The basic rules are simple, all followed 6 days per week . Following the above outline is enough to lose 20 pounds in a month.
Rule 1 : Avoid “white” starchy carbohydrates (or those that can be white).
This means all pasta, bread ,rice, potatoes and grains (including quinoa)
Rule 2 : Eat the same meal over and over again , especially for breakfast and lunch
You are already doing this probably. To keep it simple, split plate into thirds : protein, veggies, and beans/legumes
Rule 3: Don’t drink calories.
Don’t drink sugary drinks which includes soda, artificial fruit juices.
Rule 4: Don’t eat fruit
(Fructose -> Glycerol phosphate -> more body fat , more or less ) Avocado and tomatoes are allowed.
Rule 5: Whenever possible measure your progress in body fat percentage and not total Pounds.
The scale can deceive and derail you. For instance, its common to gain muscle while simultaneously losing fat on the slow carb diet.
Rule 6 : Take one day off per week and go nuts.
For biochemical and psychological reasons, it’s important not to hold back
Source : Tool of Titans