I'm been following the Tim Ferriss diet pretty much exactly for the last month and running about 20 miles a week also. So far, I'm not so impressed. It's working but nothing like the claims in the book. Here is a chart of the progress so far:
I've dropped from 179lbs to 170lbs in 28 days. You can see the cheat days and the impact on my weight over the following two or three days. It does spike and then fall off. It seems to recover faster lately also. 9lbs in 4 weeks is nothing crazy to brag about especially given the exercise also. I've burned maybe 8000 cals or 2lbs running so maybe 7lbs is because of the diet. I have not done a body pod or similar for an accurate body fat calculation so it's possible that I'm gaining muscle and have lost more fat. According to my home scale with a body fat sensor, I've dropped from 22% to 19% body fat. So, thats 3% of 179lbs or 5.37lbs of fat.
My normal days consist of breakfast with 2 eggs and beans. Chipotle (no rice in a bowl) for lunch and a protein with beans and lots of vegetables for dinner. I have a snack in the afternoon of 200cals of raw almonds. Sometimes I have chipotle for dinner too. I drink maybe 60 ozs of water a day. I try to have spinach in my eggs most mornings.
Anyway, the bottom line is I'm losing weight but anyone expecting 20lbs a month is going to be disappointed. You'd need to be pretty overweight I think for that kind of number. The best thing about this is I don't feel hungry at all during the week. I'm having no trouble working out also. This is better in these two respects than a 1600 cal a day diet approach.