Q: Does This Specific Diet Blueprint Make Sense?
A: Yes it Sure Does and Here’s Why…
Better Fat-Loss Through Simplicity
It is Possible to Lose 20 Pounds of Body-Fat in 30 Days by Optimizing any of Three Factors: Exercise, Diet, or a Drug/Supplement Regimen.
Twenty Pounds for Most People Means Moving Down at Least Two Clothing Sizes, Whether That’s Going From a Size 14 Dress to a Size 10 or From an XXL Shirt to a Large.—
Simplicity is Sexy!
There Are Just Five Simple Rules to Follow
Please Read Each Tab Below:
RULE #1: AVOID “WHITE” CARBOHYDRATES.
Ricardo Arias – 410 pounds to 211.6 pounds, for a loss of 198.4 pounds. But is he an anomaly? Sidenote: the black pants in the after pic (56 portly-long/60+ inch waist) fit him tightly at 410.
Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of finishing a resistance-training workout: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned foods and anything else white, you’ll be safe.
Just for fun, another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again, a common trick), combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes. That’s right— it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.”
Don’t eat white stuff unless you want to get fatter.
RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won’t make you fat. Mix and match from the following list, constructing each meal with one pick from each of the three groups. I’ve starred the choices that produce the fastest fat-loss for me:
ORGANIC 100% Is Preferred!
Proteins *Egg whites with 1– 2 whole eggs for flavor (or, if organic, 2– 5 whole eggs, including yolks) Pasture Raised Eggs Preferred.
* Free Range Organic Chicken breast or thigh
*Beef (preferably 100% grass-fed)
* Fresh Wild Caught Fish,
* Protein Shakes Use FORM
*Lentils (also called “dal” or “daal”)
*Organic Black Beans, Pinto Beans, Red Beans, and Fermented Soy
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Asparagus, Peas, Broccoli, Green beans, Zuchinni
Note: and You Can Take Up to three SOUL, and two CORE per day and drink a FORM shake for breakfast and or lunch if you are in a pinch..
TAKE CORE AND SOUL IN THE MORNING AND NIGHT TO GIVE YOU YOUR DAILY VITAMINS, MINERALS AND FREE-RADICAL FIGHTING ANTIOXIDANTS FOR OPTIMAL ENERGY, REST AND CELLULAR RESTORATION. TAKE FORM IMMEDIATELY AFTER A WORK OUT TO FORTIFY YOUR BODY WITH COMPLETE PROTEINS, IRON AND AMINO ACIDS FOR POWERFUL GAINS AND REJUVENATING REPAIR.
Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries, potatoes, or rice. Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $ 1– 3 to substitute at a restaurant, consider it your six-pack tax, the nominal fee you pay to be lean.
Most people who go on “low”-carbohydrate diets complain of low energy and quit because they consume insufficient calories. A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. If you really get desperate have a little Quinoa, its a seed not a grain.
Eating more frequently than four times per day might be helpful on higher-carb diets to prevent gorging, but it’s not necessary with the ingredients we’re using. Eating more frequent meals also appears to have no enhancing effect on resting metabolic rate, despite claims to the contrary.
Frequent meals can be used in some circumstances
Adjust your meals to fit your schedule, but make sure to have your first meal within an hour of waking. Meals are approximately four hours apart.
7: 00 A.M.— Breakfast 11: 00 A.M.— Lunch 2: 30 P.M.— Smaller second lunch 6: 00– P.M.— Recreation or sports training, if scheduled and then Dinner 8: 30
Bed by 11:00 P.M. NO LATER NO EXCEPTIONS
Glass of Organic red wine and Discovery Channel before bed if you must
Here are some of my meals that recur again and again: • Breakfast (home): Scrambled pour-able egg whites with one whole organic egg, black beans, and mixed vegetables warmed up or cooked any way you can.
*Mid Morning SOUL For all your EFA, Vitamins, Minerals and Amino’s
• Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
(Afternoon Snack SOUL and CORE 30 minutes later
• Dinner (home): Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables. Just remember: this diet is, first and foremost, intended to be effective, not fun. It can be fun with a few tweaks but that’s not the goal.
LOOK FOR NUMBER 9 on and off Cheat Days
When you buy your lemons or any other produce, look for a sticker number (PLU number) that starts with 9. This signiﬁes that it was grown organically. This is most important when consuming the so-called“Dirty Dozen,” which have the highest levels of industrial chemicals when grown conventionally (not organically). Eating any ﬁve of the below 12 will give you a liver-spanking 14 pesticides. Here are the bad boys for 2012, listed in descending order:
1. Apples (92% contain two or more pesticides)
3. Sweet bell peppers
4. Peaches (“As a category, peaches have been treated with more pesticides than any other produce, registering combinations of up to 57 different chemicals.”)
6. Nectarines (imported)
11. Blueberries (domestic)
Purchase an Ozonator Here and Clean all that crap off FAST.
- Purchase Your Multi Purpose Ozone Veggie Washer Here (<–affiliate link)
THE CLEAN 15
Conversely, eating from this list, even if the produce is conventionally grown, will cut your pesticide intake up to 90%.
2. Sweet corn
6. Sweet peas
11. Cantaloupe (domestic)
12. Sweet potatoes
These two lists are compiled by the EnvironmentalWorking Group (EWG) and updated yearly. You candownload them at ewg.org/foodnews/guide.If you want to go the extra mile to remove pesticides,make a 3:1 (three parts to one part) mixture of waterand acids (cider or distilled white vinegar, or lemon juice) in a spray bottle and spritz the veggies, or…
I use and you should to, an Ozonater! It takes all the work out of cleaning your produce as well as the pesticides, fungicides, and rodenticides.
RULE #3: DON’T DRINK CALORIES.
Drink massive quantities of water and as much unsweetened Spring Dragon Longevity Tea, Yerba Mate, or orgnaic shade grown coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/ low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Hemp seed milk is okay unsweetend. Make it in your Vitamix or buy it at the store the recipe for Hemp Seed milk is here on this site
Limit diet soft drinks to no more than 16 ounces per day if you can, I recommend Zevia, it contains stevia which can’t stimulate weight gain like aspartame that is found in regular diet drinks. I’m a wine fanatic and have one to two glasses of red wine a week. It doesn’t appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it’s 100% allowed (unlike white wines and beer, both of which should be avoided). Up to two glasses of red per night, no more.
RULE #4: DON’T EAT FRUIT.
Humans don’t need fruit six days a week, and they certainly don’t need it year-round. If your ancestors were from Europe, for example, how much fruit did they eat in the winter 500 years ago? Think they had Florida oranges in December? Not a chance. But you’re still here, so the lineage somehow survived. The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more efficiently than almost all other carbohydrates.
Glycerol phosphate → triglycerides (via the liver) → fat storage.
There are a few biochemical exceptions to this, but avoiding fruit six days per week is the most reliable policy.
But what’s this “six days a week” business? It’s the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.
The same exact rules apply. No differences whatsoever.
RULE #5: TAKE ONE DAY OFF PER WEEK.
Patrick lost more than 100 pounds on The Slow-Carb Diet.
I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. If I drank beer, I’d have a few pints of Paulaner Hefe-Weizen. 1 I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week.
Paradoxically, dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.
That’s right: eating pure crap can help you lose fat. Welcome to Utopia!
There are no limits or boundaries during this day of gluttonous enjoyment.
There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least five days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.
If the founding fathers could sum up our government in a six-page constitution, the above is all we need to summarize rapid fat-loss for 99.99% of the population. Followed to the letter, I’ve never seen it fail. Never.
When you feel mired in details or confused by the latest-and-greatest contradictory advice, return to this short chapter. All you need to remember is:
Rule #1: Avoid “white” carbohydrates (or anything that can be white).
Rule #2: Eat the same few meals over and over again.
Rule #3: Don’t drink calories.
Rule #4: Don’t eat fruit.
Rule #5: Take one day off per week and go nuts.
F.A.Q’s, Tips and Tools
Still Tasty (www.stilltasty.com) Not sure if it’s safe to eat those eggs or those Thai leftovers? Tired of calling your mom to ask? This site allows you to search the shelf life of thousands of cooked and uncooked foods
Food Porn Daily (http:// www.foodporndaily.com) Need some inspiration for your cheat day? Food Porn Daily provides a delicious and artery-blocking cornucopia of bad (but tasty) eating. Save it for Saturday. Gout:
The Missing Chapter (http:// www.fourhourbody.com/ gout) Concerned about protein intake and gout? Read this missing chapter from Good Calories, Bad Calories, graciously provided by stunning science writer Gary Taubes. It might change your mind.
HOW CAN I POSSIBLY FOLLOW THIS DIET? IT’S TOO STRICT!
Just start with changing your breakfast. You will lose noticeable fat. Be sure to see Fleur B. in “Perfect Posterior,” who lost about 3% bodyfat in four to five weeks with this one substitution. Once you see the results, suck it up and move to 100% slow-carb for six days, after which you can indulge yourself for 24 hours. Then again, would doing a one-week test from the get-go really be too much? I doubt it. “Pritibrowneyes” developed a simple method for extending self-control: One thing that worked well for me was keeping a little notepad with me.
Everytime I got a craving for something (sweet stuff or just regular food) I added it to the list of things I was going to feast on during my cheat day. This was my way of acknowledging my craving and reminding myself that I could have it, but just not right now. It’s like deferred eating. If that’s not enough, don’t forget sugar-free Jell-O. When you are on the verge of self-control breakdown, usually late at night, a few bites will put the demons back in their cages.
BUT EATING THE SAME STUFF IS SO BORING!
Most people vastly overestimate the variety of their meals. Assuming you’re not traveling, what have you had to eat for breakfast for the last week? Lunch?
Chances are good that, especially for breakfast, you’ve repeated one to three meals. Rotating five or six meals for a few weeks is not hard at all, even though you might imagine otherwise. Feeling awesome and looking better each successive week easily justifies having familiar (tasty) food from Sunday to Friday. Saturday is no-holds-barred.
HOLY FESTIVUS, I GAINED EIGHT POUNDS AFTER MY CHEAT DAY! DID I UNDO ALL OF MY PROGRESS?
No, not at all. It’s common for even a 120-pound female to gain up to eight pounds of water weight after 24 hours of increased carbohydrate intake. Larger males can gain 10– 20 pounds. Expect MASSIVE weight fluctuations after cheat day. Relax. It will disappear over the next 48 hours.
I have been doing this now for about 10 weeks and I have weighed myself daily during the process. I put on up to 2 kg (4.4 lbs) every cheat day, return to my pre cheat weight by Wednesday at latest, and have been averaging a further 1 Kg (2.2 lbs) per week loss by the next cheat day.
To date I have lost 12 kgs / 26.5 lbs. I am fairly strict during the week (protein + beans + veg and thats about it), and I do circuit training and Brazilian Jiu Jitsu 3– 4 times per week. The only variation I have from Tims guide is a whey protein shake after every hour of training. Weigh yourself before your first meal on cheat day and ignore the short- term fluctuations, which do not reflect fat-loss or gain.
Remember to take circumference measurements on your weigh-in days, as it is typical to gain some lean muscle while on this diet. You can also purchase a body fat scale on Amazon and look at your muscle, body fat, and total body water The mitochondria in muscle increase your ability to oxidize fat, so we want to encourage this, but the muscle gain can keep you at the same weight for one to two weeks. Pounds can lie, but measurements don’t. Some dieters needlessly fall off the train in frustration. So don’t stress:
CAN I USE SPICES, SALT, OR LIGHT SAUCES? WHAT CAN I USE FOR COOKING?
Spices and herbs, but not cream-based sauces, are your friends. Take a trip to Whole Foods with $ 50 and get educated. That $ 50 spree will last you at least a few months. Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)— this is just about all you need to start. For salad dressing, a few drops of a non sugar sweetener like the ultimate sweetener or stevia leaf, mixed with vinegar and mustard will give you a dressing to satisfy any sweet tooth.
My preference, and my go-to restaurant salad dressing, is simply balsamic vinegar and olive oil. Butter or ghee is fine, as long as the only ingredients are butter and sea salt. For cooking, you can use olive oil for low heat and either grapeseed oil or my favorite macadamia oil for high-temperature cooking.
Facts on Macadamia Nut Oil That You Probably Did Not Know.
• It tastes almost like butter. Extra-virgin olive oil is fine alone or on salad, but let’s face it— it makes scrambled eggs taste like cat vomit.
• Unlike olive oil, it has a high smoking point (234 ° C) and is ideal for sautéeing and all manner of cooking. I now use butter from grass-fed cows, ghee, and macadamia oil exclusively for all stove-top action.
• It has a long shelf life and is more stable than olive oil when exposed to light. If you’ve ever consumed olive oil from a clear container, there is a good chance that you’ve downed rancid olive oil on at least one occasion. Some industry analysts estimate that more than 50% of all mass-produced olive oil is spoiled when consumed.
• It is the lowest of all cooking oils in omega-6 fatty acids but high in palmitoleic acid, which isn’t found in any other plant oil. Because palmitoleic acid is found in the sebum of human skin, macadamia oil can also double as a potent skin moisturizer. Not suggested with olive oil unless you want the sex appeal of a Greek salad.
• The fat in macadamia oil is 80% monounsaturated, the highest percentage among cooking oils.
WHAT SHOULD I EAT FOR SNACKS?
There should be no need, or real physical urge, to eat snacks. If you are hungry, you’re not eating enough protein and legumes at each meal. This is an uber-common novice screwup. I’ve been there too. Eat more. If you’re eating enough and still feel the urge to snack, it’s a psychological addiction, one that most often goes hand in hand with procrastination. Some of us go to the bathroom, others go to the water cooler, and others eat. I’ve done all three, so I know the drill. If all else fails and you must have a snack, go for carrots, but a bag of carrots will hit you like a donkey kick in the stomach, so don’t binge.
If I snack, I’ll most often make a small snack— 200– 300 calories— out of restaurant leftovers like Thai chicken basil with no rice. If you’re really starving, just eat another slow-carb meal. It won’t do any harm. If you get headaches or have other symptoms of low blood sugar, 90% of the time it will be because you are not eating enough. First-time slow-carbers are accustomed to eating small portions of calorically dense carbohydrates (think bagels or pasta), and they duplicate the portion sizes with the calorically lighter slow-carb foods, resulting in insufficient calories.
Expect that you can eat two to three times as much volume, and assume that you should. Likewise, if you have trouble sleeping due to hunger, you’re not eating enough. In these cases, consume a bit of protein prior to bed, which can be as simple as 1– 2 tablespoons of almond butter (ideal) and perhaps sea salt). Note: nut butter seems to be like crack: the tablespoon scoop should be no more than a small mound, not half the jar balanced on a spoon.
Confession: I have had a tiny bit of Quinoa, its a seed you know, and that usually helps. But that is ONLY in an emergency
DO I REALLY HAVE TO BINGE ONCE A WEEK?
It is important to spike caloric intake once per week. This causes a host of hormonal changes that improve fat-loss, from increasing cAMP and GMP to improving conversion of the T4 thyroid hormone to the more active T3. Everyone binges eventually on a diet, and it’s better to schedule it ahead of time to limit the damage. The psychological benefits outweigh even the hormonal and metabolic benefits. I eat like this all the time and have for seven years. Few ways of eating (WOE) are this sustainable and beneficial.
One more tip
whenever possible, eat out for your cheat meals. No matter what, throw out all bad food before the next morning. If there is bad food in your house, you will eventually eat it before your “off” day, also called “reverse Lent” by some followers.
WHAT ABOUT BREAKFAST?
My most frequent breakfast consists of eggs, lentils, and spinach. I prefer lentils, straight out of the can, to black beans, and hard-boiling a dozen eggs beforehand makes this easy. Breakfast is the hardest meal for most to modify, as we’re a country of toast- and cereal-eating junkies. Moving to slow carbs and protein requires a more lunchlike meal for breakfast. This is easier when you realize that breakfast can be a smaller meal when followed by a lunch three to five hours later.
TRY IT FOR Five days and you’ll see the difference. Not only will the increased protein intake decrease water retention, resting metabolism increases about 20% if your breakfast calories are at least 30% protein. If you want a more typical breakfast, try eggs with turkey bacon (or organic normal bacon) 4 and sliced tomato. Delicious. Cottage cheese with dill weed spice mixed in, my mother’s favorite and preference, is also a fine addition. Have you ever cooked eggs with ghee (clarified butter)? Try it and thank me. They sell it at Trader Joes, Whole Foods.