{"id":415,"date":"2026-02-15T08:00:32","date_gmt":"2026-02-15T08:00:32","guid":{"rendered":"https:\/\/desmondyeo.com\/diet\/?p=415"},"modified":"2026-02-15T08:00:32","modified_gmt":"2026-02-15T08:00:32","slug":"its-boring-but-it-destroys-your-body-fat-in-30-days","status":"publish","type":"post","link":"https:\/\/desmondyeo.com\/diet\/?p=415","title":{"rendered":"It&#8217;s Boring, But It Destroys Your Body Fat In 30 Days"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/dPvuB0aJnNU\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Get both 30-day guides free (CPB Strict &amp; CPB Flex) by starting a 2 week trial of BWS+:<br \/>\nhttps:\/\/bws.plus\/9a<\/p>\n<p>Existing BWS+ App Members:<br \/>\nYou can access your 30-Day Boring Diet guides by logging into your BWS+ web portal below:<br \/>\nhttps:\/\/web.builtwithscience.com\/<\/p>\n<p>I built the simplest fat loss diet possible. Buffet-style meals, no calorie tracking, no strict portions. Instead of relying on willpower to lose fat, this \u201cbest diet for fat loss\u201d is designed to change the conditions that make overeating easy \u2014 using fat loss science and ingredients proven to reduce hunger, cravings, and mindless eating. And even if you never follow this diet exactly, I\u2019ll show you how using just one part of it can make achieving a calorie deficit and, in turn, fat loss dramatically easier.<\/p>\n<p>Meet Max. A personal trainer and train conductor. According to his DEXA scan, he started at 19% body fat. And our female subject, Isabel, is a Lagree coach. Her starting body fat is 31%. <\/p>\n<p>Isabel: \u201cI think just with the tracking to lose fat is something that I kind of struggle with mostly with having a busier schedule\u2026\u201d<\/p>\n<p>Max: \u201cUsually\u2026 I hit up a buffet\u2026 maybe like 2-3 times a week\u2026 yea I just love eating.\u201d But he\u2019d eat until he was sick. It\u2019s a habit he wanted to break.<\/p>\n<p>Luckily, if my science checks out, then this fat loss diet won\u2019t just help them lose fat with unlimited food and without counting a single calorie \u2014 it should also reset their brain to eliminate hunger, cravings, and unhealthy food habits.<\/p>\n<p>I call it the CPB Diet. It\u2019s simple, just three rules:<\/p>\n<p>1) Chicken breast, potatoes, broccoli, and carrots. Eat as much as you want.<br \/>\n2) Olive oil: limited to one tablespoon per meal.<br \/>\n3) No liquid calories, diet sodas, or artificial sweeteners.<\/p>\n<p>The point of this is to keep it really bland. You\u2019re going to get seasoning, you\u2019re going to get sugar-free sauces, so you do have some flexibility there.<\/p>\n<p>Week 1 of being on this \u201cbest diet for fat loss\u201d was rough:<br \/>\nMax: \u201cI would want sushi and then images of potato would just keep popping up \u2026 it was just mentally exhausting.\u201d<br \/>\nIsabel: \u201cChicken for breakfast\u2026 it just makes me feel very trapped.\u201d<\/p>\n<p>But the crazy part is that neither of them complained about being hungry despite being in a calorie deficit. They actually struggled to eat enough.<\/p>\n<p>Based on their weight trends, we estimated their intake (without tracking):<br \/>\nMax: ~1800 calories\/day<br \/>\nIsabel: ~1300 calories\/day<\/p>\n<p>And after 1 week, their measurements were already wild:<br \/>\nMax: \u201cIt\u2019s down over 3 centimeters.\u201d<br \/>\nIsabel: \u201cDown 1.5 centimeters on the waist.\u201d<\/p>\n<p>Now there\u2019s some pretty crazy fat loss science behind Max\u2019s favorite food: potatoes.<\/p>\n<p>Back in 1995, researchers compared 38 foods for fullness. Potatoes came out on top \u2014 but preparation matters. Fry them, and that advantage mostly disappears, which is why we limited each meal to just 1 tablespoon of olive oil.<\/p>\n<p>By week 2, the hardest part on this fat loss diet wasn\u2019t even hunger \u2014 it was FOMO:<br \/>\n\u201cI\u2019ve been feeling a lot of FOMO\u2026 potlucks\u2026 bakery\u2026 family lunch\u2026\u201d<\/p>\n<p>We also tested flexibility (special ingredients for Isabel \u2014 orange, tomato, avocado, Greek yogurt, and bok choy for micronutrients \u2014 and a planned hedonic deviation\/treat meal):<br \/>\nIsabel: \u201cI definitely thought it would spike more cravings\u2026 but honestly, I feel totally fine\u2026 easy to get back into routine.\u201d<\/p>\n<p>Max stayed strict, but that created a different problem: micronutrients.<\/p>\n<p>So I told him: \u201cHere are the big ones that you\u2019re not getting enough\u2026 it would be a good idea to start supplementing these.\u201d<\/p>\n<p>Isabel had one challenge Max couldn\u2019t relate to in her journey to lose fat \u2014 her menstrual cycle.<\/p>\n<p>During this time, hunger and cravings can ramp up, making consistency harder. You\u2019ll often hear that women need to completely change their diet or workouts around this time, but there\u2019s actually no strong evidence supporting major changes.<\/p>\n<p>Instead, the research suggests keeping the overall structure the same and listening to your body.<\/p>\n<p>For Isabel, that meant making small adjustments without breaking the plan: more meal volume (more potatoes) and simple comforts like tea or gum.<\/p>\n<p>And then came the final scans. Where Isabel went from 31% body fat to 28%, and Max went from 19.3% down to 12.9%!<\/p>\n<p>Now, even though they\u2019ve seen fast results, the goal of this experiment isn\u2019t to have them eat this extreme fat loss diet forever. It\u2019s to reset how their brain responds to food, then gradually move toward a more flexible approach they can actually stick to long term.<\/p>\n<p>Plus, even applying a few aspects of this experiment can make fat loss much easier:<\/p>\n<p>&#8211; Eat a solid protein source at every meal<br \/>\n&#8211; Choose more filling carbs like potatoes and fruit instead of rice or bread<br \/>\n&#8211; Fill at least half your plate with vegetables<br \/>\n&#8211; Be mindful with fats \u2014 oils, nuts, avocado add up fast<br \/>\n&#8211; Keep most of your meals simple and repetitive<br \/>\n&#8211; Avoid changing up your meals every single day<\/p>\n<p>Isabel\u2019s coaching program: https:\/\/www.bellamadaco.com\/home<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get both 30-day guides free (CPB Strict &amp; CPB Flex) by starting a 2 week trial of BWS+: https:\/\/bws.plus\/9a Existing [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":416,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/desmondyeo.com\/diet\/?p=415\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"It&#039;s Boring, But It Destroys Your Body Fat In 30 Days - Dietary Supplements\" \/>\n<meta property=\"og:description\" content=\"Get both 30-day guides free (CPB Strict &amp; 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