text:
How to Master the Art of Seasoning: 5 Tips for Reinventing the Slow-Carb Diet 591 Comments
The Slow-Carb Diet need not be boring.
Moreover, it doesn't take much to jump from repetitive to inventive. In my case, even as a grass-fed beef aficionado, I grew weary of flank with nothing more than salt and pepper. Game meats made things more interesting, but the real gold was struck when I began experimenting with Montreal steak rub and, separately, a mixture I remembered as "CPR": cumin, paprika, and rosemary.
Delicious, not to mention biochemically kick-ass for your heart and anti-inflammation.
The point being: for many people (in particular, cooking-inept bachelors like myself), Slow-Carb meals sometimes become an exercise in culinary déjà vu. This is often paired with common beginner frustrations:
- How do I drink coffee without milk?!? (Answer: cinnamon and/or vanilla extract)
- What can I put on my eggs? (Answer: read this post)
The solutions need not be complicated. In this post, Jules Clancy will focus on primarily spices and include: beginner tips, a starter recipe experiment, and a shopping list for the fundamentals.
Jules is a qualified food scientist who was introduced to me by the minimalist maestro himself, Leo Babauta…
Enter Jules
As you'd expect from someone who blogs about food for a living, I dove straight into the Slow-Carb Diet chapter after picking up my copy of The 4-Hour Body. (Actually, it was right after checking out the chapter on 15-minute female orgasms. What's a girl to do?)
The one thing that bothered me about the Slow-Carb Diet, though, was the assumption that it would be boring for most people. Simplicity does not have to equal boredom. The Slow-Carb Diet can, and should, be both fun and delicious.
If you are willing to learn the basics of seasoning, a world of variety and amazing food can be yours with minimal effort.
5 Tips for Overcoming Boredom on the Slow-Carb Diet
1. Lay the foundation with salt & pepper
One of the oldest but best tricks in the book. I can't stress enough how important it is to get your basic seasoning right to maximize flavor. Forget what you've been told about the perils of a high sodium diet; the amount you'll be adding will be minuscule compared to what's put in by food manufacturers. For slow-cooked dishes, it's a good idea to add some salt in early so it can spread through the whole dish over time. For other dishes, seasoning at the end is the best way to go.
2. Harness the power of acid
While the warm and wonderful Thai people mastered the balance between sweet, sour, salty, and heat ages ago, it's actually something I learned to appreciate during my wayward years as a winemaker.
At winemaking school, we did many experiments where we would 'doctor' a wine with different types and amounts of acid. We'd then taste the different samples to see which ones were best. It was incredibly enlightening to see the difference that sourness played in the wine. At the optimal acid level, the wine would be more bright and alive on the taste buds. It would sing.
I've since learned to apply this to my cooking. When something doesn't taste as fresh as I'd like and I've already given it a bit of salt, my next step is to add a little vinegar or a squeeze of lemon. Test this on some steamed veg or wilted spinach, and you'll see how dramatic the difference can be.
3. Unleash umami (a flavor explosion) with humble soy sauce
The Japanese were the first to recognize the fifth taste, umami (also called "savoriness"). Foods that are high in umami components are delicious tasting things like beef, tomatoes, mushrooms, and Parmesan cheese.
It is said that soy sauce was invented by Buddhist monks to make vegetarian food taste more like meat. Soy is all about the umami, and a little bit can turn almost any food (not just Asian dishes) into a flavor explosion.
4. Add depth with chili
It's hard to beat the wonderful warming feeling you get from a bit of chili. While I like it hot, it's more about feeling the warmth and still being able to taste what you're eating, rather than having your mouth burst into flame. For one suggested brand, check out Dave's 6-chili pepper flakes shaker for a variety of heat levels.
5. Spice & herbs – the accessories of the kitchen
Using herbs and spices is where you can really start to have fun breathing variety into an old faithful dish. A little curry powder can have your taste buds on a passage to India, whereas the same dish treated to some chili, lime, and fresh cilantro will transport you to Acapulco. See the suggested variations on the recipe below for more ideas on how herbs and spices can work for you.
Suggested Starter Experiments to Try
Beef & broccoli stir-fry with beans
Serves 1-2
[5 ingredients | 10 minutes]
Feel free to play around with the seasoning on this one. I like to use dried chili flakes because they look nice, but by all means use whole dried chilies or chili powder.
If you'd prefer to use fresh broccoli, substitute in 1 or 2 heads chopped into florettes. I used white cannellini beans but black beans, pinto, etc. are all equally delicious.
1lb (450g) ground beef, preferably grass-fed
1lb (450g) bag frozen broccoli
1-2 teaspoons dried chili flakes
4 tablespoons soy sauce
1 can beans (14oz / 400g), well drained
- Preheat a large frying pan or wok over high heat. Add a few tablespoons of macadamia or peanut oil, then add the beef.
- Fry the beef for a few minutes, stirring constantly to break up the chunks and to get the beef browned evenly all over.
- When the beef is no longer pink, add in the broccoli. Cover with a lid, baking sheet, or foil, and cook for 2 – 3 minutes, still on high heat.
- Stir and test broccoli. It should be bright green and no longer frozen in the middle. If it's still cold, continue cooking with the lid on for another minute or so.
- Add chili and soy sauce. Stir and taste. If you think it needs a flavor boost, add more soy or some salt. Likewise with the heat level and the chili.
- Add drained beans. Stir until beans are warm.
Here is a video version of the above recipe to guide you through the steps:
Alternate Serving Suggestions:
Once you've mastered the basic version above, you can really mix things up by modifying the way you prepare the meal. It's amazing how different this dish can taste with a few simple tweaks.
Option #1: Beef & broccoli on a bed of mashed beans
Instead of adding the beans at step 6, crush the drained beans with a fork and stir in a little olive oil. Serve beef and broccoli on top of the mash. The heat from the stir-fry will warm up the beans.
Option #2: Beef & beans with steamed broccoli on the side
This is a good option for people who are a bit shy when it comes to eating greens. Just nuke the broccoli for 4-5 minutes on high, or boil for 3 minutes and drain. Cook the beef and beans as per the recipe above, skipping steps 4 and 5.
Option #3: Beef on a bed of mashed beans with steamed broccoli on the side
Crush the drained beans with a fork and stir in a little olive oil. Microwave the broccoli separately for 4-5 minutes on high or boil for 3 minutes. Cook beef as directions state above, skipping steps 4 & 5. Serve beef on a bed of mash with broccoli on the side.
Bonus: Essentials for the Perfect Pantry
If you're just getting started with building out your pantry, the below list will give you a solid foundation of seasonings you can use for any occasion.
Salt. I prefer salt flakes (such as Maldon) that have a nice large flake structure, making them perfect for crushing over meals at the last minute. Iodized salt is great for people who don't get any seafood in their diet and can help combat hypothyroidism. Plain kosher salt is also an excellent, tasty option.
Pepper. If you don't own a pepper grinder, a disposable bottle of peppercorns from the supermarket will suffice. However, there truly is no substitute for the fragrance of freshly ground pepper. I prefer black peppercorns because I find that white pepper has a nasty odor.
Sauces. I highly recommend starting out with a bottle of soy sauce. Don't only have it with Asian-inspired dishes; use it instead of salt whenever you crave a more intense, savory flavor. If you like spicy foods, a bottle of Cholula or Sriracha will be indispensable. Oyster sauce is great for lovers of Thai food.
Spices. Take it slow. Start with dried chili flakes, chili powder, or whole chilies, then add 1-2 of the following to your pantry at a time:
- Ground cumin. Combine a tablespoon of this with an equal amount of olive oil, then use it to marinate your steak before cooking. A pinch of cumin will also add a new dimension of flavor to a tub of hummus.
- Ground coriander. Sprinkle some over cooked fish or pork. It's also brilliant when added to your spinach before microwaving.
- Curry powder. Add a few teaspoons to your lentils before heating them for lunch. I love to add a little to my scrambled eggs.
- Smoked paprika. Use as a dry rub on chicken before grilling. It's also wonderful with tomato-based dishes.
Acids. Vinegar is easiest because it lasts for ages. Go for either balsamic, red wine, or sherry vinegar. Try combining 1 part vinegar with 2 parts olive oil for an instant sugar-free salad dressing. Also, a tablespoon of vinegar stirred through warm canned lentils really brings them to life.
It's hard to beat the freshening flavor properties of citrus juice and, as Tim's experiments showed, lemon juice helps to lower glycemic response. I always keep a few lemons in the fridge for drizzling over cooked spinach. Limes can be lovely as well for creating a more Mexican feel.
Herbs. Dried herbs tend to just make everything taste like stale weed. Stay away from herbs until you're ready to either handle them fresh or start growing your own in a window box. When you are ready to give them a shot, start with basil (great with anything tomato-based) or cilantro (coriander) for its wonderful freshness.
Anything else? I always have some canned tomatoes or tomato paste in my pantry, along with a jar of roasted red peppers. While not strictly seasonings, they are great for adding variety and a bit of instant veg. A jar of pesto can be a great flavor hit, as well.
Jules Clancy is a qualified food scientist. She blogs about her commitment to cooking recipes with only five ingredients at Stonesoup.com. She also runs an online cooking class, Reclaim Your Waistline, featuring recipes that take 10 minutes or less to cook.
Question of the Day (QOD): Do you have an awesome, non-boring Slow-Carb recipe you want others to try? Submit it here to potentially have it featured in the next version of the Slow-Carb Diet Cookbook!
Posted on February 16th, 2011
Related & Recommended Posts
Leave a Comment or Question
591 Comments
Thank you Tim and Jules! This is a well-timed post for my wife and I.
- Josh
I use wheat-free Tamari – soy sauce that stays on the plan.
I love Tamari – I think it also tastes so much yummier than normal soy sauce. Another bonus is that it is fermented, whereas some soy sauces are not these days.
I have started the slow carb diet this week and lost a few pounds I am trying to really go by everything that Tim suggests and I find myseld a little confused about dairy products. I know we are not allowed to have milk, but we can have a bit of creamer in our coffee. Then it looks like cottage cheese is ok, is the cheese then ok to eat as well?
Please help
Hi Natasha – I saw a post from Tim that described cottage cheese more as a 'last resort' so I guess it's not ideal.
Have you eaten cottage cheese on your diet? If so, have you still been able to lose weight? I'm just curious because I started eating cottage cheese in the morning for breakfast instead of eggs. I haven't weighed myself yet and I want to know if this will effect my weight loss.
As I recall, he suggests low fat baby swiss and Meunster because of their high CLA content. Outside of that, and cottage cheese, I think seldom or rare is the rule.
Personally, I have quite the affinity for cheese now more so than ever before for some reason. I love good block Parmesan Cheese and I swear I could eat it like Brownies if I let myself. I even wanted to explore cheese shops in WI with my wife this cold weekend. -
just read the book and I'm starting the slow carb diet tomorrow! I got some questions:can i have wine with dinner or does it have to be right before bed time?
can i have shell fish (shrimp, mussels, clams?)
when I have eggwhites in the morning, how much veggies and lentils would I add to it (im guessing a couple tbs?) how do it get this in when I could never eat within an hour of getting up?
please help…. thanks!! -
I think it has to do with the amount of lactose that is found in cottage cheese. I know that even lactose-intolerant people can eat cottage cheese, so the lactose must be low. I'm assuming the same could go for cream (no more than 2 tbsp in coffee), but definitely not cream-er. Creamers are usually loaded with sugar, high fructose corn syrup and other crap that is definitely off-limits.
Try Carb Countdown, for me hard to find thus Wegmans. In green/white carton. I drink one glass/day nonfat milk but CC has 3?gm fat!
what about kefir?
Hey lady, if you read a little bit further into the book and/ or blog, I think that he 'nixes' the use of creamers and in its place using cinnamon or vanilla extract in the place of creamers. =)
Hello, I did some form of slow carb diet including cottage cheese that I ate for dinner (at 10:30 – 11 in my case). It was my final (for the time being) phase of fat burning. I took the body fat % from about 15 to about 12 %.
In waist cm: from 87 to 83. I ate both fat free cottage cheese and "fat" ones. 25, 40% fat. With 0% one I was adding a spoon of olive oil to the salad.
I was also eating normal cheese instead of cottage one. My wife is currently doing the same thing and it's working. So, eat your cheese and enjoy it!p.s. no crazy exercise plans either . Just some swings for few min. couple a times a week.
p.p.s we make cookies from mashed lentils. Baked in the oven. Anything can be added to it. Great stuff!
Hi everyone,
I have a basic question on the diet and this is the right place to ask it:
Is it allowed to drink grapefruit juice during the diet? Because on the one hand fruits are generally forbidden but on the other hand in the book grapefruit juice is recommended to loose weight?
Thanks a lot for any answer!
Best regards
This is a lifesaver! Lentils and beans are getting pretty boring.
I have the best 4hour body recipe if you are getting bored: hamburgers with the lot:
Add mince meat, chopped onion, refried beans, cauliflower (microwaved for a few minutes and then roughly mashed to resemble bread crumbs) salt, pepper, any fresh herbs you like e.g. parsley, basil, oregano, small amount egg whites, salt and pepper and chilli if you want it hotter.
mix all ingredients in in a bowl to get the right consistency. You can also add a few drops Worcester sauce or Tamari (soy sauce). The refried beans act as glue holding the ingredients together.
Mix into small balls and then refrigerate for 30 mins.
Shallow fry them in grapeseed oil , drain on paper towels add a small salad and you have a complete 4 hour body meal. I make up a huge amount and have them ready in the fridge for lunch, snacks or dinner and the kids love them too.
I've been following the slow carb diet for 6 weeks now, lost a ton of weight in all the right places. Thank you!
For those of us struggling with higher cholesterol levels and who dont wanna go the drug route, can you offer some suggestions?
You mentioned in 4HB that you recommend eating an orange prior to sleep to control cholesterols levels – can you plz explain?
Also, can you offer more food-related/natural ways based on your research for one to control their cholesterol levels and keep them in the healthy range?
If you are otherwise healthy, I really wouldn't worry about Cholesterol levels too much (unless you also have high BP, etc). Check out the documentary Fat Head if you want a good explanation of why, but research is basically showing that not only does high cholesterol not cause heart disease, but in some cases, those with high cholesterol are less likely to get heart disease.
It sounds like you are getting your insulin levels in check if you have been on Tim's regimen for 6 weeks, and this will help get your cholesterol levels to what is normal for your body, and increase your good cholesterol. If you are worried about heart disease, avoid Vegetable and seed oils and processed grains/sugars like the plague and you should be just fine!
Here's one article that explains more http://thehealthyskeptic.org/cholesterol-doesnt-cause-heart-disease-
Thank you so much for the resources, Katie. Fascinating. I really appreciate your help
BTW, does "vegetable oil" include olive oil in your recommendation? Thanks!
Can anyone tell me why Tim doesn't recommend Turkey as one of the protein options? I find it odd that Pork is in there but not Turkey. Generally something funny like that would be explained in the book scientifically, but I can't find anything on it.
Olive oil is not in the vegetable oil category. It has healthy monounsaturated fats, not the overdose of polyunsaturated fats and Omega 6 oils in vegetable, corn soybean, sunflower, peanut, etc. Just make sure you don't heat it at high temps… it breaks down when hot!
OK. So in that case, what is the preferred high smoke point cooking oil? I do a lot of stir fry dishes…
Thanks again!
Mark – Tim recommends Macadamia Nut Oil. High smoke point, tastes "like butter." And doesn't make scrambled eggs taste like "cat vomit."
In speaking with an organic olive oil producer, I learnt that olive oil is okay for frying as the temperatures reached in a home kitchen shouldn't be of any concern. On the rare occasion when I am frying at a high heat I like to use either virgin coconut oil or ghee (from an indian grocer, if not from the supermarket) as these both have high smoke points.
Coconut oil!
Thanks for the article Tim,
I finished the 4-HB a few weeks ago, loved it! This article is going to help big time. I've been eating some pretty bland meals as of late, excited to "spice" things up a bit :)..
- Chad
This is a great how to on variety. People, myself included, need to be braver with spices. I'm going to try and start using CPR more often.
As a culinary expert, I would suggest a few options :
Spicy : for those of you like me that really like their chilli sauce and can feel the difference try the Marie Sharp's – (HOT) Habanero Pepper Sauce
Herb : a magical herb that fits salads, meats, fish and eggs and give it an awesome flavor, try adding Thyme.
For Flavor : chop tiny pieces of fresh ginger, it will do the trick
Coffee: Yea cinnamon works great, but if you feel like giving it a stronger kick try adding cardamon as they do in the middle east
Stews/ Soups: adding a dried lemon ( get it in middle eastern stores ) will lift the spirit of any soup/stew you'll make
thanks for adding your tips
I agree, thyme is my favourite herb – look out for lemon thyme too – for meat fish and eggs -
Quick question Foodhism? Just wondering about the cinnamon in coffee. What is the best type or kind to mix with coffee?
@ GT …. answer… Siagon and Cassia is best .. page 144-145 in 4HB …
Is there anything else thatcan be uses in coffee cinnamon isnt thatgreat and i miss mytwo tsp sugar, and tbsp caramel
@ Foohism I love your suggestions.
I have been following the slow carb diet to a "T" eating 5 eggs w/ veggies and beans, Chicken veggies and beans, (Lunch and Dinner) sometimes beef…in 3 weeks I have only lost 5 pounds and seem to be stuck…I also do the ice therapy via cold showers and ice packs. I work out for about 50 minutes a day…weights mon, plyo tues, weights wed, stretch thurs, weights fri, cardio sat…so I do not think I am over training…any suggestions?
hi joseph. how are your other measurements? fat loss? inches? those count, especially when you are not losing. but 5lbs in 3 weeks is not bad. also, is your strength improving?
one comment on your diet, are you eating eggs or egg whites? i made the mistake of eating full eggs for the first two weeks.-
Hi Karen S.
I thought that it was ok to eat the whole egg if they were organic?
Joseph, that sounds like a P90X routine. For me, it is overtraining and I am better off cutting most of the days in half. Also, maybe you are already in great shape. I can't lose weight on the slow carb diet because I am already lean, and I have been eating a lower carb paleo diet for several months. Tim's chapter on shredding the last little bit of fat turned out to be closer to what I was already doing (strict meat and veggies), so the "slow carb" diet was relatively less aggressive. If nothing else though, beans are more affordable than broccoli!
Joseph, I was in a similar situation to you and I suggest you test the overtraining assumption.
There's an easy way to see if you're over-training or not, cut way way back and see what happens. A two week experiment will quickly answer many questions.
I'd recommend following the Tim's weight lifting regime for adding mass quickly, basically one set to failure in 8-12 reps for 3 exercises and then 7 to 8 days off. Better details in Tim's book. It takes about less than 30 minutes per WEEK to do, which is far less than you are doing now.
Then do something cardio once or twice a week, nothing strenuous or long, more to enjoy the feeling of a body in motion. A 20 minute walk or light jog should do.
After 2 weeks of this your tape measure or before/after photo's will tell you if the fat loss picked back up, and your own perception of fitness/strength will tell you if your body is performing better or worse than before.
That's what worked for me, I was doing 3 heavy lift days per week, running 5K three times per week, and doing air squats with every meal. Then I switched to 30 mins per week of weights with the One Set To Failure method, and dropped cardio back to 20 minutes per week (we had a few blizzards in Colorado which kept me inside). Amazingly, I gained muscle mass, lost more fat than before, and felt more physically capable, all while severely reducing how much time I was spending on fitness.
A two week experiment on your own body and you'll know for sure if you're training enough or too much.
I did take a week off and have not really followed the diet that closely…with the exception of breakfast. I have put 4 pounds back on and my energy has dropped, but I am back on the wagon as of today 2/21/11 so I am back on the diet…going to just stick to kettlebell work outs and maybe light runs…I have a goal/challenge to run a marathon…so I am thinking that maybe I do sprints and crossfit as Tim outlined in his book in the chapter on running…thanks to you all for the kind words and support! I used to be in shape, but have always been kind of the big kid in class…except when I played football and martial arts…I leaned way out then…just so you know currently I am 267 and looking at gettting back down to 175-185…I use cardio trainer and am on facebook if anyone wants to start a support group!
Joseph – I didn't do any of what you listed and was still stuck ! I hate eggs, have no time to cook for breakfast. I read that Tim's dad switched to 30g protein shakes in the morning, I bought a pack from Costco (Premium something…), they don't taste bad (chocolate), and I've used them for the past 5-6 weeks. The weight's been dropping off, about a pound a day. I cut out bread, rice etc. I do need to up the amount of water I drink – also haven't tried the ice packs. I have about 10-15lbs to go, so may need to get to the extremes.
Good luck!
Hey Tim,
Thought soy sauce was a no-no because it is made with wheat? Wondering if you could clarify.
hey brad
normal soy sauce does contain small amounts of wheat.
look for Tamari, a wheat-free version of soy sauce if you're concerned about it.
Soy sauce allowed on the Slow carb diet?
Soy sauce is, soy milk and soy products (such as Boca Burgers) are not. I made this mistake the 1st two weeks on the plan and not getting any results. I'm having a hard time with cinnamon in the coffee… it's revolting in the bottom of the cup. I like the idea of cinnamon extract, but I think that will be too sweet?
I've been posting my results on my own blog "aSagmoment" (not many women doing this) and posting a new recipe every day that keep in line with The 4 Hour Body Plan. I've been on the plan for 3 weeks, and I've lost 5 pounds. As I said, my 1st 2 weeks I used soy milk every day and it resulted in a SLOW weight loss. I hope the next 2 weeks will be better.
hi Heather! So nice to see another woman blogging out there! I'm at the end of my 3rd week now and havent lost ANY weight. I have, however, lost 11 total body inches. I know it's been a few weeks since you last posted but have you seen improvement once you cut out the soy milk? I havent had anything soy, dairy, bread, rice, etc but still no weight loss. I look forward to reading your blog!
So Delicious Coconut Milk, UNSWEETENED.
I need creaminess in my coffee, so I use So Delicious Coconut Milk (UNSWEETENED). It has 50 cal per cup; 1g carb (0g sugar); 1g protein; 5g fat. I only use about a tablespoon and that lasts for several repours/topping off. It is sold in the dairy aisle at Whole Foods.
I've been on the diet for 2 weeks and use this milk daily. I've lost an average of 7 pounds per week of the 35 pounds I need to lose to be at my size 4 self.
I hope this helps.
Hi Heather! I'd like to check out your blog for recipes. How do I get there? I've been on the diet for 5 days and have lost 4 lbs! I'm NEVER hungry but force myself to eat 3 meals a day using the guidelines in the book. I usually have a snack around 3 (handful of pumpkin seeds does the trick) and lots of water. Also, two glasses of red wine a night. I can't believe that every morning the scale goes down! This is the first diet that I haven't had cravings and I am a HUGE carb junkie. LOVE IT!
I'm a big fan of spices (and cooking) but have found powdered garlic is the life saver.
Everyday for the past 2 years I've had the same breakfast: scrambled eggs with mushrooms, green peppers, mushroom, and capers seasoned with powdered garlic, salt and pepper. It's particularly great since I prepare all the ingredients in the beginning of the week (veggies in one bowl, spices in another, eggs are fresh) and don't have to think about it again for another week.
Another simple recipe is stir fried steak tips with soy sauce, deli mustard, sriracha sauce (hot sauce), and powdered garlic. Just put em all together in a pan and fry until the steak is cooked enough for your tastes.
If you want to get fancy, I also make my own salad dressing with olive oil, vinegar, powdered coriander and powdered ginger. Just mix and pour.
Spices are the spice of life!
One thing I forgot. Beware of which soy sauce you get; they are not all the same. There are two main types to us westerners: Chinese and Japanese. (Yes it's a huge generalization. No flaming)
The chinese is stronger and much heavier in flavor. Taste the soy sauce in a chinese food take out and this'll be what you get.
http://www.amazon.com/Kikkoman-Sauce-64-Ounce-Bottle-Pack/dp/B00060OHZSThe japanese is milder and easier to take. This is what you use with most sushi. Look for tamari sauce when grocery shopping. It's next to the other soy sauces and is fantastic for cooking. I'm partial to the low sodium low gluten variety.
I knew I had seen those pictures somewhere I follow Jules' food blog (a really great blog indeed – I use some of her recipes whenever I need to prepare really quick and simple meals which still taste delicious) so I had already checked out that recipe.
I'm glad you posted about the importance of seasoning. In fact, I have myself been a victim of the "no-seasoning-whatsoever" problem for a very long time… Honestly, it didn't really bother me, but then, when I started cooking for others, I had to learn how to use spices…. and that's when I discovered that, even if I can survive eating the same dishes over and over again, I won't mind a bit of seasoning for variety Now my food is much more "entertaining".
Of course, the key is to learn how to use at least a few spices correctly — matching ingredients appropriately makes a huge difference. Jules' post is a very good example of that.-
thanks Claudie
great to hear your own seasoning story-
isnt the sugar content of things like siracha and canned tomatoes too high for slow carb? thanks for all the ideas really help.
What do you do about Gas? I am horribly affected by it.-
Try lentils.
Soak them overnight in baking soda before you cook them. Should give you 90% less gas than most beans. Delicious too once you get used to them.
Does that hold true for any bean type?
Had same issue, I started taking enzymatic probiotic pearls and they worked amazingly.
What a timely post. After a couple weeks of the same boring bachelor slow-carb meals, I suddenly noticed my room mates cupboard full of spices. Let the experiments begin! Though I have struggled with some less than tasty combinations, boredom is no longer an issue. This post should help guide my spice selections in a more constructive direction.
Cottage cheese added to scrambled eggs can help those of us missing the queso! Makes for richer eggs and a protein boost.
sounds great! please share the details of how you prepare eggs with cottage cheese.
Curious-Understand that beans, brocolli etc are allowed on the Slow Carb diet, but what about winter squash? Also, understand that cottage cheese is o.k, any other types of cheese, Parmesan?
While we're at it, what about goat cheese?
I had to do that… I hate protein, but getting a lot first thing makes a huge difference for me. Yeah, I just scramble eggs stick in my wrap and add cottage cheese on top, with salt, pepper and garlic powder. If I feel ambitious I'll cut up some green onion too
Nice thing about the lemon is that it makes absorbing iron much easier.
I've been on this type of diet before so I know where I can cheat and still get great results. It's just so much easier to stick to, now that I know so many other people are on it too.
Grapefruit before exercising also works well. Glad I saw that when Tim was on Dr. Oz.
PS Is there a public forum where we can post some recipes?
Great recipe there Jules! I think the actual cooking video was the real winner to the post, and I'll be trying it out!
One of the tastiest and most underrated spice packets: Maruchan noodle ramen seasoning, chicken flavor.
Just be aware that may have msg in it
Sriracha and Montreal steak rub are two of nature's greatest gifts. Thanks for the post!
Try the Montreal steak rub in your eggs for breakfast mixed with fresh spinach and beans ( any kind ). Absolutely delicious!
You haven`t tried GPT
G – Garlic, 1 knob
P – Pepper (long pepper, in german its called "langer pfeffer" is the shit)
T – Turmeric
Even for me as an regular amateuer cook who often tries out new stuff, this simple 3 way . haha. was a refreshing new taste
Cooking the meat in coconut butter, then for the last minute or so adding kerrygold butter.Season it with GPT. BAM. thats the stuff.
Guten Appetit.
That sounds like an awesome base. I do something similar, with the addition of either soy sauce, Worcestershire sauce, or ginger depending on which way I want to take a recipe. I also do a Thai curry with the above, and a tbsp or two of thai curry paste. Beef and veggies.
Hi Tim. I had been wondering if soy sauce was ok on the Slow Carb Diet and your post reminded me. I know soybeans are not. Does Soy Sauce have the same estrogenic effect as soybeans?
Although it may taste terrible, adding fish sauce is perhaps even more of a flavour enhancer in terms of the glutomates than is soy sauce. I use the kimchi base mix which is explained here: http://www.maangchi.com/recipe/kimchi-kaktugi and add it to just about anything savoury that I'm cooking. The combination of garlic, chilli, fish sauce and ginger is the best flavour enhancer I've ever discovered.
Clearly that last post should say smells, rather than tastes terrible!
One word…CHOLULA!…this stuff is absolutely perfect…and they have it at Qdoba
Help- Read the book at Christmas- I've been doing it buy the #s for 5 weeks. I even do a 50 degree pool dip 20 min 3 times a week. I have lost zero weight. I'm a MArine officer-46 years old physically fit but about 15lbs overweight- I have followed the slow carb diet including the cheat days. I cut back on my work outs. My initial reaction was this looks awesome…now I'm ready to quit. Part of me thinks cut portions but I'm eating single serving sizes, or work out more but that seems counter to the book. I take all the supplements like clock work. Currently I'm 200lbs 5'10″ I can do 15 pullups 80 situps in 2min and 3miles in 20:45. I even purchased the kettlebells to do KB Swings. I do the breakfast high protein first thing. When I read the book I was telling tons of people about it…I even got my wife into it but I'm now wondering what I'm doing wrong. Jim
Tim will be the first to tell you it's not strictly about weight. How are the measurements, and clothes fitting? Feeling better? I too, only had about 20 lbs to lose, and lost a bit at first, then had a dry spell, so I lengthened my cheat day to once every two weeks, and that has helped kick start the weight loss again. I keep the food journal and found that when I had 2-3 cups of coffee per day, ( I do use 2 tsp of half/n half and 1 tsp of s.f vanilla syrup) it made a huge difference, so I had to give that up. I think everyone has to tweak the diet slightly to get maximum effect for themselves. Tracking helps. Good luck.
hi laysha,
regarding coffee, did you give up the coffee or just the milk in it?i am at 5 weeks and down 2.9kg. not as much as i had hoped but i am sticking with it. i am down about 3.5 inches overall, but that happened in the first week and nothing since then. other friends are telling me to eat more. i feel like i am eating a fair bit. one big benefit is that i have virtually no craving for sweets. like others, i am experiencing being stopped up and also have gas…. although that seems to be getting better. ha.
are you snacking on anything between meals? Also bear in mind it says (either in the book or on here) people over 40 dont get serious results til 4-6weeks.
Tim, I bought the book and have been trying to follow the diet for the past 3 weeks. I lost 3 lbs, but gain 2.5 back every cheat day and it takes til midweek to lose it again, then nothing. I eat either a very large eggbeater omelet with onions, peppers, spinach and spicy Mrs Dash topped with picante or protein shake which is Vanilla flavored and contains 3gm sugar (acesulfame K and sucralose). I have black beans (plain or with picante) 1/2 can lunch, plus large salad with balsamic and chicken or tuna. At dinner I have chicken, pork, or beef with 1/2 can black beans, and some type of veg. This week I cut the full cream from my coffee and use approx. 2 packets of Truvia per day. I'm not a big water drinker and probably only have 2 glasses/day. Plus, I haven't started exercising yet. I'd like to see better results. I find the book has everything so spread out, it's hard to follow. Is the diet broken down into specifics somewhere. I believe this could work for me but I'm the type who needs a structured plan to follow. Also, I'm 47, so based on SimonM's comment that could be affecting my results as well. Help.
good point about the age. I am in my early 40′s. maybe we are slow learners? ha.
right now, i am eating a lot of canned fish in a bowl of lentils with celery/cucumber/lettuce/any green veg. That is lunch and dinner. A fish lentil salad.
And, lunch, i have an egg white omelette in place of the canned fish.
It's easy that I don't have to think about it too much.
I've seen your posts about lentils, and just a suggestion: Mulligatawny soup with lentils. Omit the lamb or chicken if you like, but this is a super low-fat, highly spiced, super tasty way to kick up your lentils. Sometimes I add brown basmati in the coldest months of winter, and you can make it as thick as you want like a dal, or as watery as you want.
Love the program, down 13 lbs in 3+ weeks (have 187 to go)
I drop a pinch or two of kosher salt on my freshly blanched broccoli, also use some locally made salsa (it's tomatoes-cilantro-onions, no sugar added, fresh) on my daily "egg concoction". Been using pepper more and more, will add soy sauce to my arsenal.
Help…I am a little confused on what we are actually allowed to have. The book talks about what to avoid then gives a list of what to eat but it sounds like you can eat more than what he just suggests in his list of proteins, legumes, and veggies.
So refried beans are ok? Tomatoes are technically a fruit but we can still eat salsa?
Tim lists those foods that he personally finds easy and that work for him. As long as the food you choose is either protein, legumes, or vegetables, then the choice is up to you.
Tim also has a whole section on refried beans which is worth reading.
Tomatoes are covered, as is salsa. It's all there in the book…
Guam shout out! What makes Leo's journey and insights so special is that on Guam, there are delectable and slow-carb unfriendly delicacies; check out the calories in a typical fiesta plate! http://www.livehealthyguam.org/diabetes/food/fiestaplate.htm
Also, Chamorros had the highest overall age-adjusted cancer mortality rate at 247.2 cases per 100,000 population, more than 25% higher than the US rate (source: http://www.livehealthyguam.org/cancer_control.htm), and high incidents of type 2 diabetes and a high prevalence of smoking, both adult and underage.
So, thanks for mentioning Leo (again; I know that you've referenced him before, being a long time Tim fan). He's a great example for Guamanians and the rest of your readers.
I like to add turmeric to eggs with a shake of cayenne and maybe just a pinch of curry. Use the largest pan you have to spread the mixture thin, quickly cook on high heat and then roll up with spinach inside or your item of choice. I believe turmeric and cayenne are also beneficial for your cariovascular system.
It's also real easy to make your own chili powder or other spice mixes by buying various bags of dried chiles and pods and pulverizing them in a coffee grinder and re-using an old shaker or spice container. Make sure to rinse out the grinder throroughly though! This brings life to any dish you can concoct. I've made several differnt mixes so even if the dishes are similar I can have Mexican style one night, Indian another, Thai one, etc. so it doesn't seem like always the same thing.
I like to occasionally use a drop or two of Maggi seasoning in lieu of soy sauce, not sure if that's diet approved for this diet though.
Cholula is great and so is Valentina, which I find a tad more intense.
3 weeks on the #4HB diet. Down 9 pounds and 4 inches off the stomach. I can't deal with boring foods so these tips are perfect.
A few more, if I may:
1 – Try Red Pepper sauce in addition to / in place of chili. It's more of a Creole/Cajun flavoring thing and is awesome on eggs. Some who can't handle the chili thing love this – and vice versa. They aren't both "just hot" – they add a variety that is key. Bottle will last you long time.
2 – Chili, Garlic, Ginger and Oyster Sauce tossed into veggies (frozen or otherwise) give a Thai kick that makes them worth taking on.
3 – A little red wine vinegar with a little mustard in a little olive oil is the only way I can handle lentils so far – open to suggestions.
4 – Can't overstate the power of whipped cauliflower and or white beans for the faux mashed potato action.
Garlic, Chilli, Ginger along fresh herbs like Basil (I live Holy Basil with garlic, chilli, fish sauce and stir-fried veggies), Cilantro and broad leaf Parsley are all life savers.
Also, especially for breakfast, I make up a batch of tomato sauce similar to what is served with Patatas Bravas:
Saute some garlic and onions in a couple of tablespoons of olive oil, add a can or two of good tomatoes, paprika, cayenne pepper, salt, a pinch of raw sugar, pepper and a splash of vinegar. Let this cook for a few minutes (not long enough for the sauce to darken though). Let it cool, then puree. Fantastic mixed in with steamed or sauteed chard and spinach, eggs, even works well with beans.
I have one question though: What about almond milk & vegetable juices? In the book Tim mentions not drinking fruit juices and staying away from lactose and processed soy, but these two seem like a bit of a grey area to me.
I am not a big fan of lentils – so I toss them with about a lb of caramelized onions as well as a hint of vinegar/lemon juice and just a hint of sauteed garlic.
For a different carb try split peas cooked in ham stock (I usually just buy smoked ham hocks from a local farmer), and make a super thick split pea soup. Super tasty.
I love soy sauce, but I have a question. If soy is so bad, why is soy sauce ok?
I think it has to do with the fermentation process that makes it better than other soy products.
I eat red meat and poultry, but I do like Tofu quite a bit. Is this okay to have? It seems like a reasonably healthy protein source (unless fried). Any suggestions? Have not read the book yet but will as soon as I can. Thank you!
Tim, has anyone talked to you about creating a food blog for 4 Hour Body recipes? I, like a few people here it seems, am collecting recipes I can use for it and would be more than happy to share.
There are already a bunch of 4 Hour Body Recipe sites. Scan facebook.
Here's one: http://www.4hourrecipes.com/ you'll find more linked to their facebook pages. There's also a 4 Hour slow carb cookbook if you can find it.
Sumac is my new favorite spice/seasoning that I learned about from a Middle Eastern coworker. You can make great ground turkey kebabs by mixing it with salt, pepper, onion and garlic.
Sumac is great! Try Za'atar seasoning, too. It has Sumac in it, from Syria.
3 quick questions
1) are beansprouts ok?
2) is there a limit on the amount of (olive) oil you use in stirfrys?
3) I was using Soy sauce, but stopped due to the wheat content, is it really ok?
brilliant, brilliant book btw, have skimmed fat off my stomach, which at 11stone isn't easy.-
I would also like oto know about beansprouts but cannot find the answer anywhere.
ps I am a 47year old male, uk based and started the diet in Jan, based on a copy of the audiobook.Have lost lots of inches e.g.down two jeans sizes.Not sure on weight but it is well over two stone (28lbs).
I hqve been eaten beans sprouts but I am also have doubts… it is in the list of low carb food in several websites… and it is so nice to do a fake padthai instead of nuddles
I love experimenting with different spices. Some new favs are middle eastern/Moroccan….zata'ar, ras el honout, sumac. Really different from what I'm used to and really yummy with almost everything.
Hey all –
I'm loving the 4HB diet and just wanted to let you know that I started a page on facebook to share recipes and to support each other:
The page has been a big help for myself and others. Come and check it out!
Here are some of my favorites from countless experiments:
- Any vinegar (especially balsamic) is great with all beans – except lentils.
- Red onions (chopped, raw) and/or garlic puree make bean salads fantastic.
- Cook your eggs with butter and add some cumin, you won't believe it!. Cottage cheese is nice with eggs, also.
- Walnut oil makes the salads a dream, seriously.
- Thyme is a magical spice, just find a quality type, and experiment with various foods.
- Sumac is very acidic, I love it. Though, the good type spoils easily on shelf, so, buy little.
- Zataar is a great spice mix. Buy a nice quality pack.
- Bored of your eggs? Cook them together with sauteed swiss chard and/or spinach + onions. You'll thank me.
- Oyster sauce is as good as soy sauce for flavor.
- Fish sauce+lime juice combination is great for cooking. -
I'd love to try Soy sauce, but I'm hesitant as I remember Tim saying something to the effect of "…I'd never wish soya side-effects to anyone, even to my enemies…". I can't remember where it was from, but it stuck with me and now pops up whenever I think of consuming soy foods.
Does soy sauce get the O.K. stamp? Or should it be avoided like all soya derivatives?
Look for 'naturally fermented' soy sauce in relation to the negative effects of soy.
Great post, Tim!
I've been working through how to liven up the food I've been eating on this diet. Sticking strictly to the diet, I dropped 15 lbs in 28 days (and continue to drop at least 3 lbs per week since starting). It would have been damn close to the full 20, but I made an assumption about a couple ingredients and only lost 1 lb one week.
I've used soy sauce and was hesitant considering the soy and wheat contents, but considering the quantity was so low, I figured to heck with it (maybe if I was drinking a bottle a day it'd be an issue, but 2-3 shakes in an entire pan? no worries).
With some minor adjustments to the paleo diet (eliminate fruits and avoid nuts as best you can), there are some great options that work as a foundation there as well:
http://www.primal-palate.com/p/recipes.html -
I've been following the Slow-Carb diet and doing kettlebell swings for 6 weeks, and am always looking for new stuff to eat so nice post.
I haven't been losing weight on this diet but I believe it does promote a healthier lifestyle, if nothing else I eat a lot more vegetables than I used to.
I've been wondering if my body is just stubborn and doesn't want to lose weight or if I'm gaining muscle from the swings which is obscuring my fat loss. I'm going to have a DEXA scan done in the next two weeks so I can measure any future fat loss, but I want to make sure I'm following it correctly in the first place.
With that in mind here are two days of meals for me:
Breakfast: 3 eggs (scrambled), lentils, spinach
Lunch: Grilled pork, peas and carrots
Dinner: Jerk pork, lentils, steamed vegetables
Snack: Handful raw almonds
Before Bed: 2 Tbls. Peanut ButterBreakfast: 3 eggs, lentils, spinach
Lunch: Steak, lentils, peas and carrots
Dinner: Grilled beef heart, black beans, peas and corn
Snack: Handful raw almonds
Before Bed: 2 Tbls Peanut ButterWith all of these I drink water, and have been having Yerba Mate after.
I am also supplementing with potassium and magnesium, and I was using PAGG but I've just run out of AGG.
Please let me know if there is anything that I might improve on.
make sure it's egg whites, not full eggs. otherwise, it looks great as far as i can tell.
Wait a minute i've been eating full eggs for a week in the morning 3 of them.
Does that totally kill the diet? What is the big deal?
Corn is a no-no, peas and carrots in moderation. Maybe have either peas or carrots with each dinner, but not both at once, and ditch the corn all together.
Almonds – have 5 – 10. A handful can be way more than that depending on how big your hands are!
It has been said that Time believes many people are protein deficient.
Perhaps this is true with me. The diet is easy to follow. but the weight loss is imperceptible. I have lost 7 lbs of fat in 3 weeks but have gained almost that much lean body mass. Apparently my 64 yr old body is craving the protein.
I will take this several months and see what happens.
I'm not going to lie. When i first saw that recipe i nearly gagged. But after a bit of reading it got a lot better. I love experimenting with food and adore cooking so the idea of a blank slate like this recipe represents is pretty cool. I'm going to have a crack tonight with a few additions. I think I'll roll with: thyme, oregano, a squeeze of tomato paste, a lot of black pepper, and I'm going to start it all by melting a couple of anchovies into the oil before adding the meat. Yum.
Love the blog, keep up the good work you crazy b#$*!^d.
haha yeah first I also was like: what's those maggots around the broccoli?? *gagg*
Good post,
I just love spices and making my own spice powders. I make a really easy taco seasoning with…
1½ tbsp chili powder
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp ground cumin
1 tbsp paprika powder
1 tsp sea saltJust mix together.
Much better than the bland store stuff!
I would add some OJ while along with the soy sauce… trust me!
Damn, the broccoli looked so good with those spices I'm going to do the same right now with the asparagus I have in the frig!
I have been follow the low carb diet. A lifesaver for me was buying sauces for the grocery store to marinate my meat before grilling it. You have to be careful some of the sauces have high fructose corn syrup but others are healthy. For my beans, I bought some seasoning made by Goya to make my black beans taste better. I should have started eating this way a long time ago. I love my new meals better than the junk I have been eating.
lots of questions about what you should and shouldn't eat. i live in Peru and its hard to find food without some kind of potato, of which there are over 3,000 species, but most are not white, including dark purple, bright red, etc., are they still out of consideration? also, the corn here is giant, white, starchy kernels. ok or not? there are several other vegetables here that have no english translation that are either white or close to white, but they're not starchy. is there some other indication besides color if you can eat it or not?. also, there are also fruits that aren't sweet or sugary.
I'd say that any potato is out, as are all corns. The general idea being that his is a low carb-diet, but these are all high carb veggies. Things like yuca would be out too, since it's very starchy. As a rule of thumb, root veggies, grains and kernels all have high carb counts (these are all meant to either nourish the plant, or nourish the animals feeding on the plant.)
As for the fruits, to which are you referring to? Tomatoes are fruits, and I think they're okay in moderation, in other foods.
frutas includes aguaymanto (small cherry tomato like), tuna (from a cactus flower) chirimoya (green but with large pulpy white meat a large black seeds), and my favorite lucuma (green but with dry orange center that tastes a little like dirt), among several others. I don't know why they don't export them to North America. maybe because they are too fragile for shipping? who knows. anyway, what to do?
I'm using the Indian cooking spice staple – Coriander powder, cumin powder with a lil turmeric (1:1:1/2-1/3rd). With salt and pepper added to taste.
Just throw in some tomatoes (sometimes a can) into a dish, open up a can or two of beans and add the spices and I'm good to go! Oh yes, takes less than 5 minutes. -
May want to switch to a different steak rub. The one you linked to has hydrogenated oils – not so good for you…
From wikipedia: "…NAS has concluded there is no safe level of trans fat consumption…"
To your health!
Lost 11 pounds in two weeks. Have developed a problem though, the taste of beans is literally gagging me!!! Any alternatives out there??
Matt, way to go with 11 pounds in 2 weeks! Nice!
Since the beans are mostly for keeping your total calories up so you don't crash, you can try substituting FAT for the same purpose. Experiment for a week and see if the fat loss stays high.
Coconut milk and Avacado are my favorites, just try to match the same amount of calories you would have gotten from the beans.
It takes a bit more discipline since you're consuming more calories in a smaller volume, you don't feel as full as eating beans. If you can keep with it though, you get used to the feeling of a smaller stomach after a meal pretty quickly. Just don't snack for volume on top of it, tell yourself "I already ate sufficient calories"
I eat beans or lentils 3 days a week, and the other 3 days I have either a can of coconut milk per day, or two avocadoes. The seventh day I do intermittent fasting. I'm consistently losing 3-4 lbs of fat per week, and I don't get burned out on beans.
Try it and keep it if it works, or forget it if it doesn't.
Great stuff, guys. Here's a couple more tips:
Add berry-based vinegars to your list. They are tasty and berries have all sorts of excellent properties.
For cooking salt, use coarse grey sea salt. If you want a dish to have a touch of a salty taste, add pinch of "fleur de sel" or other flaky sea salt right before serving or right at the table.
Yes or no on using soy sauce….what about Braggs Liquid Aminos?
I have been using Braggs Liquid Aminos for a while. Love that they are no salt! Add a dash to my beans (rinsed canned or home cooked) with a dash or Balsamic vinegar then microwave to heat. Also adds a savory base to meats.
Tim –
Thanks for the tips, and thank you for 4-hour Body! I have been having great success!
A couple concerns though, you do say in the book that tomatoes and soy are not allowed, correct? Or is that just a soft rule? I have been following to the letter, so clarification would be appreciated.
Thanks again!
tomatoes are okay. tomatoes and avocados are the only 'fruits' allowed. avocados in smaller quatities–max 1 cup per day and only at one meal. i dont know what page its on, but i have read that section a few times.
soy sauce is okay. i use an alternative called Braggs, which you can find in health food stores. -
No soy milk or soy products. Soy sauce is OK because you use such a small amount.
I made the mistake of using a little (1/4 cup) soy milk in my coffee and it resulted in very minimal weight loss. I've been on the plan for 3 weeks and lost 5 pounds since I stopped the soy milk. For those struggling with recipe's… I was too, so I've been posting a blog with recipe's that are family friendly and also fall in line with the 4 Hour Body Plan. I'm new at blogging and recording (my camera man is my 12 year old son) but I'm getting better. I also post my daily foods/exercise.
Club House la Grille Montreal Steak Spice has no hydrogenated fat.
I've been on the diet for four weeks now and have seen great results. When I started, I was in decent shape, but now I can clearly see my first four abs, and so can the GF.
I follow the diet to the letter and really let loose on the cheat days. I use OCCAMS protocol with a full body workout, and cardio and abs once maybe twice a week and its working great. No PAGG.
Thanks Tim!
Great job on the book and congrats!
What's the best protein shake for the slow carb diet ?thx.,
Paul B -
This looks delicious however I can not stomach most artificial flavorings, soy sauce included. I was taught an alternative: pulse dried/lightly roasted mushroom with dried small fish and almond to fine grain. And there you have it – natural flavoring. You can add it to salad, soup, or stir fry. Give it a try!
Thanks for helping simplify my life and my clients lives on the other side of the world!
You've made my business run smoother, my life less stressed and am now helping my clients with food choices too! Luvn it!
I'll have to shout you lunch when I'm over in the US some time!
Keep up the good work mate.
Trav -
I noticed she used olive oil on high heat :\
I don't want to be a stickler but olive oil is primarily oleic acid (monounsat)….not good on high heat.
Regardless, good food – cant beat that!
Great to see a fellow minimalist blogger on here! We love the stonesoup blog. Everyone should be sure to check out Jules' free desert e-cookbook for your cheat days.
Tim – I'm excited to try the CPR combo – seems very interesting.
I tried this recipe tonight and it was amazing! I was skeptical at first because I do not like broccoli or chili, but that all changed tonight
I followed the recipe but I let the broccoli cook for a couple of minutes longer and I used soy beans.
Thanks for the helpful video as well!
Cinnamon and unsweetened, original almond milk in coffee is actually outstanding… at least I think so! Also, I've found that using a little break of an actual cinnamon stick is a much better way to get the cinnamon flavor, without all the grittiness in the coffee (since the cinnamon doesn't dissolve).
Also, a lot of interesting comments regarding seasonings, substitutes and kimichi sauce. I'm going to look into that.
My wife and I find we use adobo lately in a lot of dishes… pink mayo, aioli, chili, etc. Great flavor and lots of distinct POW!!!
hi JPR.
are you losing weight using the almond milk? is it store bought or homemade? i love tea and coffee with milk, but i gave up the 2tbsp of milk because i think it was stalling my weight loss. i would love to have that flavour back.
I have lunch and dinner covered with homemade soups, salads, and such… but I've been trying to find some different recipes for breakfast that don't include eggs… I'm finding that there's mostly dairy, starches, or lots of sugars involved in almost every bfast dish out there…
Sorry Tim, I know you are partial to scientists so I can see why you brought a food scientist in on this job, but next time you may want to consult a Chef. Sloppy, sloppy food.
To be fair, no one said anything about making the slow carb diet more aesthetically pleasing.
I'm with you, Charlie, anyone give some suggestion on this problem, it really looks not so tasty, to be honest.
@Charlie – agreed…taste definitely trumps aesthetics, …..aaaand I think simple, quick, easy, speed cooking trumps aesthetics …. however… I have the same sentiments as Amir. For me the textual information was right on, yet the video/cooking was sub-par to what I've seen out there. I vote for a blog focused on Ratios… see Michael Ruhlman's new iPhone app. He also has incite-ful video rants on food and such.
This is a timely blog!
every single time I read one of these blogs, I add at least ten pages to my Evernote.
As long as you don't eat after 5pm you can practically eat whatever you want, in which amounts you want.
Also: I love living in Asia, since great food is very affordable here.
To me it's very difficult to build up spice-awareness. I understand salt now (the different kinds of and their tastes and effects). I also started to work with Cayenne-Pepper recently. But takes time to build up experience and … knowledge!
@Leah…. have you tried the "Eat like a king for brfast, Eat like a queen for lunch, and Eat like a pauper for dinner" routine? This works for me and many others. I found great pleasure and endurance with eating 'dinner' for bfast. … like this morning… meat and spinach. If you're one that isn't that hungry in the morning then have a swig of apple cider vinegar (or a tsp mixed with a bit of water)… it will not only jump start your stomach acids but also wake up your brain to be interested in food.
I always thought soy sauce was off the agenda because of the bad long term side effects as mentioned in the book from soy based products?
Anyway, I think cumin is my new favourite spice, gives a nice middle east flavour to things. I enjoy cooking and this diet is making me think more about things.
Here is my favourite slow carb recipe: spicy Italian meatballs.
Mince (ground) beef
Chilli powder
Chopped onion (small pieces)
Black pepper
1 egg for bindingMix all together (note I've not put in specific measurements as I always adjust to what I fancy that night) and form into balls. Fry in shallow oil turning when brown and that's it!
I serve it with crushed tomato (which I add lots of basil too) to complete the Italian style of it.
You can actually omit all the spices and put completely different ones in to change the flavour too.
Thanks Rob for the recipe. I made the meatballs last night with ground turkey and some homemade tomato sauce and they were so good I thought I was cheating. Delightful!
Hi Tim,
I am working my way through your book and have started implementing the eating principals this week. Can you please let me know if this diet is suitable for women with PCS?
Oops that was meant to read Polycystic Ovary Syndrome (PCOS).
Hey Sally,
I have PCOS, and have been on the diet for 6 weeks now. My doctor cleared it. However, f you are taking Metformin, talk to your doctor, because on this diet the Metformin will make your blood sugar levels drop to dangerous levels. I am off the Metformin now and am doing great.
Hope this helps.
Thank you – very much appreciated
Tim, have you ever considered your diet from an anthropological perspective? I've noticed eliminating bread, pasta, rice etc (most carbs) from your diet makes it remarkably similar to what the original migratory humans were probably eating. Before the advent of sedentary agriculture there was almost no way for people to collect grains and grind them into flour. The more I contemplated this the more it became apparent that humans weren't really meant to eat that junk.
Hi Tim,
Great reading like always.
But do you have a bunch of advices to vegetarians as well?
Personally I quit meat some time ago, and indeed soy sauce is must use.But I would love to find more great ideas how to manage in your style :-), but with vegetarian ethical-flavor.
Patrick, I eat fish occasionally but no meat. A typical day: I eat a couple of spoonfuls of cottage cheese within a half-hour of rising (though I really hate to eat early in the morning, but Tim advises it and it does seem to work). I eat a two-egg omelette between 10-11 am with lots of veggies and maybe some of my vegetarian chili inside, or perhaps some curried lentils. I eat again late in the afternoon or early evening, usually a large salad with beans for protein, or maybe a homemade veggie soup with, again, beans or lentils.
If I get hungry later I'll have a few Brazil nuts and almonds with a glass of red wine.
I drink a lot of fluids, and I mean a lot, at least 60+ ounces daily.
And that's it. I don't need to lose a lot of weight but have lost about 7 pounds since starting this diet shortly after 4HB came out. And my exercise program is minimal due to my frozen shoulder
OOPS! Patryk, sorry I misspelled your name.
I am person who spends so much time just to make my husband a delicious meal without risking his health. Beef & broccoli stir-fry with beans is just so perfect for him.
Just started the Diet this week and Jules ideas are the perfect solution to spicing things up. Great timing and great tasting food! Thanks Jules and Tim.
Just for clarification, everything is okay on cheat days right? Sugar, bread, and milk, or do I need to stay away from any of these? Thanks.
anything goes on cheat days, anything – anytime – anywhere!
You forgot to mention garlic powder, I add it to pretty much everything i eat.
Also, I'd love to hear feedback on where I can find canned lentils, I've searched all the usual places (trader joe's, whole foods, local grocery) and couldn't find it.
Costcos has Amy's lentils soup and Tasty Bite Madras Lentils. The Madras Lentils have about 2grams of sugar and are made of with cream and butter – will bet not much of both.
The red lentils are easiest and fastest to cook, but can be frustrating. Whole Foods has an IPad app that has a fast recipe.
I've talked to a number of people who culturally eat lentils or Dahl everyday and to a person they all use and swear that the fastest and no hassle way to cook lentils is with a pressure cooker.
I spent about $2.50-$3.00 making enough Dahl to least me 3-4 days. Very easy. Pour your lentils in a pot, rinse a couple times, add a chopped up onion, and a chopped up tomato. Add cumin, chili powder, curry power, turmeric powder, and coriander powder to taste. I like to leave mine unsalted and salt individual servings later. cover by a couple inches of water, stir it up real good. get it to a boil, then simmer for about 30 minutes, if you have to add a little water to keep it from drying out, no prob. It will be a nice mushy consistency. I like it spicy, and with lots of cumin, but its up to you. there are more complicated recipes, and you can add butter at the end if you want, but I prefer putting a pat on top of the Dahl right before eating.
Sam – Westbrae has a great line of organic lentils and beans. You can order online or check out the store locater on their website. Good luck!
Sam, I love Trader Joe's lentils–they come in a bag, precooked in their produce section. I like them so much I'll eat them right out of the pouch!
They're right next to the cooked beets, which are an interesting addition to the usual salad ingredients, and very convenient (if you have ever bothered to peel and cook a beet you know what I am talking about).
I found a whole bunch of organic canned lentils and beans at fairway (I live in NYC). And they are cheap, $1.25 on sale I just started this yesterday and just love it…I am excited bc I do believe it is something I can stick to and I LOVE lentils and beans
4 hour body related but on a different note.
Has anyone researched golite blue light. I was going to buy it but reviews on Amazon talk about blue light causing damage to the eyes.
Did Tim or anyone else research this?
Down 18 lbs (10% of bodyweight) since Jan 1 on Slow-Carb w little to no exercise. Eating like a king!
I have been experimenting with reductions and even making my own stock. Both super easy for new cooks.
Google the following for quick recipes
"Citrus Reduction" great on Tilapia, catfish or Trout
"Balsamic Reduction" great on pork chops, pork loin and add rosemary for the best lamb chops you've ever had.
"Red Wine (wine) Reduction" works great with chicken and beef.Reductions are an easy way to add tons of flavor and variety to the meal plan.
For those of you who think soy sauce is too strong, too salty – try Bragg Liquid Aminos. It is also made from soy, but isn't as strong. Has a wonderful savory flavor. Available at health food stores and some grocery stores in the health food section.
Himalayan sea salt is mineral-rich and does not ignite any salt cravings for me like iodized table salt which is highly refined.
And hot sauces! You can carry a small little bottle in your purse/briefcase for discreetly livening up take-out/restaurant food.
These are good for the transition, ultimately, it simply takes time to adjust to a new taste of food.
I don't know what area you live in but in so. cal I finally found them at my local health food store, Clarks. The brand is Westbrae Natural and they are listed as vegetarian organic lentils. All the supermarkets, Trader Joes, etc. do not carry them.
try braggs liquid aminos instead of soy sauce. VERY good for you, tastes great. you'll never go back.
cheers, grace
Tim, if you're a fan of the Montreal Steak rub, you should definitely check out their Montreal Chicken rub as well. Those two (and good ol' fashioned garlic salt) are absolute staples in my spice cabinet.
IN 8 weeks I lost 40 lbs. Great, HOWEVER, for the past three weeks, NOTHING! No weight loss, no fat loss, nothing. I am almost "monk-like" in following the diet, but three weeks with no change has me looking at Atkins to get something going again! I still have 40 remaining to lose and before you ask, yes I have tried your father's approach and changes to get restarted and have read and re-read all the part of the book covering the usual suspects on why the diet fails.
Is anybody else getting a DRY MOUTH on the slow carb diet. It's really dry on the inside of my lips, similar to the sensation after eating lots of spinach.
Does anybody know why? I'm also getting dark circles around my eyes. Weird. Could it be candida die-off?
What are you eating day to day?
Thanks for the question Miguel
AM – egg omelette (sometimes with bacon) and leafy greens
LUNCH – Lentils and steamed zucchini with some cold cuts
PM – Rice cakes and hummus with a tad of veggies
I know some of this is not allowed, I'm working on it. I usually eat a variation on the above, sometimes with more meat (the culprit could be the salt in my bacon and cold cuts?)
Sometimes I run of out of house to get a cupcake from the coffee shop when I'm hitting an emotional low.
And I get the feeling my portion of veggies is too small.
Nothing that you mentioned is out of the ordinary. Kill the rice cakes, period. There's no excuse for them while there are so many other options out there.
It sounds like you're getting something astringent in your diet but I can't say what it is though. The excess salt could also be it since you're getting it in processed meats. Try baking some chicken at the beginning of the week and swap out the cold cuts.
Make sure to drink a ton of water and stay away from processed and prepackaged foods unless you know how to read ingredients.
All in all you're seeing the same things I am.
Thank you Miguel. I'll kill the cakes. Tim has awesome folk commenting in here
Camila- I'm Tim's assistant. It actually looks like you're not getting enough protein. Your daily meal routine is comprised of almost all veggies. That's going to naturally have a noticeable effect on your energy levels, because vegetables are low in caloric density.
Try two weeks of upping the protein dramatically. Drink a low sugar, low preservative protein shake for breakfast (30 grams worth) and eat large quantities of beef, chicken, or pork for lunch/dinner, along with some beans.
The problem is likely that you're just not giving your body enough fuel. When you eat enough meat and beans (along with the veggies), you'll start to feel much better, won't hit an energy low, and won't feel the need for that cupcake hit mid-afternoon.
Best of luck, and keep us posted!
- Charlie
P.S. I'm obviously not a doctor, so please consult a real one before making any dietary changes that have been suggested by strangers on the web
How lovely to get feedback from you! Thank you (I read your ebook and loved it, it's some of the same stuff I was doing too).
I will totally take you up on the protein and get back to you guys, I knew something was lacking but I didn't know what.
Did Tim read my suggestion for good ole Barb? My goal was to make him chuckle (and you too).
Hey was just wondering if there's something sweet I can eat? Craving sugar!
perhaps you are not drinking enough water and eating too much salt- try a different green like kale
Are you talking about "spinach teeth"?
Thanks for the great article! I am always afraid of seasoning because it always seems so complicated. Thanks for simplifying it.
The slow carb diet is great. I've already lost 15 pounds, pure awesomeness!
Tim, thanks for all the great information you share. Big fan…
I was diagnosed with Menier's disease about a year ago. It effects my inner ear and causes me to have EXTREME vertigo and permanent hearing loss… Not fun! There is no cure, but I can manage most of the symptoms with a low sodium diet… Under 1000 mg. Although it is challenging to find ways for me to eat enough food to bulk up (8oz of milk has 130mg of sodium for instance… GOMAD is out for me), it has given my wife and I a fantastic opportunity to learn new ways to season things. Woo hoo!
Ms. Dash and fresh herbs like thyme, Rosemary, and basil have been a huge lifesaver. Mrs dash has a wide range of seasonings and marinades that work great if anyone needs to keep sodium levels down or just wants to mix up their seasonings. It's not very strong, so don't be afraid to use A LOT of seasoning.
This is an excellent post. My clients have been asking for tips on how to make it "un-boring" as you've suggested.
They're gonna eat this up!
Thanks again!
I love this diet. My sugar cravings are gone completely and though I look forward to my cheat day (and take full advantage) I enjoy the diet daily.
No one here has mentioned Chimichurri or Peri Peri sauce. I've been using those…in fact I loooooove them! Is this good or bad? I haven't lost much weight but I'm looking to drop 5 pounds and Tim mentioned women should look for most dramatic effects around week 6….its only been 3.5 for me.
Anyway, Chimichurri or Peri Peri, should I use or avoid??
I've been making cauliflower rice which is real simple and handy.
Just cut some cauliflower up and put it in a food processor. Then just boil for 5 minutes tops. Mix with a little butter and herb.
Goes great with all the slow carb' recipes…
My question – Damage Control.
On page 103 you tell us about your super binge day and you give your "before" and "after" weight.
29th August – 12st
31st August – 9.7stNow I don't mean to be a doubting Thomas, but two and a half stone seems too much to lose in just a weekend – is it a typo?
As I haven't had an answer on this I'm going to take it that Tim didn't lose 2 1/2 stone in a weekend. It was just a typo.
This post is exactly everything I thought about when I started hearing people say how boring the slow carb diet is. IT DOESN'T HAVE TO BE! I'm glad a food scientist says the same thing too. Fantastic post for the foodies out there.
One of the goals of my site is to provide awesome and 4HB friendly food. To prove to everyone that it doesn't have to be just chicken, black beans, and lettuce.
I love to add coconut milk to my coffee in lieu of cream. It's better than cream in my opinion.
is coconut cream or milk allowed on the plan?
I'd like to know too. Is Coconut cream or milk allowed?
Hi I love this diet.. but I seem to be at the same plateau over and over again.
I am able to lose at least 4-5 lbs during the week then on my off day all the lbs jump back on then I spend the next week taking them off etc.
Any suggestions?
Also I find it hard to always eat within an hour of waking up. I read Tim suggested a protein shake for his father. Any suggestions on which ready made protein shake would be good? Or maybe a quick throw in the blender shake?
Also I have been staying away from almond milk. But if I make it at home natural and unsweetened would this be ok to drink on the diet?
Thanks everyone! -
Tim, you are a legend mate.
I've been on the 4HB way of eating now for 6 weeks and I've lost 10kg (22lbs). I feel like a new person.
I have lost all sugar cravings and have started craving legumes. Weird huh?
Anyway, I live in South Australia – so if you are ever down this way look me up and I give you a guided tour of the Barossa Valley's best wineries.
Any reason not to have good quality Dijon mustard on a steak? It says 6% carb, 0% sugar on the label.
Diet is going awesome, 6 weeks in, losing steady weight and loving it.
I really wish your recipes had a vegetarian option Tim. It seems like a necessary component for all of them is some type of meat. If you could mention any alternatives that would be highly appreciated.
Eggs, whey, and cottage cheese. That's what I eat normally and I eat meat on my cheat days.
In all honesty, I didn't an evaluation of my low carb diet based on the data from the Navy SEALs nutrition guide and I saw that my carbs were way too low and my fats were too. You have to eat a hell of a ton of beans and don't skimp on the olive oil or whatever fancy oil you want to use.
Vegetarian Taco-free salad:
Make a salad with lettuce or spinach, tomato, onion and other veggies you may need to use up (cucumber, carrots…). Then in separate bowl combine black beans and corn. Spice with garlic pwdr, salt, red pepper, cumin, chili, onion pwdr, (cajun or fajita seasoning is great too) and heat in microwave. Serve bean mix over a plate of salad with salsa.Optional: lactose free cheese or cottage cheese (since the lactose is why dairy is out). Also could somebody please correct me if corn is a no no. It would still be good without it.
My favorite black coffee is a blend I make from the bulk beans Fresh Market has for sale.
2 scoops of espresso beans, fill the rest of the bag w/ Jamacain Blue Moutian Blend (stir / shake to mix )
Grind w/ burr grinder on a setting just a bit corser than fine/espresso grind.
Brew 7 rounded tablespoons in a 12 cup pot.
Makes great smooth coffee to drink black.
Good to see another post up here! Its seems you finally gotten around to outsourcing the blog, judging by all the recent guest posts! =)
Also I've been referring the 4HB to my personal training clients…
they LOVE it!! We're seeing great results, and it has them stoked on fitness.One client told me on Monday he lost 10lbs (in 2 weeks and 4 workouts!)
Rock on brother.
Another great meal that tastes good and is easy to prepare. I'm the ultimate bachelor and hate preparing food…this one works for me:
White Chicken Chili
2 cans great northern beans – well rinsed
3 cooked, boneless, skinless, chicken breast – diced
4 cups chicken broth
2 cups chopped yellow onions
2tsp cumin
1-1/2 tsp dried oregano
1 tsp ground coriander or chili posder
2 clovges minced garlicCombine all ingredients in slow cooker and cook on low for 7-8 hours. Serve.
It is worth noticing that ground cumin is the flavoring that makes Mexican food taste Mexican (not chili
Really enjoyed this post, and will definitely cook this recipe.
Question for all the Four Bodyers out there:
What's the tastiest thing you discovered on this diet?I expected bland food, but have been pleasantly surprised – my fave?
Black beans, with that weird gravy from the can, plus taco seasoning… tasty!! -
karen s -
I actually really like it. I've used both homemade and store bought. The store bought brand is Blue Diamond Almond's Almond Breeze – Original Unsweetened. With only 3g f, 2g c and 1g p in 8oz… I doubt the tsp to a tbsp in your coffee would lead to weight gain or a stop in weight loss. We tend to use the store bought more frequently as we are already home-making a TON of other things… almond butter, salsas, mayos, aiolis, almond meal/flour, flax seed meal/flour, etc… Give it a try. When you were using Almond milk, were you using a flavored one? The only flavor I've tried and would trust is the unsweetened chocolate. Its a .5g more f, 1g more c and 1g more p. Good luck!
@ Tim Spell = Adding high notes and low notes not only make a good sounding music – but also great tasting food. So – boost the taste factor of your chicken dish with topping it off with chopped cilantro. Here's more info… Add high notes at the end of cooking (most are volatile, meaning the flavor is released quickly esp with heat) such as: citrus like lemon, lime, orange zest/juice, or fresh herbs like dill, tarragon, cilantro. For low notes add the aromatics in the beginning stage of cooking (to permeate the dish) such as: sun-dried tomatoes, garlic, ginger, yellow onion (use red onion if you want the flavor to go to the sweeter side), or… add the low notes as a garnish like smoked salt and anything toasted like nuts, seeds … coriander seeds (this has been my go to for a month now, they will add great depth to your chicken dish). I like to cook in ratios… 1:4:1 …. 1 part low, 4 parts medium-range and 1 part high. Oh, btw – there's a Ratio app for the iPhone… yumfun!
thank you so much. i have tried it in the past but it is hard to find where i live, but it is easy to make so i will do that.
You gotta make 4HB cookbook man. Get an awesome chef or a few with different contributions for it. Full color pics and stuff. I'll buy one for sure. Who else will buy one? chime in.
I've been a low carber for almost a decade. I can't imagine eating anything else. I thought I knew everything there was to know about tweaking the taste of eggs and steak, but I learned a BUNCH from this post. Well done! And thank you.
Hey all
I really enjoyed the new book, Tim. And Jules, the spice suggestions on this thread are excellent. The main spices or dressings I use are ground black pepper, fresh chopped chillis, diced onion, soy sauce, lemon juice, olive oil, or vinaigrette salad dressing. Not all at once.
I started a modified version of Tim's slow carb diet on Jan 1 2011 as a 6 foot tall mesomorph weighing 105 kg (231 pounds) and am now, 7 weeks later, down to 94 kg (207 pounds).
Details follow that may be useful for some.
I'm using the PAGG stack but drinking green tea on occasion rather than using extract. I also take a low dose multivatimin and 2 fish oil capsules daily. I noticed no change in weight loss rate on a week without supplements recently. But I'm sticking with them for the time being on the basis that I'm happy with progress.I'm not doing any ice packs or similar.
My exercise is typically only 2-3, 20-30 min weight sessions, weekly. 2 sessions I do squats, deadlifts, bench press. 1 session I do stiff-legged deads, bent over rows and standing shoulder press. I generally do only 1 warmup and 1 work set per exercise. I lift to failure, but only in the sense that I consider failure not completing a rep with perfect form. Occasionally I work in the 5 tibetans. I also play basketball twice per week: 1 marathon 2 hour session on Sunday, when I typically lose about 1 kg in sweat. And 1 game per week, where I shoot too many air balls. (Tim, how do I hack a basketball jump shot?)
Diet specifics follow in next post
Hey all
I started a modified version of Tim's slow carb diet on Jan 1 2011 as a 6 foot tall mesomorph weighing 105 kg (231 pounds) and am now, 7 weeks later, down to 94 kg (207 pounds).
Details continued.
The modification of Tim's slow carb approach I used was to roll in Dukan's idea of alternating some protein only days with days of protein + green vegetables.So I do this
Monday – only protein
Tues – slow carb
Wed – only protein
Thus & Fri – slow carb
Sat – cheat day :)))
Sun slow carbTypical protein only day is: breakfast – 2 eggs scrambled with 1/4 diced onion; lunch small can tuna + handful of mixed nuts stirred in; dinner – beef stir fry with onion, chilli, nuts, soy sauce.
Typical slow carb day: breakfast – 2 eggs scrambled with chopped spinach + half can of baked beans; lunch – cold beef stir fry with greek salad; dinner – beef or chicken stir fry with lots of mixed vegetables, and sometimes also a half can of beans.
I snack on a handful of roast almonds or a tablespoon of peanut butter. Sometimes I have a small glass of coke zero if I really want something sweet.
Sometimes on slow carb days (1-2 per week) I have PORRIDGE for breakfast with half a container of probiotic yoghurt to sweeten.
It's all working really well for me. I don't overdo the beans. On my cheat day I get up and do one of my weights sessions for the week (home weights). My Saturday cheat day has me fully carb loaded for a basketball blow-out on Sunday. Monday is back to work, protein only is quick and simple, and that day is PAGG free.
Hope all this helps someone – cheers.
92.5kg / 204.5 lb with body fat down nearly 1% this week
and it's CHEAT day :))))
That's a loss of 12.5 kg / 27.5 lb in 57 days.
Scatter plot shows linear weight decrease, no sign of slow down.Stick with it!
You have inspired me to change my life. I love the book and, as someone in the medical profession currently working on my doctorate degree, I appreciate yor love of learning and deconstruction.
You get so many comments that I suspect you will not see this, but I am very interested in your "hacking" of different subjects and was wondering if you had considered a DVD series? From the clips I have seen, you are a good presenter of the information you gather and I would jump at the chance to learn more about "hacking language" and swimming. I have always wanted to be fluent in multiple languages and lived in Japan for 2+ years getting by. A DVD explaining in greater detail how to best become fluent in language would be a treasure.
Hey Tim,
I'm about to move out of home and into the big wide world.
Please release the 2nd Slow Carb Cook Book ASAP! haha -
I drank 7 beers last night and woke up with a 1.3% change in my body fat. I did nothing strenuous yesterday. Explain that please i'm confused.
It was a loss in body fat
Would love to know if it is OK to drink Good Earth Caffeine Free Original Tea. It says it has no sugar, no gluten, no artificial anything but it does taste sweet. It really satisfies the sweet craving….Tks!
Not knowing about that particular brand of tea, I would say check the ingredients. A common sweetener in tea is carob. In tea, it's sweet flavor is infused without imparting calories. It is also in many celestial seasoning teas like apple cinnamon and bengal spice. It really helps fight those sugar cravings so I don't see why not!
Montreal steak rub is a must-have in my kitchen, and I even know how to cook :-). Looking forward to a good slow car cookbook coming from you, Tim.
In fact, I think there is a digital one for us multi-pack book buyers (though I still haven't figured out how to access all those cool digital bonuses). I have to say I've been loving the physical products that came with the 30 book buy package, Tim. Awesome bonus indeed!
I totally agree!
I'm reading this as a sit eating my lunch of: sauteed chicken, snap peas, red peppers and lentils. Spicing it up really helps!
I've been following the Slow Carb Diet for 5 weeks now with great success! The first week was rough, even for a cooking instructor/food writer. But after we started looking at it as a culinary challenge, it became fun and exciting!
I JUST wrote a post featuring the book and offering lots of recipes!
Other than cottage cheese and a bit of creamer in coffee, is any kind of other dairy allowed? I have been putting cheese on my eggs in the morning and think I may be messing up.
no other cheese is allowed. the cheese on your eggs is not allowed on the plan.
My BEST shake recipe yet:
Meegan's Latte-Shake
1 scoop whey powder (about 23 g prot)
3-4 oz. cold water (a few pieces of ice, if you like)
1/4 C. cottage cheese (about 8 g prot)
splash of vanilla extract
dash of cinnamon
BREWED COFFEE or instant coffee granules (adjust amount to your taste)Enjoy!
IS it ok to drink home made unsweetened almond milk on this diet??
Thanks! -
Great post Tim. One of the few blog posts where I read all the comments.
Hi Tim,
I've been doing the slow-carb diet since xmas, and within the first 5 weeks I lost 11 pounds, but I'm hitting plateau, I haven't lost weight anymore for the last 2 weeks and I have not seen any reduction on my body fat, I go to the gym every monday, wednesday and friday. I don't do much cardio, maybe once every week. And I've also been taking cold showers since I started. I'm 23 years old, my current weight is 136.6 and I'my 5 feet and 8.11 inches tall. Right now I think my body fat percentage is 22% (I'm not sure though) and my goal is to reach at least 10%. Should I start taking the PAGG stack? I would really appreciate you could help me on this.
I have two questions:
How do you feel about shirataki noodles?
How do you feel about I Can't Believe It's Not Butter spray? -
I think I may be a rather unique subject. And forgive me if you've addressed my situation before, as I do tend to follow your blog as well as viewer comments. I just got back from my first bodpod testing and clocked in at a whopping 30.1% bodyfat (5'6″ 162lbs), the thing is I look great in clothes and don't have gut hanging out (def not as apparent as the 33% BF sample in the book). Also, I did work out consistently before taking a 6 month hiatus (bench 160 x10, pulldown 160-200 x10, almost never worked out legs however). I would consider myself skinny fat.
It sucks. I don't know where to start. I want to lose and LOT of body fat (I will have prop bets saying that I can get down to 10%). I understand that there may be conflicts with dieting and weight training. I've been doing Occam's Protocol for the past two weeks and I honestly feel like I should be doing more. What would you recommended to someone who DOES have the time to workout. I understand the analogy of the boiling water and 15 minute tan, but I feel as though I should increase the amount of exercises.
Instead of Occam's Protocol, should I follow Geek to Freak to the letter?
I currently only do the two-handed kettlebell on my "Workout B" days (Occam), should I perform them on M-W-F (as stated for the MED for Perfect Posterior)?
I'm Filipino, I got to have my rice when I eat meat! So to be clear, it's only ok to eat rice right before resistance training and on cheat days?
Lastly, protein shakes with water make me gag. I need the milk (even though I'm lactose intolerant (I just take lactase with it)). Is there some sort of decent milk substitute out there or must I suck it up and mix it with water?
*Correction should read: "It sucks. I don't know where to start. I want to lose a LOT of body fat and build muscle
Never mind on the milk question, just read Occam's again, it looks like I'll use organic 2% milk – hope it doesn't effect the diet too much. Would still appreciate a response to my other Q's.. thx!
I use Spike in the same capacity.
Ha… great post Tim
I am a month into the diet… and ten pounds down… That's good enough for me!!!
I love it… and my cheat day is going to be DISGUSTING this sunday!!!
Great spice suggestions, although I'll hold the soy sauce.
Tim, question:
how the hell do you "cure" the loneliness as a member of the NR? I'm here with most of my days free, but 95% of the people around me are in 9-5 jobs. How did you meet other NR people?
I'm thinking I should travel more…
Great recipe – can't wait to try it.
More, please!
Dear Tim, I realize that the sheer volume of mail makes it near impossible to get this to you…but I'll keep trying…Is there a physical address that (like a PO Box) that I could send you a "snail mail?" Your books have changed my life as they have so many and I would like to have a personal discussion about it with you…at least be able to relate to you my personal observations in other than a public forum like the blogs…I am so happy you have them and they are a constant source of inspiration. I bought the audio books and listen to them almost daily. Have you considered putting together worksheets or workbooks as an additional revenue stream? If its possible to send you and e-mail or regular mail, would you be kind enough to share it with me @ [REDACTED]? Thank you!
spinach has oxalic acid which can interfere with calcium absorption- how about some kale once in a while- its in the same family as broccoli and is an excellent alternative when you want a change
I am so grateful for your comment. I have been eating spinach every day for 3 weeks and taking my calcium supplements every day. Last night I woke up with a charley horse in my leg. Haven't had one since I was pregnant due to lack of calcium, which is my understanding. So I will try the kale now. As an older female, the lack of dairy in my diet was a concern. But the weight loss and feeling so much better has kept me going. I know Tim is on to such important discoveries about healthy living and fat loss. It is great that we can share our stories to help make it our way of life. Thank you jtgrt and Tim!
This was wonderful info! I agree with Tim in the book, it is all about the Chalula sauce.
Is it okay to add Crystal light powder packets to water or is that too much aspartame?
If you haven't already, you've must try the spice Grains of Paradise. I first heard of it from an Alton Brown show. It's black pepper like but with a slightly nutty texture, with hints of cardamom and a woody finish. Great on meats with garlic and on veggies like okra or lentils.
Hey Tim,
I've lost 27 pounds so far on slow carb since the start of this year.
I have just a quick question, I'm doing this because i am embarrassed by the physical appearance of my body. I have a problem of "male breasts", is there anything i can do about this? Or will just general fat loss help within time?
and if there is something to do different will that affect general fat loss and the Slow carb diet in anyway?
How about quinoa?I know it's a grain and it looks like it's related to beets and spinach, but I'm not sure because it does come white. There is also red.
My wife and I are 'foodies' and we felt that the diet really did need a bit of help…good suggestions all round by Jules. I would add that if you are going for chinese/japanese or similar flavours, add to the above chopped garlic and grated ginger. Alternative is to use some of the chinese 5-spice powder (contains cinnamon as well as a few other things).
Information Overload!! With over 100 pounds to lose, I've lost 26 since 1 Jan, I finally cracked open Tim's book this week. The more I read, the more consumed I became with the subject matter, and now three days later I'm overloaded and struggling to find a good starting point. Da' plan…
WEEK ONE: Breakfast within 30 minutes of waking. No bread. Continue tracking food (I use WW online for tracking). I already consume mass quantities of water.
WEEK TWO: Follow diet to the letter, add the PAGG stack, and begin in-home exercise regiment (40 lb. Kettlebell, pushups, air squats, m.cruches, etc).
WEEK THREE: All of the above, plus add a binge day. Anything else is TBD after continued research. Will soon start hitting the gym I've been paying for for years…and running again once I deall with the feet.Age: 53
Health: Good (a miracle). No issues or meds (other than foot pain).
1 Jan wt: 335.5.
Current wt (4-hr starting point): 309.61979-1999 Wt: 185 lbs. Former runner, surfer, and fitness nut turned project management desk potato.
Am I going about this the right way…and the other burning question is, Stivia: Go or No-Go?
– Jim
Tim,there are many people who, like me are dealing with hypertension. Lifestyle prescriptions are cloudy at best. I can't find actual results that make a consistent difference. So, I'm volunteering and suggesting that we(all those interested) start field trials on ourselves perhaps, centralized through you, to do an on going real world experiment on hypertension control through lifestyle. Or, I'll do it. CAn you help me get started? Thank you.
on page 117 of The 4-hour body, Ferriss, timothy
you write: "Used in combination with time-release niacin, one orange before bed, .." i believe orange should be hour.-
Hi Peter- That's actually not a typo. Tim did eat an orange before bed.
- Charlie
Yeah, I think you are right, that confused me to. However, there are weight loss programs that have you eat oranges, but usually in the morning-good comment I would like to know the answer to.as well.
Love the diet but I am wondering if I can use Aioli sauce for seasoning. The one I picked up from Whole Foods appears to be carb free and dairy free. Any idea??
Hi All,
I am in country Western Asustralia and have not been able to find grapefruit fruit juice anywhere and I couldn't even find any when I went to the city on the weekend. So just wondering if anyone has any alternatives they use for fructose on Saturdays?
Western Australia – that was meant to be!
Just buy a grapefruit and squeeze it, you'll get more out of it nutritionally.
All storebought juices are pasteurised and concentrated down.
Is there a protein shake that is recommended? Don't they usually have milk in them?
Tim, I have a serious question regarding the Slow-Carb diet and sex. I've experimented in a lot of nutritional things to enhance sex – texture and moisture of her parts, and flavor of mine. It's common knowledge that natural fruits and things like melons sweeten the flavor of "our juices" and things like Asparagus do the opposite.
So, with this diet missing fruits and sugars (all but one day), do you have any recommendations (or advice / experience) for keeping the "sweetness" down-town?
I know it's a strange question, but I'm too curious not to ask.
Thankyou Tim!!!
Your book was recommened to my by the oncology staff at Royal Perth Hopital after I recieved the ok for surgery for a pheochromocytoma. I put on 20kg while I was sick due to the hormonal disruption, and was struggling to lose weight (even with a body building husband egging me on) within 4 weeks of starting the 4-hour body eating plan I have lost 11kg! You have enabled me to restore my self esteem and gain a measure of control back over my body.
Id like to share my absolute favourite 'sauce', which goes well with anything,* large dash of soy sauce
* dash of sweet chilli (or if you want to stick completely with the diet and like things spicy – a dash of chilli)
* a splash of rice wine vinegar
* squeeze of lemon
* few drops of sesame oilI love this and as you use only a little I dont mind the sugars in the sweet chilli…and its worked for me as I love a lot of flavour in my foods….
I adapted this from my favourite recipie (I cant remember the name but its translated as 'saliva chicken" or "mouth watering chicken") and its still my fave with poached chicken breast….so yummy.
I have been drinking protien drinks in the morning since Jan 29th. They are Myloplex or Pure Protien (30-32 grams of Protien). I also started slow
carb eating Feb. 10th. To date, I have lost 1lb. I'm not sure what I'm doing wrong. in the morning, I am only drinking the protien. Some mornings i will have a couple egg whites, but most it's just a protien drink. I'm having spinach with almost every lunch and dinner, along with meat or seafood and legumes. The beans are mostly refried with some cheese, salsa and plain greek yogart. I'm eating every 4-5 hours. I do take supplements, could that effect my progress? (magnesiem, omega 3, B-100, psyllium, multi-v, Vit. D with calcium). I'm 40 and weigh 160lbs, my goal is to lose 10lbs.
I just bought Athletic greens and started that 4 days ago.-
hi ADT.
it sounds like you are getting the protein you need. However, you need to cut out the dairy. No cheese, no yogurt, except on DGW days. i was having a bit of milk in my coffee and cut it out and started dropping weight quickly.Others ask about hummous—that's a no-no. He says it on one of the pages.
Tomatoes are okay–he said that tomatoes and avocados are the only fruits we can eat, and avocados should be in moderation–only at one meal.
Having just finished my first month on the Slow-Carb Diet, I've lost 1% body fat and gained an inch of muscle all over.
As a former Executive Chef at a large hospital, I cooked for countless specialty diets, most of them too complicated for the home cook to accomplish. This leads to frustration and diet-quitting.
The Slow-Carb Diet is extremely simple to cook for when you stop searching for specific recipes, and start cooking with basic methods.
To successfully cook for this diet, you really need only two cooking methods, steaming and saute'. They are the two quickest ways to get dinner done in one pan and retain the flavor and nutrients of the ingredients.
Once I cleared all the rice, potatoes, and pasta from my pantry and replaced them with beans and avocados, it became even easier to cook.
You can make up your own new recipe every night by:
1) Heating a saute pan, adding 1 Tbsp of Olive Oil
2) Saute protein product (chicken, beef, fish, shrimp, or tofu)
3) Add aromatics (onion, garlic, ginger)
4) Add vegetables (broccoli, asparagus, cauliflower, carrots)
5) Add liquid to change from dry cooking to moist cooking (vegetable or chicken broth or red wine)
6) Add beans, seasonings and condiments (like salsa or peanut/coconut for Thai)
7) Cover the pan and let everything steam together
8) Thicken the sauce with hummus or tomato paste if you'd like.Now, you can use any ingredient and any flavor profile to create endless meals on the Slow-Carb Diet.
Chef Todd Mohr
i was wondering if Hummus with chicken and veggies is a good slow-carb meal?
i did not see chickpeas in the list of approved veggies.
Well, they're beans, so it's probably ok. I'm eating lots of humous myself. So tasty! Slowly working on eating more meat.
The only place in the book I saw reference to hummus/chickpeas was is in the chapter "The Slow-Carb Diet II." He warns about "domino foods" ("eating one portion creates a domino effect of oversnacking). As far as I can tell, chickpeas/hummus is okay within moderation.
sorry Mistake#6 Domino foods – pg98
lay off the chickpeas, hummus, etc.
I've seen parmesan cheese mentioned a few times now, including in the book, as part of the mashed beans suggestion.
Could this be? Is parmesan allowed? I thought all cheese was out except cottage as a last resort.
Tim, I bought your book, the weight is melting off – I am telling everyone i know BUT in your blog you show your meals and well they look like vomit. It really turns people off. How about a cookbook 20 meals, easy and delicious for us cooks! I have made meals that are delicious and colouful loaded with beans no one can see! Including cabbage roll lasagna to die for made with only meat, veggies and beans….mmmm Thanks Danielle
I would love the recipe for that cabbage roll lasagna and any others you care to share I'm new at this just six days but have lost three pounds already I usually eat a bit of two percent cottage chees and six or seven almonds early morning then breakfastlunch two pure eggs and Jimmy dean all natural turkey sasuage patties and left over veggies. Dinner example is
All natural chicken breast smart chicken pan sauted in macadamia oil with lime splash Greek seasoning and other seasonings. Frozen Brussels sprouts cooked in microwave splash of distiller water finish with small amount pure butter grass fed cow etc and butternut squash cubes sauted drizzled with macadamia nut oil and small amount butter cover for awhile I do eat refried beans specially w fried eggs and guacamole with salsa scooped with organic celery snacks one tbs pure pnb I'm planning to cook lentils soon and I do make beef chili with no additives etc Grd beef 90% lean sauted with frozen chopped onion two cans diced tomatoes one w chili seasoning one with basil garlic oregano and two drained cans of pinto beans just brown meat add other ingredients cover simmer abt twenty min eat. Have u found any chips or wraps acceptable on this. There r bean chips but they have potato starch so I didn't use. Also garlic and turmeric and rotel diced tomatoes with green chilis r great w lots of things including added to the chili I plan to keep working on menus I was a diet counselor years back so know the drill more or less but beans added is different Question for anyone my husb is diabetic and his blood sugar is not dropping on this and he is on metformen any ideas thanks for your info
This recipe looks super healthy and easy to prepare! I will be fixing it up this spring for sure!
In Occam's Protocol I, you mentioned drinking 2% organic milk but then milk fat does not matter as much as white carbs right? If so can I drink whole milk instead of skim milk?
By the way, did you figure out how to not run out of breath quickly when you do cardio? (kettlebell, 5k etc.) -
Coconut milk/cream – Yes or no?
Hey Tim!
Quick question: What do you think of the Institute for Integrative Nutrition and health and nutrition specialists like Andrew Weil and David Wolfe?
I'm considering taking their course which blends all the cultural health and medicinal practices together in one integrative approach. It only takes 12 months and costs less than $5000. I figure for the price at least I'll learn quite a bit, but I'd really like to be able to trust what I'm learning and I liked the speed with which you detected "bad science" in your book.
BTW: Slow Carb dieting for 2.5 months now, 35 pounds lost, at least 20 pounds of muscle gained, testosterone up. Every month I buy a couple more copies of 4HB for another family member or friend who's expressed interest in it.
I trust your opinion as your two books have effectively changed my life in both the work and health sectors. Thank you and keep up the good work!
Wonderful article, very informative thank you!
I should also try this low-carb diet, I used to think that eating low-carb means less taste. I eat food with a lot of salt and other 'unhealthy' flavors in it. But, thanks to this article, now I know. -
Can someone please help me out…Just to clarify, is PAGG & AGG only meant to be taken on your binge day?
Hey Sally!
PAGG and AGG are meant to be taken every day skipping one day per week and one week per month.
I've personally been doing PAGG for 2 months now and have definitely noticed the difference. I explained the stack as recommended in 4HB to the people at Vitamin Shoppe who were helpful in finding the right products and made me comfortable with each one of the supplements. The upper limits for each are fairly high.
Hope that helps!
Thank you for clarifying – really appreciate it!
Tim prefaced the 4 hr body by saying you should experiment on yourself, take in the results , and make your own decisions, I don't feel people are doing enough of this, it's as if they don't trust themselves – but who can you trust better than yourself!
The average person isn't capable of- nor should they – "micromanage" their diet. Its much better to pick a few basic tenets and stick to them…
I'm mid-40s now and have weighed 175 lbs for 20 years. Not by toiling, but by enjoying a moderate diet with almost no limitations. I 100% believe that a handful of raw, sprouted seeds or legumes after a meal are the true fountain of youth. Unfortunately, few people get these living enzymes in their overprocessed diets. These enymes are pure power and can actually revert grey hair to its natural color….
Agreed people need to be a little more confident and not always wanting to be told exactly what to do, simply cause we're all different.
Do you make your own sprouts?
@ Matt Is there any link to research that supports grey hair turning back to original colour due to enzymes? I'm very curious.
Wow this maybe exciting! this must be great I want to start the slow carb diet this week for i want to achieve back my good figure early in my teens.Yes! I want to loose a little weight and get those figure back. I want to try everything that Tim suggests.
Great recipe. For those who are really serious in losing pounds, always remember to incorporate exercise with the diet, healthier results, I suppose:)
Yes! 4HB cookbook please! for me the flavour of porcini mushrooms takes some beating – in fact mushrooms full stop! Yum! Fantastic with red meat and you can get porcini mushrooms powdered. Salsa verde is also a yummy topping on all meats and veges..and if you can't stretch to that effort, good old anchovies add great flavour to meat dishes.
These tips will bring a new spice to my life! It's too boring to eat food that you just pulled out of the fridge and dumped it right onto the frying pan. The video also gave great instructions on how to prepare healthy food quick and easy. As a bachelor with minimal cooking experience, this is definitely worth a try.
It's a great article. I am convinced to start my low carb diet after reading this article. I think this stuff low carb diet is great, i should try it!
two thumbs up for this article!!
I started the slow carb 5 days ago & have not lost one pound yet. I have cut out all carbs, no bread, cheese pasta or rice. NONE! All I eat is beans, eggs, lean meats and some veggies. And I eat a lot of food at each meal. And I eat at least within 30 minutes of waking up in the morning. I only drink water and I have some black coffee w/breakfast. I am at 115lbs but have a fat belly/muffin top & need to get back into my clothes before vacation. What can I do to make this happen?
Tricia- It's been 5 days. Give it some time and you'll see results. Also, take measurements, as Tim suggests in the book. Weight alone is an insufficient metric.
- Charlie
Hi Charlie,
I have started having the EAS Myoplex protein shake in the morning, 25g protein, 5g sugar. Am I supposed to add veges and beans to my breakfast or is the protein shake okay alone? Do I need to have 30 g of the protien shake for better success (or even a different kind of shake?) I am over forty. Love the diet, it is going slowly the first 4 weeks, but I will stick to it.
thank you
I have a question about cheat day. I really crave fruit on my cheat day. What do you think about having my fill of fruit first thing in the morning on an empty stomach. I'm thinking the spike in insulin causing fat storage would have little effect if there was no fat to store.
When I try to go to forums or blogs for 4 hour body, I am directed to 4 hour work week. I realize that this is a forum, but the 4 hour work week has an entire page with a lot of resources. Is there one like it for four hour body? I have a lot of questions after reading the book.
i just discovered that my local trader joes (in NYC) does NOT carry grass-fed beef any more.
the one in cobble hill does, organic grass-fed ground beef, DE-Lish!
I'm very new to 4-hour, as in starting today. I have been following Paleo eating for about a year which seems to be a bit more strict..no beans but much more fat.
Curious…how much fat to add to each meal? I had been adding 1 teaspoon of olive oil or coconut oil…it that too much?
I also will have a spoonful of almond butter 1x a day but not sure if that is good/bad or indifferent?
I'm cutting fruit…which makes me sad.
My workouts are hardcore so I may be overtraining. Yeesh so much to think about.
Any advice is appreciated and yes, I did read some of the book. Not every page thus far.
Where can you find the Athletic Greens? I got the Greens SuperFood from Whole Foods, is that the same? I started the slow carb 5 days ago & have not lost one pound yet. I have cut out all carbs, no bread, cheese pasta or rice. NONE! All I eat is beans, eggs, lean meats and some veggies. And I eat a lot of food at each meal. And I eat at least within 30 minutes of waking up in the morning. I only drink water and I have 1cup black coffee w/breakfast. I am at 115lbs but have a fat belly/muffin top & need to get back into my clothes before vacation. What can I do to make this happen?
Look at the top right corner of this blog. There's an ad for Athletic Greens.
You say not to worry about the sodium because manufacturers put a lot more in than that, but we already know that manufacturers put far too much salt in pre-prepared food.
When I watched the video, 4 tbsps of soy sauce sounded like an awful lot!
It turns out that JUST FROM THE SOY SAUCE in this recipe there is OVER ONE AND A HALF TIMES the daily recommended amount of sodium (and I believe modern advice is to have even less than the RDA used in this calc)!
Yikes! And you say it "serves 1-2″!
I was hoping the article would discuss how to season food without just dumping a load of salt in your dish 8-(
just keep drinking loads of water to flush it out — you should be drinking a ton, anyway so that might ease your mind.
are springrolls i.e. (not fried) with bean sprouts, lettuce, shrimp or tufu etc, okay?
need to know ASAP as I'm going to get some for lunch!
Just checked the whole recipe, and it has just over 4.8g of sodium in it in total:
[I had to make a few minor changes to get the result to work.]
So if you split this with a friend you've already hit your daily allowance in just one meal. If, as you say, it *can* serve one, then you've eaten twice your allowance right there! Even if you split the dish four ways (and I would have thought 4oz beef plenty for a serving) that's half your daily amount right there.
Different types of soy sauce have different sodium levels. But generally speaking, soy sauce isn't for people who believe that the RDA is a good guideline or have doctor's instructions to limit salt intake.
Found a recipe on http://chowhound.chow.com/topics/445803 that may help ease the caps-lock inducing salt-phobic furor apparent in your posts
2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
dash Black Pepper
dash Garlic Powder
3/4 c WaterIn small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.
Yield: 8 Servings
And you can always bump up the flavours with some nutty-tasting insects:
http://online.wsj.com/article_email/SB10001424052748703293204576106072340020728-lMyQjAxMTAxMDIwMjEyNDIyWj.html#articleTabs%3DarticleNot my site, just an awesome article on the environmental and health benefits of eating bugs. Relevant since many of us are upping our protein.
Turn beef/chicken into carne/pollo assado, with this amazing 30 minute minute made and by grilling over indirect heat. Never gets old
1-1/2 Tbsps. ground ancho chile powder (optional)
1 tsp. dried oregano (orégano)
1 tsp. ground cumin (comino)
1/4 tsp. ground cloves (clavos)
1/4 tsp. ground cinnamon (canela)
4 garlic cloves, peeled & minced or put through a garlic press (use more or less, to taste)
3 Tbsps. apple cider vinegar
1/4 cup orange juice
1/4 cup lime juice
1 tsp. salt -
I've been doing the low-carb diet for a couple of weeks. So far so good! I was thinking of adding kettlebell swings to my routine and happened to stumble upon an adjustable kettlebell weight. I thought it looked like a good idea though I have never tried their product. The link is below. Good luck to all on the same path and thanks for the excellent recipes!
Hey There! I've been super excited about four hour body since I read and have been doing the diet for approximately 3 weeks. Here's my problem….I have gained weight and have not lost inches, most obviously because my pants are actually much tighter, not loose. Here's my typical day -
1. Breakfast within first hour of waking 8am
a. glass of ice water
b. hot yerba mate, loose leaf brew.
c. 3 eggs
d. some type of bean, generally pintos.2. Light snack/lunch 3-4 hours later. 11:30-12:00 pm.
a. protein bar, 180 calories 20 grams of protein.
b. if not the protein bar, salad or side of beans with guac.3. 2nd lunch 3 hours later. 2:30-3:00 pm
a. Green Beans
b. Lentils with spinach
c. chicken4. Dinner 3-4 hours later 6:30-7:00 pm
a. steak
b. beans
c. veggieDuring the day I will drink a ton of water, always have, so it wasn't difficult for me to do so. I generally go through 8, 12oz glasses a day. I have given up soda period, and I have never liked coffee so that wasn't an issue with me. I avoid chickpeas and hummus.
My workout schedule has been nearly every day though, with the exception of Sat. and Sun. I do cardio 5 days a week, and on 3 of those days I do strength training, mainly a free weight routine along with kettlebell swings. For the Kettlebell I have been doing 3 sets of 25 at 25 lbs.
I have also been having my cheat day and that seems to be where all my weight comes from. I think I'm going to start avoiding the cheat day every week and drop it back to every other week, otherwise I am spending the whole week trying to lose the water weight gained from one day. Maybe I'll just add in a treat instead of having a binge day itself. My other thoughts are that I am eating too much, and that I need to give up my breakfast in lieu of a protein shake instead. Which is fine, it's a pain in the butt to make breakfast every morning. Other than that….open to suggestions. It's quiet frustrating not having lost inches or weight, rather having gained weight.
hi sarah j.
a few thoughts—are you eating whole eggs? if yes, try just egg whites.
what is in the protein bar? carbs? i would be careful with meal #2 altogether. it's not the recommendation of 1 protein + 1 legume+ 1 veg. Have all three with each meal, not just a snack of one of them.
add lemon to all water.
are you taking PAGG?
sometimes a little fine tuning is all it takes. hopefully one of these suggestions, or the combo of them all will help. good luck.
also….to add details behind the info I provided previously.
I am a 32F. I originally weighed 236, I dropped down to 171 via weight watchers. I started running and stayed around there, then winter came and I got up to around 180, since starting the diet I am now at 186 as of today.
Can your glass of wine be had with dinner or are there benefits with having it prior to bed?
Could someone tell me if cottage cheese is ok to eat in the morning as my breakfast? Also, does anyone know why red wine seems to be the only alcohol allowed and not vodka or other light colored liquor drinks such as vodka and soda water?
Hey Tim,
I just submitted my recipe creation!!
Shiitake and Spinach Steak and Eggs!!
Its awesome…hope you like it!
Here is the link to the vid i created of it….enjoy!http://www.youtube.com/watch?v=MGaWFGoPa-c
i noticed you havnt resonded to a single comment on this post….are you out of town?
take care,
Hey Tim,
Anything i should look out for in terms of using wine to cook?
Also do you have any brands that you recommend for drinking that are under $15?I just got though the first four chapters of the book and started the slow carb diet today. I'm really looking forward to see results as I have quite a bit of weight to lose.
Dmitry -
Hello all,
Does anyone have any ideas for a tasty home-made meal-replacement breakfast drink that is slow carb compliant?
I've got the Plant Fusion Powder, Chia Seeds, Almonds, and Brazil nuts ready to go, but given milk, soy, and even almond milk are "forbidden", any ideas on the right liquid would be helpful. Of course water would be just right from health standpoint, but the taste does not work.
John R.
I'd recommend eating food, not drinking it. Have a pork chop, or some eggs fried in coconut oil and a salad.
Or practice Intermittent Fasting and skip breakfast.
Thanks for your input. I too am not big fan of drinks and/or replacement bars, and prefer to eat real food. In any case I am looking for a drink replacement to use from time to time for the morning rush, and to cut back meat consumption just a bit.
Thanks again.
John R.
For my salads, I usually cover a base of spinach, lentils, kidney beans, a few olives with 1-2 tbsp of crumbled blue cheese, 1-2 tbsp of pepper mash (avoid mashes with sugar) or sliced jalapeno peppers, and drizzled olive oil. Occasionally, I also add shelled sunflower seeds for crunch. For me, the above "pops" much more than the bland dressings at the salad bar.
This article is very helpful,now that I am gaining soooooooooooooooooo much weight!
For some reason for the past 3 weeks I'm always wanting to eat. While this does usually happen when I start working out, especially weight lifting, I'm confused because all I've been doing lately is some light jogging. But thankfully I haven't gained much weight so that's good. Also, in regards to this post, I flavor almost anything with hot sauce or tabasco sauce, I can have it with almost any kind of food.
One other set of recipes for the slow carb diet is indian food. I have been making dishes at home using Peacock Spice Company kits from Whole foods(no connection). They are basically beans or chicken, spices, little oil and water. Delicious, I only wish I could enjoy Naan on non-cheat days.
I'm about to donate some blood, any tips on this? like, what should I eat before and after? how much time should I wait before hitting the gym?
What about protein meal replacement bars? Can they be eaten on this diet if you aren't home to prepare your meals????? Jennifer
Wow! this is a great tip. I usually work with food like pizza (yes, i know), but my performance was very low.
With this tips I will be a better person and profesional.
P.s: I hate brocoli
I've managed to replace milk and sugar in just a week with a dash of cinnamon to my grande coffee. as a coffee drinker all of my life, never imagined that could happen!!
It's pretty amazing how easy it was to switch wasn't it!
I too always drank coffee with milk and sugar and over night switched to black with cinnamon or cinnamon and a bit of cream. Now it tastes strange if I add sugar.
Hello all,
I want to suggest a website that has been extremely helpful for me with the experimental aspect of the 4 hour body diet. Dr. Mercola has a free questionnaire available on his site to determine if you are a "protein type," "carb type" or a "mixed type." if you are a "protein type" for example, you do best with mostly protein and fats and minimal carbs. I am a "protein type" and I do best with a meal that looks something like this: steak, avocado, asparagus with olive oil and 1/4 cup of beans. With this ratio, I have no sugar cravings, I don't need a snack, I have high energy and I feel clear headed and weight comes off consistently. My husband, according to the test is a "carb type" so an ideal 4 hour body meal for him would be: 1 cup of beans or more, lighter meats like chicken, and a huge salad. He feels great and weight is coming off consistently.
Iif you are interested google "Dr. Mercola Metabolic typing diet." You will find a free questionaire
Part 2
You will find a free questionnaire and more in-depth information.
Wish you all the best. Thanks Tim and Charlie for this amazing contribution.
Hi! Been on the slow carb diet for over a month and I've already lost 4-5 INCHES off my waist and mor. Not really weighing myself because I've added muscle mass due to my kettle ball exercises 3 times a week.
I've noticed at one week I plateaued because I wasn't having the same meals over and over through the course of the week.
Since then, I've added a protein shake within 30 minutes of waking up in the morning which has significantly contributed to my fat loss..just as it did with Tim's Dad.
My only concern with the diet is that I'm currently going through Ketosis and the side effects is annoying–frequent urination (my body eliminating extra ketone in my system.) I'm also not a big fan of beans but I still somehow manage to swallow it down. Eating beans really does keep the hunger pangs away, unfortunately I really hate beans lol.
I just wanted to share my story and say that this is a really effective diet and will get faster results if you don't bend them
I don't plan on doing it forever, but it's definitely a great diet if you want to jump start your weight loss
Best of luck to everyone else on the slow carb diet!
I love the 4HBB but as a woman with a sweet tooth on day three I am finding it so nauseating to follow. It is commonly known that when men and women marry they are likely to put on weight because the man wants savory food while the woman generally has the sweet tooth. Together they eat both and become overweight! This is definitely a man's diet in that sense. Can someone please help me determine some sweets I can get away with to float me until cheat day? Any protein shakes out there for breakfast? Could I substitute the one diet soda a day for a piece of sugar free candy? Or maybe skip the glass of wine for a piece of fruit or a handful of grapes even? Tim I implore you! Please test out or offer up some options for us girls who want the same results but can't stomach the food!
Thanks very much!-
I have a sweet tooth myself and I found that the only thing that prevented me from caving in and having something sweet was complete and utter willpower. Granted, it's not easy but diets aren't suppose to be easy. Good luck and hang in there!
Tim has mentioned in the past that sugar free jello is acceptable
Tim suggests BCAA (yes, the amino acids), 10g, IIRC, or sugar-free jello to curb the sugar cravings.
Hi Rachel,
I am with you on the sweet tooth problem. I have been on the 4HB for 24 days now. Have been very strict and trying to suppress my sweet tooth every day. The fact that I have lost 5 lbs has kept me motivated, plus feeling much better. I keep thinking the sweet craving will go away but has not. There is a tea called Good Earth Caffeine Free Sweet and Spicy Herbal Tea that is so unbelievably good and sweet that I feel like it must not be acceptable on Tim's 4HB. It states that is has no gluten, no sugar, no artificial flavors, colors or preservatives.Here is the ingredient list: Red Rooibos, Chicory Root, Natural Flavor, Rosehips, Cinnamon, Lemongrass, Peppermint, Papaya, Chamomile, Panax Ginseng Leaves, Anise Seed, Dandelion Root, Ginger Root, Orange Oil, Orange Peel.
If TIm or Charlie can let us know if because these ingredients are infused into the tea that it is OK to drink, it will be keep me on the 4HB forever! It is great as ice tea also.
Hello people! I have been training regularly for the past 2 years and have experimented with many types of fat loss and muscle gaining diets including the XFLD, the 21 Day Fast Mass Building and the Holy Grail.
My question is this:
Given that I count my calories and nutrient ratio strictly, would the muscle gaining approach used by Tim work well on me? I've read the relevant parts of the book and found that I should be consuming roughly 3500 calories for 28 days. Calorie counting was regarded as being not necessary by Tim. I have not much trouble gaining weight but of course not 34lbs in 28 days! Is 20 calories per pound bodyweight really sufficient?Also, should I use Tim's workout instead of the recommended one given that I'm not new to training at all?
I would be very very grateful if anyone could relate their experience here.
On the diet now and just reading a few posts…will someone clarify? Edamame is NOT allowed on this diet? I love it and have been eating it for snacks here and there. I didn't see in the book where he said no-go on this.
Anyone else completely clear on the rules on this one?
Thanks in advance for your input.
oh no! I've been eating edamame here and there too! is it NOT good?
On Page 72 of the book Soybeans (Edamame) is listed as one of the Legumes to choose from. Although it isn't starred it is on the list, which leads me to believe it is okay…
When I started the diet I had a hard time with wanting sweets, especially when I got home from work, so I followed the suggestion and got a small notebook and wrote down all the stuff I wanted on my cheat day and then fiixed myself a slow carb meal right away. Of course, when it came to my cheat day, I didn't eat all the stuff on the list, but just knowing I could have it later got me through some tough times. Now I find I don't have nearly as many of the cravings as I used to. I have been on the diet for 4 weeks and have lost 15 pounds.
Loving the book. One question why no rolled oats/porridge? I was under the impression it was slow release. Made with water what is wrong with it?
Thanks -
Hi Tim,
I have something happening to my body doing the slow carb diet and I am not sure if its normal.
On Jan 11, 2011, I started the the slow carb diet from the 4 Hour Body. On Jan 11, 2011 my Bod Pod came in at 37.4 lbs Body Fat (22.9%) + 126.1 lbs Lean Mass (77.1%) with a total weight of 163.5 lbs.
Today, Feb 24, 2011 about six weeks into the slow carb diet, my Bod Pod came in at 28.4 lbs Body Fat (18.4%) + 126.4 lbs Lean Mass (81.6.%) for a total weight of 154.8 lbs.
So body fat has been reduced by 9lbs and by 4.5%. My lean mass stayed pretty much the same in absolute terms (i.e. it increased by .3) but in percentage terms it went up by about 4.5%.
My weight on the other hand dropped 8.7 pounds. So correct me if I am wrong, but pretty much all my weight loss came in the form of losing body fat.
I am 5 feet 9.5 inches and almost 33 years old.
So I think I should be ecstatic with these results. (At first I wasn't but then I read the chapter in your book about your dad's results and how he had similar misguided doubt when he was actually making progress.).
But it seems I am shedding fat but not gaining muscle in absolute terms (despite also doing the freak to geek type workout routine during these 6 weeks as well). Is this normal?????
My question is: how do I continue to lose body fat without losing weight? I really don't want to drop much more than my current weight (154.8 pounds) though I can live with a couple pounds loss or gain either way. But I want to get body fat to 10-12%. So how can I continue to shed body fat without losing weight? My biggest gripe with my body is that I have a bit too much fat around ye ole waistline. The rest of my upper body (chest, traps, arms, etc) I am pretty ok with. I think getting to body fat to 10-12% will obliterate most of Mr. Fatty Stomach.
Any advice / feedback would be much appreciated!
Not to be a troll, I'm not sure you understand how this works. Simply, if you want to lose fat but stay the same weight gain muscle. Weight = Body Fat + lean tissue. Change either body fat or lean tissue and your weight will change.
On the other hand, it's not your weight that matters (to most people), it's how you look. So why worry about weight to begin with?
Thanks for the feedback. I understand the relationship bw body fat, muscle and total weight. And I understand that if I want to lose fat but stay the same weight then simply add muscle. But the question is: how??? what are the methods to do so? that is what i was asking. and i was also asking if its normal to see one lose all fat and not gain any muscle in absolute terms while doing the slow carb diet and one of the workout routines (geek to freak) in the book.
Sorry for the misunderstanding. The only thing I can point to there is to go to bodybuilding.com for more guidance on exercise and nutrition.
Also, you may want to start experimenting, without that it's hard to know what works for you. Each body is different and may take different amounts of time to respond. Also, make sure you're getting the right nutrition, which is critical for muscle gain.
Unfortunately, I've not gone down the muscle gain road yet, so I am not of much more help here.
My guess would be that the problem is you're coupling the wrong things. The Slow-Carb Diet can drop you 20 lbs in 30 days without exercise. It's a weight loss, body fat decreasing diet. Although there can be some muscle gained it is not designed to increase muscle mass. At the same time you're engaging in a workout designed to increase muscle mass. I would guess that you're actually working out too hard for the amount of nutrition you're ingesting. Tim says in the book that working out too much will stall weight loss and result in weight gain. I also know that working out too much compared to what's going into your body can have adverse affects on muscle gain. I would either do one of his minimalist workouts, i.e. kettlebell swings M and F and a 20 min upper body workout on W or continue with the Geek to Freak, but follow that diet, or at least a variation of it.
Alright, here's something magical:
3 eggs, beaten (egg whites work too)
1/2 can (3/4 cups) spinach, very well drained
ghee, to grease the pan
1/4 cup chopped pecans
1/4 tsp. cinnamon
salt & pepper
1 tbs. fennel seeds
1.5 tbs. lime juice
pinch of chili powderFry the eggs with fennel seeds like an omelette @ 300F with the ghee in a non-stick pan.
While they cook, drain the spinach, add lime juice and salt (I use Nu-salt) and heat to steaming (just microwave them for 1 min).
When the eggs are done, place on a large plate, add the chili powder, cinnamon, and ground pepper.
Drain the spinach again, only half-way, pepper and add on top of the eggs.
Sprinkle pecans on top.The fennel seeds and ghee give it a slight Indian taste, while the walnuts and cinnamon and chili powder add a Central-American taste. Walnuts also add much needed crunch. Fantastic, it tastes like a 5-star restaurant dish (but I just made it up this morning :)).
Total time: 15 minutes
Im doin the slow carb diet and was wondering if its okay to eat the Cliff builders bar as a first lunch after breakfast? Its got 20 grams of protein in it. I know its not a full meal but im in a touring band and its hard to eat 4 meals a day.
I am starting the slow carb diet and I have just a few questions:
1) Is broccoli dipped in hummus an appropriate between meal snack for this diet? Other suggestions?
2) What about salads? I usually eat a spinich salad everyday with Paul Newmans Olive Oil and Vinegar dressing.
So I treated this post as a blessing – I've been eating the exact same every day for the past 5 months (except for a 3 week break during Xmas) however after about a week of this, and just my general results I am concerned.
I started in September 2010, 5'10″ male 183 lbs, 16% body fat
My daily meal consists of:
Pre-Breakfast: 2-3 cups of coffee (by volume) with a little creamer (cheating I know)
Breakfast: 2 eggs scrambled w/ 3 slices of turkey (sandwich meat) and salsa on top.
Snack: 2% cottage cheese
Lunch: a sizable bowl of spinach leaves, topped with some croutons and a little light vinaigrette dressing for flavor (cheating & cheating I know)
Snack: 2% cottage cheese
Dinner: chicken breast, mustard, maybe black beans
Saturdays I'd go absolutely nuts.
Within 6 weeks my weight was down to 171.8, and 13.7% body fat.
I then made a few alterations for some reason – sipping crystal light tea and maybe something else I can't remember. All other things remained equal.
My weight a few weeks later rose to 175.
I went off the diet for 3 weeks during Xmas and my weight beginning January was back to 183. No big deal – 6 weeks I'll be back down.
This time I eat the same things, but, I cut back on cottage cheese, cut out crystal light tea completely, and add a large pickle once a day, and maybe a few pistachios.
Within 6 weeks I'm only down to 176 – only half the total weight loss in the same time period as before.
I don't know why. I get Tim's book and begin doing the exact Kettlebell exercise as prescribed 2-3 times a week for the past 4 weeks. I keep the diet the same, but add a scoop of EAS Vanilla Whey Protein powder to a glass of water after kettlebell swinging.
After 2 more weeks my weight has risen to around 177.
I see this post and decide to make this beef/broccoli/beans meal a large part of my diet – replacing the spinach/croutons/dressing meal (thinking great – I'm cutting out some major carbs). I make BIG batches of the above meal and incorporate it into my new diet as follows:
Pre-Breakfast: 2-3 cups of coffee (by volume) with a little creamer (cheating I know)
Breakfast: 2 eggs scrambled w/ 3 slices of turkey (sandwich meat) and salsa on top.
Snack: no snack
Lunch: bowl of beef/broccoli/black bean stew
Snack: a little more beef/broccoli/black bean stew
Dinner: bowl of beef/broccoli/black bean stew
Post dinner: red wine, or 2-3 cups of coffee (by volume) with a little creamer (cheating I know)
After 7-10 days my weight remains at 177.
So this is a little extreme but Tim says to "eat as much as you like" of the beef/broccoli/bean categories right? Also, the ONLY fast burning carbs left in my diet are from the coffee creamer – and c'mon, there's no way a couple tablespoons can be the gatekeeper blocking pounds and pounds of fat from leaving right? Plus, I drank the same amount before Xmas when I dropped 12 lbs (but then plateaued).
What can I possibly do to get the dramatic results EVERYONE else seems to be getting? I realize I don't have as much weight to lose as others ("20 lbs in 30 days" isn't exactly fair since a pound represents a different percentage of each person's weight), but I certainly should be able to drop at least 15 lbs – I've been on the diet for over 50 days since Xmas.
you should be tracking measurements instead – as you yourself say, you have less fat to lose. quit beating yourself up and get a tapemeasure.
Great recipe and info. I had to use another bean since Cannelloni beans are to sophisticated for this small town in NC. lol Went to multiple groceries stores…oh well. It was very good and very easy!
Seeing alot of Pagg ads piggybacking on your supplement suggestion in your book. I have a feeling that these were put together quickly and the contents of their ingredients may not be the best. I do like the concept of the convenience of one tab, but am wary. Can you shed some light on this and maybe provide some guidance.-
Jeremiah- Tim hasn't tested any of the PAGG stacks that came out after 4HB. For the time being, it's probably best to stick with the ones he recommends in the book.
I'm planning to start slow carb diet from 7of March and have some questions important for me. I have a 1 type diabetes and insulin pump. So I plan to eat products from Tim's list. But It's absolutely clear, that first days (or maybe weeks) I'll have sometimes a low blood sugar (unfamiliar and slow carb legumes will do their job). How it will be better to rise my blood sugar back? I can use sugar, glucose or fruit juice (need 4-8 g of glucose or 30-50 g of juice to bit my hypoglicemia). All this products are not allowed on diet, but I must choose one for emergency case.
Maybe enyone else with 1 type diabetes already tried slow carb diet? It will be great for me to have additional information, tips and tricks.And what about Stevia sweetener? Is it bad also? I didn't find any information during reading the book. Anybody knows?
Dari- Please be sure to consult your doctor before making any major dietary changes from the book.
Best of luck!
It's funny, I never thought of anyone not knowing what they could do with herbs, spices and sauces. I have some fantastic recipes I could share with anyone if they are interested and they are all sugar-free and will make you very happy. Have you ever put something in your mouth that instantly made you happy? (get your mind out of the gutter) Preserved lemons and homemade harissa can do exactly that. I also have recipes for amazing rubs and sauces. Nothing you eat need be bland and tasteless!
Gearing up for the 4HB regimen starting Monday. After reading 4HB book and posts I can't determine if cheese is okay. I love eating at Chipotle and want to know if adding cheese and sour cream on my no-rice bowl is okay. Also wondering if Parmesan cheese is okay. Same with salad dressing. I saw Tim's recommendation on salad dressings (V&O or the mustard mix thing) but wondering how much of a negative impact Italian dressing will have.
No cheese or sour cream. I think Tim mentioned parmesan cheese on mashed beans or cauliflower but he was using the cheese as a spice, so not in large quantities. With regards to dressings – no creamy dressings, and you need to make sure the italian ones don't have added sugar. Stick with a tablespoon of extra light olive oil and balsamic vinegar as the safest bets.
Good advice on spicing things up . . . I've recently discovered chipotle powder at Penzy's spices. Just pinch for that flavor.
This is my second week on the diet. im going to try this beef/broccoli/ bean meal sounds so good. i have been having fun with the beans…besides the gas haha. in my first five days i lost 5lbs and loving this diet. Saturdays i go completely nuts. im on my menstrual cycle so im not sure how much i lost b/c of the water water i have. so we will see… but i am seeing awesome results in my body.
does anyone else have like no hunger during the week?? i think this is the most awesome feeling. and my energy level is high. i love this diet/lifestyle so far.
Great book, great blog, great posts.
My protein shake brekky
I scoop whey protein (I like Synth-6 vanilla)
4 Tblsp hemp hearts
1 cup of coffee (I french press the night before)
1 Tblsp. Fry's unsweetened cocoa powder
water to the texture you want
It tastes amazing and the hemp hearts fill you up.
The hemp hearts can be blended to make a milk substitute -
Here is how I get rid of most the gas in beans, peas, Lentils…. All of the dried variety. Put beans in sauce pan and cover with water, about an inch or two higher than the level of beans. Bring to a boil, and boil for 10 minutes. Cover, remove from heat and let them soak for 1 hr. After soaking, pour off water and rinse the beans. Return the beans to the pan and begin to cook as you normally would. Generally this fashion removes a huge portion of the gas.
I've been reading the posts be everyone and one of the common mistakes I've noticed with most of the people not seeing results is a lack of Water consumption. Tim stresses the need to consume significant quantities of water in the 4HB to ensure optimal liver function. If you don't drink enough water you won't loose the fat. I know from personal experience that this makes a HUGE difference. When I drink about 3 liters in a day I easily drop a pound a day. When I don't drink the water I not only tend to cheat but the fat loss slows down to about a half pound.
If you don't love water then add lemon to it. It's much easier to drink that way.As a single mom I don't have a ton of time to spend in the kitchen. One of the salads I've been making has been a life saver for me. I threw this concoction together one day and everyone who tries it loves it so I thought I would share:
Slow Carb Lentil Salad:
1 can lentils (Rinsed)
1 can black beans (Rinsed)
1 chopped red pepper (I like small cubes)
1 chopped Green pepper
1 chopped cucumber
2 cups of halved grape tomatoes
Chopped fresh cilantro to taste (I likely add about a half cup)
1 avacado cubedThen I make a balsamic vinagrette using about 1tbsp Dijon mustard, 2tbsp balsamic vinager and 4tbsp olive oil. Add a pinch of salt, mix it up and then mix it into the salad.
These are rough measurements as I don't tend to measure things. Just play around with it and you'll find what you like. If the flavor isn't sharp enough for you then add in some more balsamic vinager or some more cliantro. I've also been known to add some red onion to the mix but if you work in a job where smelling like onions is going to scare people away then you might want to avoid this.
The great thing about this salad is that it is not only super tasty and really filling but it get's better and better each day it's in the fridge. I make a big batch and eat it over the course of a week. Cheap and easy!
Good luck everyone!
Shannon – Thanks for Lentil salad recipe. I made it last night and it's even better today. I put it on a bed of spinach with some turkey on the side. Delicious!
Slightly unrelated to the healthy recipe idea. But I just had the most epic cheat day I've had yet and I had to share.
~30g whey protein shake (unflavoured)
1/2 hour later
two eggs over easy
4 strips bacon
2 pieces whole wheat toast1/2 hour later
began on 24 my mom's homemade oatmeal choc chip cookies (big cookies)
several large handfuls of peanut m&m's
6 my mom in-laws homemade choc chip cookies (also big cookies)lunch
egg salad sandwich
710 ml pepsi
1/2 hour later
deluxe cheeseburger w/ poutine (fries with gravy and cheese on them)more handfuls of peanut m&m's when i got home
1/2 lb roast beef
garlic & rosemary baked potatoes (lots of gravy)
boring old peas and carrots
5 4% light beer
enough apple crumble to cover a dinner plate (mom's homemade)
2 hrs later
apple pie (mom in-laws homemade) and another beerthe strangest part is this is by far the most ridiculous amount of calories i've stuffed in on cheat day (i would have needed to go liquid to get more in) and I gained the same 8 lbs i gain every cheat day.
it's a beautiful thing, isnt it!?
Thanks for the soy sauce tip (smacks head)
been on the slow carb diet for 5 weeks and lost all the weight I wanted to loose already and started exercising again after 5 months of doing nothing yesterday.
Things are going well pig out day is amazing
So can somebody please clarify, can I substitute bread with Corn Thins?
Thanks in advance.
No corn.
Love the book and suggestions!
What do you suggest for after you've reached your body recomp goals?? Do you have a "post slow carb" or maintenance diet?
Thanks -
I'm an old hat at low-carb dieting, and some things that helped me:
1. If you haven't ever ventured inside an asian market, find one now and go. The veggies! The chilis! The spices! Most asians go light on dairy anyway, but they do love their sugar, so read labels. Half the fun is experimenting.
2. If you have sugar cravings, stuff your face with protein and fat. Yes, I said fat. Get over your fat phobia. Fat is good for the hormones, skin, hair and makes you more regular. Fat is satisfying and carries flavors. Avoid veggie oil fats and use cold-press oils and animal fats. Yes…I said animal fats. Butter (especially organic, grassfed butter) is wonderful. Ghee is good too. Lard, if it's not hydrogenated, even better if it's from pastured pork. Olive oil. Macademia nut oil. Sesame oil and peanut oil for stir fry.
3. The article neglected to mention garlic! How can a person live without it? If you think garlic is a powder, think again. Switch to minced garlic in a jar as a transition/time-saver. But really, invest in a garlic press and start using fresh garlic whenever you can.
4. Speaking of asian markets, while you're there, pick up a wok. Stir-fry anything is a low-carber's dream meal. Stir fry basics are sesame oil, ginger (powdered works, but fresh tastes better), soy sauce. I did cheat with a tiny bit of flour or starch to thicken sauces, but you can get guar gum online or at some healthfood stores too. I kept meats cut up and packaged for stir-fry in the freezer. Throw them in frozen (before the veggies) and cook them a little extra long.
5. I <3 my George Foreman grill (the kind with adjustable heat and removable plates), you can use it for frozen meats and be eating from freezer to table in 15 minutes. I pound out chicken breasts, throw in some marinade, and freeze flat. Take out, toss on the grill and go.
6. Join a CSA for fantastic organic veggies, locally grown, in season. This is for the more adventurous cooks, though, as the veggies typically include a lot of heirloom and non-conventional varieties. I liked it because it forced me to try new things.
7. Hot sauce is your friend. I can't stomach more eggs without my Melindas. And buffalo wings (non-breaded) are legal!
8. Cook ahead and have stuff waiting in the fridge to just grab and eat. Boil eggs by the dozen. Have cooked chicken sitting there. Diced ham. Bean salad. Anything you can grab and stuff your face with when you're just tired and hungry instead of getting crap.
9. Iced herbal tea with stevia is available by the gallon in my house. I recommend the Celestial Seasonings "Zinger" teas. Get a gallon pitcher, fill halfway with hot tap water, throw in 6 teabags and steep an hour or so. Add cold water to fill.
10. Watch the artificial sweeteners. Use them as a crutch/treat. My experience is that anything that has to be processed by the liver impacts insulin resistance and all artificial sweeteners are processed by the liver. My cravings didn't really stop until I gave up the aspartame and splenda. Use stevia. You'll also find your tastes change over time and stuff tastes way too sweet after going without sugar for a time.I found the real trick to sticking to a LC diet is to not let myself get too hungry. If you're hungry, eat! As Tim says, most people fail from eating too *few* calories. More calories = higher metabolism = permanent weight loss.
Thanks for your ideas/experiences and thoughts – great post!
Just started reading 4 Hour Body and I'm so impressed that finally someone put the science behind conventional health advice, and placed all the best tips in one life-hack book!
My question is, what do you think about PAGG Stack (the combination of all supplements in one pill)? (I saw it by the way as an ad in Ray Cronise's website on Cold Experiments), or do you still prefer to take each one individually?
By the way, I'm over 240 lbs with about 170 pounds of lean mass, if you care what my body type is.
I thought about purchasing the PAGG stack, but then Tim suggested not to take green tea extract at night, as some people had trouble falling asleep. I like to have the ability to manage that with individual pills. I ordered through the site Tim mentions in the book and was able to get a pill sorter with the order, that makes things much easier, especially after I labeled all the slots with what's in it and when to take it.
well after 2 weeks of eating the beef/broccoli/beans recipe, it appears that all weight loss has been reversed, and now I'm GAINING weight slowly. Devastating, because the recipe was delicious
Help please! I started the diet yesterday and felt like a little piggy but carried on like a trooper anyway. Now, on day two, having eaten a timely breakfast, it is 3pm and I find I am unable to eat another morsel. This is so much more food than I am used to eating. I am following the diet, not for weight loss reasons as I am not overweight, but rather to become leaner. I have become a tad soft of late; oh alright then: flabby! I am not a big eater; or I wasn't, until yesterday! Any thoughts would be really appreciated thanks.
Thanks Tim!
I tried the 3 options and I have to say that I like the third one better
Where I come from, a little cajun seasoning goes a long way for just about anything:
This stuff is my staple spice mix. Will give CPR a go, though, sounds good!
Paul Strobl
I've been following the 4HB diet for 3 weeks now, with essentially no weight loss (from 215lbs to 215lbs).
I suspect it's total caloric intake (nuts) that kills me; other than that, I stick with egg whites, chicken, tomatoes, lentils and green beans in various combinations.
Drinks are water, coffee and tea.
I am generally feeling better on this diet, but the lack of weight loss is concerning.
Did anyone have a similar experience and managed to isolate and solve the problem? Your feedback would be much appreciated!
Has Tim ever tried Alkaline water. There are a few stores that have opened up near me and I've tried it. They advertise a detoxification and helping against acidosis in the body. It tastes better and I seem to get a feeling of well-being from it. The extra hydration can't hurt but I'm wondering if it can really help in weight and fat loss. Any feedback?
I am going to Germany. A very anti-slow carb location. I know Tim has spent alot of time there. Any restaurant suggestions for slow-carb in germany?
I have just started this program, and I am wondering- is plain greek yogurt an acceptable alternative to cottage cheese? I know it is dairly, but the protein is out of the ball park with few calories. Using as a dip base-instead of sour cream to cram in more veggies has been a habit for a while. Thoughts?
Although cottage cheese is allowed, it does not sound like it is something that should be indulged in every day. Just occasionally to change things up a bit. So I would stay away from yogurt and just try to use the veggies in your cooking (stir fry) instead of just as snacks, to get out the dipping habit.
I tried the alkaline water and its really quite good
I just started this diet 3 days ago. I'm wondering if anyone eats bison meat? Its higher in protein and less calories than lots of other meat. Also, I'm having a protein shake for breakfast instead of eggs.. just for convenience. I didn't see many posts where people used shakes. Is there a read on NOT to use them?
Stacey- protein shakes are OK, but not the best choice. That said make sure to use only water (no milk) in the shake and that it's plain (not vanilla/chocolate). In the book Tim talks about how his dad used the shakes in the morning and lost quite a bit of weight.
I eat a lot of wild game and it seems to work well. I can't imagine any reason bison would be an issue. The one thing he does say is it's best to avoid meat from bigger animals when those animals are grown in 6×6 pens living off of steroids. He's a big fan of grass fed beef. So, free roaming bison would probably be great.
I started the diet a few days ago and while I'm not actively counting calories, I'm wondering if I'm eating enough. Is there a minimum calorie number to use? I'm 5'8, 174 lbs male if that helps and coming in around 1450 calories, while working out about 4x/week.
Also, was wondering if there is an ideal percentage mix to shoot for between fat, protein and carbs. I'm averaging about 55% protein, 15% fat and 30% carbs.
Any guidance is appreciated.
Thank you for this informative tips. It really helps.
Hey Tim, I've started an Occam's Protocol thread on bodybuilding.com where everyone seems to hate you. After reading your book I was between liking you and thinking you were full of ish so I began the experiment to find out for myself what the truth was. After four weeks of Occam's I am officially a believer. My thread is called "True Occam's Protocol Experiment". You can google it or search for it in the forums section on bodybuilding.com. The forums there are pretty hostile towards the ideas in your book but I've had over 1500 looks at my thread and so far the naysayers are silent.
Thanks for sharing this, J! The forums are hostile, but I'm thrilled that you're sharing so much data. I looked at it all and have to say — you are doing one hell of a job.
I encourage anyone wondering if Occam's works or not to see this — more than 10 lbs of lean mass in 2 weeks and still counting…
http://forum.bodybuilding.com/showthread.php?t=131097663Thanks again for reaching out and sharing your progress! It's hugely valuable and very generous of you.
All the best, and keep it up!
Dear Tim and blog readers!
One simple question on the allicin (garlic pills):
the daily recommendation in the book for fat loss is 200 mg of allicin.I've searched the net and even the super-expensive garlic pills don't contain more than 1,5 – 3,5 mg-s. Maybe I'm missing something, though…
The question:
do one has to eat a full bottle of pills to reach the amount??
Or how do you reach the required amount?Thank you for your ideas and insights!
All the bests,
Peter -
Hey Tim! My husband and I just recently purchased your book: The 4 Day Body
The suggestions and the research are all awesome. We started the Slow Carb Diet this week. My husband seems to be responding quite well. I on the other hand- not so much. I was just wondering if you had a few suggestions as to what I may be doing wrong or should change. I wasn't sure if you had a few similar issues made known to you from other dieters.
Possibly TMI but whatever: I have not had a bowel movement since Monday. This is extremely irregular for me because I am a regular person. It's starting to hurt my lower/middle back. Yesterday my legs and feet began retaining water (something that has never happened to me). It seriously felt weird to walk and when I laid down and propped them up I could feel a draining sensation. Due to bloating I can't comfortably button my slacks which fit just last week. I drank a cup of coffee attempting to flush things out, my normal reaction to caffeinated drinks, and I got nothing. I'm usually running to the bathroom within an hour of drinking coffee! I've been drinking plenty of water… Taking potassium, magnesium, and calcium supplements. Eating protein, beans, and some form of greens every single meal. I make dinner so my husband and I have the same thing for dinner. We have also had the same thing as each other for lunch the past few days. Do women just react differently to this diet? Should I lose the protein and focus more on the veggies and beans? Or maybe it's the skin of the beans… I don't know. Just looking for a suggestion or two. Thanks! Great work btw!
I feel for you. That's tough. You definitely need to be having bowel movements regularly for this to be effective and you not to desist. I would suggest a natural laxative. Go to a local health food store and talk to them about it. See what they have to say and also talk to them about a form of calcium/magnesium supplement designed to make you regular. One example is called CalMag. If it doesn't work another to try is psyllium husks powder.
Also, the water retention in the legs is very strange. Is that normal to actually feel it draining out of your legs? Think about everything that you're eating and drinking. Maybe write it all down and see if there's something you can cut, something not recommended, that will help.
Some random thoughts: Make sure you consume fruit on your cheat day. Maybe try lentils instead of beans? I'm fishing here, but those are some thoughts. Don't go too long without a bowel movement, even if you have to take a break from the diet.
Lastly, read this from Tim's comments (http://www.fourhourworkweek.com/blog/2011/01/21/housecleaning-and-clarifications-blog-content-4hb-corrections-competition-winners-slow-carb-mistakes-and-more/):
On the critical 4-6 week window:
For people over 40 and women (especially after two kids), it's quite common that the most dramatic fat-loss and weight change comes after 4-6 weeks on the diet. I have no explanation for this. Needless to say, if you haven't done the diet for AT LEAST four weeks, please don't post a comment about plateauing and panicking. I can't give you meaningful advice without a ton of other supporting data (blood tests, etc.), and it's physically impossible for me to respond to each person.
I am 36 year old male and have gained about 35 lbs over the last six years. Visually, I feel like it's mostly around my waist. I use to be extremely active but now have a back injury that prevents me from doing a lot of the exercise I used to do. I am also fairly certain that my high stress level has a lot to do with the weight gain as well. I am a Realtor and the father of two young children… I have been following The Four Hour Body plan for three weeks and have lost nine lbs. I have acid reflux for which I have to take Prevacid upon waking. I can't eat first thing in the morning because I have to wait one hour after taking my pill before eating anything. This week I've added a protein shake (8oz water with Jay Robb whey protein powder – 25 grams) an hour after I wake and most days I will eat eggs and bacon a couple of hours later.
Any thoughts on the reflux situation and what I can do to burn the fat around my waistline faster?
Many thanks for any comments and suggestions.
I just purchased my first piece of grass-fed Flank Steak. Immediately upon opening the package, it really had a horrible smell to it. It wasnt quite a rotten smell but a strong egg like odor. The meat was within the expiration date, was in a vacuum sealed package and had been properly refrigerated.
Is it normal for grass-fed Flank Steak to have a strong, bad smell?
All meats that come in sealed plastic have a stronger smell. Just wash it off – no problems!
Love it … I've been posting my own slow carb recipes on my blog. It's super easy to work with. There are practically no restrictions at all.
This was my last one … http://orcofdoom.xanga.com/740845501/gourmet-slow-carb-diet-7–8/
I guess I have been slacking a bit. I'll keep posting soon.
Hey Tim, quick question for you. I'm following Occam's protocol to gain some much needed muscle weight. However, I have a small problem with symmetry. That is, my right side, pecs, latissimus dorsi (maybe the rest of the back as well, but this is one I can see) are slightly smaller compared to my left side. I am left handed so there is no real surprise, the question is how to deal with it. Some say do extra exercises on the weak side, some say leave and it will even itself out eventually. Any recommendations?
Thanks for a great book!
Hey Tim et al.,
I'm a Princeton alum and Fast Food Blogger (no joke!). I weighed the most I'd ever weighed after Christmas (193lbs) and decided to make some changes. Cutting back on booze in January helped me shed 3 pounds. I tried the Slow-Carb diet in February, and now I'm down to 180lbs. The poundage did melt away. I'm still going with Slow-Carb, so I'll keep you guys updated.
John M. Edwards
Thanks for the cooking demo….I am into week 6 of the diet..and haven´t officially had a second measurement done (fat%, weighed, or measured) but will at the end of next week. I am very happy on the diet, am very creative with the spices and never feel hungry and I have nearly lost all need for sweets, will even force myself to have some dark chocolate or ice cream on my Saturday cheat day.
Beginning last week, friends are telling me that I am changing..looking leaner. This is all I know so far…not quite ready to try on the skinny jeans tucked away on the floor of my closet.
My 5 weeks were interesting because (this is something I want to share in case there are others like myself with similar issues)….I am a 48 year old woman (didn´t have kids), but my body began changing about 2 years ago….skin texture, abdomen fat, etc…now I am entering menopause..yikes!!! I have been on a period or premenstrual nearly the entire 5 weeks of the diet…so that´s why I am avoiding measuring…anyway….for the first time in 2 years I feel great, not bloated, but like I am getting my body (my self!) back…the visual results at this point are so real, 4 other friends have started the diet…
I am also doing the PAGG (andI just bought a kettlebell!) I like the supplements but also I live in mexico and can´t get the picosanol here (so far) but had someone bring it to me……ONE PROBLEM, my husband wants to know if Tim lives alone in the forest with wolves…he has asked me to give up the garlic portion…can I take PAG???……I bought odorless garlic, but it seems to just weep out of all my pores…I can´t smell a thing..but my colleagues had to open the windows the other day! Yikes! And there will be no need to read the chapter on the 15 minute O…if I don´t give up the garlic..hmmmm, what to do?
Thank you everyone…
hi tim
i'm starting the- loose 20 pounds of fat in 30 days diet,,,i wanted to know if i'm allowed to eat pawns and if i can continue the diet for more than 30 day?? i bought the book,,its great:) -
Hi Tim,
Maybe a stupid question. I am 'trying' to get into the slow carb diet. There are of course plenty of excuses to do it on a relaxed basis, but mostly, I want to lose some pounds, but not 5 stone like some of your examples…
I was wondering one thing about the setup of the diet. Is the purpose of not eating starch and cereal in bread, potatoes and such to change intake and not get certain carbs as explained. OR is the purpose of not eating specific types of carbs to change your metabolism a little bit so what you eat gets digested differently?
I've read many of your blogposts relating to NOT eating dairy products, but in the book yogurt is mentioned for beneficial bacterias in the part about fermented foods. Butter (although clarifed) / ghee is mentioned as well, but both are dairy products (and white :-)). Are those simply there to be specific and as an explanation or is there a difference between certain dairy products?
Thanks! (I hope you catch this comment)
Hey tim Did you know your book is uploaded on various websites such as http://www.scribd.com/doc/48414573/4-Hour-Body ?
I just googled "orange flavored cancer powder 4hourbody" and got these sites.
I was searching an explanation to what this is. You mention it in the recipe pn pg 209.
It's the cheese powder you put on your macaroni.
I started a blog about being on your diet complete with many many recipes.
Come on Ferris, share the spotlight.
Hi everyone!! I've been following Tim's "Four hour body" for almost a month now (a month with be March 8th) and I HAVENT LOST A POUND!!!! HOWEVER i have dropped a total of 11 inches all over my body. I started a blog on the first day of starting the program and was wondering if someone could take a look at it to see if the foods im eating are becoming detrimental to my weight gain. Im literally sticking to the plan 100% and i love it and don't want to stop!! but i'm concerned with the fact that i havent really lost any weight. the first week i lost 3 pounds but then it crept back on to where i started. Please help!! Thank you!
My problem with slow carb is a social one. It's so hard to turn down having dinner with friends and they almost always have a huge carb serving. How do I not look crazy turning it down when I'm already in good shape?
I find the simplest way without any question doing a slow carb diet is to tell people you think you are allergic to gluten and are eliminating starches to see if that makes you feel any better, people don't really question allergies
great suggestion! It seems that as soon as you tell someone you are "dieting" they start bringing in brownies and waving them around while apologizing for tempting you. However, no one questions allergies. I am only on the second day of the second week, but I think following this plan has actually improved my digestion. I think I had a sensitivity to dairy and\or some form of IBS. I am not having these issues for several days now so there may be something to it! BTW- 4 lbs down total, though it was 7.8 the first week. I think I had too much fun on my cheat day!
I'm not sure where to post this so I will start here. I would like to find a 4-Hour Body coach. I am very interested in getting unstuck and need some help. I'm 44 years old and have a lot going on my life – ill family member, stressful job with odd hours (crisis intervention), a fair amount of travel, and mid-life crisis junk – and at this time I am having trouble sorting through the book and making decisions about what to do first and what to eat. My discipline and concentration levels are pitiful at this point and I just want someone to get me on the path and help keep me there until I am in better shape physically and emotionally. I am only a few pounds overweight, generally healthy, and have been in great shape in the past. I'd like to find someone who has the brains to tailor Tim's work for me; someone who will stick to the 4HR plan and not try to sell me other products/services. I am willing to pay, but can't fork over big bucks. If there is a better spot to post this, someone let me know.
Hi Annie, you don't need to pay anyone for this, you can do this yourself very easily with a little bit of planning. I am one week in and 3 kilos lighter. I am not trying to lose weight, just firm up a bit. I am no expert or coach but I can tell what has worked for me:
Breakfast (8:30am): 2 eggs (fried, scrambled or boiled) with a big handful of washed spinach, fried bacon or cold ham and half a can of organic 4 bean mix – rinsed and served cold. Spiced with Sambal (spicy chilli sauce with no sugar – you could use sugar free Salsa – just avoid artificial sweeteners)
Within the next 4 hours, and that's important:
Lunch (12:30pm): Big serve of tuna and 4 bean mix salad on spinach leaves OR lentil and veg soup – eat slowly and chew each mouthful at least 20 times. Don't rush the eating process.
Within the next 4 hours, and that's important:
Afternoon meal (4pm): Smaller version of lunch.
Within the next 4 hours, and that's important:
Dinner (7pm): 200 – 300gm of grain-fed beef/kangaroo/lamb or fish (make it good quality), steamed vegies (not corn) and half a can of beans (lentils, four bean mix, cannelini, kidney – served hot or cold).
Depending on how your day pans out you might only have three meals but I found it really important to eat every four hours otherwise I get hungry and I'm tempted to snack.
I drink coffee (I allow myself one soy latte every morning because coming off sugar altogether gave me a ripper headache during the first two days, black the rest of the day), black tea (I sweeten tea and coffee with a teeny-tiny bit of Stevia powder – yum), as much water as I can and if I am desperate I snack on one handful (1 handful – no more) of unsalted mixed nuts or just almonds and maybe a carrot.
No beer, (red wine x 2 glasses only), no bread, no pasta, no rice, no cereals, no potato, no sweets, no fruit (or fruit juice). I have started cooking with macadamia oil instead of olive oil.
Couple of tips to help you stay on top: boil a dozen eggs on Sunday night and you have breakfast sorted for the week. Rinse a few cans of beans and put them in tupperware containers in the fridge along with a few cans of tuna in separate containers. It's much easier and therefore DO-ABLE if you just grab stuff from the fridge and chuck it in a bowl or a take away container.
If you can't manage anything else just try this: Cut out all cereals, rice and bread, substitute potato for sweet potato and just make sure you eat a couple of eggs for breakfast with some beans and EAT EVERY FOUR HOURS you are awake. And don't drink beer.
You can do it Annie! It's only for six days. Then take a day off and go nuts!
Good luck.
Troy, you are an angel! Thank you so very much. I have printed your post and away I go. I really needed this. Thanks again.
Okay – 2 weeks down and I have lost about 1.5kgs in total (I put 1kg back on my first binge day) and my inches have not changed. However, the good thing is I have broken a life long addiction to sugar (no sugar in my coffee anymore) and I am not drinking two beers every night like I used to. Red wine instead. My only exceptions is that I still have soy milk in my coffee (two a day max).
I feel great and considering I started at 79kgs I didn't expect to lose a lot anyway, just turn fat into muscle. It's very difficult and expensive to get BMI tests in Melbourne so I'll have to rely on the before and after photos telling the story. At the end of these four weeks I hope to be in a great place to start toning and building lean muscle.
Just a suggestion for those on a budget: buy a whole chicken and break it down yourself. It's really not as hard as you think (we didn't have a lot of money growing up & I learned this watching The Frugal Gourmet on PBS in the 4th Grade and it has stuck with me all these years). By doing this, you'll invariably yield more meals for approximately the same amount you would by purchasing pre-fabricated chicken parts (i.e. chicken breasts, thighs, etc). This also allows you to purchase range free chicken (if that's your preference) for approximately the same cost you would have spent on pre-fabricated chicken. You don't need to sacrifice quality because you are on a budget. Just my two cents! LOL
Annie – good on you. Stay in touch and we'll compare our progress.
My total inches have not changed after week one and I think I put a kilo back on during my day off, but I'm back on it now and into week two. I'll keep you updated.
Hello all!!
So I just started the 4 hour body challange last Tuesday 3/1, weighing in at 186 and im now down to 181 this morning Monday 3/7! So thats almost 6 lbs in one week, gotta hand it to Tim he REALLY nailed it! It has been great so far! I am an early bird so waking up and eating right away has never been a problem for me!
I had my binge day Saturday and to be honest was looking forward to going back to eating right on Sunday I just felt like hell lol! I did have a question though, on your binge day with the "grapefruit" trick if you will, do you drink grapfruit juice JUST before you start your binge day or after? I havnt been working out nor have I tried any of the cold packs just sticking to what Tims says and its been great!
ALSO.. he says its okay to drink diet has anyone else had any weight problem with drinking diet? I am affraid of consuming too much sodium.
I would love to get some feed back from anyone who has completed this challange or is still doing it now to this day and get any tips I may need for the future!! Good luck everyone!!!!* Troy you post was most helpful to me as well!! I thank you!!!!
I am really enjoying my slow carb diet but I've noticed my acid reflux has come back into my life after not having any symptoms for years.
I did some research and found beans have a high acidity level. I'm thinking my reflux may be attributed to the large quantity of beans I'm consuming (kidney, black and mostly lentils).
Any suggestions (aside from popping acid meds) to relieve my pain? I'm thinking I may have to can the diet plan to rid of my reflux.
Thanks in advance.
One question, what kind of diet do you suggest for someone who is vegetarian? I live at home, and my parents won't let me bring meat into the house, so i have a tough time figuring out what to eat. I can eat eggs at home though. That's about it meats wise. Thanks a lot for any help you guys can give, and sorry if this seems misplaced, I didn't know where else to ask this question.
One thing that is bothering me to the Nth degree is a question about "white carbs" I have actually been into a variation of whole slow-carb diet for quite a while (haven't been following it due to several reasons… none of which are worth repeating )… I like the 4HB's rules very much but I'm getting stuck on – well, as I said those dang "white carbs" (cue woo-woo music) – but then maybe I'm just getting bogged down in the details. So here's my q:
Do onions, parsnips, and squash belong on the no-no list or the ok list? Actually, I'm not overly interested in parsnips because they aren't a fave of mine but if I can find 'em cheap can I eat 'em?
So ya, any help would be majorly appreciated!
I was wondering if a few things were ok to have:
MustardAlso, I was wondering if there was a BBQ sauce on the shelves that I can eat?
Hey Tim / Charlie,
I have been on the slow carb diet for 5 weeks now. I lost 5 pounds the 1st week! Since then, nothing….as far as inches, only 1 1/2 inches lost overall. I cant understand the dead halt.I eat within an hour of waking, have veggies (spinach, peppers, cucumbers, onions, lettuce, tomatos, avocados or celery) at every meal with 1/2 can of beans and either a grilled or baked chicken cutlet, pork chop, or beef. The only thing I stray with is have 1 cup of cottage cheese instead of eggs (with beans and veggies) for breakfast as I am allergic to eggs. Sometimes I make a big salad with grilled meat and a side of 1/2 can of beans.
I have been doing the mon/wed/fri exercises listed (kettle bell, flying dog and hip raiser)…I also do a brisk walk of aprox 2-3miles on a treadmill on tuesdays and thursdays. I drink a ton water, some seltzer and Yerbe Matte tea (on cheat days.)
On my cheat day I eat all the donuts, pretzels and ice cream my little heart desires but actually find myself craving fruit and loading up on bananas and berries. I am trying to get pregnant so I dont take any of the drugs or supplements.
I need to lose about 40 pounds and was really psyched when the 1st 5 came off so easily…Any ideas how to get back to my first weeks success?
Thanks for any suggestions!
Did you get a reply? I am female, over 40 and losing very slowly and wondered if they gave any helpful info to you.
Thank you
oops! almost forgot…I also eat ALOT of canned string beans.
I have been on the 4-hour body for approximately 4 weeks now and I've only lost 5 pounds, whereas my boss has lost 15! I am so frustrated – but not ready to give up. I have added a protein shake (muscle milk light) with every meal and I eat 30-minutes from waking up, but I still have come to a halt. I used to think it was because I was adding salt, but now reading Jules's post, I know that's not the case. Please tell me what I'm doing wrong, I still have 24 pounds to lose!!!!!!!!!!
hi,,,,,somebody please tell me if ITS OK TO HAVE PRAWNS,,CANNED ANCHOVIES AND CLEAR SOUP.
thanks -
hey its me again,,,,i also wanted to know if there are any forbidden vegetables other than potatoes,,,,,and i love tomatoes,,can i still have those?
I'd like some feedback on these. They use besan flour (ground chickpeas, widely available here in the UK, but maybe channa dal in the US? It isn't chickpeas as WE know chickpeas, it's more like a split pea) and cook up nicely. I would enforce my own limit on them of max. once a week, like I do with butternut squash, but I have seen that it has one of the lowest indexes (8) on the glycemic index (as a comparison glucose = 100).
I know from the book that it isn't about carb or not carb only, and the insulin response/glycemic load is important, but I am out of my depth here
I'd add a photo because they do look lovely, but not sure I can
Any feedback would be appreciated
Try Indian spices and tomato-based curries – delicious ways to spice up the SCD!
On the cheat days (Saturdays) I go all out. As stated in the book, I gain about 5-10 pounds of weight after one cheat day. This seems to disappear within 2 days or so..but, it seems I'm not having any progress losing weight. Now, I've lost about 5 pounds so far, but, no progress since. It seems that I'm working out to lose my cheat day weight and back to the same ole' 184 pounds. Any advice?
When I was reading about Tim´s cheat day…I thought it sounded like a binge day..eating anything you want but also till you´re stuffed. I never like to eat that much…so I am taking it like a cheat day…eating anything I want but not hurting myself…it´s still a pretty healthy day quantity-wise…but with added carbs like sushi or pasta…and maybe sugars, like ice cream or a pastry…I am really satisfied at the end of the day and only have gained some ounces which are gone in a day.
I am on the diet 7 weeks now..have lost 2% fat (from 21% to 19%…1.5 kilos and tons of centimeters!….) am so happy because I feel good on top of it all!
I read somewhere that you are supposed to excersise shortly after you eat on your cheat day. Something about squats and making your muscles do the work. Is this true and necessary? Will I gain a bunch of weight if I don't excersise?
I love the book and I think Tim is awesome, however, the book leaves a lot of questions. I have four:
1) Is Mayonaise okay? Can I eat Tuna Salad or Egg salad? I assume not, but I'm curious.
2) Tim writes that even two tablespoons of milk is no good (and we should use cream in our coffee instead) and quotes people who stopped having cheese with their eggs and then started losing weight, but then he writes that a protein shake with 24 ounces of milk will help us lose weight. wtf?
3) I would think Quinoa would be great on the diet as it is NOT a grain and is full of protein, but Tim writes that he only eats Quinoa or brown rice immediately after a workout. Why would Quinoa be the same as brown rice?
4) I bought some Almond butter and when I read the label and compared it to peanut butter, the almond butter is higher in fat and carbs and lower in Protein, why not just stick with the peanut butter?Please help. I started the diet last week and lost 5 pounds already (probably just water (I am taking the PAGG stack and urinating what feels like every twenty seconds) but these answers would help me a lot.
Hi Michael…
The details can make us nuts..I remember Tim saying in the book that ultimately we must experiment with ourselves…he also said somewhere (Tim, we need a clear blog site that has all of your comments together for when you have the time to chat) that if you have to ask, Don´t eat it. Well…that´s clear. But if you can´t give up a bit of mayo in your tuna (like me)..add it and see what happens…subtract it, if you think it may be key for you….skip the carbs (grains, whatever!) until your cheat day. Eat peanut butter if you like it better than almond butter…etc…
I am following the directions almost to the note…less a couple of things..a tiny bit of milk in my coffee in the mornings at home to take the edge off it (cream when I go to Starbucks)…the PAGG without the G=garlic (my husband will divorce me)…and after 6 weeks I did lose 2% fat, gained a percent in muscle, lost 1.5 kilos and lots of centimeters! I am happy with this so far and plus, I have felt great every second of each day…how´s that for dieting!!
No mention of milk with the protein shake was made. Water can be added.
To Michael.
I make my own mayo. I found recipe on the internet. It is only oil, egg yolks, vinegar and mustard, all ingredients that are allowed. I make my own cole slaw with my mayo and balsamic vinegar. Very yummy! It also makes a great tuna salad. -
You can make your own mayonaise with the ingredients on the good list.
The point Tim makes to all of this feedback is he presents his findings and ideas in his book, its down to you to investigate and see what works for you. Its no silver bullet and it does have contradictions here and there, but pulling out all of the useful information leaves me at least with plenty to work from.
A great next step for Tim would be a Youtube channel dedicated to the 4HB. Its the future Tim, embrace your followers
Loving this eating plan!!
Just wondering on two questios:
1: whether grape fruit juice is okay to have throughout the day?
2: I am hooked on this chilli paste I bought from Audi. It contains chilli,salt,vinegar,water and sugar. Is this out?-
I'm guessing you did not read the section regarding fruit juice. It's very interesting actually and very clear: NO.
Sugar? It definitely wasn't on the list of foods to it; your call…
Not throughout the day indeed. Tim drinks a little grapefruit juice on his cheat day, that is all. See The Lost Art of Bingeing on page 104.
Can i eat grapefruit if i'm doing the slow carb diet??
The book is VERY clear about not eating fruit. Grapefruite is a fruit. There you go…
No fruit is made VERY clear in the book. Grapefruit is a fruit. There you go…
Now I'm confused. I thought the fruits allowed on the diet are:
I took a look at the book again and it says tomatoes and avocados only and I've been eating grapefruits live and learn!
I noticed that soy sauce is allowed, but that has a bit of sugar in it. Is this okay? Or is it up to the individual about how anal we want to be..
TO Melani,
You can use organic tamari, which is wheat free and sugar free soy sauce. I found it at my local health food store.
just one more thing…how many of you out there are doing the PRAGG/AGG thing?
Does anyone have any results that would lead you to say the diet is way better if this is applied?-
I am doing the AGG and PAGG, but it has been 3 days only…no weight loss yet at all, I know it is to early to say so I will keep you allposted
I'd say it's too early to start seeing results — give it a month so your body can adjust to them.
Just spent a good half hour with my head buried in The 4 Hour Body at the book store… then realized I was still at the book store, so I picked it up to bring home.
I'm ready to get started with the slow-card diet, but I have one question: are bell peppers considered a veggie or a fruit? Technically, I believe they're a fruit, but I often think of them as veggies. I LOVE bell peppers and could certainly eat those multiple times a day for weeks, but if they're not an appropriate veggie to have with the slow-carb diet, I'd like to know up front so I don't start off on the wrong foot. Protein and veggies – that's where my sight is set. Thanks so much!
I'm a bachelorette who cannot cook, and has tried to improvise using pre-cooked chicken sausage. One ingredient in the "flavoring" of the sausage is turbinado sugar, but there are ZERO carbs per each link. I acknowledge that the presence of the ingredient doesn't sound right, but if it's not actually of an amount of significance, is it still detrimental to the process?
A slow carb question. Does a muscle milk shake fall into the category of 'okay to be consumed within 1 hour after workouts'? I saw it's protein rich, but it also had 14 grams of carbs. I wasn't sure about the dairy component.
Hi Dustin,
I'm curious about the muscle milk, too. I read that the reason Tim allows for cream but not milk is because of the Lactose in milk that contributes to significant fat gain. Because Muscle milk is lactose free, i bought it for those mornings that i'm running out the door and don't have time to make breakfast or when i'm about to work out or go rock climbing (my new favorite rec. activity) but it's in between meal times and i need a little boost to keep me going. I'd say don't make it a regular thing but it's certainly a good source of protein… but mix with water, not milk!! good luck
Can anybody tell me if it is OK to use Stevia in tea or other drinks? I know Tim says no to all sweeteners, but he does not mention Stevia in the chapter where he talks about them. Later in the book he says that he uses Stevia for sweetening dressings etc.
Has anyone discussed the addition of the enzyme in Bean-o? Would that effect the benefits of eating beans? I have been on the diet for over 2 months and the digestive problems have been pretty bad.
From 4HB:
If all else fails, add some Beano (Bean-zyme for you vegans) or epazote (available at Mexican grocery stores or online) to the beans and you're
Bragg Liquid Aminos is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added.
Hey..is it fine to have pumpkin?
Also, how about cucumber?
As these are technically fruits… -
I have been on the slow carb program for about 6 weeks now. Over the first four weeks I lost about 8 pounds, but over the past 2 weeks have not moved the scale. Any pointers or suggestions?
I feel like I am sticking pretty closely to the prescribed diet and have tried to increase the amount of protein intake but have not shed any additional weight. -
Question about the slow-carb diet… where do postworkout drinks and supplements like Biotest Surge Recovery fall into this. I know it's usually imperative to refuel quickly after a workout and liquid is the best way to do it but does this count as a "meal" or is it even allowed under the slow-carb principles?
2 months on the diet; ~15 lbs and many inches lost. More importantly, I feel GREAT on it. I spend more time plateaued than not (I'm 40 and female, so what do I expect, right?) but the other results are more than worth it.
I have a question about pulses – that is, those "beans" we don't eat much of in the west. Lentils are a pulse, but there are many others, mostly used in Indian and Pakistani cooking. Any reason why they would be disallowed in place of other beans?
If they are allowed, I suggest trying plain urid dal (it's the white insides of the matpe beans, and may be referred to as "white lentils" – whole matpe beans are sometimes called "black lentils") as "pretend rice." It has little flavor, looks like rice, and should be yummy with Indian-inspired dishes. Smells kinda bad while cooking, fyi.
Does any one know if Quinoa can be used in the 4 hour diet? It's not a grain and it falls under the same family as spinnach or beets. It is a complex carbohydrate. Any feedback would be amazing!
From another blog of Tim's at http://www.fourhourworkweek.com/blog/2011/01/21/housecleaning-and-clarifications-blog-content-4hb-corrections-competition-winners-slow-carb-mistakes-and-more/"Slow-Carb Clarifications
I'm currently getting at least 500-1,000 questions a day via the blog, Twitter, Facebook, etc. about the slow-carb diet. Let me clarify a few things:Do not eat the following, except for cheat days:
Sweet potatoes
Dairy (this includes cheese and yogurt of all kinds)"
In the book, Tim recommends at least 30 grams of protein at breakfast. If I'm missing breakfast 2-3 times a week, completely, is it common to not notice much loss in body fat percentage? I'm only on week 2, but in week 1 I lost 3.5 pounds. Had my cheat day and didn't get back to my pre-cheat weight until Thursday. However, I missed breakfast Sunday, Monday, and Tuesday. I just want to know how the missing meals is related to my slow return to my pre-cheat weight. Or if they're connected at all.
Slow carb question:
How do we feel about using ingredients like Garbanzo bean flour and Fava bean flour to make gluten-free substances that mildly resemble carbs?
Are these considered "white" foods or is it ok to include them in the diet?
thanks a bunch.
Noosh -
Hi all, I have been on this diet for almost 3 months now, with little success. Not because the diet doesn't work, but most likely because I didn't manage to adjust it to my vegan lifestyle. I don't consider I have wasted my time, but there are some things that I need to fix.
1. I don't get enough protein if I don't add excessive amounts of tofu. I like tofu, but I think my body doesn't like it as much as I do. Also I think it's a food that in this diet is kind of "forbidden", so then I am cheating every day big time
2. An alternative is eating huge amounts of beans, and definitely that it's not good for me either. Let's put it simple: I have so much gas that I could fly
3. I have managed to find comfort food, and I abuse of it. I prepare a chocolate tofu pudding I took from the vegetarian south beach diet, and I just cannot stop till I finish the whole thing!
4. I snack a lot, and specially nuts. I'm going nuts for nuts! Now I try to eat only 15 cashews, but I swear I could eat the whole bag. Or devour the whole PB jar.
5. I don't have enough energy in the gym from day 1. Definitely that is really bugging me. Now I cannot even run for 5 min without panting. I don't like the idea that I am probably loosing shape on this diet. I used to go 5 times a week and now I go only 3, and hardly.So I am trying to get back on track, but it's not going to be easy. I have acquired some bad habits that it would be difficult to get rid off. I also struggle with adjusting the diet to a vegan diet, but I haven't lost hope yet.
Good luck everybody! -
I've been on the diet for 3 weeks now. The first week I lost 5 pounds. Then I gained it all back on cheat day. By the end of the second week, I lost the 5 pounds again, nothing more. Second cheat day, gained 3 pounds back. So far this week I've only lost the same 3 pounds again. I'd love to know what I'm doing wrong!
The only variation I've made is instead of wine at night, one or two nights I'll have ONE drink with vodka and soda water. Could that really cause the lack of weight loss?
Am I the only one who's bottle of Sriracha has "SUGAR" listed as the second ingredient???
still not clear about lactose. What about lactofree milk?
should one leave it exclusively for binge days
or its ok to use it every now and then?Also, what is the effect of almond butter on liver?
Is it ok to cook everything on ghee all the time?
Looking forward to your comments and thank you so much in advance!super happy with your book, what a tremendous input!
fat burns fast
thank you so much!
Began reading the book on Saturday, April 2nd, and started trying to put things into action today. One question that I can't find an answer to: Why are oatmeal/granola bar forbidden?
Main reason I ask, I began exercising last August in earnest, and firmed things up a bit, but I haven't seen much fat loss. I started at 185 with little muscle and at the beginning of March I was still 185, but with a bit more strength. In the past month, I began eating oatmeal for breakfast at 5:30am with a granola bar snack at 9:30 and 2:30 and usually chopped spinach, bacon and feta on onion flatbread or naan for dinner around 6:30 and then nothing for the rest of the day.
And out of nowhere lost 10lbs.
Was it just the regular meals I was eating that caused the drop? Previously, I didn't have a set eating schedule, I would grab what I could when I could, but never fast food and usually low-fat whatever it was. (I could keep up with that at least)
"Slow Carb" works by keeping insulin levels low. It avoids foods more likely to be stored as fat, and allows enough calories to keep metabolism high. I'm not sure why you're asking about a diet that has nothing to do with SC, but I'll be happy to comment.Oatmeal and especially granola bars are forbidden on SC because they're grains. Whole oats aren't as bad because the soluble fiber slows the impact of the carbs, but few people eat them plain, most throw high-sugar items on them like raisins, brown sugar, etc. Further, eating grains at breakfast makes it less likely that people eat a good protein. So, to keep things simple, SC limits all grains, and oats are a grain. Granola bars, especially store-bought, are crap. Sorry to be blunt, but if you read the ingredients and note the carb and sugar grams, you'll see that all of them have a ton of sugar in proportion to any "nutrition" and will spike your insulin levels. If you *must* eat a bar for convenience, check out the low-carb protein bars usually sold in places like GNC.
As for your daily diet, that doesn't sound like a lot of food for someone weighing 185. If you've got 1200 calories there, I'd be surprised. (Use something like FitDay or SparkPeople to track actual calories.) There was no magic here, you lost the weight because your calories are low. If that's working for you, go for it. But I find that over time my metabolism slows and weight loss ceases.
It also sounds like what you're doing is "Intermittent Fasting". If you google that term, you'll find references to different strategies of limited time fasting (14-16 hours a day or even every other day without food.) There is some research to back up that way of eating and resources on doing it right if you find that works for you.
Lastly, if you aren't doing SC, then this probably isn't the best place to get information for your diet. SparkPeople has forums with all types of diet plans that people follow. If what you're doing is working, it might be better to find a tribe of like-minded people and compare notes. Otherwise, try SC as he wrote it, see how it works for you, and come back and report results/questions. Good luck!
Huh. One of the things I miss most is my old mid-morning snack of 1/4 cup of dry steel-cut oats. No sugar, not even cooked. People think I'm crazy for eating them, but I love them.
Thanks, the reason I brought the non slow carb bit was just as prior experience and a bit of explanation for the question. What I was eating was a conscious "diet" in the "I'm eating this too loose weight/gain muscle/etc" sense. It was just a plan to keep me eating as, for years, I never ate a real breakfast or lunch while at work, I just grazed on what was available in the office and then ate a huge dinner. That was just a bit of a plan to be less hectic.As I said, I just started reading the book on Saturday, so there hasn't been much research time for me. I'm the kind of nerd that needs a solid wall of information and instructions outlining the yes and no columns and reasons for both.
As for what Tim wrote in the book about Mexican food being pretty conducive to the Slow Carb diet, I've been a bit confused. Maybe it's a lack of variety or experience on my end, but my understanding of Mexican food is a lot of meat in/with corn flour tortillas, rice and some veg. He mentions replacing the rice, but no mention of tortillas. Aren't they considered white carbs or are they cool?
Very helpful comment. Thank you.
I find it hard to eat 4 meals a day. Is it necessary to eat 4 meals a day to loose weight, if I stick with the other meals?
Just tried the Beef & broccoli stir-fry with beans today. Used pinto beans and Adobo seasoning with some pepper added at the end. Very tasty and will continue experimenting.
Hi Tim & Charlie-
I dont like eating much first thing am and i also struggle to eat enough meat on the diet. I know you mentioned protein shakes helped your dad — but then i also read that any dairy based products were potentially problematic so I'm confused?? I went searching amazon for a high protein drink that has no sugar and I found the product Zoic at amazon.com but it has proteins from dairy/milk. Can i still use this without worry?
on the box the number one ingredient is purified water but it also says the protein comes from "milk protein concentrate, whey protein concentrate, and soy protein isolate. Below is the product info I copied and pasted, and also the link to the product on amazon…please let me know — i dont want to be following the diet for weeks only to find out that this was a mistake (!). It seems all products like this have protein from dairy. I wrote to the company that makes it and they said it was good for low carb dieting but didnt have any info on using it with the 4-Hour Body diet. Thanks.
Nutritionals Per 11 FL OZ (325 mL): Calories 100 (Calories From Fat 5), Total Fat 0.5 g (Saturated Fat 0 g, Trans Fat 0 g), Cholesterol 10 mg, Sodium 160 mg, Potassium 170 mg, Total Carbohydrate 9 g (Dietary Fiber 5 g, Sugars 1 g), Protein 15 g, Vitamin A, Vitamin C, Calcium, Iron, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin B7, Vitamin B5, Phosphorus, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum
%0 -
Can i take a pre workout, like NO explode. or 1MR on the Slow Carb Diet.
you advice not to drink milk, what about low fat kefir?
Hi, can anyone help with constipation?! We've been following the book, eating loads of vegies etc… the only thing that seems to help is a smoothie on cheat day
Any suggestions gratefully received.
Try taking psyllium husk capsules twice a day. And try adding more fresh vegies. I am eating more lettuce and cabbage. It has helped some but certainly not ideal yet. Does anyone else have any other ideas to help us?
Hi, I'm starting the diet on Monday and am excited to get started. I'm 54, so I'm not sure I can see the same results that everyone else saw, but I'm committed to following Tim's guidelines to a T, so I'll be the old guinea pig! Here's my question – after years of dieting, I'm really used to eating several times a day – I take a meal and eat half of it, then eat the other half about an hour and a half later. Would this practice mess up the diet?? Thanks!
It says you can use Pesto. Doesn't pesto have cheese in it?
Where does popcorn fall in this slow-carb diet? I live in Senegal, West Africa, and have VERY limited access to good snacking foods. Help!
Jules, this is phenomenal! I have been in love with the slow carb movement since I read Tim's first blog about it and it's awesome to see some creative recipes! The first time I tried the diet plan I lost about 20 lbs and it started quickly. I am a 26 year old female at 5'8″ and when I started I was about 165 (size 10). I tried to workout as often as I could (job and schedule permitting) but I still only maintained lifting twice a week and cardio twice per week, at best. Very quickly, however, I noticed that I was losing the cellulite on the tops of my thighs. Now, I don't have any – aside from some on my tush but I'm down to a size 6 I have been off of the diet for a few months and have actually kept the weight off, still eating healthy here and there but I definitely had my bad weeks too. I also haven't noticed any muscle loss or fat gain, I still kept my average gym regimen here and there. I am back on the diet again starting this week because I saw such phenomenal results the first time (and I really do need to get that last bit off my tush;)
My daily meal plan is as follows;
Breakfast: 1 or 2 eggs (whites, no yolk) with half of a large avocado and a double Espresso with 1/2 cup of nf milk
Morning snack: handful of raw almonds
Lunch: chicken breast (that I cook the night before on my little George Forman grill) and sauteed cauliflower with hummus
Afternoon snack: half of a zucchini sauteed
Dinner: grilled chicken breast with homemade hummus and sauteed vegetables. Sometimes I will add a fresh salad to this with olive oil and vinegar.My homemade hummus is incredible! I use an entire can of garbanzo beans, two tablespoons of olive oil, three cloves of garlic, roasted red bell pepper (bought jarred from the store), a little salt and a pinch of Worcestershire sauce. I also drink a little over half of my body weight in ounces of water (70 oz) throughout the day and have the occasional glass of red wine in the evening. So far, I've lost about three lbs this week and am looking forward to seeing the results of my committed second round. Thanks for the great recipes – keep them up because I am really looking forward to trying these.
Coconut milk, yes or no?
Hey Tim, I am excited to say I'm finally giving the Slow Carb Diet a shot. Really excited to see the results. I'm 24 204lb, 5'10″ and about 24% body fat. I read the book in December and wanted to go for it, but my wife didn't and she was like heck no we're not eating just beans and meat. She's blessed with a super metabolism or something because she eats the same food and volume that I do but is 5'7″ and 112lbs. Anyways, she's pregnant now so I'm getting her craving food and cooking my own slow carb meals now. I'll send you some rad before and after pictures.
Hi – Just checking back in – no one answered my question about splitting meals in half and eating every couple of hours, so I just tried it on my own to see what would happen. Fabulous results – a loss of 4.4 pounds in one week, after a fairly radical cheat day (4 beers, 4 slices of pizza for dinner – Heaven!!!). Anyway, a menopausal 54-year old woman is loving this diet! So Ladies, have no fear, even if you're a little bit older – this diet CAN work for you! Follow the book to a T and don't cheat.
She's hot!
Ugh… I wish I knew what was wrong with me here!! I am a 43 yr old Female, I've always been 92 lbs,(until the last 3 yrs) I'm 5′ ..I am on a lot of strong narcotics, due to several back surgeries (6 yrs of them) 3 yrs ago I was on a new medication, I basically vomited almost every day, and when I stopped taking it,I blew up by 40lbs, (yea drastic) also I was drinking a caffinated diet soda, and switched to non-caffiene diet soda, (thinking it may have something to do with the weight?? idk) so 3 yrs later,I've bought the 4HB book,doing the low carb diet ,going in to wk 3, I've lost only 3lbs,SO FRUSTRATED!! I can't do much excersise, but walk as much as I can (weather permitting) my cheat days I only gained up to 2lbs, & dropped it by 2nd or 3rd day back,I've added a protien shake in the morning,and cut out lunch (too much food for me to consume..I'm not a big eater)I eat more now,than I ever have,but the right stuff…I drink a ton of water all day, and most meds are taken at bedtime, and I've also added Potassium,Calcium,Magnesium vitamins …PLEASE HELP !!!
Well, I don't really *like* this slow-carb diet, but it works fine – I've lost 8 pounds in 2 weeks. I like Ms Jules ideas about cooking – these little tricks with spices are what keeps me going.
One of my go-to favorites is red beans and sausage. Take 2 cans of light red kidney beans, rinse, rinse, rinse, then drop them into a blender with a cup of chicken broth and pulse them until most of the beans are broken up and you've got plenty of paste. Dump that into a bowl, add 1/2 chopped onion, 1/2 chopped bell pepper, a large celery stalk chopped, stir then add spices. You can use cajun seasoning – Chef Paul Prudhomme Seafood Magic is dreamy and not salty – or you can start adding your own ideas. You can't go wrong except don't use soy sauce, ugh. Basil, thyme, salt, pepper, oregano, cumin, chili powder, onion powder, garlic powder – go for it!
Then I cook off a pound of chopped smoked sausage – Hillshire Farms Smoked is OK even if too turkeyish. Throw it into a hot skillet so you get a little burn on the outside, maybe add a little oil to the pan. Drain and add to the beans, then slide the bowl into the frig so you can scoop out a small bowlful anytime you have to eat. Its a feel-good dish and effective.
Good luck and be strong!
Loving 4HB.
There are a world of options out there for people to get creative delicious delivery of the SCD (read: recipes) – i know YOU know this…. scrolling through blog comments and trolling for recipes written in a variety of formats, styles and voices doesn't seem very efficient. I have some ideas, especially for some interesting ways to deliver the content. hit me back if you want to chat.Thanks for what you do.
Hayden -
Tim, Thanks for the work you've put into this.
I see you've got some tips on how to keep on the 4 hour,
but I was wondering if there's some recommendations you can
make other than broccoli, cauliflower, spinach or other cruciferous veggies.the reason I ask this is because the foods of this diet are known to
make ejaculate taste more unpleasant.especially without fruits in the diet to help compensate for a diet
rich in fish, meat and these plants.in other words, is it possible to maintain the 4 hour diet without negative
effects on ejaculate flavour/scent?-
@ Maven;
I assume you are referring to pineapple and orange which are both well known flavour boosters. Fear not, there are others, but I can't say how they compare. This is an experiment worth running!
That being said, try adding parsley or wheatgrass to your diet.
Cinnamon is very much worth a try and no great hardship to add to food. Personally, I'd go with any of the pumpkin pie spices, like cinnamon, nutmeg & cardamom. I hope this helps in some way.I've never had an issue with "bad" tasting ejaculate, but I have a man who doesn't eat junk food. Perhaps there's something to that.
I have been on the slow carb diet for a couple of weeks now. I am not a huge fan of beans but I do like chickpeas. Can I eat them? They also have tastybites chickpeas which come in a pack.
Can i continue to eat these?
Thank You
@Jon – Chickpeas are listed on page 98 as one of the "Domino Foods" that can easily lead to oversnacking.
That said, the reason hummus gets such high praise in the dietary world is because it is complete vegan protein source. The combination of chickpeas and tahini, the two bulk ingredients in hummus, supply all of the amino acids needed by the human body.
Don't believe me? Listen to Alton Brown: http://www.youtube.com/watch?v=FXzaLjPdSt4 (jump to 8:00 for the nutritional bits, along with a delicious salad recipe)
HI – someone asked earlier about TURKEY….can it be incorporated in the diet and if not – why??? I've been using turkey bacon and thought it would be ok…..
Also – if I follow ALL the rules but still have a reg. latte with milk in it in the AM – is that drastically going to curb the weight loss?????
Please answer regarding the Turkey!!!! -
any thoughts on non-soy Shirataki noodles?
apparently zero net carbs, and very low calories -
Tim – love your blog and your book! However, I'm trying to bulk up, and am confused by a recipe that you have listed in "Occam's Protocol I" where you list one of the ingredients as "orange-flavored cancer powder". What exactly is that?
I ate according to the diet three days, and when I woke up today, I found my belly hurting me, and now in the evening I feel very tired, I tried to sleep and felt cold, when I woke up I was feeling very hot. It's certainly a fever.
Experience end.
I have had the exact same experience. I started feeling weak from Day 3 onwards but was persistent on the diet as I was told by a few friends that that feeling subsides. On Day 5 of diet, I started feeling stomach cramps, chills, and a fever.
I am not sure if its because of the diet but I dont think I can afford to take that chance.
OK I stand corrected. Here are all the symptoms that I have experienced in the past 2-3 days: fever, chills, headache, minor nose bleed, stomach cramp, constipation, decreased urine output (I know I have been urinating less).
As it turns out, all these symptoms can be explained by dehydration. I was drinking the standard 6-8 glasses per day which did not seem to suffice. I guess I made the rookie mistake of not drinking enough water.
Given how I felt today, I am not sure if I can afford to try out the diet again for a while, since I will be extremely busy for the next few weeks and cannot afford to lose days of productivity as I had today. But hopefully, others can benefit from my experience and my mistakes.
I am just starting out on my journey with the 4HB and wanted some useful and helpful hints for adding flavor. I can't wait to try the suggestions. More recipes would be appreciated.
I had a question about the beans. Tim recommends canned beans to start out with and I was wondering if the Progresso High Fiber Three bean chili with beef soup is good to eat. I mean would this be part of the plan? Thanks.
Anyone else experience constipation on this diet?? If so, what did you do about it?
1) Are onions OK? I ask because they are white.
2) Any special considerations for men over 40% body fat? I mean, as far as circumference measuring, bioimpedance, supplement dosages, special supplements, exercise, etc. I am a 45-year-old man, 6'2″, over 360 lbs. I'm pretty sure I'm over 40%, judging by the pictures in the book, but I won't have a more accurate number until my monitor arrives.
Hi Avery, I hope these answers will help:
1) Onions are totally fine, as is cauliflower.
2) Stay on the Slow-Carb Diet for at least 8 weeks before making any other big behavioral changes, such as kettlebell swings or working out regularly (And yes, I am advocating that you DON'T exercise for two months). The foods you eat will have the biggest impact on your body's transformation, and making more than one big change at the same time reduces the likelihood that you'll be able to adhere to the diet's protocol.
Best of luck!
- Charlie
Thank you, Charlie! I love onions.Also, you make a great point about not trying to change too many things at once.
On constipation, whenever you're eating a ton of fiber (which, if you're following this diet, you most certainly are), you need to follow it up with a ton of water to keep things "moving". Otherwise the fiber can actually make things worse for some people. I've also personally found that upping my fats helps quite a bit.
Just started the slow-carb diet about a week ago. Already love the results. I have hummus & I would like to eat it, but I like it with some kind of chips or crackers (ie something salty). Is there an alternative out there?
Chickpeas/hummus are more of a Saturday cheat meal. I would recommend making a hummus lookalike using some beans and tahini…..pinto beans work pretty well for that.
Hey, will a smart person please tell me why tim said that the china study- in linking animal protein to cancer- was not quite right?
I've been doing 4HB since January. Pretty happy with it. Have lost ~19 lbs. BF has lost 35.
It's warmed up here in the last 2 weeks and I suddenly have NO appetite. I am barely able to make it through breakfast. I get up at 8am, and I usually am finishing my breakfast beans at about 2pm. I don't want to eat lunch at all. I have an appetite for dinner, at least.
Am I going to screw up everything and stop losing fat completely? Should I force myself to eat, or should i just listen to my body and start eating again when I'm hungry?
If one can't eat much, is it better to just eat the beans, or the meat, or what?
I plan to start the slow carb diet next week (on vacation this week and I don't have control of the food). I have two questions.
1. I have had gastic bypass surgery (life saver!) and am struggling with the last 20 pounds. This diet is right up my alley. However, I am not able to eat large amounts at one sitting. I know the book says if you are hungry, you aren't eating enough but you should only eat the 4 meals per day. Is it okay to space it different and eat every 3 hours, but smaller amounts at each sitting?
2. I'm confused by the "no dairy" but then it mentions cottage cheese. Isn't that considered dairy?
Thanks for any help.
There are a few things in the book that I really don't get, regarding diet.
Apparently coffee should have NO MILK. But it's OK to use a little bit of cream? Does anyone know why?
Legumes/beans are so highly regarded in the book, but in a couple of places it mentions that chickpeas can be bad in large quantities without any further explanation. Why is this? And how much is too much? As someone who really loves to cook, chickpeas are much more interesting than black beans.
Hi Tim;
Thanks for being the guinea pig. Your info is beyond good.I'm both a wild food nut and a bean/legume lover, so I am really enjoying this 4HB eating method. Here are some of the things I gather from my yard to enhance my meals:
Sumac- wicked good as a roast pork rub- (I pick the red "fuzzy berries" and grind)- lemony
Sorrels and Docks- Dandelion-like greens with great bitter qualities (I happen to think that bitter greens are one of those things we have "lost" that our ancestors used regularly)
Milkweed flower buds- looks very much like broccoli, only sweeter
Spruce tips- those bright green, tender tips that form in late spring- very citrusy
Stinging Nettles- I make a cheeseless pesto out of them which has been great on the veg
I could go on, but I'll spare you. Please, please start a FLAVOUR FORUM! I've been reading such great ideas from posters in this thread.
I'm confused. I read a blog about the Paleo Diet and not eating legumes, and now here I am reading about eating them. Which do I do?
Quick questions: I truly hate beans of any sort. Is it absolutely necessary to eat beans? Are prawns or shrimp acceptable?
Can someone please help me! I have bought the 4HB audio book which I absolutely loved and I want to start immediately on my post 4HB life. However I am completely lost trying to find the info i need on this site ie the PDF that Tim says he will refer the reader to at a later time during the book. Im just going in circles here reading more blog posts. I want info on excercises and shopping lists and…do these things actually exist or must i listen again (for the 3rd time) to my 3 disc set and write everything down? And if so what about everything that he says he will 'discuss later' and doesnt seem to? I find this website/blog vortex to be quite confusing.
is tofu allowed? i read through hundreds of post and can't find a definitive answer. tofu doesn't have many calories- 60 per serving. 7 g protein per serving & if i eat the whole box in for two meals, its only 300 calories & 32 protein.
is TOFU allowed on this diet? thanks!
no, neither tofu nor any other soy products are allowed on this diet. I BELIEVE Edamame is okay but anything else is off limits.
I'm on day 3 of the 4HBD and wondering if coconut milk is allowed on the diet?
Honestly, the whole thing that bothers me about the diet is that i lose the appetite to eat the same thing over and over again hence my meals get smaller and smaller making me hungry for other foods other than what's prescribed for the diet.
you need to switch up your proteins. Try and have chicken, steak, fish, or different types of burgers.
sides are easy because they are veggies – broccili, spinach, mushrooms, string beans, are all great with garlic and olive oil.
for the beans roasting them with rosemary and thyme or making a tomato based sauce sauce with white beans is great. another awesome item is red lentil soup and its easy to make.
read the blog there a lot of idea here. switching the proteins is key.
I just finished my third week. No weight loss BUT… my body fat has gone down about 2-3%! I see this as being more significant than weight and my clothes are more loose.
There is something TO this.
Now, does anyone have any recommendations for "cheat day"? I often feel sick on it. I think it's gluten and sugar that are killing me at these times.
So who has some good ideas for great calories without gluten or sugar (or let's say LOW gluten and sugar)?
hi cherie! im also on my 3rd week & could tell my body looks different but no weight loss! its a little discouraging because you read about all the people who are losing a few pounds each week! but im not going to give up just yet….
Hi guys,
Love the idea of the slow carb diet but there are so many unanswered questions about what you can and cant eat. I think its important for readers to be 100% clear on this. Is there a comprehensive list, that would save about a million emails being sent all the time. I think the information in the book about what you can and cant eat is inadequate considering the in depth technical information about the other stuff that I'm not even going to read until I have the low carb diet sorted . Tim mentions that it's not meant to be fun but I think most people interested in the book will be looking at changing their lifes by starting with the low carb diet and considering you will be thinking about doing this for the rest of your life, shouldn't it be fun and comprehensive?. Love the eat what you want days that's easy but if we are eating food we shouldn't on the other days then we need to know about it. For example can we have the following:
- Baby coconut water? (full of potassium and great for re-hydration) If we could then that would be a great alternative to fruit juice
– Sweet corn?
– Sun dried tomato (im assuming you can have this)
– Pop corn?
– All white beans, harricot, butter beans etc are they all allowed?
– Can you eat the beef fat or does it have to be lean?
– Sweet potato? slow carb is this allowed?
– What about grass fed lamb?
– Ok so no fruit juice but you talk about grapefruit juice alot, can we have this or not dude?
- Is red water melon allowed?That's it for now, i'm sure others have their questions so please please please put up a list of what you can and can't eat.
Good luck everyone or if you know anything about it please reply.
can anyone tell me where the forum for "How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise" went? It used to be at the bottom of the page, like this page, but for the last two days it has been missing.
I would like to know, on the slow carb diet do I need to take all the supplements Tim talks about in the damage control chapter. You know the garlic extract, green tea extract alpha-lipoic acid ect.. to get results? also I don't eat meat, is it alright to drink a protien shake for breakfast made fromwhey protien? I'm sure I have other questions I can't think of right now. Any help is appreciated. Thanks, Joyce
Paleo was the next logical step for me. I do thank Tim for triggering all of this in me, I was someone who thought he was healthy but since losing so much fat I've realised I was getting more and more unhealthy as the years went on.
Rob Wolf's blog and podcast are fantastic.
http://robbwolf.com/ -
Thanks for the inspiration! I've been posting my recipe inventions as I make them up on my blog at http://bdweber.net/category/recipes/ – As of today, there are only two solid recipes up there, but I'll keep adding on as I come up with more.
One of my favorite hobbies is cooking. I love to get in the kitchen, slap a bunch of goodies together, and stuff myself till I'm big in the middle. Now that I'm in the process of changing all that, my creativeness in the kitchen has to change. I'm down from about 245lb to 232lb after 3.5 weeks Thanks again!
Hi, I just started the 4HB diet this week. It's been a challenge, because I LOVE carbs, particularly bread and pasta. I've read through this whole blog and noticed that back in May someone asked about non-soy Shirataki noodles, but no one seemed to answer. Traditional shirataki noodles have zero net carbohydrates, no food energy, and no gluten, and they are useful for those on low-carbohydrate diets. I was wondering if anyone knew anything about them, because I would love to be able to add these to my diet.
are lactose-free protein shakes ok in the morning? I really can't stand the taste of eggs let alone egg-whites
Just thought I'd share a quick and easy recipe for chicken that tastes great and doesn't compromise the diet! I usually cook at least a couple of pounds of chicken breast, so that I have easy meals on the go.
Cilantro Lime Chicken
3 lbs boneless/skinless chicken breasts
3-4 Limes, halved (depends on how citrusy you like it)
Handful of fresh cilantro (approx .5 cups), chopped
1/4 cup olive oil
.5-2 tsp chopped garlic (depends on how garlicy you like it!)
Dash of salt and pepper to tastePlace chicken breasts into 1 gallon ziplo-style plastic bag with chopped cilantro. Squeeze halved limes into bag, expelling all juice that you can and then leaving lime skin in bag. Add other ingredients. Seal bag and shake well, making sure to coat chicken breasts in seasonings. Let marinate 1-3 hours in refrigerator. Grill or broil approximately 6-7 minutes on each side, or until chicken is thoroughly cooked.
If I have time, I like to make fresh pico with chopped tomato, cilantro, onion, jalepeno, and lime juice, which I like to mix in with about a 1/2 cup of black beans and 1/2 chopped avocado. If I'm in a hurry, the chicken breast on a bed of black beans with a squeeze of lime is awesome! Add a salad and you have a perfectly balanced 4HB meal!
I was just wondering if there is any place where I could still possibly find a copy of The Slow-Carb Diet Cookbook Vol. 2 since I would really like to have it. I think it would greatly help my wife and I with the diet. We are starting it but keep running into the whole "Is it okay to eat this, or do we have to wait until our cheat day?" Also, any help with tricks to not let the diet be boring will be greatly appreciated. We really want to do this we just feel like we don't know what we can eat during the 6 days.
@Robert: Simple, really. I keep my diet down to lean meats (although sometimes I have bacon with breakfast), lots of vegetables, eggs, beans, and the occasional handful of almonds or beef jerky. I don't know if that helps, so consider that these are okay:
Eggs are always ok
Any beans or legumes are ok
Skinless chicken is ok (I'm sure some skin is acceptable in moderation, experiment with it!)
Pork is ok
Lean beef is ok
Any vegetables are ok (cruciferous are better – broccoli, bitter greens, etc)
Tomatoes are ok (yes, tomatoes are a fruit)
Lemons and limes are OK
Sauces with little to no sugars are ok (sriracha has sugar, but not enough to make a difference)
Seasonings – salt & pepper – are ok
Any spices are ok
Garlic is always ok
Cottage cheese is ok
Peanut butter or almond butter is ok, but not a ton of it (too many carbs)
Cucumbers and bell peppers are not directly addressed as savory fruits, but I've been eating them and losing weight, so I'd say they're OKAnd just to cover the other half
Any other dairy is out
Anything deep fried is out
Any grains are out – including whole grains like oats
Sugars are out
Fruits are out
Honey is out
Bread is out
Jelly/Jam is out
Donuts are out (had to put that one in here. they bring donuts in the office on Thursdays and I had to remind myself)If you're not sure where something goes on the list, it's probably not okay and should be reserved for cheat day.
I've been posting my own recipes on my blog and are open to your comments. Please check them out at http://bdweber.net/category/recipes/
Best of luck!
Other than cottage cheese, no other cheese is allowed on this diet? Not even sharp chedder cheese which has zero carbs and sugar???
Check the book! It comments not on carbs or sugar as being a problem with dairy. It does comment on *lactose* being a problem… additionally, the book comments on experiments done by TF and test subjects, which show cottage cheese as having significantly different impacts than other forms of dairy.
Thank you for your reply. I just ordered the book last night off of amazon. Will I be safe with whole eggs instead of just egg whites. Regular beef instead of grass fed organic? Bacon?
Hi, I just wanted clarification on why only one cup of avocados are allowed per day?
My wife and I are larger than most and we have been doing the 4HB plan for nearly 6 weeks. We are starting to lose faith because our weight loss started out great, then tapered and now last week we lost nothing – help! Lost 5 lbs first week, 3 the second, 1.2 the 3rd, 1 the 4th and nothing last week. We're only looking for 2 lbs a week loss not miracles. We are very strict with the diet plan, exercise with kettle bells and elliptical 3x a week for 20-30 min each time, and don't go too overboard on cheat days (2-4 lbs gained the next day after). Also we track water intake and are drinking 80-100 oz per day. I am 6 foot 3 inches and 210 lbs and am in shape/good strength – 52 yrs old (40 pushups and 210 bench press). My wife is a few years older, 5 foot 11, can leg press over 270lbs x 10 – strong for a woman, but she is 200 lbs – about 30 lbs overweight. We eat what seems like a lot and are full, but this week I counted what calories we are eating. She eats about 1,800 calories and I eat about 2,000, which is ridiculously low or so I think. Is it that we are not eating enough and how is the best way to get out of the downward spiral? Recently I we both increased calories another 200-300 per day and are not losing at all during this week. I even take cold showers 3 x a week and stack regularly (3xAGG & PAG at night). She doesn't stack, except on cheat day, but exercises the same as me. We keep reading the book to find out what we're doing wrong, but just can't see it – please help! We're getting a bit discouraged. We're doing the morning meal right, even with eggs and spinach. Chili stew and a homemade type of burrito bowl for lunches & dinners — only the foods on the list. We have 4-8 oz of Chianti at night sometimes – not all nights. We have nuts on occasion, but not to excess (100 calorie pack of almonds, etc.). Is there a way we can get some help from Tim on this one or is it obvious to one of you as to how we can progress?
Ken, I am no expert but 6′ 3″ and 210 sounds pretty lean to me! Do you have anymore fat to lose??? What is your body fat percentage?
I think that somewhere Tim says not all women can get away with cheat days.
Thanks Johnny, but that 210 is not all muscle – lol. I'm close to where I want to be, likely 195 or a bit less. I was at 219 and that was with a 40 inch waist, which is not healthy. We've increased our calories by about 500 per day (increased mine from 2000 and hers from 1800) and are doing better. We gained a couple of pounds at first but now are losing. I think if one can take a respectable underwear picture, then that's great. Like Tim says, 20 lbs of body recomposition makes a big difference. I think the biggest trick is to know where you need to be so that your metabolic rate doesn't shut down. That's what my data is telling me.
I recently discovered Rawmesan – nutritional yeast and Brazil nuts. I know, doesn't sound great but I can't seem to get enough! Maybe it's the salt? Seems like it would fit with the slow carb diet but wondering if anyone has comments?
Hi, I am following the diet and doing well, however i have really bad gas. i have been switching between beans and lentins but im wondering what causes the gas because i can see it will become a real problem!
has anyone else experienced this?
I have been dieting since Nov 1, 2010. Back then I cut out all my carbs, coffee, pop, etc..and stuck to protein and veggies. I went from 210 pounds to 175 by January 2011. This was all before even reading this book. Right now I am 180 and 5'9 in height. I still have stomach fat etc…so im not sure which diet might be the best for me. Am I in the still gotta lose a bit more weight zone and therefore use slow-carb diet or am I in the last ten pounds zone and use strictly protein and veggies?? Not really sure what to do. I want to get down to -12% body fat. My waist is 35 inches. Any suggestions would be appreciated. Thanks
2 Questions:
1. Athletic Greens every day or only on binge day?
2. Can't have grapefruit juice because of a medication. Any other suggestion? -
Dear Tim,
Can I use a dish with buckwheat in Slow-carb diet?
Buckwheat is very populyayarna in my country, unlike lentils … I can't found information acordind Buckwheat in paragrafs of your book wich talk about Slow-carb diet, only in the charapter about Sexmachine… The lentils is exotic in my country. I can got only old product and it is coast 10$ per kg.Dmytro,
Ukraine -
Tim (or readers),
After looking through the mass gain and fat loss portions of the book, I have a question about your adding 34 lbs in 28 days experience. What maintenance is required to keep that physique, or will it inevitably fade if you stop the "bulking phase" as you put it? Will the simpler regime of kettlebell swings and uncommon ab exercises be enough, or will I see a rapid decrease in size?
Seattle, WA -
I'm a newbie, just getting started with 4HB but I have a few questions which I was hoping you might be able to answer.
The book notes that one of the biggest missteps in weight loss is that people often don't eat breakfast within 30 minutes of waking up, so I'm doing my best to eat as soon as I get out of bed. Monday's and Friday's seem to be where I'm having trouble. It seems that you also recommend that you do your workouts before breakfast. How do you get a workout in (plus transportation time to the gym seeing as I don't currently own kettlebells yet) and still get breakfast in time?
Hollis -
I've been using Macadamia Oil for years now, but not until now did I realize how truly awesome it is from a health standpoint. I first found it in Hawaii from a company called Oils of Aloha. They have a bunch of awesome flavored oils and just plain, pure macadamia nut oil. I read that Tim Ferris gets his from South America, but maybe he didn't realize that you can get it fresh from here in the U.S.
I'm so glad I found this book! My mother is overweight and for years doctors simply told her to eat less. However, she eats very little, excercises constantly and continues to gain weight. She's tried several diets and the results have always been minimal. Finally, one doctor said she might be insulin resistant. This book clearly details how your body's metabolic system can function more effectively by linking protein with carbohydrates at every meal. Unlike other diets that ask you to eliminate carbohydrates, which is unhealthy, this book tells you how to effectively keep carbohydrates in your diet. Some great recipes are also included. This book is better than a diet! It tells you how to successfully boost your metabolism with the foods that you eat!
Tim (or anyone else who has knowledge) – I have taken to drinking a protein shake for breakfast every day as part of my adventures on the slow-carb diet. The question is do you have any recommendations on the best powder for the job, so to speak? I have tried various different brands and try to stick to those lowest in sugars and highest in protein. Is this the right way to go? Would I be better served actually eating protein instead? Maybe some other slow-carbers have some experience with this that they'd like to share with me. Much appreciated!!
Jo, I have also done the same and you are on the right path to stay away from high sugars and go for high protien. If you are looking for creative ways to mix things up just search 4HB protien shakes into youtube and you will find some amazing ideas. Hope this helps.
Tim, Up here in Alberta Canada I am on y second day of the slow carb diet… is fun and really easy however I hope I am following the diet correctly. I have a question that has bothered me for quite a bit…. coffee and cinnamon, do you add the cinnamon to the coffee before brewing?? or to your cup and if it is to your cup how much do you put in each cup??
I will have to re-examine your example of your low carb diet you give in your book to ensure everything else is being followed properly.
Thank you for your self experimentation! -
In the book it mentions that Thai food is option. Is it okay to have coconut milk/cream which is common inmuch Thai food? I guess because its white I've steered clear of it, but do love Thai food.
Yes, maybe next time I'll try this, its seems great…
Hi all,
-I don't eat eggs and bacon, so what should I eat for breakfast?
Try sauerkraut, refried beans, and any kind of lean meat you like better.
Ham is great or chicken of turkey sausage.
Has anyone been following the diet portion of this book for a length of time and found success? Just curios. Most of the posts above follow the same path wight loss for the first couple weeks but no follow up. I would like to hear some success stories from people who had a significant amt of weight to loose.
i lost about 20lbs and stopped. I was also doing some cycling. the diet works. i am actually going to start up again and try and lose another 5-10lbs. i was at 190 when i started and now i am at 170. i hover around that weight because i have not been so strict. i think you will also notice a difference in the way your body feels. more firm and less fatty.
it is not a difficult diet to keep because you are always eating and always full. the beans fill you up a lot and there are so many different ways to have them, i was only eating three meals a day and not the four it calculated out to be.
I lost about 40 lbs. in five months on the diet. (240 -200) I am very happy. I had my blood tested before and after and got body composition testing (bodpod) before, during and after. My blood numbers are much better – cholestoral dropped 40 points from 200 t0 160 and body fat went down from 28% to 19%.
Thoroughly enjoying the 4-hour body book and diet. Original from New Mexico and now in Austin, TX getting it shipped to me, a staple food for me has been Green Chile. I've been researching your site, but have not been able to determine if green chile is a match to your 'vegetable' category. I've made a killer very simple chili that maps to the 4-hour body diet provided green chile qualifies. Can you provide clarity here?
Lyn -
Did the almond milk question get answered?
I just bought the book and am loving it! It's says no soy milk, what about almond milk?
Thanks! Sammy -
Hi, Where do I find what quantities to eat? Im not sure how many eggs in the morn and how much veges and beans and meat so i just need some measurments. Thanks heaps
Depends on a couple of variables:
1. Eat 30g protein within 1/2 hour of waking up – I can eat something like 1/2 block of tofu, 2 whole eggs and a few pieces of meat to make up any differences. Or go just with the eggs and have 5 whole eggs (based on 6g protein/egg). Or something to that effect. I usually stir-fry those items with a mix totalling 1 cup of cabbage (red or green – both are good stir-fried), broccoli, and cauliflower OR 1 cup frozen veggies (preferably the slower carb versions – ie no peas or carrots or corn though I've done it if I'm desperate for veggies. Then I also have 1/2 cup beans – whatever kind you choose to have. I do find that I can skip the extra pieces of meat mentioned above if I'm having beans since I'm only losing 1-3g protein from animals and gaining sometimes more than that from beans. Typically, though I try to get my protein from animal sources and just use the beans as a filler for carbs.
*If I eat this amount of protein within 1/2 hour of waking then I rarely get hungry for at least 6-7 hours – though I only found that out by accident… I follow eating 3-4 times per day depending on when I wake up and how long I stay awake.
*If you find yourself tiring within 2-3 hours of eating up your carb intake a bit at a time until you find yourself energetic through 'til lunch.
2. Lunch and supper tend to be smaller portions (I go with the palm-sized/thickness portion version) for protein and the same amounts as breakfast for the veggies and beans.
3. Despite being a woman I can generally eat 2-3x the average male and this is one of the few meal plans I can follow without getting hungry on the portion sizes – God bless the beans.
4. I took 6 months easing myself into eating the beans and paid close attention to which bothered me despite the careful adding and simply eliminated those from my diet – no sense in suffering when lentils and other types of beans don't bother my system.
5. REMEMBER… you should NOT be hungry on this diet. If you are, you aren't eating enough protein and, possibly, enough beans. Start at the above levels and increase as needed (except for breakfast – Tim recommended that amount himself – though all humans are different and you may find that a few grams less or more works better for you).
6. Try to eat every 4-5 hours to keep your energy up and your hunger pains away.
Thanks for the info K-Lea! What portions to eat, was one of the questions I had. I have read the book, and enjoyed it, and I have been following the plan for about 6 weeks. I must admit that there is no way I could eat 5 eggs in the morning so I substitute 3 or 4 slices of turkey bacon for additional protein. I also prepare a variety of lentil dishes and keep them in the fridge. My current favorites are curried lentils or lentil soup, both of which I make from scratch… adds a little more variety to the meals.
The only issue I have with the diet is that I can't eat 4 meals in a day… I am fine with three… I don't know if this impacts the effectiveness of the diet or not. Perhaps someone can help me there.
BTW, I have not lost a lot of weight (maybe 10 pounds) but I can see that I am dropping inches (fitting easily into pants that previously were only on my wish list!)
Hey John V,
I truly believe 3 meals is fine so long as you don't get hungry; honestly, never feeling hungry can go a ridiculously long way to losing weight. I try to make sure I never get hungry which is why I have 4 meals on the days that I'm awake longer and only 3 when my day is shorter.
Don't forget to drink plenty of water or you won't lose much water weight (that's generally the largest/fastest weight loss when starting a diet); keeping hydrated will help immensely.
Also, forget the scale and pay attention to fat to lean body muscle percentages – the scale won't record much accurately because it doesn't take into account lean muscle gain and I cannot stress enough muscle weighs WAY MORE than fat! Or use the scale to supplement the body fat percentage measurements.
Love the book and the recipes/tips. Anyone have specific advice for transitioning from the Slow Carb to weight gain "Geek to Freak" program? There is a lot of detail in the book about both, but I've lost a ton of weight and am getting ready to switch to adding more muscle … and I'd love to hear any tips for the 1-3 weeks between the two? Slow adjustment? Fast? Add milk into 6 non-cheat days gradually? etc.
That´s right eating vegetables is a great way to have a healthy diet with a lot of fibre, interesting blog.
I ended up on this page in the hopes that somewhere on the site Tim had expanded his position on fruit since under the "Don't Eat Fruit" rule he says, "There are a few biochemical exceptions to this, but avoiding fruit six days per week is the most reliable policy." I don't want to avoid fruit six days a week, even if it means my weight loss will slow down.
I've made an expanded list of allowed foods based on their glycemic load because unlike Tim, I find the extreme limitations undermine my ability to stick to the larger plan. I'd like to add fruit and have found that the following fruits have a zero on the glycemic load index:
• Blackberries
• Black Currants
• Blueberries
• Lemons
• Limes
• RaspberriesI'm wondering if these are the exceptions to the rule he referred to? Also, there seems to be a lot of confusion about grapefruit. I believe grapefruit juice is only recommended for your *cheat* days.
I'm also confused about nuts. Brazil nuts seem to be recommended, as well as almond butter (on celery at bed time), and nuts as emergency travel meals, but they're not on the allowed list. I'm perfectly capable of limiting how many I'd eat ~ I'd just like to know what a healthy limit is.
P.S. Bananas and other tropical fruits tend to have the the highest GL. Apples are considered low but they're a 6 vs. the zeros I've listed above.
I have been on the Slow-Carb diet for almost a year and have lost about 35 lbs (28% to 20% body fat as measured by bodpod) My biggest problem has always been the fruit restriction.After reading your post, I bought a half a pint of blueberries and rasberries and ate them in about 90 seconds. I will try the zero glycemic load fruits you mentioned and see how it goes.Thanks!
I've been seeing a lot of debate and such with cheeses, and I'm still a bit confused. I like to have a big salad with a can of tuna for one of my meals, and a Caesar or Ranch type of creamy dressing goes best on it. I found a delicious one with 0 carbs or sugars, but "parmesan and romano cheeses" is the 7th ingredient. There is also cultured whey far down the list.
Nutrition info of the dressing: http://www.fatsecret.com/Diary.aspx?pa=fjrd&rid=1991305
If someone has tips for a better no-carb/no-sugar creamy dressing, I'm all ears (or eyes heh). Thanks.
1st let me say the diet has changed my life and my whole way of eating… I do see above that you spoke about Siracha Chilli sauce and Oyster sauce, both of those sauces have sugar listed in the ingredients (Which has been MUCH to my dismay) You would make my month if you told me these sauces are 100% okay on the slow carb diet…
If you ate drinking 6-8 8 or more ounce glasses of water, and are experiencing dehydration, please go to a doctor. Unless you're working hard physical labor in dry, hot conditions.
There is no way the diet is causing those symptoms itself. It may be that you got some kind of stomach ailment at the same time you started the diet, or there may be something else wrong.
This diet is so much easier to do than others I've tried. Having a limited selection to choose from makes it much easier to plan, and beans are so inexpensive that it keeps the cost down.
Also, the diet is working for me. I lost 9 lbs. the first week, and expect to lose a couple more this week.
Thanks, Tim!
I just started this diet. I'm very young (still in high school) and aiming to lose 50 pounds! I dislike eating boring meals and have come up with a couple recipes that I test on myself and my dad (who introduced me to the book, which I promptly read almost cover to cover, in under a day).
One of my recent creations is the Black Bean Chicken Burger, which I think is really freaking good. I brought it to school one day and my friend tried it and loved it, so it's not just "diet food" its just good food! Each burger is 15 grams of protein, with some beans to keep you fuller longer.
If you want to try it (and I suggest you do if you find yourself in a diet rut) here's the recipe:
-24oz chicken, shredded (I use canned breast meat and shred it because I'm lazy)
-1 can black beans (I toss them in a colander and rinse them, as Tim suggests)
-4 eggs (egg whites are acceptable too)
-3 stalks celery, finely chopped
-1/2 onion, finely chopped
-parsley flakes
-old bay seasoning
-curry powder
-pepperSuper simple: Mix the above ingredients together. I suggest using your hands as it works the best for me. Depending on how much flavor you want depends on how much of each spice you use. I use: 2 pinches parsley flakes, about 1tsp curry powder, and 1tsp old bay seasoning, with a couple cracks of salt and pepper.
On a heated skillet add a bit of olive oil and form a patty with your hands, add to the skillet. Flatten with spatula. Cook for 3-5 minutes and flip (this is really tricky cause if you aren't careful they will fall apart!), and cook another 3-5 minutes. Recipe makes about 8 burgers.
Top a burger with a chopped hard-boiled egg or two and a bit of salsa for a kick of heat and even more protein.
I eat them cold sometimes and they're yummy. Good for a snack or meal, just pair with a veggie. You can make all of them in about half an hour and eat for the rest of the week!I feel very proud to have created the above recipe, so please don't steal my thunder =/ If you try this and like, it let me know! =]
Quick check-in here: 48 years old, exactly 3 months on the 4HB, have lost 34lbs,over two full pant and jacket sizes, and doubled my strength as per measure using HCB for kettle bell swings. My wife is 47 and has lost 25lbs. 4HB is like magic (can you spell DGW?) – HOWEVER, I have stalled two separate ways, in interesting fashions: (1) simply overdoing beef has caused me to stall twice (no weight loss in a week) and (2) I've been using 1tbsp heavy whipping cream in my coffee with great results – one week I outsmarted myself and switched to lactose-free whole milk and STALLED – turns out that lactose-free milk is created by converting the lactose into SUGAR (12g!) and it was enough to throw me off. Apart from that this has been a dream, with so many positives in my life, and really only one down side – a bit more gas beyond what I had – but I feel like a million bucks. And I travel – this is THE eating travel solution. THANK YOU TIM – game changer, life saver.
Did the almond milk question get answer? I am a huge fan of homemade nut milks and was thinking of giving a try to this diet. I am vegan but thought that for 1 month could stand with free range eggs and pea protein on almond milk to boost the protein intake.
So I would appreciate a lot some light on this forgotten milk…after all almond milk is only almonds and water if you dont want to put anything else on it
Thanks -
Out of curiosity, if the only dairy and sugar I consume in a day is 1tsp Maple and 1tbs of Whole Milk with black tea, would that ruin the effects of the slow carb diet?
Do I absolutely need to cut that out???
If you can recall from the "4 hour body" book, Mr. Feiress talks about how changing only one of your regular meals to a slow carb diet meal will help you see results. However, the more adherence you have to the diet, the more drastic your results will be.
So to answer your question, 1tbsp of maple and 1 tbsp of whole milk should not hinder your progress significantly, especially if you follow the other aspects of the diet.
thanks for the reply. I see what you're saying. I suppose it can be any worse than the allowance of a couple of glasses of wine a night.
Breads that are made of just millet and flax? Or chickpea flour?
Any chance one can get away with enjoying something like that while on the SlowCarb Diet?
My wife is on slow-carb diet for the last 3 months, and I make bread of flax flour for her. She has it every day and it looks like it's ok for the diet.
I'm not sure where you are getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for excellent information I was looking for this information for my mission.
Can you do this diet as a vegetarian with eggs and a vegan protein powder such as sunwarrior brown rice protein mixed with unsweetened almond milk??
Advice would be greatly appreciated!!
Thank you! -
Just started the slow carb diet this week and already seeing results on the scale and on my body! Just a couple things I wanted to check on if are ok to eat: chick peas, sweet potatoes and honey?
Also, I do play sports, so was wondering on those days should I eat some carbs before?
PS: Love your books Tim, read them all!
i've seen others post versions of this question, but no answers. Are the following allowed (yes / in moderation / no) 6-days/week on the slow-carb diet?
* unsweetened almond milk
* coconut water
* low-fat coconut milk
* celery root (celeriac)
* beets
* parsnips
* chestnuts
* jicama
* winter squash (butternut, spaghetti, pumpkin, acorn, etc.)thanks
Is organic tofu and almond milk ok on this plan? I don't see anything in the book about either. Thanks!
can you have cheese while doing this?
I am new to the slow-carb diet but have long been dairy free. I drink unsweetened almond milk (or the unsweetened vanilla flavor) and am hoping it is allowed on the slow-carb diet?
Hi there,
I was just wondering about dairy products. I've never been much of a cow milk drinker, but I'm a big fan of Almond milk. Is this allowed on the slow carb diet?Cheers,
Sarah -
so now what do we do about red wine ??
I found the following in the above thread and thought it might be helpful:
Tim Ferriss — April 19th, 2007, 2:20 am
Wow! This post is getting out of control. I'll do my best to answer a few of these, but with the book launch (www.fourhourworkweek.com) coming up next Tuesday, I won't be able to give specific diet recommendations to each person. Grab the books I recommended, and you'll be set.
A few things:
1. Cody, excellent observations. I use vinegar on salads, cinnamon, and even lemon in drinks to lower collective meal GI. Smart lad, you are.
2. I never said you need to limit veggies to those I listed, but I've found that the more variety you try and build in, the less you stick to your diet. My diet is not designed to be fun — it's designed to be effective. Those four are the four I've found to be most tolerable when eating again and again. Feel free to substitute whichever you want, but some legumes are a good ideas for sufficient calories.
3. On MY diet (this is not to say it's for everyone), brown rice is not OK unless within an hour after exercise. Too calorically dense and still normally high GI. Some will disagree, but here's the thing. I'm not trying to get to 12% bodyfat (bf), I'm trying to get to 5-6%. This is HARD and requires that I be more strict that the average person.
4. This diet is great for gaining muscle. Just up volume and ensure you get a good amount of low-GI starches (organic whole-grain brown rice or quinoa; the latter is my favorite) after training sessions. Macaroni mixed with tuna is also a great bulking meal.
5. None of the supplements I recommended generally cause anxiety or insomnia. None are stimulants.
6. Fruit, and fructose, are not good for fat-loss diets — period. Fructose is easily converted into fat after it spills over from the liver. I eat one organic orange before sleep to increase HDL cholesterol, but this is not for fat loss.
7. Cheese (ideally low-fat), nuts, and occassional fried food (ideally without a ton of breading) are fine on this diet. Notice that all are protein-rich and low GI.
Buy the books! They're more comprehensive than I can hope to be on this post, and I apologize in advance if I can respond to more personalized requests.
Please help each other if you can, and thanks for the discussion!
Of course it was in 2007 so who knows, some things may have changed…