Can You Lose 10lbs in 14 Days?


Is it possible to lose almost 1lb per day with almost no exercise?

I would have said no, but it seems that not only is it possible, it has worked for hundreds of people already.

I know what you are thinking… Dean, this sounds like another fad diet.

I actually got it from Tim Ferriss, and it is backed by buckets of evidence, what’s more, his readers have been doing it for 2 years, and have reported huge successes.

Here is the info taken directly from Tim’s awesome site:

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a 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.

Rule #2: Eat the same few meals over and over again

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:

Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef

Black beans
Pinto beans

Mixed vegetables

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. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, 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’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. 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 (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

Dean here again…

Ok, so despite being fairly thin, I seem to be in the early stages of developing what us Brits refer to as a “Beer Gut”… and so I want to stop it before it gets out of hand.

Also, my diet is awful, and let’s be honest, sitting on my ass all day is not helping, so I think that a more healthy diet is essential.

I will give it two weeks, and my goal is to lose 10lbs.

I will be going to the gym and doing weights, so I may gain some muscle weight, but as long as I am healthier, I will be happy.

Lose Weight With Dean

Is this of interest to you?

Why not do this for 14 days with me?

We can become healthier and fitter together.


PS: stay tuned for updates (See below)

PPS: Tim’s blog post is here: Losing weight


I have been doing this for two days now, and I am on track, as I have lost 2lbs already.

Some quick notes:

For breakfast, I recommend either a low/no-fat yoghurt, or 3 egg whites with one yolk for flavour, and mix in some low-fat cheese (not much) to make either an omlette or scrambled eggs. If possible, have some lentils or pinto beans with it.

For lunch, I have had tuna or turkey breast salad (I recommend adding black beans to your salad, otherwise you will be super-low on energy)

I also had chicken thighs/breast with spinach, carrots and green lentils.

For dinner I had a beef stew, made from organic, grass fed beef, mixed veg, some lentils, and some beef gravy granuals for flavour/thickness. (it was delicious)… oh, and I added a bit of red wine and pepper for seasoning.

Today I have one piece of pork, chopped chicken breast, carrots and half a can of pinto beans (yummy).

My goal is to lose 10lbs, and then I will find a balance between my old diet and this one.

I think that having one day per week where you can go crazy is ideal… I will aim to drink alcohol only on this day.

I have a max of one cup of coffee per day, and I dont use milk or sugar anymore.

Other than that, I drink only water, so I drink zero calories per day (please don’t fall for the “diet” soda drinks, they are full of crap)

Post your thoughts and updates below.


  • Sankar


    Is it true? Have to suggest my friend and test it out whether these tips working or not. I am not going to do any diets, because i am already thin. :) :) :)


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  • Jason

    I’m like Sankar and already thin as a rail because I love meat and salads and hate bread. Lentils are cool. I’m going to eat more of them.

    It’s funny I came for internet marketing advice and Megatron gives me diet / lifestyle stuff…haha

    Anyways great stuff ,,,,and have you ever met Timothy Ferriss? It’s one the big reasons I got turned onto internet marketing to begin with, that guy and Eben Pagan are incredible masterminds.

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  • Dean Hunt


    I have met Eban, not Tim though.

    I am pretty thin myself, used to be super thin, and so I used to eat junk just to try and gain weight (it didnt work).

    But once I started working online, it started to add up, and after 6 years, I was developing the early stages of what could lead to being overweight.

    So decided to stop it before it gets momentum.

    I havent weighed myself today, but I can feel a physical difference in just 3 days.

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  • Ray

    Hey Dean, I stopped eating bread about a month ago and have definitely slimmed down.I take in a lot of protein calories as I weight train 3-4 times a week which means my weight loss is alittle less but I have still dropped nearly a stone.

    I also attended the course run by Mark Mooney in Manchester and found it a great day. Is there any video of your talk at Yaniks event?

    Ray Cunningham, Macclesfield

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  • Dean Hunt


    It was great seeing you at mark´s event.

    Yanik has put it on DVD, I am waiting for my copy to arrive.

    I am losing just over a pound per day on average, so well on track.

    Not done much exercise either thus far.


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  • Tammy

    Here’s my issue with these things- are they a lifestyle change or just a fad? B/c, as someone who’s mother has been on every diet in the world, i swear, the only thing that ever seems to work is a full lifestyle change. I”m pregnant and I’ve actually lost weight (doctors tell me i’ll be gaining it back soon so not to worry) but i realize – it’s cause i had to give up alcohol – it’s amazing how a few weekend beers add up! Anyway, good luck and i hope we’ll see before and after pics ;)

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  • Dean Hunt


    Great question…

    This one is used by many athletes, so it is more of a nutritional science than a fad.

    That said, it is best to see it as more of a lifestyle choice.

    Ref the beers, I think that by drinking zero calories you are halfway there… I strongly recommend it.


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  • Tammy

    Ah, but then we’re giving up that fun side of beer ;-) I don’t think i’ll give up alcohol totally once i have the baby, but at that point i’ll at least be able to get back into jogging which should offset it, in theory ;-) That’s the other thing – like it or hate it, we all know that diets are crap without exercise – you might get thinner, but you won’t be healthy. In fact, my husband (also a personal trainer) says that if you’re a few pounds overweight but you exercise regularly, you’re definitely healthier than someone who looks great but doesn’t do a stitch of exercise. I can’t say i love exercise much beyond walking, but alas, i think it’s a must.

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  • Suzanne Franco

    OMGosh! I’m trying so hard to lose weight right now … we’re getting married in Mexico on June 30th and I’ll be running around the resort in my bikini for a week! LOL … I’ve got 9 more lbs to my goal weight and we leave here on the 26th. I follow most of this already … but I haven’t tried adding the beans to my diet and I do agree with having a problem with too few calories and I agree with zero calorie drinks and no alcohol or soda. I injured my ribs a couple of weeks ago so exercise has pretty much been out of the question and today was my first day back to that … I’ll be following along to see how you do *huGs* Suzanne

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  • Tammy

    “Other than that, I drink only water, so I drink zero calories per day (please don’t fall for the “diet” soda drinks, they are full of crap)”

    Yes, please never ever drink anything with aspartame in it. For those who don’t know – it was approved by Donald Rumsfeld’s company – you know the Secretary of Defense under bush? Yeah. It’s sinister.

    There’s this great sweetener now out called stevia or Truvia. It’s made from a mint plant- nothing artificial and no calories :) Be very careful in the UK – aspartame or ascuflame is even in kids drinks. It’s kinda sick.

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  • Gavin Boyd

    This like a challenge but if you where to lose a 1lb a day it would be a challenge worth doing.
    .-= Gavin Boyd´s last blog ..Joint Venture for new North Leeds Hotel =-.

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  • Catherine Sullivan

    Can I eat low fat yogurt on this diet

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