The 4-Hour Body Part 9

a.s.suming you're not traveling, what have you had to eat for breakfast for the last week? Lunch? Chances are good that, especially for breakfast, you've repeated one to three meals.

Rotating five or six meals for a few weeks is not hard at all, even though you might imagine otherwise. Feeling awesome and looking better each successive week easily justifies having familiar (tasty) food from Sunday to Friday. Sat.u.r.day is no-holds-barred. Here's one of hundreds of examples of results trumping variety, this one from Jeff:

I've been going 2 weeks strong, and am down almost 15 lbs! I have this "lose 30 before I'm 30 years old" plan and I'm now halfway there with 4 months to go.I do egg-whites, Lentils, and broccoli in the A.M A.M., a burrito bowl (chicken, black beans, veggies) for lunch, then chicken, lentils and a.s.sorted veggies for dinner. All followed with some delicious red wine before bed. a burrito bowl (chicken, black beans, veggies) for lunch, then chicken, lentils and a.s.sorted veggies for dinner. All followed with some delicious red wine before bed.I admit I'm already bored with the meals, but the results I'm seeing so far make it a minimal concern. I add some different seasonings or light sauces to the chicken to mix it up... . .I've only had one cheat day so far, but am looking forward to my second one tomorrow. I may have overdid it last week, as I consumed almost 5,000 calories, where normally I'm coming in around 1,2001,300:); Surprisingly, that huge cheat day last week didn't set me back too far, as I was back to my pre-cheat weight by Monday morning.I don't like exercise, and haven't committed to it as part of my weight loss plan, but some folks at work get me to do 3045 minutes on a elliptical or bike a couple times a week. Not sure if that's enough that it really has an impact or not, but at least it gets me off my b.u.t.t.I'm interested to see how the next 2 weeks go. I'm under 200 lbs for the first time in years, and my goal is 185.

SHOULD I TAKE ANY SUPPLEMENTS?.

I suggest pota.s.sium, magnesium, and calcium. This diet will cause you to lose excess water, and electrolytes can go along with it.

Pota.s.sium can be consumed during meals by using a pota.s.sium- enriched salt like "Lite Salt" or, my preference, eating extra guacamole with Mexican meals. Avocadoes, the main ingredient in guacamole, contain 60% more pota.s.sium than bananas. Avocadoes also contain 75% insoluble fiber, which will help keep you regular. If you prefer pills, 99-milligram tablets with meals will do the trick.

Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken prior to bed will also improve sleep.

If you prefer to get your electrolytes through whole foods, here are good slow-carb options, in descending order of concentration. Notice that spinach is the only item on all three lists:

Pota.s.sium (4,700 mg per day recommended for an average, healthy 25-year-old male) (4,700 mg per day recommended for an average, healthy 25-year-old male) 1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg) 2. Chard, cooked, 4.9 cups (1 cup = 961 mg) 3. Halibut, cooked, 2.6 fillets (half a fillet = 916 mg) 4. Spinach, cooked, 5.6 cups (1 cup = 839 mg) 5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg) 6. Lentils, cooked, 6.4 cups (1 cup = 731 mg) 7. Salmon, cooked, 3.4 fillets (half a fillet = 683 mg) 8. Black beans, cooked, 7.7 cups (1 cup = 611 mg) 9. Sardines, 7.9 cups (1 cup = 592 mg) 10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)

Calcium (1,000 mg per day recommended for an average, healthy 25-year-old male) (1,000 mg per day recommended for an average, healthy 25-year-old male) 1. Salmon with bones, 1.1 cups (1 cup = 919 mg) (great-tasting if you're a cat) 2. Sardines with bones, 1.8 cups (1 cup = 569 mg) 3. Mackerel, canned, 2.2 cups (1 cup = 458 mg) 4. Tofu, firm, 3.6 cups (1 cup = 280 mg) 5. Collards, cooked, 3.8 cups (1 cup = 266 mg) 6. Spinach, cooked, 4.1 cups (1 cup = 245 mg) 7. Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg) 8. Turnip greens, cooked, 5.1 cups (1 cup = 197 mg) 9. Tempeh, 5.4 cups (1 cup = 184 mg) 10. Agar, dried, 5.7 cups (1 oz = 175 mg)

Magnesium (400 mg per day recommended for an average, healthy 25-year-old male) (400 mg per day recommended for an average, healthy 25-year-old male) 1. Pumpkin seeds (pepitas), 2.6 oz (2 oz = 300 mg) 2. Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg) 3. Peanuts, 1.6 cups (1 cup = 245 mg) 4. Halibut, cooked, 1.2 fillets (half a fillet = 170 mg) 5. Almonds, 5 oz (2 oz = 160 mg) 6. Spinach, 2.5 cups (1 cup = 157 mg) 7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg) 8. Cashews, 5.5 oz (2 oz = 146 mg) 9. Pine nuts, 5.7 oz (2 oz = 140 mg) 10. Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg) NO DAIRY? REALLY? DOESN'T MILK HAVE A LOW GLYCEMIC INDEX?

It's true that milk has a low glycemic index (GI) and a low glycemic load (GL). For the latter, whole milk clocks in at an attractive 27. Unfortunately, dairy products paradoxically have a high insulinemic response insulinemic response on the insulinemic index (II or InIn) scale. Researchers from Lund University in Sweden have examined this surprising finding: on the insulinemic index (II or InIn) scale. Researchers from Lund University in Sweden have examined this surprising finding:

Despite low glycemic indexes of 1530, all of the milk products produced high insulinemic indexes of 9098, which were not significantly different from the insulinemic index of the reference bread [generally white bread].... Conclusions: Milk products appear insulinotropic as judged from 3-fold to 6-fold higher insulinemic indexes than expected from the corresponding glycemic indexes.

Removing even a little dairy can dramatically accelerate fat-loss, as Murph noticed:

OK, it's been a week since taking Tim's advice and cutting the dairy. I'm down 6 more pounds. And what's unbelievable to me is that I wasn't even consuming that much beforehand. Maybe a handful of cheese on my breakfast eggs, and a gla.s.s of milk per day.

Need something to flavor your coffee? If you must, use cream (not milk), but no more than two tablespoons. I opt for a few dashes of cinnamon and the occasional drops of vanilla extract.

NO FRUIT? DON'T I NEED A "BALANCED DIET"?

No.

To begin with, there is no consensus on what a "balanced diet" is. My researchers and I tried to find an official definition from the U.S. Department of Agriculture or other federal agencies, and we could not. I have not seen any evidence to suggest that fruits are necessary more than once a week on cheat day.

See "The Forbidden Fruit" sidebar in the last chapter for more.

G.o.d, I F*ING HATE BEANS. CAN I SUBSt.i.tUTE SOMETHING ELSE?.

Perhaps you just hate farting and not beans.

First, let's fix that bean issue, then I'll talk about how and when you can omit them.

Lentils seldom cause the gas problem and are my default in the legume category. For beans, purchasing organic will often fix the rumbling pants effect, and if that doesn't work, soaking the beans in water for a few hours will help break down the offending cause: oligosaccharides. This is one of many reasons I eat canned beans and lentils, disposing of the murky juice in the can and rinsing, instead of purchasing either dry. If all else fails, add some Beano (Bean-zyme for you vegans) or epazote (available at Mexican grocery stores or online) to the beans and you're golden.

Is it the blandness that's the problem? That's even easier to fix: add a little balsamic vinegar and garlic powder. I personally love hot sauce (www.cholula.com is my current favorite). Try red beans instead of black or pinto. is my current favorite). Try red beans instead of black or pinto.

Perhaps it's the beany mouth feel and texture? Try fake mashed potatoes, which slow-carber Dana explains:

Put a little olive oil in a pan...add a can of white kidney beans (or some cauliflower), mash them with a spoon or whatever you choose, add a bit of water to get the consistency you want, season with a little bit of salt, pepper, garlic powder, and some parmesan cheese if you wish...tastes awesome and cooks in no time at all!

The fake mashed potato approach also works well with simple refried beans...and don't forget to mix the beans with something else. My breakfast is often a concoction of mixed veggies with lentils and store-bought, mayonnaise-minimal coleslaw. It's 100 times better-tasting than the three eaten separately.

Do you really have to eat beans every meal? No. Which leads up to the rules of omission.

I do not eat beans with every meal because I eat out almost every lunch and dinner. If I'm cooking, lentils and black beans are my defaults. Outside, I'll order extra protein and vegetables for the entree and supplement with one or two slow-carb appetizers, such as unbreaded calamari and a salad with olive oil and vinegar. If you omit legumes in a meal, you must absolutely you must absolutely make a concerted effort to eat larger portions than your former higher-carb self. Remember that you're getting fewer calories per cubic inch. Eat more than you are accustomed to. make a concerted effort to eat larger portions than your former higher-carb self. Remember that you're getting fewer calories per cubic inch. Eat more than you are accustomed to.

HOLY FESTIVUS, I GAINED EIGHT POUNDS AFTER MY CHEAT DAY!.

DID I UNDO ALL OF MY PROGRESS?.

No, not at all. It's common for even a 120-pound female to gain up to eight pounds of water weight after 24 hours of increased carbohydrate intake. Larger males can gain 1020 pounds. Expect Ma.s.sIVE weight fluctuations after cheat day. Relax. It will disappear over the next 48 hours.

Mark's experience is typical:

I have been doing this now for about 10 weeks and I have weighed myself daily during the process. I put on up to 2 kg (4.4 lbs) every cheat day, return to my pre cheat weight by Wednesday at latest, and have been averaging a further 1 Kg (2.2 lbs) per week loss by the next cheat day.To date I have lost 12 kgs / 26.5 lbs. I am fairly strict during the week (protein + beans + veg and thats about it), and I do circuit training and Brazilian Jiu Jitsu 34 times per week. The only variation I have from Tims guide is a whey protein shake after every hour of training.

Weigh yourself before your first meal on cheat day and ignore the short- term fluctuations, which do not reflect fat-loss or gain. Remember to take circ.u.mference measurements on your weigh-in days, Remember to take circ.u.mference measurements on your weigh-in days, as it is typical to gain some lean muscle while on this diet. as it is typical to gain some lean muscle while on this diet.

The mitochondria in muscle increase your ability to oxidize fat, so we want to encourage this, but the muscle gain can keep you at the same weight for one to two weeks.

Pounds can lie, but measurements don't.

Some dieters needlessly fall off the train in frustration. Angel, whom we met once in earlier chapters, didn't. Why not? At the risk of sounding repet.i.tive, let me reiterate, since I know most readers will ignore this:

[Week one] h.e.l.lo all. I just wanted to share my first week with you. I have lost a total of 7 pounds.... Mondays are also the day that I take my measurements. I have lost 1 inch from each thigh, 1 inch from my waist, and 1/2 inch from my hips. I already noticed that my pants I haven't worn for a while fits perfect. This is the motivation I need to keep on going. h.e.l.lo all. I just wanted to share my first week with you. I have lost a total of 7 pounds.... Mondays are also the day that I take my measurements. I have lost 1 inch from each thigh, 1 inch from my waist, and 1/2 inch from my hips. I already noticed that my pants I haven't worn for a while fits perfect. This is the motivation I need to keep on going.[Week two] After my cheat day on Sat.u.r.day, I gained 1 pound which is normal for me. The week before I gained pretty much that, but lost it. So week two, I lost that 1 pound. I didn't lose any weight on week two, but I'm not discouraged. I did manage to lose in inches. I lost an inch off my hips which is absolutely great. I lost a total of 1 inch off my thighs. Not so shabby either. So that's a total of 1.5 inches for the week. I'll take the inches. The grand total of inches lost from Day One: 5 inches total. Yippee! No exercise either. After my cheat day on Sat.u.r.day, I gained 1 pound which is normal for me. The week before I gained pretty much that, but lost it. So week two, I lost that 1 pound. I didn't lose any weight on week two, but I'm not discouraged. I did manage to lose in inches. I lost an inch off my hips which is absolutely great. I lost a total of 1 inch off my thighs. Not so shabby either. So that's a total of 1.5 inches for the week. I'll take the inches. The grand total of inches lost from Day One: 5 inches total. Yippee! No exercise either.

Enjoy your cheat day guilt-free. Measure the right things at the right times.

CAN I USE SPICES, SALT, OR LIGHT SAUCES? WHAT CAN I USE FOR COOKING?.

Spices and herbs, but not cream-based sauces, are your friends. Take a trip to Whole Foods with $50 and get educated. That $50 spree will last you at least a few months.

Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)-this is just about all you need to start. For salad dressing, a few drops of a nonsugar sweetener like stevia mixed with vinegar and mustard will give you a dressing to satisfy any sweet tooth. My preference, and my go-to restaurant salad dressing, is simply balsamic vinegar and olive oil.

b.u.t.ter is fine, as long as the only ingredients are b.u.t.ter and salt.

For cooking, you can use olive oil for low heat and either grapeseed oil or macadamia oil for high-temperature cooking.

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"Comparison of Dietary Fats and Oils," from Agricultural Handbook Agricultural Handbook, no. B-4, U.S. Human Nutritional Information Service, http://www.adoctorskitchen.com/about/about-fats. (Courtesy: Deborah Chud MD) Macadamia oil is the new and improved olive oil. Since several high-level bodybuilding coaches introduced me to this new kid on the block, I've been hooked.

Consider the following: * It tastes almost like b.u.t.ter. Extra-virgin olive oil is fine alone or on salad, but let's face it-it makes scrambled eggs taste like cat vomit.

* Unlike olive oil, it has a high smoking point (234C) and is ideal for sauteeing and all manner of cooking. I now use b.u.t.ter from gra.s.s-fed cows, ghee, and macadamia oil exclusively for all stove-top action.

* It has a long shelf life and is more stable than olive oil when exposed to light. If you've ever consumed olive oil from a clear container, there is a good chance that you've downed rancid olive oil on at least one occasion. Some industry a.n.a.lysts estimate that more than 50% of all ma.s.s-produced olive oil is spoiled when consumed.

* It is the lowest of all cooking oils in omega-6 fatty acids but high in palmitoleic acid, which isn't found in any other plant oil. Because palmitoleic acid is found in the seb.u.m of human skin, macadamia oil can also double as a potent skin moisturizer. Not suggested with olive oil unless you want the s.e.x appeal of a Greek salad.

* The fat in macadamia oil is 80% monounsaturated, the highest percentage among cooking oils.

Sources and Resources: Species Nutrition ( Species Nutrition (http://www.speciesnutrition.com)-President Dave Palumbo was the first to introduce me to macadamia oil and I get mine from his producers.

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CAN I DRINK ALCOHOL? WHAT TYPES OF WINE ARE BEST?.

On cheat days, all is fair. Have a keg by yourself if the spirit moves you. On diet days, stick to dry wines, "dry" being defined as less than 1.4% residual sugar. The driest red varietals are Pinot Noir, Cabernet Sauvignon, and Merlot, whereas the driest whites are generally Sauvignon Blanc and Albarino. This certainly doesn't stop me from enjoying my favorite big reds: Malbec from Argentina and Zinfandel from California. I have found better fat-loss results with red wine compared to white.

Though there are exceptions, it is best to avoid Riesling, White Zinfandel, and Champagne.

WHAT SHOULD I EAT FOR SNACKS?.

There should be no need, or real physical urge, to eat snacks. If you are hungry, you're not eating enough protein and legumes at each meal. This is an uber-common novice screwup. I've been there too. Eat more.

If you're eating enough and still feel the urge to snack, it's a psychological addiction, one that most often goes hand in hand with procrastination. Some of us go to the bathroom, others go to the water cooler, and others eat. I've done all three, so I know the drill.

If all else fails and you must must have a snack, go for carrots, but a bag of carrots will hit you like a donkey kick in the stomach, so don't binge. If I snack, I'll most often make a small snack-200300 calories-out of restaurant leftovers like Thai chicken basil with have a snack, go for carrots, but a bag of carrots will hit you like a donkey kick in the stomach, so don't binge. If I snack, I'll most often make a small snack-200300 calories-out of restaurant leftovers like Thai chicken basil with no no rice. If you're really starving, just eat another slow-carb meal. It won't do any harm. rice. If you're really starving, just eat another slow-carb meal. It won't do any harm.

If you get headaches or have other symptoms of low blood sugar, 90% of the time it will be because you are not eating enough. First-time slow-carbers are accustomed to eating small portions of calorically dense carbohydrates (think bagels or pasta), and they duplicate the portion sizes with the calorically lighter slow-carb foods, resulting in insufficient calories. Expect that you can eat two to three times as much volume, and a.s.sume that you should.

Likewise, if you have trouble sleeping due to hunger, you're not eating enough. In these cases, consume a bit of protein prior to bed, which can be as simple as 12 tablespoons of almond b.u.t.ter (ideal) or peanut b.u.t.ter with no additives (the only ingredients should be peanuts and perhaps salt). Note to the ladies, for whom peanut b.u.t.ter seems to be like crack: the tablespoon scoop should be no more than a small mound, not half the jar balanced on a spoon.

DO I REALLY HAVE TO BINGE ONCE A WEEK?.

It is important to spike caloric intake once per week.

This causes a host of hormonal changes that improve fat-loss, from increasing cAMP and GMP to improving conversion of the T4 thyroid hormone to the more active T3.

Everyone binges eventually on a diet, and it's better to schedule it ahead of time to limit the damage. The psychological benefits outweigh even the hormonal and metabolic benefits. I eat like this all the time and have for seven years. Few ways of eating (WOE) are this sustainable and beneficial.

CAN YOU GET AWAY WITH ONE CHEAT MEAL MEAL PER WEEK? PER WEEK?.

Most men can. Some women can't.3 Menstruation can stop if leptin levels get too low. This happened to one reader for seven months until she returned to "refeeding," as she called it (binge day), though she only did it once every two weeks. Forced overfeeding can temporarily increase circulating leptin 40%. I still suggest once per week as a default. b.u.mping up food intake for 1224 hours, not necessarily to the point of sickness, is an important reset. If you gain too much or plateau and get nervous, eat a good high-protein meal for breakfast on your off day and then binge from lunch to dinner, which is what I now do most of the time.

I don't always splurge to the point of sickness. In a response to one slow-carber, I explained:

Yes, you can eat anything you want-in any quant.i.ty-on Sat.u.r.days. I tend to go nuts every 1 of 4 weeks and eat so much I get nearly sick, which makes me moderate the other 3. I love Snickers, TimTams, bear claws (and all pastries), and ice cream. Enjoy.

One more tip: whenever possible, eat out for your cheat meals.

No matter what, throw out all bad food before the next morning. If there is bad food in your house, you will eventually eat it before your "off" day, also called "reverse Lent" by some followers.

WHAT ABOUT BREAKFAST?.

My most frequent breakfast consists of eggs, lentils, and spinach. I prefer lentils, straight out of the can, to black beans, and hard-boiling a dozen eggs beforehand makes this easy.