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4HB: Subtracting Fat

April 8, 2011

These are my notes on reading the 4HB book (see first post)…this isn’t meant to be comprehensive, it’s just stuff that struck me. Go buy it yourself, woulja? It’s, like, <$14 on BnN, and a fascinating read.

Subtracting Fat

The Slow-Carb Diet I

“How to lose 20 pounds in 30 days without exercise.”  WORD.  It’s possible to do so “by optimizing any of three factors: excercise, diet, or a drug/supplement regimen. Twenty pounds for most people means  moving down at least two clothing sizes…”

Five rules:

  1. Avoid “white” carbs, including bread rice cereal potatoes pasta tortillas fried foods oatmeal etc.
  2. Eat the same few meals over and over again. (Make sure 1st meal is within 1hr of waking.)
    • Egg, chicken, beef, fish, pork
    • Lentils, black/pinto/red beans
    • Spinach, broc, cauliflower, other cruciferous veg, saurkraut, kimchee, asparagus, peas, green beans, guacamole
  3. Don’t drink calories. Drink water, unsweet tea and coffee, and no more than 16 oz diet soda a day. Red wine is allowed. No milk or juice.
  4. Don’t eat fruit.
  5. Take one day off per week. (Drink extra water on your cheat day.)

 Sample meals for me:

  • Eggs, beans
  • Meatloaf, split pea soup, cauliflower and carrot
  • Chicken, broccoli, beans

The Slow-Carb Diet II

Answers FAQ.

  • Reccomends potassium, magnesium, and calcium supplements.
  • All kinds of spices are okay. Stevia ok, reccommend macadamia oil “the new and improved olive oil” (also a good moisturizer).
  • As for wines, go for dry: Pinot Noir, Cabernet Sauvignon, Merlot.
  • Eat out for your cheat meals, don’t keep junk food around the house.
  • Breakfast: eggs n turkey bacon & tomato, or cottage cheese. 
  • Spinach is incredible for body recomposition.
  • Salsa‘s great.
  • Worst comes to worst when traveling, survive on almonds.
  • Interesting: Eric Foster and his Chipotle Diet
  • Three most common problems: eating too late, not eating enough protein, drinking too little water.
  • “Domino foods” are technically fine, but promote oversnacking.
  • More than 16oz diet coke will mess up weight loss.

Damage Control

Minimize the damage from binge day.

  • First meal mustn’t be a binge meal, must be high in protein
  • Grapefruit juice before the second meal
  • Consume citric juices (lemon or lime in water’s fine)
  • Coffee at the super crap meals (gets the elimination going)
  • 60-90 seconds of brief muscular contraction (air squats) just before and 90 minutes after bingeing.

Recommend fermented food: saurkraut, kimchee, kefir, fermented kombucha tea. Also probiotics.

The Four Horsement of Fat Loss

PAGG. Don’t think I’m going the supplement route just now.

Ice Age

Heat is a factor in fat loss. Water is 24 times more conductive than air. Four options to experiment with for fat loss:

  1. Ice pack on the back of the neck for 20-30min in the evening.
  2. Drink 500mL of ice water right when you wake up.
  3. Take 5-10 minute cold showers before breakfast or bed. 1-2 min hot, then cold.
  4. 20 minute cold baths to induce shivering.

The Glucose Switch

<Future reading…>

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