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


Check out my new Weight Loss Video…

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1-100 of 538 Comments
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

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


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