The Slow-Carb Diet

This is a summary of the weigh-loss diet in the Tim Ferris‘ book: The Four Hour Body. I am NOT a nutritionist nor a doctor — Consult with a doctor before following anything mentioned here.

The Basics

1. Forbidden Foods — Do not eat


No Liquid Calories No juice, pop, beer, alcohol, etc…	No Sugar No natural or artificial sweeteners	No Carbs No grains or starches, including “ancient grains”	No Dairy No milk, yogurt, cheese, or other forms of dairy	No Fruits Fruit are loaded with sugar

2. Allowed Foods — Eat at every meal


Protein Eggs (organic), Beef, Chicken, Fish, Pork. Cottage cheese also allowed	Veggies Spinach, Broccoli, Cauliflower, Saurekraut, Asparagus, Peas, Green Beans, Tomatoes, Avocado	Legumes Lentils, Black, Pinto, Red, Soy / Edemame	Water Drink lots of water. 2 glasses of dry Red Wine per day allowed

3. One Binge Day / Week

One Binge day a week (Saturday recommended) where you can eat as much of anything you want. This will spike your metabolism and maintain your sanity.

Beating the Binge Day

Eat a non-binge breakfast, high protein (30g) within 30 minutes of waking
Glass of grapefruit juice before second meal (1st binge meal)
AGG/PAGG Stack before each meal & bedtime (see Advanced Supplements)
Drink lots of citrus juice squeezed into water, or lemon juice on food
Drinks lots of caffeine during meals
“Greens” before meals
Resistance training immediately before a meal and 90minutes after:
30-50 Air Squats
30-50 Wall Presses
30-50 Chest Pulls

Tips for Success

Throw out all the bad food after binge day
Try the diet for at least one week before passing judgement
Eat the same meals each day – establishing a routine helps
Choose mild hunger over deviation
Do not restrict calories or portions — eat until you are full
Drink lots of water (especially on binge day)
Women: Ignore scale readings 10 days before menstruation
Don’t overeat domino foods (Nuts / Chickpeas / Hummus / peanuts / Carrots)
max 3 gym workouts per week

Advanced Tactics

Consume 1/2 litre of ice water immediately upon waking
Eat 30g of protein within 30 minutes of waking
Eat slowly
Add fresh gound cinamon to your cofee (Saigon/Vietnam cinamon is best). No more than 4g/day (1.5 teaspoons)
Hold ice pack on the back of your neck & traps for 30 minutes in the evening
Take a 5-10 minute cold shower before breakfast and/or before bedtime.

Supplements: PAGG Stack

Take an AGG stack prior to each meal, and PAGG prior to bedtime. Dose for 6 days on, and one day off. (Off day should NOT be your binge day). Take 1 week off every 2 months

P: Policosanol – 20-25mg
A: Alpha-Lipoic Acid – 100-300mg
G: Green Tea Flavonoids (decaf) 325mg
G: Garlic Extract: 200mg

Losing the Final 10 lbs

Eat one of these every 3 waking hours:

50g Whey protein + 1/2 cup nuts + 2 tbl spoon peanut butter
8oz white non-fatty fish + 1/2 cup nuts + 2 tbl spoons peanut buter
8oz cooked turkey/chicken + 1/2 cup nuts + 2 tbl spoons peanut buter
8oz fatty meat (fat fish or red meat) + 1 tbl spoon olive oil
Five whole eggs

Plus unlimited quantities of Spinach, Kale, Asparagus, Collard greenes, brussel sprouts, broccoli

Typical Routines

Typical Diet Day

Drink lots of water

Morning	Lunch	Dinner	Bedtime
1/2 litre of ice water upon waking 5-10 minute cold shower 30g protein within 30 mins of waking Fresh ground cinamon with coffee Pre/Post Biotics AGG Stack	AGG Stack	AGG Stack 2 glasses of red wine (max)	PAGG Stack Ice pack on the back of neck & traps for 30 mins 5-10 minute cold shower

Typical Binge Day (Saturday)