give up our favorite foods or practically starve altogether. A pleasant exception to this is the diet developed by Tim Ferris (an American writer, speaker and health guru, also known as Timothy). This unique and effective lifelong diet does not require food deprivation from us, but rather helps us lose weight with ease and comfort. Ferris’s 700-page book “The Body in 4 Hours” describes the key points of body work: carbohydrate-free or low-carbohydrate meals, supplements, kettlebell exercises, fixing results.
Tim Ferris Diet Requirements
Ferris advises giving up calorie counting. According to him, the energy intensity of consumed foods can be strikingly different from the amount of energy absorbed by the body, so you should not be tied to the first indicator. Instead, the writer raises the significance of the glycemic index (GI).
The main rule of the Tim Ferris diet is to eat foods, the glycemic index of which is as low as possible. Of course, it is convenient for this to always have a GI table at hand. But, if you cannot or do not want to do this, pay attention to the most important recommendations regarding the choice of food.
You need to give up “white” carbohydrates or at least limit their amount in your diet as much as possible. Exceptions include sugar and all foods containing sugar, pasta, white and brown rice, any bread, cornflakes, potatoes and all foods made from it. In addition, Ferris encourages to forget about all carbonated sugary drinks, as well as sweet fruits.
All this needs to be replaced with various side dishes and vegetable salads. It is recommended to make chicken and fish a source of healthy protein, which should be enough in the diet. You can also eat red meat, but not very often.
It is very important not to overeat. Try to get into the habit of leaving the table with a slight feeling of hunger, but not with heaviness. Ferris advises against eating in the evenings after 18 pm. If you go to bed very late, you can shift your dinner. But it should be no later than 3-4 hours before the night’s rest. Try to eat fractionally. The ideal number of meals is 4 or 5.
The developer of the diet calls for a fairly monotonous diet. Choose three to four low GI dishes and make them the base of your menu. The author of the method notes that he himself very often uses beans, asparagus, chicken breast. It is not necessary to copy this list. But it is desirable that the diet includes: poultry, fish (but not red), beef, legumes (lentils, beans, peas), chicken eggs (especially their proteins), broccoli, cauliflower, any other vegetables, spinach and various greens , kimchi. Ferris advises making a menu not from imported vegetables, but from those that grow in your latitudes. In this he is supported by many nutritionists and doctors. Tim Ferris holds cucumbers, tomatoes, onions, asparagus, lettuce, white cabbage, broccoli in high esteem. Try not to eat fruits, they contain a lot of sugar and glucose. Fruits can be substituted for tomatoes and avocados.
The only thing the author of the diet advises to control is the calorie content of liquids. But that shouldn’t give you any serious trouble. Simply, besides the mentioned sweet carbonated water, you need to say no to milk and packaged juices. If you want to drink something from alcohol, Ferris recommends opting for dry red wine, but it is not advisable to drink more than a glass of this drink a day. Beer is strictly prohibited. You can, and even need to, drink non-carbonated clean water in unlimited quantities. It is also allowed to consume black or green tea without sugar, coffee with cinnamon.
A nice bonus that makes the Ferris diet more attractive is that once a week it is permissible to have a “binge day”. On this day, you can eat and drink absolutely everything (even foods that are strictly prohibited in the diet) and in any quantity. By the way, many nutritionists criticize this eating behavior. Tim Ferris insists on the benefits of this burst of calories to boost metabolism. Feedback from people practicing this technique confirms that weight does not gain after an omnivorous day.
Eat breakfast in the first 30-60 minutes after waking up. Breakfast, according to Ferris, should consist of two or three eggs and protein. For frying food, it is best to use macadamia nut oil or olive oil. It is useful to take additional vitamins, but they should not contain a lot of iron. In general, Ferris in his book advises the use of various supplements and vitamins. According to reviews, if you follow all the recommendations of the author, it will cost a pretty penny. Some argue that two supplements will be sufficient. In particular, we are talking about garlic tablets and green tea capsules. You yourself will have to decide whether to use additional supplements and which ones.
Physical activity while following the Tim Ferris diet is encouraged. Be as active as possible. The author of the diet himself is a fan of weight training with weights. And even for the fair sex, he advises to load the body with a pound weight twice a week (perform swings with it). The developer of the method calls this exercise the best for losing weight and pumping up the press. If strength training is not for you, you can opt for other types of physical activity (for example, do aerobics, swim, or pedal a bicycle). The main thing is that the training is intense and regular enough. This will clearly speed up the onset of weight loss results.
You can complete the diet or introduce more indulgences into the menu at any time. The rate of weight loss is individual and depends on the characteristics of the body and the initial weight. According to reviews, it usually takes 1,5-2 kilograms per week.
Tim Ferris Diet Menu
Tim Ferris Diet Menu Example
Breakfast: scrambled eggs from two egg whites and one yolk; stewed non-starchy vegetables.
Lunch: baked beef fillet and Mexican beans.
Snack: A handful of black beans and a serving of guacamole (mashed avocado).
Dinner: boiled beef or chicken; stewed vegetable mixture.
Tim Ferris diet contraindications
- It is not recommended to refer to the Tim Ferris diet for stomach ulcers, gastritis, diabetes mellitus, intestinal disorders, metabolic disorders, cardiovascular diseases and exacerbation of chronic diseases.
- Naturally, you should not diet during pregnancy and lactation, children and people of age.
The virtues of the Tim Ferris diet
- On the Tim Ferris diet, you don’t need to starve, you can eat satisfyingly and still lose weight.
- Unlike other low-carb weight loss methods, this one allows you to arrange a day of rest per week, and therefore it is easier to tolerate both psychologically and physically. It is much easier to “agree” with yourself that you can use your favorite delicacy in a few days than to understand that you need to forget about it for the entire duration of the diet.
- Also, many are seduced by the fact that Ferris does not call for completely abandoning alcohol and does not see anything wrong with drinking a glass of wine a day.
- This diet is suitable for people who lead an active lifestyle and play sports. Our muscles need protein, and in the Ferris method, if you make a reasonable menu, it is enough.
Disadvantages of the Tim Ferris diet
Due to the cut in carbohydrates on the Tim Ferris diet, symptoms of hypoglycemia (low blood glucose) can occur: weakness, dizziness, drowsiness, depression, lethargy, etc. This can lead to a disruption of the diet and a return to a high-carb diet.
Reapplying the Tim Ferris Diet
This weight loss system has no clear deadlines for adherence. Tim Ferris himself advises you to adhere to its rules throughout your life, if your condition is not a cause for concern.