Thank you so much for your "Now Loss Diet". I have been using it, eating whatever I want and have lost 31 lbs so far.Alecia
Damn bro thanks alot with your tips dieting! I lost like 40 lbs doing the fast food diet counting calories!Carlos

FACT: You can eat whatever you like & still lose weight IF YOU Follow these 5 steps…

This easy diet is for anyone who loves salty, sugary & fatty foods &…
*Do the workout below while on this diet to lose up to 4 pounds every week!

1. Eat 1200-to-2000 calories per day

2. Eat anything you want & still lose weight

Despite what you've heard…

It's really not exactly true that eating bad foods like candy, snacks & fast foods makes you fat… It's the amount of calories you eat that determines whether you get fat, get slimmer or stay at the weight you're at (look at the chart below…)

lose, gain or maintain weight

And See "Can you eat anything you want & still lose weight?" for more info but to sum everything up for you in the simplest way possible…

Even if your budget forces you to eat a lot of unhealthy foods or if you're a child or someone who is forced to eat the same thing everyday then don't worry… You'll still lose weight eating anything you want as long as you eat 1200-to-2000 calories per day.

3. Eat whenever you want?

4. Drink at least 1 liter of water per day

5. Keep a food journal

You need to use this food journal here or websites & apps like myfitnesspal.com, my-calorie-counter.com, Calorie Counter by FatSecret or My Diet Diary Calorie Counter to help you track what foods and how many calories you are eating each day so you can easily make changes to help you lose weight faster so for example…

The reason why you want to keep track of what foods you're eating is because…

4 reasons why most of your 1200-to-2000 calorie diet should come from these weight loss foods here is because…

  1. You Will Not gain weight.
    • Eating a diet consisting mainly of these bad foods here may lead to massive food cravings which will cause you to eat too much making you gain weight or not lose any weight at all and…
  2. You'll lose weight faster.
    • Weight loss foods fill you up quicker, kills your cravings & keeps you satisfied much longer than salty, sugary & fatty foods so while the weight loss foods are constantly keeping you feeling full all day you may find it tough to even eat 1200-to-2000 calories per day &…
    • Some of you reading this may have days where you eat less than 1200 calories per day and still be satisfied and as you may already know…
    • The less you eat while still being satisfied = the faster you will lose weight & keep it off for good.
  3. You can eat more.
    • Weight loss foods are not as calorie dense as these bad foods and what that basically means is…
    • You would have to eat a LOT of weight loss foods to get the same amount of calories you would from eating a MUCH smaller amount of the bad salty, sugary & fatty foods and if you still do not understand…
    • Look at the picture below and you'll see that you have to eat 4 apples (1 of the best weight loss foods) to equal about the same amount of calories in 1 snickers bar…
    • apple vs snickers calorie density
    • And don't drink away all your calories meaning… You want to avoid sugary drinks like sodas and even the diet sodas because they're basically full of empty calories that make you crave for more soda or a lot more bad foods which will make you eat too much & gain weight (see reason #1 again) so…
    • Instead of wasting away parts of your diet on sugary drinks… Drink all the water you want (esp. ice cold water) which has ZERO calories and helps you burn fat faster.
  4. You'll look better naked & live longer

Although you can eat whatever you want, whenever you want & still lose weight on this 1200-to-2000 diet…

Because of the 4 reasons above it's best that you gradually over a period of days, weeks or months Work your way up to a point where 80% (or 960-to-1600) of your 1200-to-2000 calories comes from these weight loss foods here and the other 20% (or 240-to-400 calories) comes from these bad foods so that way…

Let's recap the 5 simple steps to lose weight…

  1. Eat 1200-to-2000 calories a day.
  2. Eat anything you want.
  3. Eat whenever you want.
  4. Drink 1 liter of water per day.
  5. Keep a food journal.

And it's really that simple. If you need any extra help with this diet just leave me a question or comment here but…

Before you start this easy diet…

He lost 84 lbs. in 9 months

nowloss diet success
I used a lot of dieting tips and mainly calorie counting from your website and used a lot of the techniques U showed in your videos. Thanks mate, Jake Payne

How fast will I lose weight eating anything I want on this diet plan?

Make sure you look at these weight loss factors but…

Do 1 of these 4 workouts with the 5-step diet to lose weight MUCH faster…

  1. Do this home workout plan if you're busy or don't have access to a gym.
  2. Do this workout plan if you have plenty of time to workout.
  3. Do this advanced workout plan aimed at helping you lose your last few pounds of stubborn fat.
  4. Do this beginner 95 day workout plan here if you're lazy or want to ease back into exercising slowly.

You may also want to look at…

See the video to better understand how to lose weight eating whatever you like…

I have read alot of blogs and diet plans but nobody seemed to explain the thing with sugar and salt making you crave for food… They just said it will make you gain weight not because you will crave and EAT MORE but just by eating it it makes you fat thats what they said… and 1 word for Adrian - LEGEND ! You are my idol man Marian Atanasov


Subscribe For More Videos Like This…

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1-100 of 495 Comments
Danny boy

My calorie intake everyday is 2300 to maintain I guess cause that's what Myfitnesspal says but I ate breakfast and my calorie intake was 400 but for lunch I had a epic burrito at del taco that was 2lbs and was 1160 calories! Now I can eat 800 more calories but if the food weighs like 3 lbs can I gain weight!?! Thanks

November 26, 2014

Adrian Bryant

only excess calories can add fat on your body

November 26, 2014

ricardo

Does protein bars make you fat?

And how much protein/calories to eat to build muscle

November 24, 2014

Adrian Bryant

your answer

you'll only find out how much protein and calories thru careful tracking but tips 11-19 here is a good start

November 24, 2014

raul

It's raul again!

If i eat my last meal which is 1800 calories around 11pm at night when will my calorie intake reset again for I can count again? And yes I know our calories don't reset in real life but in general when do I count again if I eat late and at 1700 calories? If i reset my calorie intake at midnight an hour away I would obviously gain weight but help me out with eat answer please!

November 21, 2014

Adrian Bryant

yes, each day you reset and start over counting cals

November 21, 2014

Tina Burke

Adrian: I need your help! I am 4 months post meniscus surgery and while I wasn't able to exercise I gained a significant amount of weight all over but especially around the mid section. I am starting back to exercise, but still feel some limitations. I want to loose 76 #. I currently weigh 211# and want to weigh 135. I am 5'4" and 45 year old woman. I do what I can for cardio (treadmill, spin -30 min and I have made some gains, but of course its been slow. I am intrigued by the intermittent fasting, but I am not exactly sure I get it. Can you assist? I just want to feel and look good again. prior to my surgery I was active 5 days/week that was both weight training and cardio. I don't think I ever got the diet right because I would look good, but never turn the corner (if you will) Now that things have changed I know I need to modify, and perhaps do something different but since I am used to going hard I may need some direction to slow me down. I don't want to re-injure myself so that is why I want to focus on diet (but I will still workout). I am hoping we can have some dialogue because I need to get er done!

November 20, 2014

Adrian Bryant

have you seen this for int. fasting yet?

November 21, 2014

Rojen

Hello Adrian, I'm 14 years old with 84.4 kg weigh. My height is 5'4. I used to exercise every morning 4-6 a.m and drink water. Jogging, push up, pumping, curls up is my exercise. I also used to eat little meal everyday. But still my weigh is not getting lower . What is the best thing to do? thank you.

November 20, 2014

Raul

Ok brother help me out here please yo!

If I eat my last meal like at 11 pm will my calorie intake reset?

For an example if I eat my last meal which is 1800 calories at 11 at night will my calorie intake reset at midnight an hour away? If no then how long do I need to wait for my calorie intake to start all over cause if it does reset when I'm eatting at 1800 at night around 11pm? Cause if it does reset then I would just gain weight cause I had my last meal at 11 pm and it's close to 2000 calories!

So please yo give me an Example!

Thanks brother -Raul

November 20, 2014

Francisca

Hi Adrian, I am from the Netherlands. I'm 35 years old. 1 meter 56 and weighing 62 kilo. my fat percentage is now 28. I have 3 children first is 4 second 2nd and 3rd 12 month. After my last childbirth I have a lot of cardio done thereby is my butt now also my breasts are flabby and become sagging. I had a big belly is now something less. my belly is by 34 to 32. I would like to have a flat tummy, big butt and small waist and wide hips. I will not want to lose more weight. I want to gain weight I think am too thin. something fuller is more beautiful. What should I do.

greeting,

Francisca

November 18, 2014

Adrian Bryant

go here

November 18, 2014

Angel

Can you get ripped up eatting junk or nope?

November 17, 2014

Adrian Bryant

of course you can as long as you track the calories

November 17, 2014

syima

Hi there, i want to know how can i get slender legs without getting bigger due to the bulky mucsle.

November 17, 2014

Adrian Bryant

first of all what is your weight nad height

November 17, 2014

Dennis

Does sodium make you fat?

November 16, 2014

Adrian Bryant

it does not make you gain FAT but too much will make you gain water weight

November 17, 2014

rimi

Hi, this is rimi. I am 24 years old. 5'3" ht. I am 80 kgs. I have knee injury and i still need to loose wt drastically without exercise as my knees are deteriorating due to this heavy wt. My work keeps me mostly infrnt of computer. Please suggest me something to lose wt....

November 16, 2014

Hector romero

Hello Adrian

Thanksgiving is coming up and my family loves to grub on and get their feast on but should I fast before the big meal comes on thanksgiving or what should I do to not gain weight.. It will be hard kinda cause their will be lots of food.

November 16, 2014

Adrian Bryant

one day of overeating is not going to ruin your weight loss dreams

November 17, 2014

Kelly

Hi Adrian,

first of all thanks for all the great tips, they really help!

I heard that if you count calories you need a "cheat day" where you must eat more calories than on your diet. This should boost the metabolism which would otherwise get used to the low calorie intake and not work as hard.

Can you please tell me if any of this is true?

Thanks!!

November 14, 2014

Adrian Bryant

not true. you can have a cheat day where you eat mostly unhealthy foods but if you eat too much overall you will gain weight

November 14, 2014

Jose meza

Can you fast about 14-16 hours and still maintain my weight?

I'm trying to maintain my weight now but I stop counting calories around 6pm and start over around 7am so that's like 14hrs

November 14, 2014

Adrian Bryant

yes, you can use intermittent fasting to help mantain your weight

November 14, 2014

hannah

How does calories work?

Like if I stop eating 1700 calories at 11pm and when it turns 12 does my calorie intake reset? Kinda like Myfitnesspal

November 12, 2014

Adrian Bryant

yes, for the new day it resets

November 12, 2014

Carlos

Damn bro thanks alot with your tips dieting! I lost like 40 lbs doing the fast food diet! I've counted calories since February this year and lost alot of weight! But if I fast for 15 to 14 hours do I still have to count calories?

November 09, 2014

Adrian Bryant

yes you do but you'll lose FAT faster

November 10, 2014

Michael

Can diet sodas like diet coke cause weight gain? Yes it has 0 calories but some people say you can gain weight from it.

November 06, 2014

Adrian Bryant

see #3 here

November 06, 2014

rick

Will meat make me fat if I eat it alot?

Can I eat a lot of meat and stay under 2000 calories to not gain weight?

November 06, 2014

Adrian Bryant

eating TOO many calories is the only thing that makes you fat

November 06, 2014

michele

Hi im michele i am 6'0 tall weight 300 im trying to lose weight but its hard i walk on avg 2 miles every other day and try to eat mostly healthy things can u tell me what else i need to do thanks

November 03, 2014

Adrian Bryant

follow the diet on this page and can you do this workout?

November 04, 2014

Raja

Hey there,
I am :
Height: 5'11'
Weight: 124Kgs
Age:40
Ethenic: Indian

Please suggest me a plan both for workout and diet. Need to get down to 90kgs.
Thanks

November 01, 2014

Adrian Bryant

use this workout and the diet on this page

November 01, 2014

Jenn

Hi Adrian,

I just started this plan today. I am 42 yr old female i I I am 5'4 and my current weight is 157lbs. I am using myfitness pal to track my calories. I chose the 1200 cal diet to lose weight quickly. Can you tell me what percentage I should be at for my daily protein intake? I have also incorporated intermittent fasting and garcinia Cambogia and I am actually finding it difficult to even consume 1200 cals because I am already full from my lunch and snack and I have 900 more calories to eat by dinner. Please advise.

October 28, 2014

Adrian Bryant

wont really matter if you're on 1200 cals but the higher the protein = faster weight loss. start with at least 40%

October 28, 2014

danautica

Hey im a female and im 16 i weigh 197lbs what is the best workout and diet for me u

October 28, 2014

taylor

Hey I'm Taylor and been trying to loss some weight but I a little behind the ball. I'm 6'1 250lbs and trying to drop about 40lbs. I work 12 to 13 hours and workout when I can. But the thing I struggling with is finding the right diet that goe's with my believes. My back is back is up aginst the wall advice will help thank you

October 14, 2014

Adrian Bryant

use the diet on this page and use this workout for busy people

October 14, 2014

james

hi my name is James im 13 and I weight 75 kg I want to lose weight , around 4 a week is there any possible way to help me achieve that

October 12, 2014

Adrian Bryant

use this workout with the diet on this page

October 12, 2014

Megan

Awesome website.

I'm a 5'2, 18 yo female. Very active already as I workout (HIIT hill sprints, weight lift, sports etc.) But When I quit smoking I put on a bit of weight so I am now sitting at 122lbs. I would like to get down to 105-108 by November 13th. That's an average of 3lbs per week. Is this realistic or possible?

October 10, 2014

Adrian Bryant

maybe for the first 2 weeks but as you get closer to your goal your weight loss rate slows down

October 11, 2014

Dee

Hello. I'm a 43 yr fmale,5'3" 273lbs..who doesn't like veggies ..Is there a meal plan that will help me lose weight..even if i don't eat any veggies..if so can you direct me to it..and also a very low impact workout..please help.....Sincerly,D

October 05, 2014

Adrian Bryant

did you read the plan on this page?

October 05, 2014

Pam

Hi,

I am 5 5 and 173 lb when I check my weight in the morning I'm trying to loose 35 lb by Nov 22. I know you may say this is unreasonable. However, if I workout more is it possible. Most of my meals consist of broccoli and a protein such as fish or chicken breast. I do skip breakfast and have these meals around three times a day. I eat just enough to fill me up. Do you have any recommendations? I do High Intensity workout in the morning for about 45 min and then go to the gym in the evening.

October 04, 2014

Adrian Bryant

it's possible to lose that much by then (you lose weight fastest at the start) but after that first 20-to-35 your weight loss rate will get slower

October 04, 2014

foody

diet soda does not have "empty calories", it has 0. When I read this I stopped reading and started to questions everything I read up to then. Maybe do your research next time BEFORE posting it as fact.

September 28, 2014

Adrian Bryant

Yes, EMPTY meaning ZERO.

September 29, 2014

Tammy

Classic. Thank you.

October 30, 2014

maggie

Hi I'm 5ft 4 and way 11stone and I no u may here is all the time but all I live on is jacbco cream crackers can u plz time me Wat I should eating and drinking plx

September 28, 2014

Adrian Bryant

have you read what is on this page? you can eat and drink what you like

September 29, 2014

Sam

Hi Adrian!

LOVE your site! I had a baby 2 years ago and I have 8-10 STUBBORN pounds still! I'm 5'6 at 118. What the heck do you think I should do. Is there anything I can do fast that'll work?

September 12, 2014

lysa

Hi adrian,
I just started looking on your website today and I am OBSESSED with it. Your tips and plans are amazing and I can't wait to start using them to better my lifestyle.I have a few questions for you. I am 5'2 and weigh 140 pounds..I want to know what is an ideal weight goal for my height and weight. I want my stomach to be flat..also, I usually go on my treadmill for about 2 hours on an incline while watching my shows and I hold onto the handle bars...is this an effective workout?? I do not go fast on the treadmill, I walk....I would lIke to know how long it will take me to lose 20-30 pds if I eat 1500 calories a day and workout?

September 11, 2014

Adrian Bryant

#1. your ideal weight is whatever you want it to be

#2. see how fast you can lose weight here but usually at first you will lose your most in the first 6 weeks

#3. the treadmill workout is fine but realize as your weight loss rate slows down you will need to do more intense workouts to keep losing weight fast

September 12, 2014

Omarruuby@bellsouth.net

Does grapefruit and grapefruit juice with intermittent fasting helps to lose weight faster

September 10, 2014

Adrian Bryant

are you asking if you can eat that while fasting? of so then the answer is no

September 10, 2014

Tyler

Hi Adrian,
I'm a 5 foot 10 16 year old male. I weigh about 160 lbs. My biggest problem is genetics. My dad, my brother, and my grandpa are all built the same way, like 1950's wrestlers. A lot of muscle, but also a lot of fat. They are all about my height, and each of them in their prime weighed about 220 and benched between 280-300. I'm wondering is there a way to beat this? I'm trying to be a lot more cut and not as big, like a James Bond or Tyler Durden type, but there isn't a single person in my immediate family and only 2 in my extended family that are built this way.

September 05, 2014

Adrian Bryant

go here

September 05, 2014

naila

Hiya I'm 5"7 and 11 stones I also had 2 c-sections and I want my flat stomach back and want to loose about 4 stones how do I do it?

September 01, 2014

Adrian Bryant

use this workout with the diet on this page

September 02, 2014

kaur

Hei, I need to loose 5 kg in 4 weeks and i am a vegetarian. How do i do it? NEED HELP

August 09, 2014

kaur

i am 160 cm and 24 years old female

August 09, 2014

ricki28

Hi am 28 and my height it 5.7 and my weight is 95kg , i would like to loose 20kg, what is the best plan for me

August 04, 2014

Adrian Bryant

using this workout with the diet on this page is best

August 05, 2014

sue

I am 212 pounds and would like to lose 20 pounds in 6 weeks

August 03, 2014

Adrian Bryant

do that by using this workout along with the diet on this page

August 05, 2014

Debbie

I am 60yrs old 150lbs over weight with fibromyalgia. If I eat 1200cal I maintain my weight i found this out on uweight loss program. You name the diet I have tried it over last 48yrs. Including extended fasting. Can you help me? I have good days and can do some exercise but I also have bad days where exercise is not possible.
Any advice is appreciated.

August 01, 2014

Adrian Bryant

see this

August 02, 2014

mohit

My Name is Mohit and I am 20 yeats old. my height is 5.5' and my weight is 74Kg....... I want to loose my waight upto 6to10 kg.....please tell me whati have to eat in diet and about exercises and which fat burner have to used?

July 23, 2014

Adrian Bryant

use this workout along with the diet on this page

July 23, 2014

neha

Hi
Ur article is very helpful..i wanted to ask u that i have thyroid since my childhood n i have lost weight gradually..recently i am suffering from a back injury n i cant workout for about 6 months..i have been following a split diet n i want to loose more weight..will ur diet help me?? I am 5'1 and i weigh 59 kgs

July 21, 2014

Adrian Bryant

yes it will but see these workout options

July 21, 2014

neha

Thank u so much for ur reply..i also wanted to ask that can i do the fasting n feasting diet?

July 22, 2014

Adrian Bryant

yes you can

July 22, 2014

Lisa

Adrian
I'm 50 years old, height 5.1 and I weigh 192 lbs. I work 12 hour nights from 7pm to 7am 3 nights a week. It is hard to get 8 hours of sleep, workout and eat healthy as well as taking care of my elderly parents. I need a plan that can show me when to eat and exercise so that I can still have the energy to work and be able to flip back on the days I don't have to work. I really hope you can help.

July 15, 2014

Adrian Bryant

the diet on this page fits you perfectly being that you can eat whenever and use this workout

July 15, 2014

Mady

Hi I read your site and really like what you have written here! I need help with losing weight, I am 22 y/o, 5'5 and weighing 164 pounds. For the past 3 year I have changed my lifestyle and gotten to the point that in the past 3 months I have only been eating nuts, seeds, legumes, fruit, vegetables and seafood and rarely carbs including wheat products. This diet is what I love to eat and am happy with that. I also count my calories at the end of a day and they usually always add up to 800-900 daily as well as doing about 30-60 mins of exercise on top of working as a waitress, I don't seem to have lost any weight at all and am staying at exactly the same weight. I have heard that your body can keep you at a certain weight because it feels comfortable there. But my BMI is saying 29 which means I am almost obese and this really scares me otherwise I am happy with my lifestyle. What can I do? I have tried a lot of diets and pills etc...

July 14, 2014

Adrian Bryant

#1. triple check to make sure your calorie counts are correct.

#2. ramp up your weight loss workout by following these rules

July 15, 2014

Alicia

Hello. I'm 16 and I weight 121 pounds and 5'1. I want to lose 20-22 lbs and I have done so many exercises but I always get a yoyo diet. And also my daily intake is (I think) always less than 1200. I read about your article on how breaking 40-mins exercise into 4 session of 10-mins exercise is more effective to burn fat, how many minutes I have to take in between small exercise? And also do you have at-home exercise recommendation to make butt, thigh and legs leaner, smaller and slimmer, and also a flatter belly? What kind of veggie and fruits that's easy to find that help burn fat fast?

Thank you very much!

June 27, 2014

Alicia

*how many minutes of break I have to take in between small exercises

June 27, 2014

Adrian Bryant

you mean my 10 minute workouts?

June 27, 2014

Adrian Bryant

no longer than 3-to-4 hours. workout D for home butt workout

June 27, 2014

M.

Hi. I am a female 5"1 and weigh 150. I am interested in doing the 10 min jumping jack workout. i want to lose about 20-30 lbs. How long would it take and how many times a day should i do it. Also is there any specific diet plan I should follow?
Thanks in advance.

June 22, 2014

Adrian Bryant

use the diet on this page and expect to lose at least 10 pounds every 4-to-6 weeks

June 24, 2014

Kellie

Adrian, you are awesome! I just watched your bed sheet, chair, and jumping jacks workout. One of the biggest reasons/excuses that I have used now and then for not working out besides time is not having the right gear or a gym. But this completely erases those because everyone has a bed sheet (I hope) and a chair. I dug your music too. Thanks for giving all of us access to your creativity and brilliance. :-)

June 17, 2014

Adrian Bryant

thanks. and more bedsheet workouts to come

June 18, 2014

Nick

Adrian, how many days a would you suggest working out using your workouts?

June 28, 2014

matica

Please help. I'm female, 28. I weigh 160 pounds,
I'm 5'3. I started walking for 1 hour in the morning and 1 hr in the evening from Monday-saturday since a month ago, and even tho i did lose inches i didn't lose weigh. Now, my question is how many calories should i be eating daily to lose 2 pounds per week? and how many calories should i burn daily to be able to lose weight? I want to be able to lose 20-30 pounds in 3 months.

June 13, 2014

Adrian Bryant

you will only find that answer after you start tracking your calorie intake for at least 2-to-4 weeks to see what amount causes you to lose or gain weight but usually for women it will be 1200-to-1600

June 14, 2014

Mandy LM

Hi I am 25 years old and I weigh 60kg and I am 5ft.1inch tall I need to go down to 55kg in like 2 weeks my biggest problem is my horrendous thunder thighs how do u get rid of them please help.i run in the treadmill 30 min morning and 30 min or more in the afternoon. Please help me to lose this weight fast .:(

June 02, 2014


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