4-Hour Body: The Slow Carb Diet

Because of my interest in productivity sparked by David Allen and GTD, I also had encountered The 4-Hour Workweek by Tim Ferriss. And while I really liked my job and wasn’t looking to Escape 9-5, Live Anywhere and Join the New Rich, I found lots of his life hacks helpful.

What I really appreciated about his approach is his relentless desire to get the absolute best results from the minimum effort.

(Note: commissions earned through any Amazon purchases are donated to support partial HELPcare Clinic memberships.)

So given my newfound interest in a total body makeover (and Lisa’s frustration with the Trim Healthy Mama Plan), I checked out The 4-Hour Body.

This book is the result of Ferriss’ constant self-experimentation and measurement of results, to the point of eating two different ways on consecutive weekends, and weighing the resulting excrement. Or buying an ultrasound device that enabled him to make precise body fat measurements.

I figured I could learn from his experiments and recommendations.

So Lisa and I tried what Ferris calls The Slow-Carb Diet – Better Fat-Loss Through Simplicity. It’s all summed up in five simple rules.

  • Rule #1: Avoid “White” Carbohydrates – bread, rice, cereal, potatoes, pasta, etc. Cauliflower is the only exception.
  • Rule #2: Eat the same few meals over and over again. Mix and match from three groups that include proteins (eggs or meat), legumes (beans), and vegetables (spinach, broccoli, cauliflower, green beans.)
  • Rule #3: Don’t Drink Calories. No milk, soft drinks or fruit juice. Limit cream in coffee to two tablespoons.
  • Rule #4: Don’t Eat Fruit. Heads of dietitians everywhere are exploding at that one. As Tim says, though, my northern European ancestors didn’t get fruit in the winter, and yet here I am today.
  • Rule #5: Take One Day Off Per Week. On “cheat day” you can (and should) forget Rules 1-4, and eat whatever you want. Maybe even eat until you’re feeling a little sick.

We found the idea of a cheat day extremely helpful. Tim says it’s good for jolting your system, and preventing your body getting into caloric deprivation mode, which slows your metabolism.

But just from a psychological perspective it’s also great. As he says, when you go “on a diet” you will eventually binge. Why not schedule it in advance? Then you aren’t demoralized by failure.

Also, it makes it easier to comply during the week when you know you have cheat day coming. If you say, “I can never have ice cream again!” it seems onerous. Saying, “I can’t have ice cream now, but I can on Sunday!” is doable.

Tim also recommended getting at least 30g of protein within 30 minutes of waking in the morning. Lisa doesn’t like eggs, so she typically got hers from a protein shake.

For me, at least six days a week, I would scramble these together in a skillet for breakfast :

  • 3-4 eggs
  • 3 strips of chopped bacon or some diced ham
  • A handful of spinach
  • 1/2 cup of black beans

After this was cooked and on my plate, I typically topped it with salsa.

Lisa had a harder time with this diet because, unlike the Trim Healthy Mama Plan, there wasn’t a cookbook to help with dinner planning.

But while she only lost a pound per month with the other diet, she lost 10 pounds in three months on the Slow Carb Diet.

I continued to lose weight, about 10 pounds, during this time. But it was probably 15 pounds of fat loss, offset by muscle gain.

In my next post I’ll share what I learned about building muscle through this book , and how that got me started for the first time on a weight-training regimen.

See the whole series about my health journey. Follow along on FacebookTwitter and LinkedIn.

Top SMUG Book Recommendations

While we have a SMUG book store that I plan to reorganize and upgrade, I wanted to take a moment to highlight three books that most professionals thinking about applying social media will find particularly helpful.

Getting Things Done, by David Allen, is my absolute first recommendation, particularly if you just don’t think you have the time or energy to fit another thing, social media, into your already overcommitted life. This blog started out as a way for me to learn about blogging, and Getting Things Done (or GTD) was a key element of my posts for the first year or so. Just type “GTD” in the search box at right and you’ll see several of those posts. A good way to get an intro to GTD, before you buy the book.

On a similar topic, I recommend The 4-Hour Workweek by Tim Ferriss, particularly for his observations relating to email and meetings. He’s snarky bordering on sarcastic and I don’t buy into his “new rich” goals for life, but he has some excellent and immensely practical observations on how to get the most out of your work time.

Finally, on a more theoretical note, I offer Free: The Future of a Radical Price by Chris Anderson. This book won’t help you swim through the torrents of email and other commitments, but it will give you perspective on how and why it makes economic sense for services like YouTube, Facebook and Twitter to be free to users. And it may help stimulate your thinking about you work or business, and how you can incorporate free into your business model.

I’ve reviewed each of these books in more detail here on SMUG, so look in the book review category for background. If you click the affiliate links above and buy the books, SMUG would get a dollar or two. But if you have an Audible.com account, you can get this last book for free. The other two also are available on Audible.com, which leads to no SMUG kickback. It doesn’t matter to me…get them however you would like, but I really think you’ll find these books helpful.