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


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1-100 of 561 Comments
fabby Betancourt

Hi im 21 years. Old my height. Is 5'4 and i weight 290pounds i really wants to.loose 100poundsis my biggest goal:/

February 25, 2015

Adrian Bryant

use this workout along with the diet on this page

February 26, 2015

lasiaf

Hi Adrian
Im 5ft,178lbs and 35yrs old.. i would like to start this diet plan along with intermittent fasting. My question is how do i find out what is my body's metabolic rate and how many calories do i burn per day? How many calries should i be eating per day?
I want to loose about 60lbs.. how long will it take roughly?
Thanks alot

February 20, 2015

Adrian Bryant

simply start off with a rang of 1200-to-2000 and adjust according to the reuslts you get and if you workout = you can eat more and still lose weight

February 20, 2015

Megan

Hey Adrian, I was told to come back to audition for a club in 1 month. The manager said my body was perfect and just want me to tone my stomach first if I really want the job.Other than that,the audition went well...:) I weigh 215 and I'm 5'8 thick. I'm a stay at home mom and don't go to the gym or get out much,but maybe once a week to run the track.Please help me out.Thanks

February 09, 2015

Adrian Bryant

use this emergency weight loss plan here and let me know if you get the part

February 10, 2015

Solange

Hi Adrian,
I am 27yrs old and 95 kg and my target is 65kg. Can you please suggest the best diet plan for me to accompany with intermittent fasting please?

February 07, 2015

Adrian Bryant

the basic plan on this page is what you need

February 07, 2015

suezq

Hi I am 42, female, 5'10 and 340 pds. I want to lose 100 pds this year I have been going to they gym for 3 months doing cardio 30 -40 mins. 3 sets of 12 upper and lower body and stomach crunches. I haven't lost a single inch. My food intake could improve for sure, but one of my biggest problems I had two c-section back in the day and my lower abdomen well I look like I got to stomachs. You got any advice? This is the year and I am ready to make changes.

Thank you,
Suezq

February 05, 2015

Adrian Bryant

use this workout as well

February 05, 2015

Jennifer

Adrian,

I am getting ready to start the emergency diet plan I just wanted to know if it's ok to incorporate a protein smoothie into my daily routine? and how often can I use it as a meal replacement?

I look forward to your quick response

February 03, 2015

Adrian Bryant

yes as long as the smoothie fits into the rules of a 0-to-300 calorie meal

February 03, 2015

Shareena

I am 5"7 236lbs I am trying to lose weight and get a bigger butt at the same time, is it OK if I do the treadmill walking workout and the hip thrust at the same time. I need some help on what diet plan to use should I lose weight before lifting weights thanks in advance.

January 30, 2015

Adrian Bryant

do 1,2 & 5 here

January 30, 2015

Lisa

I am sooo glad I bumped into your videos on YouTube...which led me to this website. I can't wait to start and apply your steps. You are so down to earth and real...literally anyone can follow your tips...no more excuses! Thank you for sharing this info. I've got 25-30 lbs to lose. Here I go! lol

January 13, 2015

lina

Hi adrian,
I'm a female, 165 cm, 72 kg.. I want to lose weight and get to 55 kg with a toned body with curves ..
what should I do ? Is it to eat 1200 cals?
how many should I I wait to get to my goal?
First step I want to get to 62 kg because at that weight I can be I a good shape and I can get the craziness of weight loss out of my mind ? Please tell me if I can do the 1st step in 3 months ?

January 13, 2015

lina

What to expect from this plan which is in 3 months ?

January 14, 2015

Adrian Bryant

it is very possible you will reach your weeight loss goal by then

January 14, 2015

Ricky

OK I read about how u can gain weight drinking diet soda but I lost weight by intermittent fasting and calorie counting and drinking lots of diet sodas!

How does it make you gain weight if you track calories and intermittent fast for 14+hour's?

December 27, 2014

Adrian Bryant

you'll only gain weight if you eat too many calories and diet soda causes weight gain by making you crave or hunger for more food with calories

December 27, 2014

anjum

hi.i m 26yr age female.my wt is 154ibs.now i m goint to start 1200cals meal plan and daily 3 times jumping jacks for10 minutes and 20 minutes walking daily.i want to losey wt.upto 104ibs till june 2015.does can i reach my target with this plan in 6months?plz tell me

December 24, 2014

Adrian Bryant

it's doable but the last 10-to-20 pounds will take longer while your first 30 will be real fast

December 25, 2014

Govind

Hi Adrian!

I just wanted to thank you for this article and for your workout videos. They have helped me a lot over the last 40 days.

I started at 111 kgs(at 6'1"). I have been following this diet plan along with some of your interval training workouts and I have lost 10 kgs in 40 days(101 as of yesterday). I think that along with the weight loss,I have gained muscle strength as well because of the workouts. Your workouts have also reduced my asthma problems.

I have always been fat and obese throughout my life and I have tried several ways to lose weight in the past. No other way was this easy or effective and I eventually wanted to quit because it was too hard or not effective enough.

I know that I have a long way to go to get fit but I am confident that will get there now because I have never felt better in my life.

Thank you for changing my life. :)

Cheers
Govind

December 11, 2014

Jerry

Hi there,

If i drink ALOT OF Diet drink's is it bad well obviously for my teeth but if i control my calorie intake and keep track, can i not gain weight cause theres millons of rumors that say that diet drinks will cause fat gain but obvious i keep track on my calorie intake...

December 10, 2014

Adrian Bryant

true but diet drinks can lead to weight gain due to other reasons as seen in #3 here

December 10, 2014

Aaron r.

AFat a hear from people is that if you don't eat enough u will gain weight..

I read about your intermittent fasting but how does it burn more fat instead of storing Fat after 14+ of not eatting?

December 09, 2014

Aaron r.

I meant " all I hear "

December 09, 2014

Adrian Bryant

read this that is only a myth

December 10, 2014

Jordan

Hey adrian I'm 5'2 and about 140. I don't have much muscle at all. I do cardio basically everyday for 30-60 minutes. I have a little bit of a stomach and it seems like the cardio makes everything else smaller, because my legs are super skinny. What would be the best way to fix this?

December 09, 2014

Adrian Bryant

any weight loss diet and/or exercise will help with this but you go tto realize that belly fat is usually the last to go

December 10, 2014

Jordan

So should I wait until my belly fats gone to focus on bigger legs? Genetically I know I won't have huge legs/butt but I'd like some tone and definition

December 10, 2014

Adrian Bryant

no you can do both at the same time. see this

December 12, 2014

Jose mejia

So if I eat hamburgers EVERYDAY and count calories I wont gain at all?

December 09, 2014

Adrian Bryant

correct. as long as you don't go over your calorie limit. you may gain false fat or gain water weight if there is a lot of salt/sodium in the burgers but not TRUE fat

December 09, 2014

Maria haynes

Are avocados healthy?

I had 4 slices at denny's that came with my meal

December 07, 2014

Adrian Bryant

yes and see #12 here

December 07, 2014

Tito

Ok so I count calories and I fast for 14 hours and my calorie intake is 2000 calories and I did lose weight doing the fast food diet but I wanna try a big mac and I'm scared that I might mess up with my calorie counting and gain weight!

December 06, 2014

Adrian Bryant

you can try the big mac as long as it fits in your calorie total to lose weight

December 07, 2014

Veronica

Hi Adrian,
My name is Veronica I am 14 years old and weigh about 182 pounds is it possible for me to lose 10-15 pounds in 2 weeks? I have a big performance coming up and I'm trying to fit into the skirt for the performance and tips or recommendation's?
Thank you I would really appreciate it.

December 06, 2014

Veronica

I forgot to add I am 5'3.

December 06, 2014

Christina

Hello I'm 5'5 and I'm 120 lbs

How much calories a day to stay the weight I'm at

December 06, 2014

Adrian Bryant

you will only solve that thru trial and error but 1800 may be a good start

December 06, 2014

sammy

Does sugar really turn into FAT?

December 05, 2014

Adrian Bryant

no, excess calories do

December 06, 2014

Fernando

can you lose weight/maintain weight without exercising or counting calories if you fast for 14hrs?

December 05, 2014

Adrian Bryant

maybe in the short term

December 05, 2014

tony nova

I lost the weigh I wanted to lose and I'm now counting calories everyday about 2300 to maintain my weight but today I ate like 2587 calories!

Am I gonna gain or no?

I

December 04, 2014

Adrian Bryant

Over time you will if keep on consistenly doing that with 2300 beng what you need to maintain

December 05, 2014

jessie g

Ok I understand that calories reset everyday but how do you explain this...

If you wake up at 6am and have your breakfast and later around dinner time you eat late like around 11pm when does your calories reset? Cause if I ate my last meal around 11pm and get up at 5pm do I have to wait a while to count again since I ate late?

YEA I UNDERSTAND THEY RESET EVERYDAY but if you eat late when can you eat/count again?

Thanks bro!

December 04, 2014

Adrian Bryant

whatever you eat in a 24 hour period is one day. dont make it complicated. are you having trouble losing weight? if so let's focus on what you generally average daily calorie wise and what workouts you're doing so we can get you on the right track

December 04, 2014

Adrian Bryant

whatever you eat in a 24 hour period is one day. dont make it complicated. are you having trouble losing weight? if so let's focus on what you generally average daily calorie wise and what workouts you're doing so we can get you on the right track

December 04, 2014

Carina

Hey,

I have a question...I'm trying recipes from clean eating plans and the calories aren't mentioned. Shoud I stop using those and change to other foods or is it possible to estimate the calories (like counting the calories of every ingredient)?

I hope to hear from you soon!

Greetings,
Carina

December 03, 2014

Adrian Bryant

use this tool to see the amount of calories in any food

December 03, 2014

Carina

thanks for your answer!

December 04, 2014

Roshni

Hey,
I am suffering from pcos and even after working out n eating clean, I am not loosing weight.
Any tips
Thanks in advance.

December 01, 2014

Adrian Bryant

describe your workout and tell me how many calories you eat per day

December 02, 2014

Sara haynes

Mom brought some donuts home and they all look bomb but how can I find the calories before I eat them!? Please help thz

November 30, 2014

Adrian Bryant

have you tried using a calorie counting app like myfitnesspal?

November 30, 2014

Jerry casas

Are calories Accurate?

And what do you do if you go to a random restaurant and they don't have the calories nowhere?

November 29, 2014

Adrian Bryant

dont go to that restur. esp. if you are having a tough time losing weight

November 29, 2014

rene

So okay I finally hit my weight loss goal and lost about 50lbs but how much can I eat now to maintain my weight?

I did lose all my weight eatting junk food but if I drink alot of soda I won't gain weight right? As long as I keep track of calories correct??

November 29, 2014

Adrian Bryant

you are correct. you need to figure out what is the right amount of cals to eat to maintain your current weight

November 29, 2014

David

How much calories does it take to GAIN WEIGHT?

You say 2500 and others say it takes 3500 to gain a pound

November 28, 2014

Adrian Bryant

only you can figure that out thru trial and error of your own careful tracking of your calorie intake but 2500 is a good start

November 28, 2014

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


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