How to Lose 20 Lbs Fast with Diet and Supplements

How to lose 20 pounds - Dr. Axe

If you’re reading this and pondering how to lose 20 pounds, I already know something about you: You want to find a fitness program to lose weight, burn fat and look lean. Maybe you want to get that six-pack you’ve always dreamed of or finally fit back into your wedding dress, look great in a swimsuit or just simply feel better.

Whatever the goal, you are certainly not alone. Most people in this world know what it’s like to live with extra body weight, and that it can be a struggle to lose weight.

There are several roadblocks that can keep you from seeing results. You may have already tried dieting, eating less and exercising more, yet still not lost weight like you know you should have. If that’s the case, these common issues may be getting in the way:

  • Thyroid issues
  • Leaky gut
  • Adrenal fatigue
  • Cellular toxicity
  • Candida
  • Lack of motivation and time

The good news is, I have developed a comprehensive, all-natural weight loss plan and home workout to help you burn the belly fat, lose the love handles, melt your muffin top and banish cellulite fast!

4 Keys for How to Lose 20 Pounds

While the keys to how to lose 20 pounds are simple, they’re also very specific. Yes, there are foods you need to get rid of, but I’m going to point you to the ones that can wreck your metabolism. Meanwhile, you’ll learn about what fat-burning foods to consume more of, what exercise style works best for fat burning and the kinds of supplements that can assist your efforts.

1. Remove the Metabolism Death Foods

These three foods can absolutely ruin your weight-loss efforts. I call these the metabolism death foods. You will want to remove and replace this foods with healthy alternatives if you want to see quick results.

Brown and white cane sugar cubes isolated.Processed Sugar: Contrary to popular belief, fat isn’t the first thing that will make you fat … it’s consuming too much sugar. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar.

These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars.

What to do instead: Eliminate and replace all of these types of sugar with natural sweeteners like green stevia and raw honey, but even both of these in moderation.

Caution Tape Wrapped Around Whole GrainsWhole Grains: I know it may seem like “whole grains” like wheat bread are healthy, but most are far from helping your metabolism. Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten causes inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, so you are not really getting many nutrients when you consume whole grains.

What to do instead: Replace your daily intake of grains with fruits and vegetables or consuming up to one piece daily of a sprouted grain bread or sourdough. When it comes to using flour, switch to coconut flour — it’s the perfect flour for fat loss.

Canola or Vegetable Oils: Canola oil or other vegetable oils are sure to slow down your fat loss and cause you to store unwanted body fat. Genetically modified hydrogenated oils cause inflammation throughout your body, cellular toxicity and are high in calories.

What to do instead: Replace all vegetable oils with beneficial coconut oil and grass-fed butter to promote more rapid fat loss.


How to lose 20 pounds - Dr. Axe


2. Eat the 4 Fat-Burning Foods Daily

Once you’ve removed the metabolism death foods, it’s time to revive your metabolism with the right foods. Here are the top four fat-burning foods to help you master your metabolism and burn fat fast!

Grilled chicken breast with vegetablesWild Protein: If you want to turn your body into a fat-burning furnace, you’re going to need to eat plenty of quality protein. Proteins are the building blocks of muscles, which support a healthy metabolism. 

Also, protein is the least likely macronutrient to be stored as fat. Aim to get between 0.5 and 1 gram of protein per pound of body weight a day. For example, if you weigh 150 pounds, shoot for around 80–100 grams of protein a day.

What to eat: Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.

Coconut: Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy. You will want to replace most other sources of fat and oils with things like coconut oil. If you want to know how to steadily lose weight over a period of 30 days and beyond, this is a great start.

What to eat: Coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking.

Bowls of whole and ground flax seed or linseedSprouted Seeds: Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fats, which can help your metabolism.

What to eat: Use chia, flax or hemp seeds in your morning smoothie and in baking.

Nutrient-Dense Vegetables: In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid.

What to eat: Green leafy vegetables and cruciferous vegetables are at the top of the list. My favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.

Remember to have protein, fiber and healthy fat at every meal. Also, when consuming carbohydrates, like fruit, it’s better to have them in the morning and around workouts.

1-Day Sample Eating Plan

coconut berry Smoothie with berries around it

Breakfast: Coconut Berry Smoothie

1/4 cup coconut milk
1 cup berries
1 scoop grass-fed protein
1 tablespoon sprouted flax meal
1/4 teaspoon cinnamon



glass bowl of Salad and oil on the side

Lunch: Greek Salad

1 sliced chicken breast
1 cup spinach
1/4 cup sliced cucumber
1/2 tomato sliced
1 ounce goat cheese
1 tablespoon olive oil
1 tablespoon apple cider vinegar


grilled salmon with broccoli and cauliflower on white plateDinner: Organic Meat (bison burger, salmon, chicken)
6–8 ounces organic meat
1 serving sautéed kale
1 serving sautéed broccoli


One day eating plan - Dr. Axe


3. Exercise Less to Lose More Weight

If you want to break through a weight-loss plateau, jumpstart your metabolism and burn belly fat fast, there is no better type of exercise than burst training and Tabata training. This type of exercise can help you lose three to nine times more body fat than traditional cardio* and causes an afterburn effect in your body so you keep burning fat for 36 hours after your workout! (1)

To learn how to lose 20 pounds, I recommend doing burst training three to four days a week for between 20 and 40 minutes. Many people have seen amazing results with my BurstFit workout.

Here is an example of a 4-minute Tabata with 40 seconds of burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

  • Sprint on spin bike // Rest
  • Fast push-ups // Rest
  • Pulsing squats with shoulder press // Rest
  • Sprint on spin bike // Rest
  • Squat thrusts // Rest
  • Plank walk (spider walk) // Rest
  • Sprint on spin bike // Rest
  • Lunges with shoulder press // Rest

4. Top Supplements for Fat Loss

To fully understand how to lose 20 pounds, then you need to begin taking certain healthy supplements to boost your weight-loss efforts.

1. Grass-Fed Protein Powder 

Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss. You can add it to smoothies, baking or drink it in water or juice.

The best protein powders available are organic whey protein and collagen protein.

 One of the benefits of whey protein is that it’s a fastest acting protein, so I recommend that you consume right before or after a workout. Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. Take 1–2 scoops daily.

2. Green Superfood Powder

Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your metabolism. They also contain green foods like chlorella, wheat grass juice and kale that can improve your energy and help give you a better workout.

 Take one scoop before or after exercise.

3. Fish Oil with Vitamin D

Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats reduce inflammation and support muscle synthesis. 

Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss.

 Take 1,000 milligrams of fish oil daily and 2,000 I.U. of vitamin D3.

So, you asked how to lose 20 pounds — and the answers are really as simple as that. 

*Results not typical, as regular exercise and proper nutrition are essential to achieving and maintaining your desired physique. Even using the same exact program of diet and exercise, be aware that individual results will vary. 

Read Next: 3 Essential Oils for Weight Loss

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

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  1. Jessica says:

    Dr. Axe,

    Though this is a desirable offer 20lbs in 30 days… how is that safe or healthy? I thought up to two pounds a week is considered safe. I’m not asking to be negative I truly want to know… it is possible to lose 20 lbs in 30 days safely?

    Thanks, Jessica

    • Dr. Axe says:

      Hey Jessica- Great question. Yes, it is possible. Vegetable juice fasts are healthy and I’ve seen people lose 20 pounds that fast doing it. And it also depends on your body type and weight. Some people may lose 14 pounds on what I laid out but I’ve had people who weighed around 330 lose 30 lbs in 30 days but it was normal for them. Not everything is about an exact number, but just look at the foods I laid out, it’s ALL incredibly healthy and has worked for thousands of patients I’ve worked with over the years. Thanks for your comment!

    • Andrew says:

      It’s not really the number that the Dr. wants to reach, it’s really about the direction in eating healthier and really focusing on getting the good proteins, good carbs, vitamins and minerals etc. I’m sure if you lost 5 lbs on this diet you would still feel amazing, you would have more energy and a stronger immune system to keep you healthy so you can lose the extra weight.

  2. Wow, it’s interesting that those are also the same states that top the “leading in toothlessness” list. It’s kind of sad. I know that at 133 pounds, there is no way I’d be losing 20 pounds in a month, but I love the easy to deal with eating plan (low starch for sure) and workout ideas!

    • Joy says:

      I moved to Tennessee 18 years ago and I can vouch for Gina! I love TN and I am not trying to be rude but I have never seen so many people with so few teeth in my life.

    • Gina Parris says:

      Sorry. Wasn’t trying to be rude at all. It’s just that I’d recently seen the Oral Health report. Not all the states are the same but several are.

    • Tay says:

      Unfortunately I live in TN and what was said is pretty true. I think some of it comes from the fact that there are a lot of Appalachian folks here and they are truly afraid of going to the dentist! And I teach school in a very poor district and the chikdren eat junk! Changing the school lunches is not the only answer because they just bring unhealthy foods from home. A lot of them bring energy drinks and sodas in their lunches! I have also seen a lot of nasty teeth and dental decay. There is also a lot of smokin g here and tobacco chewing.

    • ali says:

      Maybe she’s referring to the fact that what you eat affects not only your weight but also your oral hygiene, skin health, mental health, emotional and spiritual health…. ect. It’s far more rude of you to follow her post with a rebuttal than her simply making the association of unhealthy diets with unhealthy mouths.

    • dg says:

      You should keep your “toothless” comment out of this discussion unless you are willing to examine the real “socioeconomic issues”

      • Sandy says:

        Okay, sorry dg I am from Boston and moved to TN and I must say there are a lot of people without teeth here and a lot of people who even the large blood pressure cuff does not fit on their upper arm so……Let’s be realistic and start looking at what we do and do not put into our mouths.

  3. Lindsey says:

    Do you recommend having any snacks between meals?

  4. Joy says:

    This is a great article. Any thoughts on how to modify this some for a mom who is breastfeeding? I am breastfeeding my 6 month old daughter full time, and I am breastfeeding my 19 month old daughter 2-4 times per day. I love meat, vegetables, and beans, but it seems hard to make milk on just meat, vegetables, and beans. But then with eating carbs, it seems hard to lose any weight. Any thoughts? Thanks so much!

    • Dr. Axe says:

      Joy, I would also eat some berries, sweet potatotes, nuts, seeds and quinoa. That should help and you should still lean out at a healthy speed. Plus, your portions may be a bit bigger since your eating for 2 :)

    • Sandy says:

      Joy, Increase your water consumption, too. This should help with both fat loss and milk production. Also, if you can, try to nap during the day, and get enough sleep at night (also good for weight loss and milk production).

  5. Deborah Redanz says:

    Is this weightloss routine only for adults or can children do it too? My child is 10. I am trying to help her eat better and become more active. I know some suppliments are not for children. Can they have protein powder?

  6. Laura Czarka says:

    How about Chia seeds? Been hearing a LOT about them lately!!

  7. Beth says:

    In the berry smoothie recipe, is that 1/4 cup or 1/4 can of coconut milk? I’ve been making the berry smoothie recipe in your cookbook for breakfast and it’s great.

    • Dr. Axe says:

      1/4 a can is usually what I do.

      • val says:

        You use CANNED? The cans that I have checked out in the store contain sodium metabisulphate. I have no idea what this is but it turned me off….as well as the fact that it’s in a can. Blech. What do you think about the Silk or So-Delicious brands of Coconut Milk?

      • Marty says:

        I use the carton coconut milk and reserve the canned if I use them at all for sautéeing and ice creams/sorbets (vegan).

  8. Melissa says:

    I would love to know what exercises I could do since I do not have access to weight machines. Any substitute moves for leg press, leg curls/extensions, etc.

    • Don says:

      Melissa, Take a look at the Supreme 90 Day workout. All you need is free weights and an Exercise ball, there are alternatives if you do not have a ball. I have been doing it for about 45 days and feel much better.

  9. Gail Roberts says:

    I really don’t see how any healthy diet can include meat or poultry – it’s my belief that before too long animal products will be understood to be as unhealthy and anti social as cigarettes are today.

    • Jason says:

      It’s just silly to think that. We get essential nutrients from meats. We have always eaten meats. The Food Guide Pyramid is completely wrong and should be flipped upside down.

      • Raylene says:

        Agreed! The foods we are told are ‘healthy’ have been detrimental to my weight loss and overall healthy for years. When I switched to whole foods and no wheat/barley/rye and no sugar while still eating meats and dairy, my life changed forever. My energy doubled, I lost 60 pounds, and my skin/hair has never looked better– not only that, but my hormones have leveled out to where they should be.

      • Sandy says:

        wrong proteins come from plants as well people do not need to eat meat nor do we need to drink milk when born we drink milk from our mothers but later from cows why? why not drink milk from a dog, cat or rat? in the name of protein. Same being would you eat a rat or a mouse?

    • Bob Pistol says:

      WOW! Are you serious lady.Go hug a tree and manybe kiss a rodent.

    • Marty says:

      I agree with you Gail. I’ve been vegetarian and now vegan for most of my life, 25 years. Kale and spinach have gram per gram expedentially much more iron than that of meat. There is protein in everything we eat, everything. Read The China Study. Even if you eat meat you can be deficient in B12, iron and many other nutrients, one because carnivores don’t eat as varied vegetable or grain diet. When both my husband and I donated blood we occasionally were denied because of low iron counts, now never. I see that in my own family, and with my friends. Lettuce, carrots, potatoes and broccoli are probably the most eaten vegetables the buy. No matter if you’re a carn or omn, I’d get your blood levels checked yearly or bi-annually if you can.

  10. smilinggreenmom says:

    Always awesome Dr Axe! Thanks :) We definitely love our whole foods and really need to get better at our supplements. Currently we just take our Vidazorb probiotic but I really want to add even more! Thanks for the tips :)

  11. Jill says:

    I started a complete raw diet about 2 weeks ago and I have already lost 10 pounds! I don’t consider it a diet though, more of a lifestyle change.. I am scared of processed foods these days.. lol. I don’t have one urge to cheat, I feel so good, and the lumps throughout my body have vanished! There is no better proof of the health benefits than that! I also have a ton of energy. Every morning I juice watermelon with coconut water and drink it throughout the day.. it keeps me going :)
    Love your videos!

    • Dr. Axe says:

      Way to go Jill!

      • Misty says:

        We made the Baked Quinoa receipe and really enjoyed it, but have a couple questions how many servings is the receipe it made quite a bit? Also are you supposed to add the apples before you bake?

    • Will says:

      I have a problem with a lump on the right side of my throat that hurts a tad bit. It’s irritating, and worrisome also. I went to VA about it, but all they gave me were Amoxicillin. It has had very little effect. Lump is still there.

      • Jdl says:

        I would take it very seriously if I were you. Try to see an ENT as soon as possible. My son is in Heaven today because he had a sore throat that wouldn’t go away, and after a few months finally went to a specialist who immediately diagnosed him with advanced thyroid cancer. Dont mess around with it.

    • KAREN says:


      • Marty says:

        Karen, go to your local bookstore or Barnes & Noble, there are many great Raw Diet cookbooks there. There are also many great online, google raw diet blogs, you shouldn’t have a prib finding them. I love raw and juicing too, but in the cold weather I definitely need warm/cooked food.

      • Marty says:

        Check out Choosing Raw blog.

  12. Reba Graham says:

    Dr. Axe, my daughter is a vegetarian. What would be a good protein that she could substitute for the chicken? She does eat seafood occasionally.

    • Marty says:

      There is protein in all fruits and veggies, nuts, seeds, grains and legumes. Don’t worry about trying to substitute the meat protein as there is actually more some veggies than milk or milk. It’s myth that you have to eat meat to get protein requirements.

    • M Royer says:

      Seafood has protein; if you mix grains and beans you end up with “complete protein” (all 8 essential amino acids). The only thing you are in danger of missing with no meat is Vit. B-12. It is easily supplemented.

      • Marty says:

        Even carnivores can be B12 deficient, you would only know of you have your blood checked yearly or bi-annually. Don’t assume just because you eat animal protein you’re assimilating it. Quinoa is a perfect protein, a seed actually, not a grain. As long as you get a varied diet daily, you don’t even need to eat a grain and legume together in one sitting I’ve recently read.

  13. Helen says:

    Day one, I have all the right foods and supplements in place. Wish me luck. I am committed to this life changing plan.

  14. Tony says:

    Hey Dr Axe. Thanks for the great information on your site and youtube vids. Wanted to ask you about the eating plan suggested. You only listed breakfast, lunch, and dinner. Most other plans I’ve seen list 4 to 5 smaller meals a day. Any rhyme or reason for just 3 or even why they suggest 4 and 5 meals?

  15. Helen says:

    I am on day 11 , and have lost 7 lbs. I thought I would miss the bread and cheese, but I don’t. I feel terrific, and I really don’t feel hungry at all. Sometimes I snack on 2-3 Tbs. soy nuts if I get a little munchie before dinner. I’m a caterer so I am around a lot of diff. kinds of foods. I need to concentrate more on the exercise though, I’ve been too busy to do it. Must make time!

    • Reba Graham says:

      Helen how do you prepare your veg. and meats?

      • Helen says:

        I enjoy steamed vegetables using a steamer and small amount of water, or I use a cup of homemade vegetable or chicken stock. I only sprinkle a little sea salt or a few drops of lemon juice at serving. I grill or roast most of my meats and seafood. I rub with fresh herbs and no-salt spices, then use only olive oil to baste. Pork tenderloin and boneless skinless chix thighs are delicious grilled. I pan saute fish filets in a teaspoon or two of olive oil or clarified butter, sometimes coating first in brown rice flour. Always with lots of lemon. Keep eating healthy! Helen

    • Marty says:

      Helen – read Dr. Axe’s post on why you should avoid pork…

  16. Marisa says:

    Are these supplements OK for a 15 yr old?

  17. Jim edgin says:

    Thanks God for you and your program, I have started my workout today as well as my new dietplan, based one your plan, and I am going to make an appointment to come in for an exam,, thanks Jim…

  18. Daniel Gann says:

    I do believe the weight loss of 20lbs is possible in 30 days. I do however express concern that a drastic reduction in weight will be due to the large amount of water weight expelled when the glycogen stores in the muscle are completely depleted. I believe the body hold 2.7g of water to every 1g of carbohydrates, so if you drastically reduce carbohydrate intake, it makes sense you would lose 20lbs in 30 days. However once carbohydrate intake increased, wouldn’t some of that weight return.

    • Raylene says:

      Up to ten pounds may be water weight and from inflammation going away (unhealthy carbohydrates are notorious for causing this). It’s a necessary part of any weight loss to at first lose this water weight. If you go back to living an unhealthy lifestyle, you will, indeed gain back the weight. If you substitute the unhealthy white foods (white rice, flour, sugar) with whole grains in moderation, you should not experience any negative effects. This diet plan is also including exercise, which will help anyone burn off calories.

  19. Deana Rinaldi says:

    What eating plan do you recommend for someone who’s a vegetarian?

  20. Nora says:

    Is it okay to add 1/2 cup of Fiber One cereal in the morning w/ non- fat milk ?

  21. Cally says:

    can i really lose that much weight in 30 days because i really want to lose weight beforo starting a new school year.

  22. darden c. says:

    What to do for severe acid reflux

    • Raylene says:

      My husband’s SEVERE reflux has disappeared since cutting all carbs (except from fruit and veggies) and eating a diet of whole foods– After a three week cleanse of this, he added even more healthy fats and followed a similar plan to Dr. Axe’s healing foods diet, with occasional cheats. He hasn’t had a problem since.

  23. Dalton says:

    Dr. Axe,

    I’m 15, around 190 pounds, and I definately do not have a healthy diet, and school meals aren’t helping. I currently can’t afford to buy any exercising equipment and I dont live in a safe neighborhood to go jogging. Do you have any thoughts on how I can modify this plan to work with those disadvantages?

    • Randy says:

      There are many things you can do to be healthier, leaner and stronger. Dr. Axe’s diet is part of the solution. Sometimes it costs more than easier diets but it is an investment in long term health. Look at the diet as well as exercise as something that benefits even more later than tomorrow or next year.
      Get the book ‘”The Naked Warrior” by Pavel. Purchase on line or check it out at the library. Be sure to learn the correct form of push ups, the pistol, pull ups,and probably most importantly the concept referred to as GTG. This will make you as strong as most of the athletes in your school, perhaps stronger than most. I can can’t stress that enough. If you must lift weights then notice the kettle bell in the book. will help you find a GOOD instructor in your community. If you live in Mid. TN. contact David Whitley at I have used homemade heavy Indian clubs to good effect. simple directions can be found here: but others might give better direction. For one thing open the blow hole on the handle end of the bat to add the sand and fill, tap, fill etc. and plug with a golf tee, caulk and tape. Tape the entire bat with many layers. If you drop it inside and it breaks… take my word for it but use them outside. I prefer the red-orange fat bats at K-mart for they are more substantial. Choke up when you start swinging. In a few months your grip will be so strong you’ll make another pair out of iron pipe and fill them with pennies. Use your imagination and others’ established concepts to come up with exercise that you enjoy. Don’t disregard a garage sale exercise wheel. I know man that bought one at age 37 and could only “ride” it out to extension and he was on his knees. In a manner of months he could stand flat footed and roll all the way out with full arm extension and back ten times and only touch the floor with the wheel and his feet. He started doing sit ups during commercials and graduated to resting during commercials and doing sit ups while watching tv. You will have no trouble making all of these exercises aerobic. Stand firm.

    • Dani says:

      You can jump rope, jog in place, jumping jacks, squats, sit ups… Plus anything that gets you moving.

  24. Donna says:

    What can I substitute for salmon? I want to start the 20lb in 30 day diet but I don’t like salmon no matter how it’s prepared.

    • Raylene says:

      What about Tuna for the same omegas and fatty fish goodness? If you add a teaspoon of flax seed oil with garlic/lemon, etc, to a white fish, it would be similar! =)

  25. Jimmy Parker says:

    I saw where coconut milk was high in saturated fat. Isn’t saturated fat one we should take in little of? How about Silk…the almond milk? I have been using that and it tastes great and works with everything.

  26. Johnette Fulton says:

    I have a really hard time doing a push-up, is there a different exercise I can do in my burst training?

    • Randy says:

      In a few weeks of this you’ll be able to pop off 5 or 10 perfect push ups. The kind the strengthen your back, abs, shoulders, pecs, arms, intestinal fortitude… Go get ’em.
      Grease the Groove

      Pavel Tsatsouline is a former trainer for the Soviet Special Forces. Pavel came up with a simple equation for getting better at particular exercises:

      Specificity + Frequent Practice = Success

      What does this mean? It means you have to perform a specific exercise over and over again to get better at it. As Pavel says, “if you want to get good at pull ups, why not try to do…a lot of pull ups?” The key is not training to failure. I think this is best explained with an example. If you can perform a maximum of 10 pull ups, then you’ll want to train by performing 5-8 reps, 3-4 times per day, 4-6 days per week. Heck, you could even hang a pull up bar in your doorway and just do 5 pull ups every time you walk through that door. Now that’s practice!

      Why does this work? When you perform strength training, your muscles gradually get more efficient at the movement. During this neurological process of getting more efficient, it becomes easier for your muscles to repeat that movement. Hence, by doing more pull ups or more pushups, you get better at doing them. This technique does not only work with bodyweight exercises either. You can easily increase your bench press or squats by incorporating the same methodology.

  27. Robert says:

    Your diet plan isn’t much fun. In fact, it is doomed to failure if I were to “try” it. You see, I have never liked the taste of berries (blue, straw, etc). Kidney beans are quite unpleasant to the palate. While salmon is OK if prepared exceptionally well, I’m not that good of a cook and many evenings I do not have an hour available to fix dinner. There are also times that “fish breath” and/or “fish sweat” isn’t a good thing (like when I go swing dancing — no gal wants to dance with a guy who smells like a fish).

    According to what I read, you do not permit me to eat fast food, no matter how selective I am, as virtually all of it has been “processed” and/or originates from a feed-lot animal. On nights that I teach a night class, I’m left few alternatives.

    I’ll agree that the diet is good or even great in theory, yet I find the practical application to be wanting. I’m guessing the diet is also quite expensive. The salmon alone would cost several hundred dollars a month (to feed just one person), and anything “organic” is materially more expensive than its stuffed-in-a-can counterpart. How about posting a diet that is practical for the masses out here in middle America.

    • Helen says:

      it does not take an hour to cook salmon. you sound like kind of a negative person.

    • valleygirl says:

      You could certainly do it if you wanted but if you really don’t WANT to then of course you will fail. There are plenty of options if you pre plan for meals on the go. A salad prepared in advance….even a homemade fruit and veggie smoothie. The berries could be integrated and you wouldn’t even know they are there. Or heck….skip dinner the one night that you have a class and have some nuts and seeds to hold you over until you get home. Consider it a fast. LOL Until we learn that food is to nourish our bodies, not much anyone tells us to do is going to make much of a difference. And a few hundred dollars? Nah. You don’t need to eat salmon every single night! Beans and rice together form just as complete a protein.

    • yvonne says:

      Question: How good do you smell when you eat fast food ? : )
      I have 4 children and we eat like this all the time. They are ages 8,14,17,and 18. My husband and I are in our early 50’s. We all look very healthy and don’t spend money on doctor’s visits : )
      I plan on chasing my grand kids around the park when the time comes so to me the pro’s are through the roof.
      By the way we are missionary’s so our income is not that high. If you don’t live beyond your means and plan well it’s amazing how well you can live. John 10:10
      Go for it Robert ! Your dance card will be full lol

    • Li says:

      Robert, I believe you are in the same trap with my husband. It’s the addiction to Fast Food and Packaged Food. Cooking with Fresh, Organic Food is only a few bucks a week more than Junk Food. It’s worth it to me. Even 2.00 more for a pound of ground Bison is better than the pink slime they sell you for 3.99 a pound. Think about it. Are you worth it? I think so….I make smoothies for my (mainstream) husband. I use mixed berries and almond milk, yogurt and protein powder. It tastes like a milk shake and he drinks it. Take small steps, but make the change, you will feel the difference.
      PS: Fish breath isn’t so bad….

    • Joy says:

      where there is a will there is a way. If you want to do anything bad enough you will find a way to do it. Start thinking of ways to make it work.

  28. Blake says:

    Hello dr.axe.
    I am 14 years old, 5″3 and weigh about 123 pounds. I am very athletic and am active everyday. Since I was young my family has always eaten organic, healthy foods. I would like to get down to about 105-110 pounds. Do you have any other suggestions?

  29. Kitty Pentecost says:

    If I may speak on behalf of “toothless” Tennessee, there are 6 universities inside the city limits of Nashville. There also are two community colleges, and a Medical School (in addition to the one at Vanderbilt.)

    I’m just saying that all states have cities and rural areas; the money’d, the homeless and everything in between.

    I am a patient of Dr. Axe’s and he is the real deal. The comments should be about the subject he presents.

  30. Jessica says:

    I’m very interested in this diet as I will getting married in the next 6 months or so. Could you kindly tell me what snacks we can incorporate and for breakfast, can I have oatmeal with low fat milk? I would love to start this within the next couple of days!! :) Thank you in advance!

  31. lynda says:

    I need to have a diet plan for each day of the week so I can follow it religiously…

  32. I am interested in losing weight and want to know how to purchase the African Mango product.

  33. sue wade says:

    Dr. Axe
    I want to do the burst training. To start, I cant do a real push up or a burpee. What to do? Modify until I can?

  34. Genger Spencer says:

    Are we to eat that sample eating plan everyday for 30 days? If not, how do we know what to eat that will keep us on the right track

  35. Kai says:

    What all can we eat? you list above does not include cocnut milk or whey but its in the sugguested meal plan

  36. Evelyn Lois Hunter says:

    Dr. Axe, my husband and I both take krill oil tablets along with other vitamins. If we start using cod liver oil, should we stop taking the krill oil? Also, my husband wants to know what is a good way to disguise the taste of cod liver oil, i.e., what do you recommend mixing it with or adding it to to hide the taste. Thank you.

  37. Diana H Alexander says:

    What type of coconut milk do you use for smoothies?

  38. Janet says:

    Dr. Axe,

    I am allergic to all seafood. I have to carry an EpiPen at all times. You recommend taking Fish Oil as do many people. Do you know of an alternative for people allergic to seafood?

    Thanks, Janet

    • M Royer says:

      It’s the Omega-3 EFA (essential fatty acids)’s that are in Fish Oil that people are trying to get. You can get these EFA’s in flaxseed oil, eggs, and grass-fed beef.

  39. Megan says:

    Dr. Axe,
    I am 14, and I want to lose weight, but eating is one of the problems. My parents buy organic food for dinner, but when i pack my lunch for school I can’t find something healthy and nutritional to bring. Do you have any easy suggestions that won’t take much time to prepare?

  40. Interesting post, too low fat in my book, but I’m thrilled at your commitment to reduce obesity in the southeastern U.S. The country needs you!

    Question/suggestion: do you know about Green Pastures Fermented Cod Liver Oil? fermented, never heated, and contains balanced A and D and also valuable vitamin K2, helps the body put calcium where it belongs and out of where it doesn’t belong. Check it out!

  41. karla says:

    Is there a place to go for more daily meal plans? I.e. another choice for breakfast then the shake.

  42. karla says:

    The sample menu for the 20 lbs in 30 days is good. However, is there a place I could see more examples I.e. different breakfast ideas then the shake. Thanks.

  43. Melissa says:

    Hi there. This is great information. I am studying nutrition and you are write on point with your information. We have to reduce the amount of fat we are consuming and the amount of fast foods.

  44. Sherene O'Quinn says:

    Josh, brand new to Berries Green. Thinking I could at least start with my ‘green drink’ for the day and build from there.
    My question is why would I become so nauseated, that for two days, I felt as though there was food poisioning. Fought against my vomiting. Reduced the amt of powder and doubled the water, and once again for two days I was out of commission and decided 4 days of that was enough, and took the powder back. What just happened to me, any ideas?
    Thanks so much in advance..

    • Amy says:

      Hi, I’m not a doctor, but you may have been “detoxing” as a result of introducing this to your diet. Some people, especially if their diet is very different from what they are adding in, can react “negatively” to something that is good. My recommendation would be to start slow, and also to eat something with that shake, or anything like it. Also, if your diet is low in veggies or high in preserved food, make that change now…and then add in the shakes, vitamins, etc. Blessings!

  45. Hudson says:

    What do you advise or suggest as a natural remedy for gout?. I drink an average about 60 oz of water daily.

  46. Riya gandhi says:

    Hello Dr. Axe,

    Please suggest the replacement of chicken, I am a vegan. Also how much 1serving of fruit or veggie in ounces are you referring to. Can the supplements be taken with other multivitamin like women’s one daily. Please advise.

  47. Chris T. says:

    Dr. Axe,

    I am on Lisinopril for high Blood Pressure and Lipitor for High Cholesterol. I’d like to progress toward not being dependent on these medications through diet, supplementation, and exercise. Is Fuco Thin safe to take with my conditions/medications? Any other supplement recommendations?


  48. Riya gandhi says:

    Dr. Axe,

    Forgot to mention salmon too. With ha do I replace salmon and chicken. Can whey protein be taken in place of protein powder.

  49. Nora says:

    Hi I am breasfeeding my baby can i do this diet and take this supplements that you suggest or all this is not good for my babys health dose this will make my baby loss weight to ? Thank you :)

  50. Shelly says:

    Does GARDEN OF LIFE have “African Mango” that you speak so highly of? I can’t seem to find it anywhere. Also, having trouble finding RAW Organic Amasai. I’ve been wanting to try it and incorporate this in to my diet. Thank you, I appreciate your time! Have a Blessed Day Mike! Keep up the great work; you have inspired me so much, as well as countless others I’m sure!

  51. emily says:

    do you have a more extensive meal plan written out?

  52. Fernanda says:

    I need to loose 15 lbs. I am interest in plan …what raw protein do recommend . Thank you

  53. Scott says:

    I’d like to follow this diet but what do you recommend in place of the supplements? I am on a daily 5mg of warfarin so I have to be careful about my intake of vitamin K, fish oils, etc.

  54. Mimi says:

    “Being overweight and obese isn’t just something you should worry about and feel badly about, it’s a serious problem that can predispose you to health problems not just today but down the road. Following this plan will enable you to lose about 20 pounds in just one short month. Again, keeping on this plan will bring you to your ideal weight and you’ll welcome in optimal health for life. You’ll look and feel better than ever!”

    First of all, the first sentence is annoying…. Being overweight is something that person is already worried about…. And they are already concerned about health issues related to being overweight, it is getting frustrating that instead of really trying to connect with people we have to use judgmental phrases to turn people off.

    Most people I work with have had health issues before the weight gain and then the weight gain pay it toll in addition to what was already going on in the body. They realize after a few years their body simply can’t carry the weight. By this time they are already emotionally spent. Can we offer encouragement without judgement? Cn we offer a solution without beating people up? Overweight people understand the weight is a problem…. Let’s not scare people lets support them.

    • Dr. Axe says:

      Mimi- thanks for your comment. This article wasn’t written as a judgmental statement. The fact is that America has the highest obesity rate in the world, more than a third of American adults are obese, and more than 17% of US children are obese! Maybe you could share my facebook post from yesterday with some of your co-workers… A common excuse: “People will laugh at me when I exercise because I’m so out of shape”..True- a few might, but they’ll do so because of some insecurity of their own. Most people are so focused on themselves that they won’t even notice you. Of the few who do pay attention to you, most will be inspired, and they’ll envy your determination. Millions of people watch The Biggest Loser each week, are they doing it for laughs? No, they watch because it motivates them! Even if they never take action. When people see you working hard to get in shape, it reminds them that somewhere, they’ve got that fight in them too. Without realizing it, even if you’re doing this only for yourself, you become a leader by example. People are drawn to that. I know, it feels like everyone’s watching you, judging you. But trust me: inside, they’re cheering for you.

    • Dr. Axe says:

      Mimi- thanks for your comment. This article wasn’t written as a judgmental statement. The fact is that America has the highest obesity rate in the world, more than a third of American adults are obese, and more than 17% of US children are obese! Maybe you could share my facebook post from yesterday with some of your co-workers… A common excuse: “People will laugh at me when I exercise because I’m so out of shape”..True- a few might, but they’ll do so because of some insecurity of their own. Most people are so focused on themselves that they won’t even notice you. Of the few who do pay attention to you, most will be inspired, and they’ll envy your determination. Millions of people watch The Biggest Loser each week, are they doing it for laughs? No, they watch because it motivates them! Even if they never take action. When people see you working hard to get in shape, it reminds them that somewhere, they’ve got that fight in them too. Without realizing it, even if you’re doing this only for yourself, you become a leader by example. People are drawn to that. I know, it feels like everyone’s watching you, judging you. But trust me: inside, they’re cheering for you.

  55. Deddie says:

    I have been committed to working out ( cardio in the gym, weights, jogging) and eating right for the past year. Unfortunately, I began jogging before I made sure to have the proper shoes/foot support. Therefore, I have been battling plantar fachiitis for the past 6 months or so. I have since gotten the right shoes/support, stretching as instructed, using ice water bottle to my foot, taping the foot for further support etc but also kept on jogging.
    The pain and inflammation is such that I now can’t only not jog but it’s also painful to walk at times. I really want to continue in my workout efforts and have found the burst training very effective. Can you recommend a low inpact burst training workout?

  56. Kai says:

    Dr Axe. can we eat yogurt, milk, nuts or oils on this plan?

  57. Stephanie says:

    Hi Dr. Axe!

    I was just wondering, what if you can’t afford a healthy diet like that? All the healthy stuff is so pricey, and with a family of 6, it seems impossible. Thanks!

  58. Cappi says:

    I have hypothyroidism and take synthroid. Will the supplements interfere with that in any way? Thanks!

  59. jenn says:

    Hi dr. Axe,
    Is there any snacks you can include in the drop twenty pounds in a month? And what else or substitue can I have for breakfast?

    Thank you

  60. Rachel says:

    Dr. Axe,
    With this diet, is all dairy to be avoided as well? Thank you!

  61. Monica Wilhite says:

    What do you think of Cenegenics program for healthy aging?

  62. Delrene says:

    I am a 41yr old female type 1 diabetic. I have hypothyroid and frozen shoulder in both shoulders but the right is severe. How can I safely modify the exercises and how safe is the meal plan for me.

    • Dr. Axe says:

      Hi Delrene – The diet is safe, it may even help with some of the inflammation you’re experiencing. Here’s some modifications you can do: spin on a bike, leg lunges, stair steps, etc. If your shoulders cause sever pain but your legs don’t, do more exercises using just your legs to the degree that you’re able to. Another great modification is to increase the incline on the treadmill as high as it can go, and walk for 1 minute, then rest for 1 minute. Get creative!

  63. Rachel says:

    I’ve been taking FucoTHIN and Ocean’s 3 fish oil for a while now and noticed that on your eating plan you take FucoTHIN in the morning and fish oil at night. Does it matter if I take them both in the morning or should I split them up?

  64. Cathy A. Wendorf says:

    I am a night shift worker and find it hard to get the excersise due to needing my sleep for my brain to function better. I have been on night shift for 15yrs and I am 56yrs. old with hot flashes due to menapause. Is there still a plan I can follow? I have been sooo tired lately and have some allergies, I got checked out by my doctor and she said I was fine but checked my thyroid and did some blood work. Thanks, Mrs. Cathy A. Wendorf

  65. lisa says:

    I an a person that is tooth challenged i don’t eat much because i don’t have a clue as how to eat anymore i almost 5’7 and weight 230 please help

  66. Jacalyn says:

    I developed a highly allergic response to Chia Seeds for some odd reason. Used to beable to eat them all the time. Used them in a green smoothie one day & thought I had a horrific case of food poisoning. Ate them again in whole wheat brownies and put the puzzle together on Chia Seeds. Any thoughts on why and whether to keep on eating them to get past this? Curious to your opinion.