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

Don't drink calories No sugar No starches or grains No dairy No fruits
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 Vegetables Beans Drinks Lots of Water
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

  1. Eat a non-binge breakfast, high protein (30g) within 30 minutes of waking
  2. Glass of grapefruit juice before second meal (1st binge meal)
  3. AGG/PAGG Stack before each meal & bedtime (see Advanced Supplements)
  4. Drink lots of citrus juice squeezed into water, or lemon juice on food
  5. Drinks lots of caffeine during meals
  6. “Greens” before meals
  7. 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:

  1. 50g Whey protein + 1/2 cup nuts + 2 tbl spoon peanut butter
  2. 8oz white non-fatty fish + 1/2 cup nuts + 2 tbl spoons peanut buter
  3. 8oz cooked turkey/chicken + 1/2 cup nuts + 2 tbl spoons peanut buter
  4. 8oz fatty meat (fat fish or red meat) + 1 tbl spoon olive oil
  5. 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)

Drink lots of water

Morning Lunch Dinner Bedtime
  • 1/2 litre of ice water upon waking
  • 5-10 minute cold shower
  • Resistance training before breakfast
  • Greens before breakfast
  • Non-binge breakfast, high protein (30g) within 30 mins of waking
  • Fresh gound cinamon with coffee — Drinks lots of caffeine during breakfast
  • Pre/Post Biotics
  • AGG Stack
  • Resitance training 90 minutes after breakfast
  • AGG Stack
  • Glass of fresh grapefruit juice before lunch
  • Greens before lunch
  • Resistance training before lunch
  • Resitance training 90 minutes after breakfast
  • Drinks lots of caffeine during lunch
  • AGG Stack
  • Drink lots of citrus juice squeezed into water, or lemon juice on food
  • Greens before before dinner
  • Resistance training before dinner
  • Resitance training 90 minutes after dinner
  • Drinks lots of caffeine during dinner
  • PAGG Stack
  • Throw out all the bad food
  • Ice pack on the back of neck & traps for 30 minutes