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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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1-40 of 606 Comments

I am going into the 10th grade. I'm 5ft and weigh 114 pounds. I would like to lose my muffin top and love handles and have a bigger butt. I'll be moving to Florida to a new school in 4 months and want to start off with a fresh look. It's very difficult for me to diet just because my mom would have to buy all the stuff buy I do have time to exercise. During 9th grade I played sports all year round and lost about 7 pounds. What would u recommend me to do?

June 18, 2015

Adrian Bryant

use this

June 19, 2015


Hey Adrian, am 5'4 weigh 205 and would like to go down to 170. Right now am eating salads with avocado, black beans, sour cream n a sprinkle of cheese (no dressing). Am also only drinking water. Is this going to be enough? Any suggestions may help! Thanks

June 14, 2015


Hi Adrian, I am 200 pounds and I take depression that cause me to gain weight. I have tried every diet in the book and still can't lose weight. I really need your help. I eat right but still nothing. What can I do?

June 02, 2015

Adrian Bryant

have you tried the diet on this page along with this workout

June 04, 2015


Hey Adrian! Nice article! Very helpful! Just want to ask couple of questions. I'm 5'8 and 178lbs, I've been working out for 2 weeks now. Should I do bulking or cutting? Do I still need to lose weight or my weight is fine already? I also want to lose my belly fat to show my abs. Hope to hear from you soon! Thank you!

June 02, 2015

Adrian Bryant

it depends? are you satisfied with the muscle mass you have?

June 02, 2015


Thanks for the fast response! I'm not quite satisfied with my muscle mass. I still want to grow bigger and of course i want to be leaner to show my cuts and abs. Do you have any suggestions what I should do? Thanks!

June 02, 2015

Adrian Bryant

go here

June 04, 2015


Supposedly while you are in a calorie deficit, you cannot gain muscle. So what's the point of doing my hard weightlifting sessions and at what point in time, can I get bigger and toned, when I'm back to maintenance calories??? Also, is it ok to do your HIIT workouts and on top of that, do some moderate speed walking 4.0 for an extra 30 minutes, or will that raise cortisol?? Do you offer personal help at all, via email or something to that matter?

May 30, 2015

Adrian Bryant

you can gain muscle mass while in a deficit provided you are getting stronger with your workouts, take in enough protein plus enough rest.

You can do HIIT but overall... your calorie needs may have to be higher than maintance to make gains depending on what you put yourbody thru. are you tracking everyhting currently?

May 31, 2015


Adrian, thank you so much for the site! Your advice is reasonable, safe, and very helpful. I like that you don't go in for fadish ways to lose weight. You give good tips that, if followed, will achieve and maintain weight loss. I'll be reporting back about my weight loss! Thanks again!

May 20, 2015


I don't want yo lose weight my weight is good compared to my height but I started getting stomach fats this is the only area that bother me i eat less than 1000 calorie everyday as I started calculating calories week ago..could less calories be reason for gaining stomach fats?? Or maybe am just counting wrong?i eat two or 3 meals maximum one light meal which is breakfast & big launch & sometimes big dinner or no at all..i used to do exercise but not since a while but during my work i walk at least 10000 km i dnt sit on office.. I wish to know why am I getting stomach fats & how to get rid of it..thanks so much for ur website its very useful..

May 03, 2015


I am 6'1 and 38 years old and weight 179. I've always been thin but never had a six pack. I've been lifting weights for over a year and have gained muscle but never lost my belly fat. So 3 weeks ago I started walking an hour a day in the morning and still weight lifting in the afternoon. I started doing Intermittent fasting, so I eat from 10a.m to 6 pm and it works well, since I know that's my time to eat all my calories. My question is should I eat 2000 calories or maybe a little less. I don't want to lose my muscles too much, specially since I am doing cardio now. Also should 40% of my calories be carbs and should i still try to be getting a gram of protein per body weight?

April 16, 2015


Oh yeah I'm 5"3, 120lbs lol goal weight is at least 105

April 16, 2015


Hi Adrian I really need help, I want the perfect body I've been struggling with trying to get fit for 3years
I don't know how much times a week I should work on my legs and stomach? I don't want fat on my sides and I want a bigger butt.
I'm 15 planning to eat 800-1000 calories a day, working out 5 times a week

April 15, 2015


Hi! I am a big fan of site!! I am 17 years old. I am 5' 3" and 175 lbs. I plan on eating 1200 calories per day along with a multivitamin. I will be drinking about 88 ounces of water daily. I will be eating only 3 cheat meals per week.
I will burn about 120 cals 4x a week on my treadmill. I will also be doing an hour long spinning class once per week. How much time will it take me to lose my first 20 lbs???

April 13, 2015

Adrian Bryant

no longer than 6 weeks but realize your weight loss rate slows down as you get closer to your goal

April 13, 2015


Hi i'm 51 my current weight is 78.8kg, height 171 cm.what is the idal time to eat meals for weight loss.
Thank u..

April 11, 2015

Adrian Bryant

does not matter WHEN but only HOW MUCH you eat

April 12, 2015


Im 5 foot seven and weigh 140. How do i fix that?

March 31, 2015

Adrian Bryant

with this

March 31, 2015


Hi Adrian,

I have been working out for quite some time also. I am 5'4, 154lbs 36 years old and can not get below 154lbs my goal weight is 145lbs and I cant seem to make it. I go to the gym workout on the elliptical for about 30 mins & then get on the stair climber for 30 mins at least 5 days a week and I drink about 100-120 ounces of water a day I log my food on my fitness pal everyday. I'm still at the same weight...am I not eating enough? I usually consume 1200 calories a day if I don't work out but if I do I maybe eat like 1400-1500 calories. Should I just eat 1200 calories a day and just walk versus the other exercises I'm doing? Please help...I need some results and fast!!

March 31, 2015

Adrian Bryant

this here will take you to 145

April 01, 2015


This site is so incorrect it makes me cringe. I ate below my calorie diet for 6 months, but I was eating really bad stuff like for breakfast:

Biscuits and gravy
Some type of hashbrowns

For lunch:
Pizza, chicken sandwhich and fries

Basically the same thing as lunch

I had so much pop throughout the day.

I'm a freshman in college and I absolutely gained the freshman 15. At the start of school I was 140. In December I was 157. However, in January I started eating healthy, I cut pop out of my diet completely, started eating a spinach salad and drinking only water, and started exercising a couple weeks ago. I've dropped 7 pounds in three weeks. That might not seem like a lot but to me it's incredible. I will continue to eat right, exercise, and stay away from pop as much as possible. Sugars do turn into fat. Absolutley. If you want to lose weight and can't get to a gym, I've heard that Plexus Slim is very good at helping with weight loss. It's expensive, but it works. I've seen the results from many friends, and they are very excited about it.

In conclusion, this site is so wrong about so many things. It does matter what you eat. You can't just eat McDonalds every day, consume the necessary calories, and expect to maintain or lose weight. That's obsurd. Sorry. Get your facts right before you start turning people in the wrong direction and giving them false hope. That's not only wrong. It's cruel. The truth helps and only the truth.

That's all.

March 30, 2015

Adrian Bryant

far from wrong and you proved my point.

#1 - it does not matter WHAT you eat it's HOW MUCH You eat so...

#2 - the pizza you was having was PACKED with calories leading to weight gain!

#3 - you can get fat off of TOO MUCH healthy food and lose weight eating not so much pizza IF you eat the right amount of calories

March 30, 2015


Were you watching your portions of these foods and eating the correct amounts? There's a big difference between one slice of cheese pizza and 3 slices of meat lovers, for instance. I bet that's what tripped you up.. Weigh your foods and be aware of your serving sizes. Better luck to you.

April 06, 2015


Hi there, I'm a 29yr old female, 5ft 4 and weigh 13st 9lb. I'm currently consuming 1400 calories per day (tracked on my fitness pal), drinking more water, doing 10,000 steps per day and working out for 30mins, 3 mornings per week, first thing using various exercise DVDs but am seeing very little weight loss. What am I doing wrong? I was eating 1200 calories and having the same problem and told I wasn't eating enough and to up them slightly. Also, I just bought a stationery bike and want to use this to help my weight loss. What's the best workout to do in terms of frequency per week and resistance level. I have approx 30 mins per day available first thing in the morning. Thanks.

March 29, 2015

Adrian Bryant

use this workout for better results

March 29, 2015


hi adrian iam only 15 years old ,weight 62 kgs and height about 164 cm , and i wanNa loose about 5 kg and i've tried everything ( except exercising because i don't really have time ) will this diet help me to get rid of the fat between my thighs and my hips and a little in my back :3 ?? tnx for your help

March 28, 2015

Adrian Bryant

yes it will and use this workout if you have no time

March 28, 2015


but :/ .....will the fat for example :between my thighs and my hips be gone just by using this method ??

March 28, 2015

Adrian Bryant

yes. it will be gone from doing any weight loss method

March 28, 2015


Hello Adrian
I have started the diet on this page (1200-1300cals) since a week along with intermittent fasting (15-17hrs)but as to this moment i have not lost any pounds... i am female 5 ft .176lbs age 35. Pls suggest wat might be wrong? My activity level is that i do house work n take care of 3 kids n some days walk for 20 to 30 minutes.
Also i have started adding juice of a lemon in 1ltr of water to drink throughout the day,will it affect the fasting as lemon might add a few calories?
Thanks a million. Looking forward to ur reply.

March 24, 2015

Adrian Bryant

add this home workout along with the diet

March 24, 2015


Thanx a lot for your tips Adrian. Few questions. I want to have slimmer and tonified legs. Will your elliptical exercise "lose 10 pound every week" help me? I got some ankle weights. Can I use them together with elliptical? Will my legs become thicker? I am looking forward to your answer
Thx so much

March 13, 2015

Incorrect please try again

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