It’s Boring, But It Destroys Your Body Fat In 30 Days

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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 “best diet for fat loss” is designed to change the conditions that make overeating easy — using fat loss science and ingredients proven to reduce hunger, cravings, and mindless eating. And even if you never follow this diet exactly, I’ll show you how using just one part of it can make achieving a calorie deficit and, in turn, fat loss dramatically easier.

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%.

Isabel: “I think just with the tracking to lose fat is something that I kind of struggle with mostly with having a busier schedule…”

Max: “Usually… I hit up a buffet… maybe like 2-3 times a week… yea I just love eating.” But he’d eat until he was sick. It’s a habit he wanted to break.

Luckily, if my science checks out, then this fat loss diet won’t just help them lose fat with unlimited food and without counting a single calorie — it should also reset their brain to eliminate hunger, cravings, and unhealthy food habits.

I call it the CPB Diet. It’s simple, just three rules:

1) Chicken breast, potatoes, broccoli, and carrots. Eat as much as you want.
2) Olive oil: limited to one tablespoon per meal.
3) No liquid calories, diet sodas, or artificial sweeteners.

The point of this is to keep it really bland. You’re going to get seasoning, you’re going to get sugar-free sauces, so you do have some flexibility there.

Week 1 of being on this “best diet for fat loss” was rough:
Max: “I would want sushi and then images of potato would just keep popping up … it was just mentally exhausting.”
Isabel: “Chicken for breakfast… it just makes me feel very trapped.”

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.

Based on their weight trends, we estimated their intake (without tracking):
Max: ~1800 calories/day
Isabel: ~1300 calories/day

And after 1 week, their measurements were already wild:
Max: “It’s down over 3 centimeters.”
Isabel: “Down 1.5 centimeters on the waist.”

Now there’s some pretty crazy fat loss science behind Max’s favorite food: potatoes.

Back in 1995, researchers compared 38 foods for fullness. Potatoes came out on top — but preparation matters. Fry them, and that advantage mostly disappears, which is why we limited each meal to just 1 tablespoon of olive oil.

By week 2, the hardest part on this fat loss diet wasn’t even hunger — it was FOMO:
“I’ve been feeling a lot of FOMO… potlucks… bakery… family lunch…”

We also tested flexibility (special ingredients for Isabel — orange, tomato, avocado, Greek yogurt, and bok choy for micronutrients — and a planned hedonic deviation/treat meal):
Isabel: “I definitely thought it would spike more cravings… but honestly, I feel totally fine… easy to get back into routine.”

Max stayed strict, but that created a different problem: micronutrients.

So I told him: “Here are the big ones that you’re not getting enough… it would be a good idea to start supplementing these.”

Isabel had one challenge Max couldn’t relate to in her journey to lose fat — her menstrual cycle.

During this time, hunger and cravings can ramp up, making consistency harder. You’ll often hear that women need to completely change their diet or workouts around this time, but there’s actually no strong evidence supporting major changes.

Instead, the research suggests keeping the overall structure the same and listening to your body.

For Isabel, that meant making small adjustments without breaking the plan: more meal volume (more potatoes) and simple comforts like tea or gum.

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%!

Now, even though they’ve seen fast results, the goal of this experiment isn’t to have them eat this extreme fat loss diet forever. It’s to reset how their brain responds to food, then gradually move toward a more flexible approach they can actually stick to long term.

Plus, even applying a few aspects of this experiment can make fat loss much easier:

– Eat a solid protein source at every meal
– Choose more filling carbs like potatoes and fruit instead of rice or bread
– Fill at least half your plate with vegetables
– Be mindful with fats — oils, nuts, avocado add up fast
– Keep most of your meals simple and repetitive
– Avoid changing up your meals every single day

Isabel’s coaching program:

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