Recently I picked up the four hour body by Tim Ferriss. The main take away for me was the slow carb diet. The info covered in the book was very through and the research makes a lot of sense. So let’s break it down.
The slow carb diet consist of five rules.
1. Do not eat any white carbs
2. Do not eat any fruit
3. Do not drink your carbs
In the 4 hour body Tim explains how artificial sugars are worse than sugar. The best method on this diet is to drink plenty of water and unsweetened tea or Coffee.
Tip: Add some cinnamon to your coffee for added taste.
4. Eat the same meal for six days
5. Have one cheat meal day
Tip: During the week Tim suggest writing down your cravings as they hit so you can have them on your cheat day.
Tim breaks it down also to what foods you can eat to simplify the diet.
Here’s a sample food list.
(For 2 people – 1 week)
12 cans Black Beans (19fl oz/540ml)
6 cans White Kidney Beans
6 cans Lentils
2 bags frozen mixed garden veg (750g/1.9 pounds) – green,white beans, baby carrots
2 bags frozen green beans (1kg/2.3 pounds)
1 cauliflower head
1 broccoli head
5 boxes of chopped spinach (300g)
extra lean ground beef (500g/1.6lb)
sliced turkey x4 250g = 1kg (2.3 lb)
sliced ham x4 x250g = 1kg (2.3 lb)
1 block butter
2 packets (400g) turkey bacon – extra lean (just 1 g fat per slice)
3x 12 eggs
2x egg whites mini cartons
lemon juice bottle
We already have:
frozen chicken breast
frozen fish (salmon) fillets
2 large packets baby carrots
lots of great spices and herbs
Meal Help Resources
I found these links while doing some research to prepare. I plan on using some of the meals provided by these two links. I really like the pinterest board!
Tim claimed people have lost hundreds of pounds doing the slow carb diet. In my case I am more interested in reducing my body fat. Tim keeps his body fat around 10 %. In the four hour body book he breaks down body percentages to the point of when you see your abs which is 10%. Below are the charts from the 4 hour body site.
What should your body fat goals be?
The American Council on Exercise uses the following categories based on percentage of body fat:
Tim Ferriss Four Hour Body: Body Fat Goals
If obese, aim for 20%
If you have just a bit of extra padding, aim for 12%
Click here for a Large Blown Up Version of these Photos
If Obese, aim for 25%
If you have just a bit of extra padding, aim for18%
- Click here for a Large Blown Up Version of these Photos
Step III. Choose the Best Tool and Schedule a Session
- If your over 30% body-fat, avoid calipers and use DEXA, BodPod, or ultrasound, in that order.
- If you are under 25%, still aim for DEXA, BodPod, or ultrasound.
- If you cannot find these opt for calipers with a qualified professional and request the 3-point or 7-point Jackson Pollock Algorithm.
Find DEXA: About $49 use this to find a local center.
The body fat section really got me pumped up. I have never seen my abs ever. This diet claims to accomplish this and I am willing to try it. I plan on starting the diet on Monday along with a buddy of mine. My current weight is 196.4 at 25% body fat my goal is to be at 10%. I will log and journal my progress. Wish me luck!
For more info on the slow carb diet visit www.fourhourbody.com
What is your experience on the slow card diet if any?