# 19% to 12% Body Fat In 30 Days Source: https://www.youtube.com/watch?v=dPvuB0aJnNU Recap page: https://rapidrecap.app/video/dPvuB0aJnNU Generated: 2026-01-18T14:38:54.431+00:00 --- ## Quick Overview The 30-day "Chicken, Broccoli, Potatoes" (CPB) diet successfully resulted in significant fat loss for both participants, with the male participant losing 14 lbs of fat and dropping his body fat from 19% to 12.9%, while the female participant lost 5 lbs of fat and reduced her body fat from 31% to 28%, demonstrating that adherence to a simple, highly satiating diet while incorporating planned deviations and regular exercise can yield impressive results. **Key Points:** - The male participant lost 14 lbs of fat and decreased body fat from 19% to 12.9% over 30 days. - The female participant lost 5 lbs of fat and decreased body fat from 31% to 28% over 30 days. - The CPB diet rules permit unlimited chicken breasts, broccoli, carrots, and potatoes, with only 1 tbsp of olive oil per meal and no liquid calories or artificial sweeteners. - Scientific research supports potatoes having the highest satiety index (323), being 3x more filling than white bread (Score 100) and 8x more filling than croissants. - The participants experienced better sleep and increased energy levels by the end of the 30 days, with minimal cravings for non-diet foods. - The concept of 'Planned Hedonic Deviation' allows for one planned cheat meal per week to help maintain adherence and manage cravings, which both participants utilized successfully. ![Screenshot at 19:47: Final comparison images showing Max lost 14 lbs of fat and Isabel lost 5 lbs of fat and dropped 3% body fat, illustrating the diet's success.](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-19-47.jpg) **Context:** This video documents a 30-day body transformation challenge where two participants, Max and Isabel, adhere to a strict diet consisting only of chicken breasts, broccoli, carrots, and potatoes (the CPB diet), supplemented by an optional weekly 'cheat meal' and guided by a structured workout plan via the Built With Science+ app. The experiment aims to test the effectiveness of this highly simple yet satiating diet for fat loss while maintaining muscle mass, contrasting it against traditional dieting methods like calorie counting, Keto, and fasting. ## Detailed Analysis The video details a 30-day body transformation experiment following the CPB (Chicken, Broccoli, Potatoes) diet. The rules are simple: unlimited chicken breasts, broccoli, carrots, and potatoes, limited to 1 tbsp of olive oil per meal, and absolutely no liquid calories or artificial sweeteners. Participants Max and Isabel followed this diet alongside a structured workout program provided by the Built With Science+ app. Max lost 14 lbs of fat, dropping his body fat from 19% to 12.9%, and Isabel lost 5 lbs of fat, dropping from 31% to 28% body fat. Crucially, Max maintained his muscle mass despite the significant fat loss. The presenter explains that this diet works because of the high satiety of the allowed foods, citing research showing potatoes rank highest on the satiety index (Score 323), being far more filling than white bread or croissants. To aid adherence, participants were allowed one 'Planned Hedonic Deviation' (cheat meal) per week, which both successfully navigated, even when eating high-reward foods like sushi or steak. By the end of the 30 days, both participants reported better sleep, increased energy, and no significant cravings for forbidden foods, suggesting the simplicity and high satiety of the diet helped reset their brain's response to food. ### CPB Diet Rules - 1. Unlimited chicken breasts, broccoli, carrots, and potatoes - 2. ONLY 1 tbsp of olive oil per meal - 3. NO liquid calories, diet sodas, or artificial sweeteners ### Satiety Index Comparison - Potatoes scored highest (323) - White bread scored 100 - Croissant scored lowest (approx. 40) ### Participant Results (30 Days) - Max lost 14 lbs of fat, body fat dropped from 19% to 12.9% - Isabel lost 5 lbs of fat, body fat dropped from 31% to 28% ### Adherence Strategies - Participants used a 'Planned Hedonic Deviation' (one cheat meal per week) to manage cravings and social life ### Participant Experience - Both reported better sleep, increased energy, and surprisingly low cravings for their previous 'unhealthy' foods. ![Screenshot at 00:00: Initial display of the limited diet ingredients: a pile of potatoes, carrots, broccoli, and a roast chicken.](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-00-00.jpg) ![Screenshot at 00:12: Visual graphic comparing the satiety scores, showing potatoes significantly higher than white bread \(3x\) and croissants \(8x\).](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-00-12.jpg) ![Screenshot at 00:35: Max's Day 1 \(19% body fat\) vs. Day 30 \(12.9% body fat\) comparison showing significant fat loss.](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-00-35.jpg) ![Screenshot at 01:59: The reveal of the cheat meal options for Max \(sushi\) and Isabel \(croissants\) after the strict 30 days.](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-01-59.jpg) ![Screenshot at 05:04: Graphic illustrating the concept of the CPB diet meals providing high fullness scores across breakfast, lunch, and dinner.](https://ss.rapidrecap.app/screens/dPvuB0aJnNU/00-05-04.jpg)