What is a 4hour body diet?
This diet came from a book written by Tim Ferriss. The great thing about this guy is that he himself have tried and tested this formula. He also has a background and scientific explanation for his rules.
4 hour body diet is a high protein diet with few allowed carbs. According to the book you should follow follow these 5 rules:
1. Avoid “white” carbs
Avoid any kind of rice and any kind of breads. Beginner on low carb diet? Relax, you can opt to take these within 30 mins after a resistance training workout.
2. Eat the same few meals over and over again.
Do not complicate it and lose your pace. Simplify your diet and your life. Try this list of grocery items and just mix and match it. Enjoy and eat as much!
–Proteins
Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
Chicken breast or thigh
Beef (preferably grass-fed)
Fish
Pork
–Legumes
Lentils (also called “dal” or “daal”)
Black beans
Pinto beans
Red beans
Soybeans
–Vegetables
Spinach
Mixed vegetables
Sauerkraut, kimchee
Asparagus
Peas
Broccoli
Green beans
3. Don’t drink your calories
Most juice have a lot of sugar. Guess where it goes to? Your hips. Do drink lost of water, unsweetened tea and coffee in moderation. Also avoid milk as it has plenty sugar and calories. Avoid them on your coffee or tea as well. Limit your diet drink with 16oz per day. Further, aspartame has the ability to stimulate weight gain. Red wine is allowed until 2 glasses.
4. Don’t eat fruit
Hello Sugar!
Tomatoes are allowed and avocados can be taken in moderation
5. Take one day off per week.
Hello cheat day!
Eat whatever, whenever and wherever for a day.
If you need support or you have further inquiries, you can comment under this post or go to www.fourhourpeople.com
PS by 4-hour body of the 4 hour nation:
Not allowed:
Milk
Milk products including cheese (except cottage cheese)
Refined soy products (Soy milk, Tofu, tempeh, soy protein shake)
Fruit
Potatoes (sweet potatoes, yams, yucca, any starchy vegetable)
Bread, rice, grains, oatmeal, tortillas, quinoa
Ketchup
Creamy dressings and dressings with sugar
Sugar, honey, corn syrup, maple syrup, fructose
Deep-fried breaded food (corrected, good catch!)
Corn, popcorn (updated, per Tim’s comment)
Kombucha
Allowed:
Eggs
All meat (Beef, pork and poultry NOT treated w/hormones or antibiotics)
Turkey bacon, organic bacon, organic sausages
All fish, seafood (canned is fine)
All beans (chickpeas in moderation)
All vegetables (except potatoes, sweet potatoes, yams)
Hot sauce
Salsa w/o sugar
Any oil (Olive oil, macadamia nut oil, grapeseed oil preferred)
Butter
Spices & herbs
Mustard
Non-creamy low-sugar dressings
Brown rice protein, hemp protein, pea protein
Unflavored whey protein isolate
Unsweetened cocoa
Vanilla extract
Allowed in moderation:
Mayonnaise
Peas
Tomatoes
Avocado (1 cup/day max)
Peanut butter/ almond, and other nut butter (1 TB/day)
Nuts (5-10 per meal)
Hummus, chickpeas/garbanzo beans
Coffee (w/up to 2 TB cream)
Aspartame / Equal (Diet soda 16oz/day, Sugar-free JELL-O)
Unsweetened almond milk
by @4hourbod
