Wow, I’ve lost almost 5 lbs already! WOO HOO! Several of my other numbers are slowly improving, too. I continue to be conscious about drinking lots of water each day.
Today for my 4 hour body review I have to say I haven’t felt any more hunger. I’m feeling a little better each day from my flu and travel and my energy is fast returning. I’m getting back to my almost daily VR workout at the end of my work day. They are so fun!
What is the 4 hour body diet? Not so much about exercise.
Of course, we all know that regular exercise (even if just long walks) is vital to improving our body and numbers. I don’t think it’s wise to exclude it in any plan, ever. But I have read and noticed anecdotally that in general, male bodies seem to have greater success in losing weight through exercise, and female bodies seem to have greater success when focusing primarily on diet.
My energy has been lax due to going on three trips in a row and having the flu in all of that. So this has been mainly a recovery week for me. Normally I do my VR workouts, which are SO MUCH FUN but so far they haven’t pushed my body enough yet. I’d like more variety, and a little harder push on cardio as well as adding in some regular muscle training. Recently I’ve been doing 30 minutes of a combo of stretching, yoga, and muscle work 3-5 mornings a week (need to get back into that). Let me know if anyone is interested in seeing my routine I’ve curated over a period of time.
Since the Tim Ferriss slow carb diet (as laid out in the 4 hour body book) says it’s important to eat breakfast within 30-60 minutes of waking, I haven’t been able to do my stretching routine all week. Because of my digestive issues I can’t lie prone after eating or drinking anything, at least not for an hour or more. My routine before this 4 hr body plan was stretching right after my shower, then breakfast. But that would put me just past 60 minutes of waking. So for my Week 2 Experiment I will try going back to that routine as a tweak, and see if I can keep doing it that way instead of eating breakfast so soon. Stay tuned.
Lunch: fast low carb recipe
Our 26-year old daughter is living with us. This week she’d made a healthy low carb recipe – tuna salad with chopped red onions instead of pickle relish. She’s discovered she loves this version way better and it has a fuller, larger flavor. Less sugar, too (just what’s in the mayo). It’s a great slow carb diet recipe for lunch or supper.
Tuna Onion Salad
Serves 4-6.
- 2-3 cans of drained tuna
- 1/2-1 cup of mayonnaise
- 1 red onion, chopped
- salt and black pepper to taste
- In a large bowl mix together all the ingredients, add salt and pepper to your taste.
- Keep the proportion of mayo to tuna low – not too much on the mayo. The salad should not look white.
- Add as much or as little red chopped onion as you like, anywhere from 1/2 cup to one whole onion. This gives it a wonderful flavor and crunch, so don’t be skimpy.
Serve over salad greens or on Saltines (Saltines only if you’re not doing the 4 hour body slow carb plan).
I had a generous scoop of tuna salad over fresh baby spinach. The tuna was slightly dry on the mayo so I drizzled it all with olive oil. I heated canned refried beans in bacon grease and had that as a side. Very yummy lunch and quite a healthy and quick slow carb recipe – especially since the tuna salad was already made ahead of time.
Supper: healthy low carb recipe – tweaking HelloFresh
Tonight was our daughter’s turn to cook, and she does HelloFresh so she made one of her favorite recipes from there, which I was easily able to tweak for myself to make it a healthy low carb recipe.
A great thing about HelloFresh is that you can access all their recipes for free either on the app or online. Tonight she made Hoisin Honey Chicken with Green Beans and Jasmine Rice. All I had to do was replace the rice with my refried beans. It was surprisingly delicious!
My sweet ender
In tonight’s plain Greek yogurt with monk fruit sweetener I stirred in some maple extract, butter extract, and vanilla. (We have the butter extract for making Butterbeers, lol). The butter one didn’t quite work – next time, I’ll just use the maple and vanilla.
WEEKLY SUMMARY:
| Goal | 180 | 25 | 25% | 45% | 40% | 50 | |||
| DATE: | Day | WEIGHT: | BMI: | BODY FAT: | BODY H2O: | SKEL. MUSC: | MET AGE: | Ttl lbs lost: | |
| 5/7/2023 | Su | i | 200.7 | 29 | 36.6 | 43.5 | 36.9 | 60 | |
| 5/8/2023 | M | 1 | 199.6 | 29 | 36.6 | 43.5 | 36.9 | 60 | 1.1 |
| 5/9/2023 | T | 2 | 196.4 | 29 | 36.6 | 43.5 | 36.9 | 60 | 4.3 |
| 5/10/2023 | W | 3 | 196.6 | 29 | 36.4 | 43.6 | 37 | 60 | 4.1 |
| 5/11/2023 | R | 4 | 195.8 | 29 | 36.4 | 43.6 | 37 | 60 | 4.9 |
