The popularity of the Four Hour Body Diet has exploded because it works! If you’ve already read the book, check out these resources from around the web to help you with your 4HB diet.
Still unsure about what you can and can’t eat on the paleo diet? This awesome infographic put together by PaleoDietFoodList.net should help you get started.
I printed mine out and stuck it on the fridge. That way I’m constantly reminded about it when I’m about to reach into the fridge.
Dr. Pierre Dukan, creator of the Dukan diet, has just launched a new website www.dukandiet.com. The website aims to aid Dukan Diet advocates by providing personalized weight loss coaching, online resources and general wellness support. Many of the resources that are available on the new site are exclusive to the site and cannot be found anywhere else online.
These resources include:
- True Weight Calculator
- Weight Loss Coaching
- Weight Loss Recipes
- Member Forum
- Shop Dukan Diet
You can learn more about these tools and how to get started here – www.dukandiet.com
Many people who have transitioned into a Paleo lifestyle praise its many benefits. Typically you hear people tout its weight loss benefits such as less bloat, decrease in appetite and higher energy levels. I’ve even heard people mention improvements to various chronic health ailments that they’ve suffered with throughout the years. I recently ran across an article about Peggy Emch’s new book Primal Moms Look Good Naked: A Mother’s Guide to Achieving Beauty through Excellent Health that caught my eye. Peggy aims to apply the paleo lifestyle to women who are pregnant. In fact, she attributes the fact that she was able to get pregnant to the diet itself. She claimed to have been infertile and unable to get pregnant until she adopted the paleo diet lifestyle, and now that she is pregnant she isn’t stopping there.
Peggy wants to challenge traditional beliefs that pregnant women do not have control over their bodies during their pregnancy. Furthermore she believes that other issues such as depression which have been thought of as common side affects during pregnancy can be prevented through the use of diet.
In this book Peggy aims to challenge conventional thoughts about common issues that pregnant face today. She covers:
- Stretch Marks
- Varicose and Spider Veins
- Diastasis Recti
- Flabby Belly
- Skin Problems
This book seems like a welcomed shift from the traditional paleo books we’ve seen lately and are eager to hear more about some of the results its readers will report.
The popular 4-Hour Body Diet promises to help dieters drop between 20 and 24 pounds in the first month and without exercise by simply making a few dietary changes. In order to reach this weight loss goal, creator Tim Ferriss only recommends eating certain foods which should be used in the same or very similar meals six days of the week. One gorge day per week is encouraged for eating anything you like (with Saturday being recommended by Ferriss). Types of 4-Hour Body Approved Foods & Their Alternatives Meals eaten while on the 4-Hour Body Diet should come from three groups: protein foods, vegetables, and legumes. Note: All natural spices are allowed.
The approved protein foods are grass-fed organic beef, pork, chicken breasts and thighs, and egg whites.
Protein Alternatives: Approved alternatives to the protein group include turkey, ostrich, bison, tilapia (fish), shrimp/prawns (although high in cholesterol), escargot/snails, sardines (with no added sweeteners), low-fat or plain yogurt, and low-fat cottage cheese (although should be eaten with another listed protein source). Tuna and other large fish species are also good substitutes, but eat only small portions infrequently due to their high mercury content. Certain nuts, such as Brazil nuts, can also be used to add some variety to meals.
The approved vegetables consist of mixed vegetables, peas, asparagus and spinach.
Vegetable Alternatives: Both frozen and canned vegetables are good to use as long as you try and maintain an 80/20 ratio recommended and followed by Tim Ferriss (80% frozen to 20% canned) and avoid any added sweeteners. Other vegetables can be substituted. However, the caution is that changing too often from the four approved vegetables can derail the diet. The four vegetable selections have been found to be tolerated the best when eating large amounts.
The approved legumes are kidney beans, pinto beans, black beans, and lentils. Legume Alternatives: All legumes are fine substitutes. However, focus on avoiding added fat through certain oils, frying, etc as well as sugars. Four Hour Body Diet Sample Menu There is a wide variety of recipes that 4-Hour Body Dieters can find online or through other published sources. However, to give you an idea of how to design your daily meal plans, a daily meal sample follows. You can mix and match as well as utilize leftovers. The point is to keep your diet consistent by utilizing the same approved foods in all of your meals. Remember, you are allowed to freely indulge in whatever foods you like one day a week (preferably Saturday)!
Sample 4-Hour Body Diet Daily Meal Plan
Scrambled eggs with spinach and beans (of choice). Note: Use egg whites with one whole egg mixed in for flavor.
Salmon salad. Place salmon on top of romaine lettuce and add approved vegetables or other toppings.
Lean hamburger patty with beans and mixed veggies.
Extra Meal Egg salad on romaine lettuce and topped with your choice of approved vegetables or other ingredients.
Keep in mind to drink plenty of water or unsweetened drinks as well as enjoy a glass of wine each day with a meal or at the end of the day if you like.
Those following or wishing to follow the Tim Ferriss’ 4-Hour Body Diet are probably aware of the strict rules of avoiding white, starchy foods and eating as much of the same approved foods over and over again as you want. One reason for this is that starchy foods generally have a much higher Glycemic Index (GI) rating than other items. Foods that have high GI ratings require only small portions to spike blood sugar levels which are not only harmful to your system, but are also detrimental to weight loss efforts.
The GI rating is derived by monitoring the blood sugar levels of subjects after they have eaten each food. Although blood sugar levels can vary slightly from person to person, the food GI rating chart can be very helpful for selecting foods that are the best selection for 4-Hour Body Dieters. Foods that are considered having a low GI can be consumed in large amounts before blood sugar level rises can even be monitored. That is why the 4-Hour Body Diet encourages eating as much of these foods as desired. Also, low GI foods stay in your stomach longer and make you feel full longer, which is an additional benefit for dieters.
The Glycemic Index consists of the following range for labeling foods:
- Low GI consists of foods rated at 55 or less
- Medium GI consists foods rated at 56-69
- High GI consists of foods rated at 70 or higher
This article will concentrate on only Low GI foods most closely associated with the 4-Hour Body Diet, or foods which you might think are Low GI but are actually High GI. These foods include vegetables, legumes and dairy.
Glycemic Indexed Food List
Vegetables – Low GI Vegetables – Medium and High GI
Frozen Sweet Corn 47 Beets 64
Boiled Carrots 41 Pumpkin 75
Frozen Green Peas 39 Parsnips 97
Raw Carrots 16
Eggplant 15 Legumes – Low GI
Tomatoes 15 Kidney Beans 52
Green Beans 15 Blackeyed Peas 50
Broccoli 10 Pinto Beans 45
Cabbage 10 Chick Peas 42
Lettuce 10 Butter Beans 36
Onions 10 Yellow Split Peas 32
Red Peppers 10 Navy Beans 31
Mushrooms 10 Green Lentils 30
Chillies 10 Red Lentils 21
Dairy – Low GI
Soy Milk 44
Skimmed Milk 32
Whole Milk 31
Yogurt – Art. Sweet 23
Tim Ferriss is a man wearing many hats. Born on July 20, 1977 in Southampton, New York, he has taken on a number of projects in his lifetime, some being more successful than others. Nutrition supplement company owner (BodyQUICK), online blogger, and world-record holder in tango dancing are a sampling of such achievements, all of which came before his rise to fame as a No. 1 bestselling author and worldwide motivational speaker.
Ferriss’ Rise to Fame via Publication
Tim Ferriss is best known for two bestselling books he penned that drove him into the spotlight and fame. His first published success came in 2007 with the release of The 4-Hour Workweek which topped the number one spot on the bestseller lists of the New York Times, BusinessWeek and Wall Street Journal.
In 2010, Ferriss published his second hit entitled The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman which covered over 50 topics including boosting endurance, increasing strength and vitality, and polyphasic sleep which is the practice of dozing off multiple times in a 24-hour day.
Following the success of his second book, Ferriss penned The 4-Hour Chef which was published in 2012 and has also made it to the number one spot on the Wall Street Journal’s bestseller list. Not only does this book contain recipes and practical tips for cooking, but it also provides methods for the accelerating of learning mirrored through his cooking techniques.
The Birth of the 4-Hour Body Diet
It was the introduction of Ferriss’ slow-carb diet in The 4-Hour Body that most caught the eye of readers and the 4-Hour Body Diet was born. This popular diet claims to provide a 20 pound loss of weight within a 30-day period by simply making a 4-hour life change in eating habits, all without going through the drudgery of exercise programs.
The 4-Hour Body Diet is also known as the Tim Ferriss Diet and it abides by a short and simple list of rules. These rules are:
- Avoid white, starchy carbohydrates. These include such foods as rice, bread, grains, potatoes, and pasta.
- Eat the same meals consistently that are made from the approved foods of:
- Proteins: pork, chicken breast and thigh, grass-fed organic beef, and egg whites (one whole egg is allowed daily to add flavor)
- Legumes: lentils, pinto beans, and black beans
- Vegetables: spinach, mixed vegetables, peas, and asparagus
- Avoid drinking sweet beverages. Instead, drink as much unsweetened tea and iced tea, coffee, water, and diet sodas as you desire.
- Avoid eating all fruits. These contain sugars which assist the body with accumulating body fat. Exceptions to the rule: tomatoes and avocadoes.
- Indulge in one let-loose day per week. Tim Ferriss recommends Saturday as your binge day however, any day you choose is fine. This is your reward day for sticking to the diet through the week. You can eat or drink anything you desire and consume gobs of calories. Spiking your caloric intake works to balance internal systems and prevent your body from going into survival mode.
The Four Hour Body Diet, also known as the Tim Ferriss Diet, is considered a slow carb diet that eliminates starches and all sweets from meals. Instead, dieters focus on eating small and controlled meals containing lean protein, vegetables and legumes. Ferriss claims that those who stick to his Four Hour Body Diet plan can drop 20 pounds in a short 30 days without the need for completing any exercise.
The Parameters of the Four Hour Body Diet
The diet is quite popular for a number of reasons. First of all, people are drawn to the idea of losing weight without toiling away at long, grueling exercise sessions. Also, Ferriss himself admits to enjoying a glass of wine at the end of each day, something which many diet programs nix.
Dieters are further encouraged to participate in one binge day per week, with Saturday being the recommended day by Ferriss. During this day, all dieting is set aside and you can gorge yourself on anything you desire, including all forbidden foods such as candy, sweet drinks, fried foods, etc.
The 4 Rules of the Four Hour Body Diet
Every diet consists of a set of guidelines, or rules, that are set to keep dieters on track. Some weight loss programs are difficult to maintain because of the difficult and involved set of rules they expect you to keep. However, one of the attractive aspects of the Four Hour Body Diet is that the rules are few, easy to keep and even enjoyable. Because of these factors, most dieters reach their goals and target weight loss in the time allotted.
Rule #1 – Avoid Consuming Carbohydrates Contained in “White” Foods
“White” foods usually contain high amounts of carbohydrates that are stored as fat if not burned up through activity. Since you want to lose weight with the least amount of exercise possible, avoiding such high carb foods is vital. The only time white carbs should be consumed is within an hour and a half of completing at least 20 minutes of resistance training exercise. High carb “white” foods include potatoes, rice, pasta, bread, and cereal as well as any food that is fried.
Rule #2 – Eat the Same Meals Consistently
Dieting success normally comes from finding the right meals that contribute to weight loss or muscle gain and then sticking with them consistently. When you vary the foods you eat, your body tends to experience ups and downs which are detrimental to reaching diet goals. With the Four Hour Body Diet, creator Tim Ferriss has already done the homework and provides the foods which should be used to construct every meal. The right foods are contained in three groups:
- Proteins: Consisting of grass-fed organic beef, chicken breast or thigh, pork, and egg whites (the diet allows one whole egg to be added for extra flavor).
- Vegetables: Consisting of mixed vegetables, asparagus, spinach, and peas.
- Legumes: Consisting of black beans, pinto beans, and lentils.
These foods contain far less carbs required for energy consumption and many low-carb dieters often give up quickly due to a loss of energy from restricting carb intake. For example, a ½ cup of spinach only contains 15 calories whereas the same amount of white rice contains a whopping 300 calories. For this reason, it is recommended that you eat as much of the above foods as you desire in order to maintain required energy levels. You should also eat more often than three meals a day. Ferriss recommends eating four meals per day of as much as you want of the approved foods.
Rule #3 – Avoid Sweetened Drinks
During any diet, you are normally required to drink a lot in order to stay hydrated and help encourage proper metabolism. The same holds true with the Four Hour Body Diet with one exception. You are encouraged to drink large amounts of water (the best substance to drink anytime), but you are also allowed to drink as much of other drinks as long as they are sugar free (i.e. unsweetened tea and iced tea, coffee and diet sodas). Drinks to avoid consuming are fruit juice, milk and sweetened soft drinks. The diet even allows for one glass of wine per day because it has been proven that its content of resveratrol aids the body in fat-loss and recovery from exercise.
Rule #4 – Enjoy a Binge Day Once a Week
One day per week, the Four Hour Body Diet allows a totally free day to throw off the shackles of dieting and indulge in all your vices. On this day, you can chow down on chocolate and ice cream, pizza, potato chips, sweet drinks and anything else your cravings desire. The reason for this allowed binge is two-fold. First, it makes agonizing over the small selection of foods during the rest of the week more tolerable since you have a let-loose day toward which to look forward. Second, it is actually beneficial to spike your caloric intake once a week. Doing so increases the fat-loss process and keeps your thyroid, metabolism and other related systems functioning at peak performan
The attack phase is an effective way to jumpstart weight loss. Hear from the Dukan Diet’s creator about each of the phases of this diet.
This installment of the Paleo Resource Roundup has us searching the web for easy to follow shopping guides and lists. If you’re a seasoned Paleo pro or new to the paleo diet you’ve probably found yourself wandering aimlessly in the grocery store trying to figure out what IS paleo and and what is NOT.
Check out the sites below. They contain easy to digest (pun intended!) lists and guides that you can print and take with you on your next expedition to the supermarket.
Paleo Shopping Lists
- Grocery List Paleo Style from Cavemanstrong.com – this is a nice list that you can print and bring with you. Be sure to print the blog page and you can print a larger version of the check list after clicking on it.
- Robb Wolf’s Shopping List (PDF) – Former research biochemist and one of the world’s leading experts in Paleolithic nutrition, Robb Wolf’s shopping list is a great place to start. While there be sure to check out his blog and his books.
- Do & Don’t Shopping List from Nutritionator – This resource is part shopping list and part “Do’s & Don’ts” of paleo. While there, be sure to check out Pat’s inspirational story.