Day 3 of slow carb diet menu – Hello Hunger

What is the 4 hour body diet? Drinking lots of water!

First of all, having a tiny cheat yesterday (coffee with sugar-free caramel syrup) doesn’t seem to have made a difference. My weight increased two-tenths of a point. That could be to any factor.

As for water, I have a hiatal hernia (I think because I carried four large babies in a row) which causes pretty extreme acid reflux. Besides taking Omeprazole daily (which doesn’t take away all of my heartburn), I have to follow a bunch of lifestyle rules to allow me to sleep at night lying down. These include drinking warm or hot water (I’d switched all my water to room temp or warmer), eating less the last meal of the day, eating supper between 4-6pm, no more food at all after 7pm, no more water after 7pm (tiny sips only). I need at least 4-6 hours after my last meal before I can lie down to sleep. Walk for at least 20 mins after supper – I’ve even done this in 25 degree winter weather in the dark, though usually in the winter I pace inside the house.

So switching to always drinking ice-cold water is a big change for me, but so far it’s been fine. Also drinking lots more water than I’m used to. I still try not to have too much in the evenings, especially as I prefer staying in bed all night for good sleep. I worked consciously to drink more water today. Also because hunger decided to visit me mid-morning.

4 hour body review – hunger

I haven’t felt hungry in a while (a sign of overeating). Mid-morning I began to feel it rather strongly. One of my close friends used to say “Hunger is just fat leaving your body.” That’s to help to not be afraid of hunger. I also just learned that to help our bodies stay younger and not age so fast, it’s helpful to let the body experience some hunger once in a while – in other words, don’t always constantly be full all the time. That expert recommended regularly fasting for either a meal or a day every week.

So though I wasn’t afraid of hunger, it is rather uncomfortable and hard to concentrate when it appears. I happened to be in luck – I’d “inherited” some products from Isagenix after a friend stopped doing the program. Right next to my desk I had a half-full bottle of Isagenix “Snacks” – little vanilla chewable tabs, called wafers, about the size of a Tums, to alleviate hunger.

TWEAK: once in a while, can I eat an Isogenix snack wafer to help alleviate hunger?

Hm, I looked at the ingredients just now and the first one is fructose! Dang! Second ingredient is nonfat dry milk, then whey protein concentrate, calcium, soy, flax seed powder, alfalfa and some vitamins and various things. I only had one, but it did the trick, it tied me over until lunch.

In Tim’s 4 hour body book he does mention that if you experience hunger, to try and get in more protein and larger meals at mealtime, and drink lots of water. He doesn’t recommend snacking at all, but if you do he suggests something healthy like carrots or veggies. I haven’t been having beans with breakfast so that could make a difference with hunger. I’m not ready to start that yet, I love my breakfasts as they are (fried eggs, bacon, veggies, coffee).

Healthy low carb recipes – leftovers for lunch

Today I had my Mexican Pork Chops leftovers for lunch along with my simple plain Greek yogurt for dessert. After adding my monk fruit sweetener, I flavored it with vanilla and almond extracts, then sprinkled cocao nibs from some previous diet plan on top. It was quite yummy. The recipe is in yesterday’s post and it’s a great healthy low carb recipe, fast low carb recipe, and slow carb diet recipe.

Easing back into my light workouts

Still getting over my flu, gradually, and today I did a light workout on my Meta Quest II VR headset with my Supernatural workout program. It’s so fun doing workouts while standing in incredible places like a mountain peak in the Alps or on the Great Wall of China or on a beach in Tahiti or at the Great Pyramid in Egypt.

Supper: Happy Hour

Tonight my husband and I went to the monthly Happy Hour gathering with my writing group. In the Tim Ferriss slow carb diet most red wines are allowed during the week. So even though we were at a wonderful taproom with tons of beer and cider options, luckily they had one tap of a delicious red wine. It was perfect and I enjoyed it – high quality.

TWEAK: Once in a while, can I have fried chicken on the 4 hour body slow carb diet plan?

In the 4 hr body plan, you are to avoid all white carbs and that includes breading on fried foods. So normally you would not have this at all. But at the taproom where we met I had read they had some of the city’s best fried chicken, and had been wanting to try it. So tonight my hubby and I shared the Traditional Fried Chicken Meal. We shared the Caesar Salad (no croutons for me), shared the perfectly-cooked green beans, and we each had two pieces of the fresh fried chicken. It was perfectly crispy on the outside and perfectly tender on the inside. He didn’t care for the lack of spices or flavors or the chicken breast. I enjoyed mine very much, I had red meat. After my two pieces I finished off the meat on his chicken breast. The meal was so yummy and we had a fun time with our friends.

My sweet ender

My meal and red wine was enough that I didn’t crave dessert tonight. Instead I enjoyed the little sweet buzz from the high-quality red wine.

WEEKLY SUMMARY:

Goal  1802525%45%40%50 
DATE: DayWEIGHT:BMI:BODY FAT:BODY H2O:SKEL. MUSC:MET AGE:Ttl lbs lost:
5/7/2023Sui200.72936.643.536.960 
5/8/2023M1199.62936.643.536.9601.1
5/9/2023T2196.42936.643.536.9604.3
5/10/2023W3196.62936.443.637604.1
5/11/2023R4195.82936.443.637604.9
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DAY 2 of slow carb diet menu – NO HEADACHES!

WEEKLY SUMMARY:

Goal 180 25 25% 45% 40% 50
DATE: WEIGHT: BMI: BODYFAT: BODY H2O: SKEL.MUSC: MET AGE: TOTAL INCHES:
5/7/2023 Su 200.7 29 36.6 43.5 36.9 60 202
5/8/2023 M 199.6 29 36.6 43.5 36.9 60 202
5/9/2023 T 196.4 29 36.6 43.5 36.9 60 202

What is the 4 hour body diet? Tracking data, not just weight!

I’m actually enjoying tracking all this data – it’s easy with the Renpho smart scale and app. I got my real numbers when I weighed myself this morning before my shower. Whew – my body fat percentage is 36.6%, so it’s between my guess of 30% and my end-of-day measurement yesterday of 39%. Per the 4 hour body book my goal as a woman is 25%, so I have a ways to go.

Cold turkey off sugar without headaches

Finally feeling close to my normal energy, I’m almost back up to speed from the flu, and still absolutely no headaches from going cold turkey on sugars and carbs. Not only that, but I’m not craving sweets, either, something else I’ve always had to deal with on other diet plans. My weight is already dropping dramatically, but we all know that’s often from water weight and to not take it too seriously. I’m fine with slow, gradual, steady weight loss and improvement in my numbers over time. So I won’t freak out if the weight goes up and down here or there, as long as I’m making progress over time.

The power of momentum

But I will say that having immediate success is a huge motivator. I’ve noticed in the past that if you can get into the forward-moving momentum of any weight loss plan, it gets easy to stay on it and keep riding that wave. Getting started is often the hard part, and Tim Ferriss in his slow carb diet book (4 hr body) actually talks about reaching that inner place energetically where you’re ready and motivated to focus on real change.
The power of momentum works the other direction as well – most of us have experienced that when we start to cheat a little, it can often snowball into a full day of cheating and then giving up on the diet.

So I want to focus on the forward momentum and ride this wave. Having a fast improvement in numbers right away is a powerful motivator, for sure. It feels darn good!

Lunch at a cafe

Today I met with my writer’s group at a local cafe. Thankfully their simple menu included Chef’s Salad. It was very good; I had it with Ranch dressing. No beans for lunch today.
TWEAK: I didn’t bring my sweetener with me, so I ordered a medium Americano with a Tablespoon of whole cream and sugar-free coffee syrup (caramel). It was pretty good, but I disliked the sugar-free aftertaste.

TIP: Always carry your natural sweetener with you.

Can I do minor tweaks with slow carb diet recipes?

I want to know if I can follow the 4 hour body slow carb diet with minor tweaks here and there – will it still work if I’m sometimes not 100%? We will see. Some diet plans like Keto and Paleo didn’t seem to work for me if I wasn’t following all the rules 100% (or 98%) of the time. So this factor – aka REAL LIFE – will be a part of my 4 hour body review.

Supper: fast low carb recipe

For supper I tried out a recipe in my Better Homes and Gardens cookbook (a great basic cookbook to have and should be in everyone’s kitchen). This was super fast and easy to make as well as being a healthy low carb recipe (aka slow carb recipe). I tweaked it a little from the original.
Mexican Pork Chops

Serves 4.

  • 4 pork chops (ideally 3/4″ thick)
  • black pepper
  • cooking oil for high heat (avocado, macadamia, peanut, etc.)
  • 1 15-oz can of beans (black, red kidney, or pinto beans)
  • 1 cup salsa of your choice
  • 1 Tablespoon fresh cilantro or parsley
  • Several sliced pickled jalapenos (optional)
  • Plain yogurt or sour cream (optional)
  1. Take four pork chops and rub black pepper onto them, then fry in hot oil over medium-high heat for about 2 minutes per side. Remove and drain fat.
  2. Into the same skillet pour 1 can of drained beans. Add 1 cup of salsa. If you have it, throw in some fresh cilantro or parsley. I also threw in some sliced pickled jalapenos with a little jalapeno juice.
  3. Add the pork chops back to the skillet and bring to a boil. Reduce heat and simmer, covered, for about 5 minutes or until no pink remains in the pork and the juices run clear.

Serve topped with dollops of plain yogurt or sour cream if desired.

This was quick and easy and we enjoyed it very much. I’ve noticed that the Better Homes and Gardens website has a LOT of awesome-looking recipes for bean and meat dishes, so I’ll have to explore there, too.

My sweet ender

I was wanting a dessert tonight, so I scooped about 3/4 cup of plain Greek yogurt into a bowl and added monk fruit sweetener and a little lemon extract. Stirred it well and enjoyed it with a small spoon to get lots of yummy sweet scoops. It was very good and hit the spot for an ender. Since I’ve just come off of antibiotics, I’m focusing on getting as much plain Greek yogurt into me as I can. The Tim Ferriss slow carb diet also recommends probiotics. I could have added real lemon juice or peel, as Tim does recommend citrus like lemon water, especially on Binge Days.Facebooktwitterredditpinterestlinkedinmail

Day 1 of slow carb diet menu – 4 hour body review

MONDAY, MAY 8, 2023 – DAY 1:

My weight Sunday morning before starting was 200.7. This morning, after a half-day start yesterday, it’s 199.1. No exercise restarted yet, though I try to get in good steps most every day (daily goal is 8,000, but I have to really work to reach that most days).
Took all my Before Photos this morning.

I am cringing inside, but I’ve included my awful-looking before photos – size 16, at the bottom of this post.

Lunch – Fast low carb recipe

Turkey Black Bean Salad
Serves 4.

I’d remembered one of my all-time favorite recipes from my 20s. It’s very simple and easy. My ham steak was thawed, so for lunch I whipped it up.

Mix together:

  • 1 can of drained black beans
  • 2 bell peppers diced (any color)
  • 2 cups cubed turkey or ham steak

(Feel free to vary these amounts to suit.) Mix and stir in a dressing of 1/4 cup red wine vinegar, 1/4 cup veggie oil, 1 clove of minced garlic, dash of salt, dash of hot pepper flakes. Pour over salad and coat well.

That’s it! Simple, easy, quick, and so delicious for lunch. I had some of that along with my Chipotle leftovers (which I’d almost forgotten about).

Supper – Healthy low carb recipe

For supper I wanted to try out the garlic white bean faux mashed potatoes. My marinated chicken breasts were thawed enough, so I sauteed them in a pan with oil and butter, and sprinkled salt and pepper and seasonings on them (some of which I’d homemade from paleo plans in the past – BBQ dry seasoning was one). For a veggie side I sauteed fresh spinach in a little bit of oil.Chicken breast, sauteed spinach, garlic white bean mash

Garlic White Bean Faux Mashed Potatoes

Serves 2. This is simple and you can tweak it to make it your own.

  1. Heat up a skillet with a combo of butter and oil.
  2. Saute minced garlic (1-3 cloves as you like) for a minute.
  3. Add a can of drained white cannelloni beans. User a masher or fork to mash the beans while they’re cooking.
  4. Add any extra liquid you need (water, broth, or cream) or more butter to get it to the consistency you like.
  5. Salt and pepper to your taste.
  6. If you’d like, add a little grated Parmesan on top.

Day One 4 hour body review

I was getting over the flu so mainly rested a bunch today between doing my work at my desk (I work from home as a freelance professional writer/editor). Regarding my eating I felt surprisingly well. The biggest takeaway – NO HEADACHES! In the past I’ve always experienced detox/sugar headaches whenever I’ve gone cold turkey from all sugar. I think on every single diet this has happened. I couldn’t believe I had no headaches and felt good. I attribute it to the beans. They are a healthy carb, after all, so I’m guessing they are keeping my headaches away. If anyone has heard of The Bean Protocol, a whole eating plan where you eat as many beans as possible as often as possible (from what I understand), you get it that beans are like a super food and do a TON to help regulate the body in many different ways.

My Sweet Ender

Dessert is one of my favorite parts of the day. I always prefer to end a satisfying healthy meal with a tiny bit of sweet as an ender. So tonight I made myself a decaf tiny Italian espresso with monk fruit sweetener and a bit of whole cream. It hit the spot!

Got my smart scale

Tonight I set up my new Renpho smart scale and stepped on it near the end of the day to set it up – I always weigh myself first thing in the morning before stepping into the shower. So my numbers fully clothed at the end of the day showed 202 lbs with 39% body fat! (I had guessed I was around 30% body fat, and for a woman the goal is 25%.) In the Renpho app I put my goal weight at 180, twenty pounds to start. My brother lost just 20 lbs and that made all the difference for him. This is not my normal weighing time so I’m not really counting this number.

Now for the embarrassing Before Photos. Continue at your own risk – you’ve been warned! Size 16, 200 lbs:

Before Photo - Front
Before photo - back
Before photo - side

If I suck in my gut (which I’m not doing here), I look much better. I sometimes remember to do this when in public.Facebooktwitterredditpinterestlinkedinmail

4 Hour Body Review in Real Time

Day i, Sunday, May 7, 2023. Not my first official day, that’ll be tomorrow. But after returning from a road trip, my weight crossing the 200lb mark, I spent all day today reading and applying The 4 Hour Body book by Tim Ferriss. By lunchtime decided to go for it. I looked in my kitchen and the only protein available was quality hot dogs. So I cooked up a skillet of sliced hot dog with pinto beans, cooking them together. Then I sauteed fresh spinach in another skillet, one of my all-time favorite veggie side. Made for a pretty good first lunch.

From the freezer brought out a variety of meats to thaw during the week (pork chops, bone-in chicken thighs, a ham steak, and chicken breasts, which I put marinade with (balsamic vinegar, olive oil, salt and pepper and Italian seasoning).

Slow carb diet recipes begin

I cut out all sugar, milk, and cheese. (I had indulged in a lot of sweets, candy, and desserts on the road trip.) Switched to monk fruit sweetener for my coffee, with whole cream: about 1-2 teaspoons (up to 1 T.) per cup of coffee. After my Italian espresso in the morning, I switch to Cafe Americano (adding a little boiling water to the double espresso shot), then the sweetener and whole cream.

Don’t have to plan out my meals for the week like I usually do. This diet plan is very simple and affordable. Our pantry is already stocked with a variety of both dried and canned beans. Canned beans are the best as they are quick and easy. I’m thawing out several meats. We have several veggies on hand, fresh, frozen and canned, including two containers of fresh baby spinach. I don’t have to put much onto the grocery list, mainly Greek yogurt, monk fruit sweetener, sparkling water, and macadamia oil, which Tim lists as one of the best oils for high-heat cooking. We also have avocado and peanut oils, which I use for heat cooking, and virgin olive oil for low heat and salad dressing. Hubby later told me the macadamia oil was quite expensive, so we won’t get that regularly. (He does the weekly grocery shopping. Yes, I’m that lucky.)

Slow carb diet menu for eating out

Uh-oh! I’m getting ready to leave for my brand-new affirming house church this evening (we call it Group), and I was reminded that we’re supposed to bring our own supper food. I hadn’t remembered or prepared. But in the 4 hour body book it’s mentioned that Chipotle is a great place to get food, as you can build your own meat salad with beans – fresh avocado or guacamole is also recommended once in a while. So I stop there on the way and get a Salad bowl with a base of romaine, topped with Chicken Pastor, lots of veggies, beans, and guacamole. It’s so much food I can only eat half of it at home church, so I save the rest for tomorrow’s lunch. I can have red wine on this 4 hr body plan, but choose not to and also skip the cheeses and crackers and cookies at Group. It’s easy as my supper is filling and Group is stimulating.

Tim recommends Mexican and Thai foods for the easiest way to stay on the slow carb diet menu – any place which abounds in protein, beans, and veggies. One can always get a meat salad at just about any restaurant, and it’s okay if you miss the beans here or there at a meal. (I don’t have them at breakfast.)

Prep day – half-day on the 4 hour body slow carb plan

Sunday was very easy. I also took the time today to take my measurements per the 4 hour body book:
Mermaid Jerilyn, Great Sand Dunes, size 14-16

  • Right upper arm: 13.5″
  • Left upper arm: 13.5″
  • Waist: 36″
  • Hips: 45″
  • Left upper leg: 26″
  • Right upper leg: 26″
  • Both upper legs together: 42″

TOTAL INCHES: 202″

Though not part of these measurements, if you’re interested, my bosom is 42″.

4 hr body tool: smart scale

I also looked into the various body measurement methods/tools Tim recommends, and the most accurate are well over a hundred dollars each. Out of my budget. So I researched smart scales, his next affordable option (though not as accurate), and found one with high reviews and a great price tag, Renpho for around $29 with a beautiful faux-marble design, and ordered it (their basic black one is only $18 currently). It will arrive tomorrow, yay for Amazon!

Prep and first half-day was easy peasy

I’ll take my Before Photos tomorrow morning.Facebooktwitterredditpinterestlinkedinmail

What is the 4 hour body diet?

Uh-oh – for various reasons, this Spring of 2023 my weight has crept up over the unacceptable line – 200 lbs! Mermaid Jerilyn size 12

I’m 5’9″ with an hourglass figure and I tend to carry my extra weight
pretty well (in my opinion) – my figure always stays proportionate,
I have a perfect bosom and long legs, I sometimes act and model, and overall I think I look okay. I’ve never stopped expressing myself in my fun, creative fashion. I love myself and am grateful for my body. Here’s a pic of me as Mermaid Jerilyn in 2010 when I was founding my mermaid tail business, AquaTails. I believe I was a size 12 at that time in my early 40s, probably around 150-160 lbs. WOWZA! (Yes, I just “wowza’ed myself lol.)

Lately I’ve been maintaining a weight of around 190-195 for quite a few years, sometimes getting down to 185 or so. I’d prefer to be anywhere between 150-180, or a size 10 again. For most of my young adult life I was a size 10 Medium (even after birthing four large babies!) and I looked good in EVERYTHING. Now I’m a size 16 XL, and it feels unlike my true self, though this is where I’ve been for a while now in my late 40s and early 50s.

Mermaid Jerilyn size 16Here’s a 2022 pic of Mermaid Jerilyn size 16. I’m ready to get back to 10-12 again!

This Spring when I dipped above 200 I said NO. Yes I’ve tried most diet plans and just like everyone else I stopped after a while and gained the weight back. I need to tweak my own plan which works over the long run. I need something which will transform and most of all – STICK. It also has to take into account life events/meals like travel, potlucks, going out to eat, etc. And most of all, DESSERT. Lately I’ve also been gravitating toward gluten-free (except when I’m eating in Europe where it’s not a problem) to help with my very bad chronic acid reflux (which I personally believe is a result of carrying four LARGE babies in a row). My brother shared that after he got back to his normal weight again (185 at 6′) and in awesome shape (he’s a serious road cyclist), all sorts of health problems like acid reflux and his back pain went away. I NEED THIS.

Tim Ferriss Slow Carb Diet

Enter the 4 hour body slow carb plan by Tim Ferriss. I was already going to just cut back on carbs and sugar (I’m a sugarholic), and I decided to revisit his book, The Four Hour Body, since he excels at figuring out effective life hacks – the best results for the least energetic output. I’d read Tim Ferriss slow carb diet plan before but never tried it – what turned me off before was the fact that you eat the same basic meals almost all the time. I prefer variety and am a home gourmet cook, baker, and foodie! I can’t eat just protein, veggies, and beans at every meal!

Well, so maybe I can. I realized that for years now I’ve been eating the same breakfast every day: two fried eggs, sauteed veggies like onion and tomato, or whatever is fresh from the garden (goes so great with eggs!), often pork bacon or turkey sausage, sometimes juice, and always creamy sweet strong coffee from my espresso maker. Basically a traditional English breakfast (I favor onions and tomato) with traditional Italian-style cappuccino.

To give you a quick summary and 4 hour body review from a very thick book, Tim Ferriss’ Slow Carb Diet Plan has five basic rules to follow – it’s pure simplicity and some of these I also learned from eating and drinking in other countries:

  1. No white carbs (no rice of any kind, no bread or grains of any kind, no oats of any kind, anything that could be a white carb like potatoes, but cauliflower is fine since it’s a veggie).
  2. Eat the same basic meals: protein, veggies, beans (can eat just about any type of protein, veggies, and beans, and have as much as you want – but watch chickpeas/hummus and avoid similar “domino foods” which are too easy to eat too much of like nuts and nut butter).
  3. Don’t drink calories. I learned this in Portugal and Italy summer of 2022. They don’t consume giant sugary drinks over there. They drink VERY tiny espressos, lattes, and cappuccinos, and mostly drink water (you have to buy water at restaurants there). Their few soda options that we saw are made from real fruit and are in smallish bottles, and we only had those on very hot days when we needed electrolytes.Cappuccino in Italy
  4. Don’t eat fruit. The sugar factor. Tim shows that humans don’t actually need fruit very often (historically got it only seasonally). And on the cheat day, you can go nuts on fruit in any form.
  5. Take one day off per week and go nuts. This is the golden ticket. It solves the “cheating” problem – you get one whole day a week to have whatever you want – can even eat junk food, carbs, and candy until it makes you sick if you desire. This rule also plays into carb cycling, shocking our body so it doesn’t lower our metabolism threshold and stop weight loss. Tim usually has his on Saturday. I’ll go between Saturday or Sunday, depending on weekend social events. Whenever I crave a “cheat” during the week, I can write the food down to have it on the cheat day in a few days.

Slow carb diet menu

I also decided I can eat beans at most meals (it’s okay to not have them at breakfast). I grew up in Brazil and happen to love beans as well as Mexican food, which goes well with the Tim Ferriss slow carb diet. Beans are actually quite versatile. I learned that you can make mock garlic mashed potatoes from white beans.Chicken, spinach, white bean garlic mash

As far as variety goes, I do love a creative challenge. My challenge is to come up with plenty of variety in my lunches and suppers of protein, veggies, and beans. I’m ready to take on this challenge. I might have a few meals which are always favorites (like Taco Salad) which I can have regularly, too.

One of his suggestions for motivation is to go public with your 4 hour body progress. I wasn’t planning on doing that, but I’m already tracking several numbers like he suggested and felt inspired to do a daily blog on my weight loss journey, to include healthy low carb recipes, fast low carb recipes, slow carb diet recipes, and my real pictures and numbers. Can I indeed come up with variety in my slow carb recipes? In this series we’ll find out.

4 hour body book

That book by Tim Ferriss is quick thick, it has a LOT in it and he suggests no one just read it from beginning to end, but to go to the sections which a person needs at the moment. So besides those Five Basic Rules for the 4 hour body slow carb plan, he has a LOT of extra fine-tuning tips to help you become even more effective at losing weight on your journey. Some of these are especially needed when you plateau. I’ve decided to keep things simple and to start by just focusing on the five basic rules (no change in my light exercising), then gradually add in the other tips when I feel ready. I’m not going to list them all, but here are a few and you can read all the details in The 4 Hour Body Book. In my first week I’ve already added a few of the easiest ones like drinking cold water.

  • DAIRY: avoid milk and cheeses, can have a 1-2 Tb. of whole cream in coffee, can have butter and small amounts of sour cream on your food. Can have plain Greek yogurt, which helps with probiotics.
  • Take PROBIOTICS, either in pill form or in naturally fermented foods like sauerkraut or kimchee or yogurt.
  • The COLD factor: several easy methods to expose your body to cold every day, which burns more energy and helps with weight loss. The simplest one: drink ice-cold water, especially upon first waking.
  • Make sure you drink lots of WATER and get plenty of PROTEIN.
  • Track lots of DATA, not just weight. He shows how to get the best numbers for BMI, body fat percentage, body water, BMR (base metabolic rate), metabolic age, and also total inches (biceps, chest, waist, hips, thighs and thighs together, all added up). I couldn’t afford his expensive ideas, so I opted for the highly affordable smart scale option. I’ve begun using and will soon review the Renpho smart scale and app. I really love all the data it gives me, including muscle mass, bone mass, and the kind of fat I’m carrying. It’s okay with me if it’s not as accurate as the more expensive options like body ultrasounds. I also really appreciate Tim’s advice for women not to pay too much attention to any weight gain the ten days leading to our moon cycle.
  • Make your diet journey a GAME and have ACCOUNTABILITY in some way; Tim provides several ideas.
  • EAT within 30-60 MINUTES upon waking in the morning. Tim has tried and tested many variables so when he gives advice like this, you can trust it’s important and makes a real difference.
  • Don’t work out too often, too long, or too intensely. (Read his book for details.)
  • Walk or move (he gives specific quick muscle contracting exercises) before and after meals, especially on cheat day (also called Binge Day).
  • Tim has a whole chapter just on extra tips like the one above on how best to navigate Binge Day, including a specific yet simple supplement routine.
  • CHEW 20 times per bite and eat slowly.
  • Don’t SNACK between meals. Don’t have sugar. (I’m using monk fruit sweetener, which is my favorite natural sweetener.)

Many of these are things we already all know from trying so many diets!

Mermaid Jerilyn, size 16, Inisheer in 2019

4 hour body review

So in this blog series I will share my journey, my data and pictures (be prepared for my raw Before Photo, next post), my slow carb recipes, slow carb diet menu, foods, and ideas. This will be an ongoing living 4 hour body review. If you’ve read this far you’ve gotten a basic idea of what is the 4 hour body diet. I highly recommend you read the slow carb diet plan in Tim Ferriss’ 4 Hour Body Book. Even better, try it out with me and introduce yourself in the comments! Or post any questions. LET’S DO THIS.

Zombie larping, size 14-16

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