The $30 Diet: 20 Pounds in 30 Days
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I suppose the FCC has some rule that says I can’t technically call this post a diet post because I’m not a certified nutritionist, nor do I have any medical background, or any assuredy that the healthy eating plan I’ll be following for the next 30 days will actually help me to lose the 20ish pounds I’m hoping to shave off. Disclaimer: I’m not a certified nutritionist, nor do I have any medical backround, or any assuredy that the healthy eating plan I’ll be following for thenext 30 days will actually help me to drop the 20is pounds I’m hoping to shave off. So there.
Perhaps you’re significantly better than I am at eating healthy during the summer months. It’s been a stress-laden couple of weeks over here at the McLay house, and I’ve put a cushiony round about my belly. With the calmer months of winter just ahead, I thought I’d try to get myself back on track with a restricted healthy eating plan (notice, I did NOT say diet) to jump start and re-center appropriate food intake. Note to self: an Italian Creme Cake at 2 in the afternoon is NOT appropriate.
I’ve tried over the last several weeks to approach healthy eating with radical insanity (10-day green juice diet) and ho-hum inattention (lowfat yogurt for breakfast, Oreo cookies for lunch). So, last week I decided to really get at it. I decided to approach this topic with serious vigor. I needed a healthy eating program that promised three things 1)Rapid yet realistic weight loss. I’ve got a party to hit up in 4 weeks, and I plan to look fancy at it. The end. 2)Food for a foodie. I can’t eat Power Bars for lunch. I.can.not.do.it. Not to mention I get hangry if I miss a meal. Yeah. HANGRY. 3) Obscenely affordable. I always end up spending fantastic amounds of funds on all sorts of random healthy foods when I go into “diet” mode, only to be left with a block of Tofu and some strange-looking vitamins at the end of the anti-eating session. I wanted this months focus to be on real food that I could really enjoy with my family. Stuff we could all eat and enjoy.
I headed to Google to research eating plans that might fit into each of these 3 categories. I was delighted to find Timothy Ferris’ suggestions on “Slow Carb Eating” because the ingredients were crazy cheap, and offered a plenty of variety for mealtimes. Of course, the downfall of the Ferris program is that he’s not a foodie. So, I’m taking his basic eating plan to a whole new, chopped-basil sprinkled level of awesome flavor. There are all sorts of recipes inspired by his plan. You’re going to love them!
After pulling together a shopping list for the week, I ran to the grocery store and was tickled to spend a mere $30 on food that has lasted the better part of this week. And that’s me feeding a lot of little mouths. Of course, I’ve supplemented the kids meals with soy milk and bread and chocolate chip whole wheat muffins, but for the most part, this simple little “diet” costs about $30 for one person to eat for 5-7 days in a row.
Here’s how it’s going to work. I’ll be posting yummy recipes that follow this “slow carb” eating plan for the next 4 weeks, because that’s what I’ll be eating. If you’re looking to drop some inches along with me, I’d love to have you join up. Keep me in line. Don’t let me cheat. I won’t let you cheat even a little. Grrrr. These posts will now be filed under the “Lose Weight” tag in my “Eats” section of the website.
Of course, I’ll keep baking simple, healthy goodies for the kids, as well. So there will be treats interspersed between all the slow carb stuff. Which I may or may not eat on Fridays, my “cheater cheater licorice eater” days.
I hope, as we walk through this next month, that you’ll not only get a lot of incredible recipes, but that you’ll also get some recipes that help you feel even more incredible than you already are. There’s nothing like waking up in the morning and feeling vibrant in your skin. There’s nothing like going to a pal’s housewarming party and looking sassy in your skirt. I’m just sayin.
I’ve organized a shopping list that should cover most of the meals I’ll be making this week (below). You can print it right off and tote it to the store with you. If you think you’ll join up on the Cheeky Kitchen Slow Carb plan, be sure to leave me a note and tell me what the total amount spent on the grocery list equaled in your neck of the woods.
Starting tomorrow, I’ll post recipes which can be pulled together from this basic shopping list. Each week, I’ll introduce a new list, with recipes that complement those ingredients. I’ll also tell you my weigh in amount, and offer up tips as we go along. All you have to do is jump in with both feet and do the same, or stand on the sidelines and wait for the dessert posts to arrive.
Here’s the basic eating plan I’ll be following on the Slow Carb Program…
Saturday thru Thursday-
Though I’ll be posting additional daily recipes, here’s a basic run down of what my daily eating plan looks like. Notice there are no periods of starvation or silly eating tricks. The food is healthy, always veggie-laden, and full of good fats and fiber. As per Timothy Ferris’ eating plan, I’m allowing myself a smidgen of toast and Nutella on the days I work out hard. On the days I don’t work out, I’ll swap that indulgence for a handful of almonds.
- 8 a.m. Egg White & Veggie Omelet
- 10 a.m. Post workout Toast & Nutella
- 12 noon Chicken & Asparagus Stir fry
- 3 p.m. Red Peppers & Homemade Hummus
- 6 p.m. Tuna & Black Bean Lettuce Wraps
Friday-
- It’s Friday! Friday! Gotta get down on Friday! Today is my free day! Eat healthy in the morning, then splurge it up on my any favorite foods for dinner & dessert. And movie popcorn. With butter. Quit staring.
Everyday-
- Lots of water! I’ll share my trick for this later in the week.
- Relax & Read as a reward for my stellar fortitude. This isn’t just a reward, it’s a reworking of my brain. Rather than staying up to snack at night I plan to start attaching positive feelings to a habit I’d like to more often include in my life. So, I’ll be not only allowing myself to “indulge” in nightly relaxing and reading, I’ll also be connecting these nighttime hours to a no-snack-needed habit.
- To bed early, crazy Jane. No more midnights or more. Healthy eating is always better when you have the natural energy from a well-rested eve. Anticipated clock in time: 10 p.m.
In no less than two seconds, I’m going to reveal tonight’s weekly weigh-in number. Before I do, I feel to assure you that I know all the blah-blah about dieting and healthy eating. I know diets can be unhealthy, and likewise know that the number on the scale confirms me within a healthy weight range for my height. That said, I’m also a busy thirty-something mom who knows when her bluejeans are getting too tight around the arse. This plan is being followed not so I can wear a bikini in public, but so I can reset my misaligned food cravings and naughty snacking habits with healthy, well-balanced foods, while also not ripping through the seat of my Z Cavaricci’s.
Shall we get rocking? Oh yes, we shall.
Weekly weigh in for Week 1 of 4…
There you have it. The bold and the beautiful. Now lets see if we can shave some 4′s off of that thing. Are you coming along for the ride?
WEEK 1: SLOW CARB SHOPPING LIST
Looking to lose weight while still eating wholesome, filling foods? This week's grocery list will get your fridge stocked with healthy foods that fit well into the Slow Carb eating plan. Be sure to stop by www.cheekykitchen.com throughout the month for recipes which complement this shopping list!
Ingredients:
PROTEINS
-1 carton Egg Beaters Egg Whites
-2-3 pounds chicken breasts
-1 can albacore tuna
-Raw AlmondsLEGUMES
-Lentils
-Black Beans
-White Northern BeansGREEN VEGGIES & HERBS
-1 head iceberg lettuce
-1 large carton of spinach
-1 bunch Asparagus
-1 bunch broccoli
-1 zucchini
-3 red, yellow, or green bell peppers
-1 Purple Onion
-Minced Garlic
-3 Lemons
-1 LimeDirections:
Recipes arriving all this week! Stay tuned!
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Claire on August 15, 2011 at 12:08 am
Miss Cheeky Kitchen:
As an MD, I wholeheartedly agree that your eating plan will increase your overall levels of health and will probably help you lose some weight, but I am sorry to inform you that losing 20 pounds in 30 days is neither realistic nor safe. The recommended rate of weight loss for permanent success is 1-2 pounds per WEEK, which would allow for a 4-8 pound loss per month. If nothing else, please do not give your readers unrealistic expectations about what kind of weight loss results they can expect.
I hope that you experience healthy weight loss in the coming weeks, but once again I would implore you to rethink what kind of message you are sending to the viewers of your blog. Do not be discouraged if you do not lose the 20 pounds that you had imagined, but continue your healthy eating habits to ensure future success.
Regards,
Claire
Brooke replied: — August 15th, 2011 @ 10:22 pm
Claire, Great comment! Thank you!
I agree that 20 pounds in 30 days isn’t an expected weight loss. But, since that’s the title of Timothy Ferris’ plan, and since I’m lifting this idea almost directly from his site, I wanted to give props to his method.
I do believe it’s possible to drop 20 pounds in 30 days, though I don’t believe such weight loss is a long-term, sustainable or even ideal method. Nor do I desire to lose 20 pounds. Just 8-10. So, thanks for your comments and suggestions! We don’t want anyone doing anything that is unhealthy for their minds or their bodies!
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Blog is the New Black on August 15, 2011 at 2:38 am
This sounds a little insane and a lot intriguing. Good luck- look forward to cheering you on!
Katrina on August 15, 2011 at 5:13 am
Good luck! I hope it goes well for you :)
Tanya on August 15, 2011 at 6:05 am
Okay – I’m roped in. Damn too weeks of not working out and indulging a wee bit too much! I’m following – increasing my veggie intake and decreasing my sandwich addiction :-)
Brooke replied: — August 15th, 2011 @ 10:19 pm
AH hahahahaha!!! Love it!!
Jolene (Homespun Heritage) on August 15, 2011 at 6:50 am
Oh what a great plan! I workout daily and walk 2-3 miles per day and have been STUCK at the same weight for months and months. I’m roping in my eating even more so that I can control that aspect as well. I am glad that you have such a thorough plan and I look forward to encouraging you through this next month! (You, indeed, might lose 20lbs this next month by working hard and eating well without starving yourself and I do believe it is safe!)
Brooke replied: — August 15th, 2011 @ 10:19 pm
Thanks, Jolene. Those plateaus are the worst, aren’t they? I find that shaking up my routine a bit always helps. Add in a second walk or workout and see if you can push through the wall! XO!
Susie on August 15, 2011 at 6:52 am
Can’t wait to see the recipes!
p.s. You look way too good to lose 20 pounds!
Kendra on August 15, 2011 at 7:20 am
You are a brave soul to so publicly reveal your weight! I’m cheering you on while I’m doing something similar with the 17 day diet. 2 months later, 10 pounds lighter and I feel so much better. Another 10 pounds would be great so your recipes are going to come in handy! Go Brooke! Go Brooke!
Brooke replied: — August 15th, 2011 @ 10:18 pm
Oh, heavens! Revealing it publicly is the best of motivations!!!
Erica @ Acire Adventures on August 15, 2011 at 7:38 am
I’m so excited about this! I’m so bad at dieting because I just can’t starve myself, like you mentioned, and I hate horribly boring foods. I’m right around the same weight as you and would love to drop 20 lbs. I’ll definitely be checking back every day. :) Good luck!
Brooke replied: — August 15th, 2011 @ 10:17 pm
Perfect! So far, I haven’t felt even the least bit hungry with these foods. Hurrah!
v. blanchard on August 15, 2011 at 7:50 am
Have you read French women don’t get fat by Mirreille Guilliano? (Also a companion called French women for all seasons). No matter where you’re at with your weight, I think it’s a fabulous book for lifestyle and weight management. Like the first commenter, based on what I’ve read and my personal experience 1-3 lbs is the only healthy weight you can lose a week (at least for someone who is already in a health weight range; plus I’ve never had a problem sustaining weight lost when I’ve lost it slowly but with sustainable lifestyle changes), but best wishes. I’m sure even with just a few pounds you’ll feel a lot healthier. Kudos for being so brave and willing to stick your neck out with this. As much as I try to get past numbers, it’s always interesting to learn another woman’s weight. :)
Brooke replied: — August 15th, 2011 @ 10:17 pm
Yes! Love it!!!
Shannon Shurtleff on August 15, 2011 at 7:57 am
Oh girlfriend… This is coming at the heels of me needing to lower my weight due to blood sugar issues. I need this post! I am so excited to try it!!! Good luck!
Brooke replied: — August 15th, 2011 @ 10:15 pm
Whoot! We can do it!
Nina on August 15, 2011 at 8:16 am
I’m intersted in the recipes and I have most of those ingredients already in the house.
On another note, I’m a health coach and I do agree with the doc that 20 lbs in 30 days is not realistic unless you’re obese. And you are not obese. On the other hand 8 pounds in a month is not shabby at all.
Brooke replied: — August 15th, 2011 @ 10:16 pm
I agree, Nina. As mentioned in another comment, I only titled this post “20 Pounds in 30 Days” because I’m lifting the plan from Timothy Ferris, and that’s what he calls the plan on his site. I don’t need or anticipate dropping 20 pounds, but 8-10 would be splendid!
Chelsea on August 15, 2011 at 8:32 am
You are SO inspiring. I am totally in. And I think it’s wonderful of you to share your weight-loss plan with all of us, for the grand price of… wait, let me see, I think it’s free? Thank you!
Brooke replied: — August 15th, 2011 @ 10:15 pm
Oh, dearest. I thoroughly doubt “inspiring” is quite the right word. But, I’ll be so glad to know you’re along!!
Sommer@ASpicyPerspective on August 15, 2011 at 8:35 am
Brooke, We are big believers in the slow carb diet–I actually have a section of slow-carb recipes on my site (Sorry that sounded like a plug. ) And I totally agree with the summer weight gain. Some people say it happens to them in winter, but I tend to put on a few when the kids are home from school–less workouts, more snacks.
Good Luck!
Brooke replied: — August 15th, 2011 @ 10:14 pm
GREAT plug, Sommer! We’ll take it!!
maryna on August 15, 2011 at 8:46 am
Go girl ! I am in with you !
Brooke replied: — August 15th, 2011 @ 10:15 pm
Welcome!!!
patti on August 15, 2011 at 10:11 am
as an avid fan of your calorie-ridden recipes (perfect cinnamon rolls, steel cut oats with nutella, vanilla pudding party cake with chocolate buttercream frosting) I was so hoping this post was going to feature equally sinful food ideas that would ensure me twenty pounds in 30 days…gain that is. I’ve seen pictures of you, and I think your scale is wrong. BRING BACK THE SWEETS!!
;)
Brooke replied: — August 15th, 2011 @ 10:14 pm
Oh, Patti. Patti. All in good time,my pretty. All.in.good.time.
Leanna on August 15, 2011 at 10:20 am
My only recommendation would be to swap out that iceberg lettuce for romaine or green leaf lettuce. Especially when you limiting your intake of food, the nutrition density of your foods is very important. Get the most nutrients out of what you put in your mouth.
Brooke replied: — August 15th, 2011 @ 10:13 pm
Great idea, Leanna. But that Iceberg Lettuce on this week’s menu goes with a Lettuce Wrap recipe. There’s something about the watery snap of Iceberg that tastes like a treat (and wraps well around those lettuce wraps!)
Natasha on August 15, 2011 at 10:52 am
Okay, I am in this looks like it is simple enough to follow. I am going to seriously need that trick to drinking water. Tea and a distaste for water are my downfall to starting.
Brooke replied: — August 15th, 2011 @ 10:12 pm
YAY! Water secret arriving shortly. It’s not my favorite thing to drink, either.
Lisa@Growing Into Mom on August 15, 2011 at 12:13 pm
I LOVE this! I feel the same as you and I am the same weight as you!! Although, I am not quite as ambitious as you. I would love to do 20 pounds, but I am shooting for 6! You just might be my inspiration to do more. The key is doing something that can last for more than a month. So then it doesn’t come back on. And just like you, I can not give up my chocolate!
Check out my friends blog: http://littlehouseofveggies.blogspot.com/
She is vegan ( I am not) but she does have lots of great recipies full of veggies. I just de-veganize them by using meat and dairy when she uses the vegan substitutes. Good luck!
Brooke replied: — August 15th, 2011 @ 10:12 pm
Six is perfect! I don’t anticipate losing 20 pounds in 30 days, but since I’m linking up to Timothy Ferris’ eating plan, and that is his tag line, I thought I’d use it here. Good luck to you, too! Thanks for the Little House of Veggies Link!
Bree on August 15, 2011 at 2:51 pm
Tooooootaally off subject: you know the movie “Pollyanna,” right? And that part where they’re all at the bizarre eating that most amazing cake that Polly Harrington’s cooks made…..?
I see that you have Pollyanna cupcakes but what about a cake…..?
You know, so we could watch the movie & eat cake!!!!!!
Heaven! No? Thoughts?
But of course, healthy & happy eating!!
Thanks! ~Bree
Brooke replied: — August 15th, 2011 @ 10:11 pm
LOL! No Pollyanna until Friday!
Julie on August 15, 2011 at 4:20 pm
Best of luck to you! My brother and his family did this diet–they were so sick of beans after a few weeks that it became a swear word: “What the BEANS!!!” Although they did thoroughly enjoy binge day, but way too much–they lived for it. It wasn’t that the food they ate during the rest of the week wasn’t good, it’s just that that’s the relationship with food they built through this diet.
Brooke replied: — August 15th, 2011 @ 10:10 pm
Julie, I’m not a big fan of plain old beans, which is precisely why I’m creating a slew of fun & different recipes for my month. As for the junk food day, I’m not a big fan of an ENTIRE day off, which is why you see me advocating an evening of freedom. In my experience, your body begins to crave healthy foods and rebels when too much of the junk stuff is introduced, thereby keeping me from overdoing it on those free days.
Stephanie Webb on August 15, 2011 at 5:39 pm
Okay, it’s time for me to come out of the woodwork and leave a comment. I have been reading your blog for many months now and love it. But I just have to tell you THANK YOU for doing this!! I have been trying to lose weight this year – I have a baby turning one next week and a 3 and 4 year old. My husband is deployed in Iraq and I’m trying to look HOT when he comes home at the beginning of October. I’ve been doing WW but have hit a bit of a wall with eating. So this is EXACTLY what I need, with exactly the deadline I have as well! So thank you thank you, and I’ll be faithfully following along with you!
Brooke replied: — August 15th, 2011 @ 10:08 pm
Oh, Stephanie! You cutie! Let’s rock these bodies togetha! We’ll get you looking totally hawt for that hubby of yours! A little discipline, a lot of delish recipes and you’re in business!!!
Melissa Darr on August 15, 2011 at 6:42 pm
I’m excited by this post! I will be rooting on the side lines for you with this! I will even participate in it because i think it’s a GREAT idea. We’re finishing winter off over here and let’s just say I too need some divine weight loss to look great in the swimmer for summer! Bring it on!
Brooke replied: — August 15th, 2011 @ 10:07 pm
Thanks, Melissa! Sounds like a plan!
Meredith on August 16, 2011 at 3:43 pm
People who have not heard of Tim Ferriss and his “waaay out of the box” ideas usually freak when they hear this stuff. But after studying diet books for YEARS — ever since I passed menopause and got chubby and then fat, THIS is the best thing I’ve seen. And to back it up with some serious science, is HIGHLY recommend reading Gary Taubes’ Good Calories, Bad Calories and Why We Get Fat.
Also — I recommend Tim’s four hour a month workout! Two half hours a week. Priceless…
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Camille on August 17, 2011 at 4:28 pm
Brooke – you’re an inspiration! And I definitely have 8-10 lbs I could shave off this body as well! I would love to follow along with your progress and your food plan with you!!… just as soon as I finish all the leftover cookies from my sister’s wedding reception…. :)
Brooke replied: — August 17th, 2011 @ 10:08 pm
Bwah hahahaha!!!! LOVE IT!
Daniel Luna on August 18, 2011 at 1:38 pm
I think this looks great. I’m currently doing the 4HB Slow Carb diet, and I think this website is a gold find. Do some people think 30 lbs in 20 days is crazy? Sure. But I’m not interested in people who say I can’t do something. I’m interested in people who are trying to find a way to do it. Keep it going, full steam!
-Danny
Jaime {sophistimom} on August 22, 2011 at 11:52 am
I love you, Brooke, and this sounds a lot more fun than the Master Cleanse!
Andrea on August 23, 2011 at 7:53 am
After a two week vacay your post was a much needed inspiration! We have started the diet as of yesterday! 10 lbs would get me back to my college weight and I think this may be the way to do it! Thanks for the great recipes as I think that the hardest part if just figuring out what to eat. Keep up the good work!
Andrea
Brooke replied: — August 23rd, 2011 @ 9:40 pm
Let’s do it, then! You and me, baybe!
Amy on August 24, 2011 at 11:07 am
I had to laugh that your starting weight is my goal weight! But I’m so proud of you! I’ve wondered, more than once, how you can be such a great cook and still stay so slim. But I see now that there is no magic pill that they give just to chefs so that they can eat and still look great. It means you have to work for it too! Dang it. I was soo hoping there was a pill! lol
Amy Rene on August 28, 2011 at 2:33 am
I am actrualy reading Timothy’s book “the 4 hour body” right now & am starting the slow carb diet next week. and I was worried I wouldn’t get be too creative over the next month. thank you SO SO much for doing this! I’ll be 2 weeks behind you, but you’re giving me hope & recipes :)
Megan on September 1, 2011 at 11:24 am
Really like this post to help get past those last 5-10 lbs! Why are those the hardest, especially when that’s all you want to lose anyway. ha! Anyway, curious on your progress and if you are continuing to “weigh-in”. Thanks!
Monica Rasmussen on January 27, 2012 at 3:48 pm
Where are the rest of the posts for your 20 lbs in 30 days?
Brooke replied: — January 29th, 2012 @ 10:26 pm
They died. The holidays happened and I petered out. Perhaps we will pick them up again soon?!
Brooke Robinson on February 12, 2012 at 7:03 pm
I’d love to see you pick this back up again. My husband and I recently read about this “diet” and I was excited to find your blog….but I need more recipe ideas!!!!