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…

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 or websites & apps like,, 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 is because…

  1. You Will Not gain weight.
    • Eating a diet consisting mainly of these bad foods 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 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…

The NowLoss Diet Did This…

Just want to give you the results of your HIIT workouts & Nowloss Diet plan. Edward Caezar Pababero

He lost 84 lbs. in 9 months on this diet

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 if you're lazy or want to ease back into exercising slowly.
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

You may also want to look at… Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 648 Comments

I'm 5'3 235, very low activity all day, my problem is I don't eat all day then i over eat at night. Any ideas on what i can do to change my bad habits? Really tired of this weight, both parents are diabetic and it scares me.

November 22, 2015

Adrian Bryant

see this and you will realize that you may not have a problem

November 23, 2015


Hi, my husband is 6'3 tall, and this morning he weighed 234 lbs. How much do you think he should weight? Although he doesn't drink, he does have a "beer" belly. He says for his height, he should weight about 200. I've looked up on the internet (from, and the recommended weight is anywhere from 148 to 200 (It gives 5 different output from 5 different formulas). He is having back aches & I know that is from the weight he carries in the front.

November 21, 2015

Adrian Bryant

I dont know exactly how much he should weigh health-wise but I do know that belly fat is a problem so tell him to use this workout and this diet

November 22, 2015


Hello,i'm a 17 year old girl and i just started dieting and working out but i don't have a workout plan and i need to lose 40 pounds in 6 months so i was wondering what workout plan would be the most effective.

November 09, 2015

Adrian Bryant

this workout

November 09, 2015


Hi, Adrian. I'm a 14 year old female weighing in at about 215lbs. I'm extremely uncomfortable and i really want to do something about it. I have a gym membership but haven't started going mainly because i don't know where to start. Do you have any gym routines? I'm terrified of getting there and looking like i have no idea what I'm doing. Also, I have PCOS. What kind of diet do you recommend for that? I looked at your nowloss diet and i feel like that would be really hard for me to maintain simply because when i diet, i have to go all in or not at all. If I'm CONSTANTLY giving myself treats, I fall out of the diet all together.

November 03, 2015

Maria Angeline

Hi Adrian!! I am Angeline, 21 years old. A student and have an inactive lifestyle. I wanted to lose 40 pounds in a year. What should I do? I don't know where to start. I started to lessen my intake of white rice and eventually planning to eliminate it from meals. I also used in drinking cold water always. I am staring to count my calories today. Thank you for your response.

October 26, 2015

Adrian Bryant

use this workout with the diet on this page

October 27, 2015


Hi Adian!
I am a 63yr old female. My weight is 170 and i am 5'4" tall. Honestly i do not work out at all.. i am what you call a 'couch potato'.. not that i dont think about working out.. i do.. just dont do it.. I am a snacker in the evenings also..
i want so terribly to get down to at least a minimum of 135 lbs or less..
i need your help please..

October 24, 2015


I want to lose 120 pounds as soon as possible, how many times a day do I eat, what do I eat, how many calories should I eat

October 09, 2015

Adrian Bryant

use this workout along with the 1200-2000 calorie diet on this page

October 10, 2015


It has been proven, scientifically, that what you eat matters. Certain foods raise your insulin levels (wheat) and when eaten regularly (breakfast lunch and dinner) cause a desensitization of the insulin signal to cell to brain to shut off the hunger/full signal. Adapt, grow and keep helping!

October 09, 2015

Adrian Bryant

#1. everything you eat raises insulin. Insulin shuttles nutrients to your body's cells

#2. different things cause different increases in blood sugar which may caue insulin resist.

October 10, 2015



I've eaten unhealthy most of my kid life and adult life. I'm trying the healthy eating thing not just for me but for my 2yr old son. What do you suggest I feed him? He's really picky he likes oatmeal, sweet rice, beans, and veggies, and fruit. He isn't big on meat. What are some kid friendly meals that I can substitute sugar for, like in the oatmeal and in his rice. Or what do you think I should try?

October 05, 2015

Adrian Bryant

I wish I could help you there as you can already see It does not matter WHAT you eat when it comes to weight loss but I suck at helping people (esp. 2 year olds) find healthier alternatives which they may ACTUALLY like

October 06, 2015


Hi Angel,
I'm so inspired by your wish to feed your kid healthy food even though you haven't been brought up with healthy food yourself. That's a major challenge. I'm a healthy eater myself, although no expert with kids healthy eating and don't have kids of my own yet, but I can imagine how much some practical information would probably mean to you right now.

The best blog I came across on a quick search was this one...

Its a bit wordy and detailed, but has some great tips I think.

To answer your specific question - natural honey (fine for kids over 1 year) and natural maple syrup (not just "honey flavoured" or "maple syrup flavoured") is a good whole-food alternative to white sugar. It's great that he is liking oats and rice, good whole grains. Especially if you are making them yourself and not using a pre-made packet or can. You could even see if a mashed banana, raisins or dates are enough sweetness for him.

I'd be happy to hear how you go!

Best wishes,

October 07, 2015


I love everything I read on your website and makes perfect sense in fact I started eating much less calories than I need. If I eat only 1300/day ( 300 calories at lunch & 1000 for dinner ), can I lose 35 kg after 3 month time??
I read online once on a blog that a guy did that and he used to eat only twice a day, lunch and dinner total of 1300 caloroes and lost 35 kg in 3 month. H3 too used to eat anything but never over 1300 calorie.
What you think? Is it possible? ?

October 03, 2015

Adrian Bryant

how fast and how much ewight you lose is mainlt depends on your overall weight but yes... 1300 cals should induce fast weight loss

October 04, 2015

Myia Hamilton

I was just wondering why about a year ago I was 125 , I been small all my left until last year I got on a birth control and I gain about 30lbs my question is when I was 125 I ate any and everything my weight was the last thing on my mind now that I'm 151 (I did lose some weight ) why is it easier for me to gain weight then when I was 125

September 27, 2015

Adrian Bryant

the medication probably caused you to quickly gain water/fluid weight and not fat

September 28, 2015


I'm going to maintain a 1200 calorie diet along with 30 to 40 minutes of workout.
I live in hostel and that means I get chapati (Indian food) daily. And fried snacks are regular. It's very oily, will that be a problem ?
I cannot store vegetables and fruits in hostel because it will rot as there is no refrigerator here. Also the market is very far from here.
Therefore is it okay if I continue with this hostel food everyday ? Will it slow down my weight loss? I want to lose around 10 lb

September 27, 2015

Adrian Bryant

if you eat the right amount of calories you will be okay

September 27, 2015


"Since the average person needs to eat anywhere between 2000-to-3000 calories per day to maintain their weight… You'll easily lose weight fast eating 1200-to-2000 calories per day no matter what you eat so…" True, but you will also lose a tremendous amount of muscle too, which is your greatest ally in burning fat now and in the future. It'n not about calorie in calorie out eather. What if that 1200-2000 is just fat? What do you think you will do to your body over the long haul besides metabolis adaptation (when the body loses it's thermogenic effect to burn fat). #1 priority...protect your metabolism. #2 priority, muscle sparing. Just saying. You should ALWAYS eat AS MUCH FOOD AS POSSIBLE while making appropriate progress (around 1% of loss per lb of body weight). Heres the scientific research that has actually gone under peer review. I would like to see the authors scientific research (real research that has undergone peer review) that his programs are safe, rather than deleting my post.

August 14, 2015

Adrian Bryant

So are you implying that if you went on a 1200-to-2000 diet comprised of just fat that you would lose muscle and/or the ability to burn fat?

The loss of muscle would not happen UNLESS you're already at a low bodyfat % AND YOU are on a VEry low calorie diet at the same time which most people who are trying to lose weight do not fit that category

Now as for NOT losing or burning fat you would also burn fat as long as you burn more calories than you take in NO MATTER what the calorie content is

See this for some studies done the myth of survial mode or the myth or metabolism shutting down

August 15, 2015


Thank you for all your help! my question is, I love my thighs, hips and but but I want them all bigger without loosing them; the problem is I have a bigger waist and I want that smaller. I would love to have back my curves for 36-26-41, right now I'm 36-31-41 and around 155lbs. How can I re-portion my body to build my bust, slim my waist and either keep my hips at 41 or above? Is that possible?
Also how much protein (%) of my diet should I make it to build muscle to increase size?
Thanks again,

August 12, 2015


Till class 10th I ws much chubby...but whn i entered class 11 in the year 2013 i suddenly strtd losing weight...n by the year 2014 my body was a fit one...during class 12 i hd tutns n skool...but as i strtd preparing for boards (no skool no tutns)...i strtd gaining...then smhow with light exercise at home...i managed my weight...but after march 2015..i m constantly gaining weight...i m continuously exercing from april...i took green tea on an empty stomach...but all gone in vain...nothing is helping me out...sir m 5.6" tall n hv abt 65kgs of weight...i hv a curvy body...i hv heavy thighs n butts too... ..plz hlp me out as soon as will be a great help by u...thankyou

July 24, 2015

Adrian Bryant

use this workout with the diet on this page to lose fat

July 26, 2015


Thankyou sir...
btw sir i ll b living in hostel now...which 1 among those workouts would b best for me according to u ?

July 28, 2015

Adrian Bryant

there is no best one. they are all super-intense workouts aimed at fast fat loss. All I can say is that the longer you do them the faster you will lose weght

July 28, 2015



July 29, 2015


Hi Adrian, I am a 21 yr. old female (5'4") with thighs that are too big and have cellulite since I've gotten older. I was always on a low carb diet, but its not working for me anymore. I want to lose weight and tone up badly. I'm now feeling insecure and very disappointed with myself for letting myself get to this point. Can you please help with a meal plan and exercise program that would help. I want to lose at least something before summer is over. I weight 180 lbs. and would like to get down to 135 lbs. again.

July 21, 2015

Incorrect please try again

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