TODAY   |  April 22, 2013

Bob Harper: You can lose 20 pounds in 3 weeks

The long-time trainer from NBC’s hit show “The Biggest Loser” talks about his new book “Jumpstart to Skinny,” which he explains can help you lose up to 20 pounds in three weeks.

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This content comes from Closed Captioning that was broadcast along with this program.

>>> we are back at 8:51 with "be well be healthy." bob harper has helped countless contestants transform their lives, and now he's out with a new book called " jump start to

skinny: the simple three-week plan for supercharged weight loss ." bob, good morning.

>> good morning, savannah.

>> this is not for the feint of heart. this is for if you've got an event coming up and you want to lose weight fast.

>> this is the time of season when people are going to be getting in their bathing suits , wedding dresses . i know that women or men are going to do whatever it takes. and i'm going to make sure that you do it in the healthiest possible way but still achieve results. up to 20 pounds off of you in three weeks.

>> okay. let's get to the details because that's where it starts getting tough. your first rule is called 40/40/20.

>> every single time you eat, get 40% of your food from cashes, 40% from protein, and 20% from fat.

>> so 40% french fries .

>> there's no fried food , there's no booze on this. you can't be drinking at all. every time you eat, you're only getting your complex carbohydrates in the morning. no other time in the day.

>> there's some things that you call freebie foods.

>> when it comes to your vegetables, you eat as much as you want. that's why i'm saying you can eat as much as you want in vegetables, but proteins, fats, and carbs, you have to make sure you hit those numbers correctly.

>> this is a very low-calorie diet.

>> women at 800, men at 1,200. but you have those vegetables that you get to lean on. like i said, this is just for three weeks. and i've worked with athletes for many, many years now. when you have a goal in mind, you have that dangling carrot in front of you, you're going to do whatever it takes. i would much rather you do this than get on some sort of cleanse where you're just drinking maple syrup .

>> once you return to a more normal diet, is that going to cause additional problems? is this kind of like the yo-yo you've set up?

>> absolutely not, because you're still eating. you are getting all your macronutrients. you are getting to eat food. transition ri ght afterwards.

>> your rule is no complex carbohydrates after breakfast.

>> that's right. you're going to be in that wedding dress . you have to keep your eye on the prize and know that i'm going to have that wedding dress . you can be hating me and you will be hating me through this program. but by the time that you're in that wedding dress or in that bathing suit drinking your margarita, you're going to be like thank god for bob harper .

>> i love bob. so complex carbs, what does that mean?

>> those are your grains, those are going to be breads, things like that. you're going to be able to get that in the morning. but the carbohydrates that i want you to eat throughout the rest of the day, more fruits, all your vegetables. eating as much vegetables as you want.

>> okay. water, we all know is wonderful for you. this is a huge part of your diet.

>> huge part of your diet. you have to drink about 16 ounces of water before every single meal. it's going to help with your metabolism, it's going to help you feeling fuller longer and it's going to help you shed that water weight because your body is getting so much water in that it never needs to hold on to any water, so your body is just a very smart computer and it's going to be like okay, i'm getting water, so let's release it, release it, release it.

>> you mentioned the vegetables. eat as many as you want. are you telling me that doesn't count towards your 800 calories?

>> that does not count towards your 800 calories. you're never going to get fat eating broccoli. so i tell people all the time, eat as many vegetables as you want. i do it with my athletes on "the biggest loser" and i'll do it with the girl trying to get in that wedding dress .

>> you're not like me. you don't put cheese and butter on your broccoli.

>> can't have any of that. absolutely not, savannah.

>> the book is called --

>> " jump start to skinny."

>> you're going to be on with hoda and kathie lee coming up.

>> i am.